04/05/19

obé Member Monica Caron’s Pantry & Fridge Essentials

by Monica Caron
At obé we know that life can be hectic. When it comes to getting dinner on the table or meal prepping for the week ahead, it’s often easier said than done (the mantra “I’ll start next week” might ring a bell 🤨). We’re here to tell you that it’s easier than you think, but first you’ll need the basic foundation.

Cue Monica! obé member and working mom Monica Caron’s motto is that cooking shouldn’t be complicated which is why she’s known for her Monica “mess in a pot” dinners, often thrown together with whatever she’s got in the fridge. We teamed up with her blog, Simply In the Flavor, to bring you the pantry essentials you need in your arsenal to whip up flavorful, healthy & easy recipes on the reg! 

PS be sure to tag @obe_fitness & @simplyintheflavor in your #obéEATS! 

SPICES:

Bay leaves

Black peppercorns

Cayenne pepper

Chili powder

Cinnamon, ground

Cloves, ground

Cumin, ground

Curry powder

Garam masala

Garlic powder

Ginger, ground

Herb de Provence

Montreal steak seasoning

Nutmeg, ground

Onion powder

Oregano, ground

Paprika

Crushed red pepper

Rosemary, dried

 

 

SALTS:

Kosher

Table

Maldon

Smoked Paprika

Thyme, dried

SAUCES, OILS, and VINEGARS:

Coconut aminos

Fish Sauce

OILS:

Coconut

Olive

Vegetable

Sesame

VINEGARS:

Apple cider

Rice

White distilled

Tamari or soy sauce

Variety of your favorite hot sauces

 

 

MISCELLANEOUS:

Canned beans (I like white, garbanzo and black)

Canned full-fat organic coconut milk

Dried pasta (I like lentil)

CANNED TOMATO:

Sauce

Diced

Whole

TINNED FISH:

Anchovies

Tuna fish

Sardines

Dijon Mustard

Full fat, REAL Mayo

Plain Greek yogurt – 2% or full fat

Fresh garlic

Fresh shallot

Fresh onion

Fresh lemon

Fresh Lime

 

SAMPLE RECIPE USING ITEMS FROM THE ABOVE LIST!

Sheet Pan Salmon + Greens Topped with Homemade Ranch Dressing 

Yields 4 servings – Active time: 10 minutes- Total time: 10 minutes

Ingredients:

Four 6-8oz salmon fillets (I used wild-caught Alaskan)

Olive oil

salt + pepper to taste

8 cups baby kale

1/2 cup 2% plain Greek yogurt

Heaping TBS of full-fat mayo

1/2 tsp dijon mustard

1 tsp onion powder

1 tsp minced garlic

2 pinches dried dill

1 tsp dried chives

1 tsp white distilled vinegar

 

Instructions:

Preheat the oven to 400 degrees and place the rack in the center. Line a baking sheet with aluminum foil. Drizzle baking sheet with olive oil and then rub into baking sheet so it is evenly coated. Drizzle olive oil on both sides of each salmon fillet and then season well with salt and pepper. Place salmon, skin side down, on baking sheet and place in the oven for 5 minutes.

Meanwhile in a large bowl, whisk together yogurt, mayo, mustard, onion powder, garlic, dill, chives and vinegar. Once combined, scrape most of the dressing out of the bowl into a separate container. The unused dressing will last 5 days.

Once salmon has cooked for 5 minutes, remove from oven, flip the salmon so it is skin side up and place the oven on high-broil. Move the rack to the top so it is close 4-6 inches away from the broiler. Place back in oven and cook for an additional 2 minutes to crips up the skin.

Meanwhile, place 8 cups of baby kale into the large bowl and toss together. The kale will grab the dressing left at the bottom and sides of the bowl. Add additional dressing as needed – depending on how dressed you like your salad.

Remove fish from oven, and serve immediately with salad. Dinner is done!

Terms of Service   Privacy Policy   Merchandise Refund Policy

TELL US WHAT'S UP

We put together a great FAQ page that might be able to answer your question. Not seeing the answer? Let us know how we can help.