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Recently I wrote a series of columns about healthy choices for you to make at the grocery store. They'll also tell you what essentials you should have in your pantry or refrigerator:

In Your Pantry

Eat well, eat healthy, enjoy life!


The Dr. Gourmet Diet Plan

Timothy S. Harlan, M.D. tells you what to eat and when in order to eat healthier, lose weight, and keep it off - permanently!

With The Dr. Gourmet Diet Plan, you'll create a two-week custom meal plan including breakfast, lunch and dinner, for yourself or your entire family - even kids under 14! NO making separate meals. Online planner includes:

1. Automated shopping lists - Just print and shop for the next two weeks of meals.

2. Frozen meal options for lunch or dinner such as Lean Cuisine or Weight Watchers.

3. Easy, delicious recipes, with leftovers for lunches or later in the week.

4. Options for allergies and special diets, including:

  • Vegetarian (lacto-ovo)
  • Low sodium
  • Lactose intolerance
  • Coumadin (warfarin) use
  • GERD / Acid Reflux
  • Gluten allergies (Celiac disease).
  • Diabetes: All meal plans are safe for type 2 diabetics because they are based on the Mediterranean Diet, which is known to be the best diet for type 2 diabetics.

5. Combine special needs if needed: low sodium and lactose intolerant? Coumadin and celiac disease? Just select the options and get your delicious meal plan!

Other Web sites charge you as much as $29.95 per month for this service, but Just Tell Me What to Eat: The Dr. Gourmet Diet Plan is completely free. (We don't even ask for your credit card information.)

Sign up for Just Tell Me What to Eat: The Dr. Gourmet Diet Plan now! »

Healthy Ingredients

Great ingredients make for great meals. Whenever you can, use the highest quality supplies for your recipes. The flavor difference will always come through in your finished dish.

If there is an ingredient that you are not familiar with, check this area. There are pages and pages of information about the ingredients used in my recipes.

A

Acidulated Water
Adobo, Chipotle Peppers in
Anchovies
Apple, Types
Applesauce
Arborio Rice
Arugula
Asparagus   
Avocados

B

Bacon, Canadian
Baking Chocolate
Balsamic Vinegar
Basil
Bay Leaves
Bay Scallops
Bean Paste, Hot
Bean Paste, Red (Hot)
Beans, Black, Canned
Beans, Canned vs. Dried
Beans, Garbanzo
Beans, Great Northern
Beans, Green
Bean Sprouts
Beef, Cuts of
Beer, Cooking with
Beets
Biscuits, Ready Made
Blueberries, Fresh vs. Frozen
Blue Cheese
Blue Corn Meal
Bok Choy
Bottled Peppers
Bran Cereal
Bread for French Toast
Bread Crumbs
Brown Eggs
Brown Rice
Brown Sugar
Brussels Sprouts
Bulgur Wheat
Butter
Buttermilk
Buttermilk, in Baking
Buttermilk, Definition
Buttermilk, in Dressings
Buttermilk, Making
Button Mushrooms

C

Cabbage, White
Cajun Spice
Canadian Bacon
Candied Ginger
Canned Beans (vs. Dried)
Canned Black Beans
Canned Oil Spray
Canned Olives
Canned Pumpkin
Canned Tomatoes
Canola Oil
Capers
Cayenne Pepper
Celery
Cereal, Bran
Cheddar Cheese, Low Fat White
Cheese, Blue
Cheese, Cottage
Cheese, Cream
Cheese, Cream, Fat Free
Cheese, Feta
Cheese, Fontina
Cheese, Goat
Cheese, Low Fat White Cheddar
Cheese, Monterey Jack
Cheese, Mozzarella
Cheese, Parmigiano-Reggiano
Cheese, Pecorino-Romano
Cheese, Ricotta
Chicken Stock, Prepared
Chili Oil
Chili Powder
Chipotle Peppers
Chipotle Peppers, in Adobo
Chives
Chocolate, Baking
Chocolate, Coffee in Recipes
Choosing Eggplant
Choosing Fats
Chutney
Cilantro
Cinnamon
Cipolini Onions
Citrus Zest
Clams
Clams, Canned vs. Fresh
Clams, Grit in
Cloves
Cocoa
Coconut Milk
Coffee in Chocolate Recipes
Collard Greens
Cooking Wine
Cooking with Beer
Corn
Corn Meal
Corn Meal, Blue
Cottage Cheese
Couscous
Crab
Crab Louis
Cranberries
Cream Cheese
Cream Cheese, Fat Free
Cream of Tartar
Crimini Mushrooms
Croutons, Bread Types for
Croutons, Store Bought
Cucumbers
Cucumbers, Fiber in
Cumin
Curly Parsley
Currants
Curry Powder
Cuts of Beef

D

Dill, Fresh
Dried Herbs  

E

Egg, Brown
Egg Sizes
Egg Substitute
Egg Whites
Eggs, Scrambling Liquids
Eggplant
Eggplant, Choosing
Eggplant, Nutrition
Eggplant, Salt and
Evaporated Milk
Extracts vs. Oils
Extract, Vanilla  

F

Fats, Choosing
Fennel
Feta Cheese
Fiber in Cucumbers
Flat Leaf Parlsey
Flour
Flour, Moisture in
Fontina Cheese
French Toast Bread
Freshness of Shrimp
Fresh Tomatoes
Fresh vs. Dried Herbs
Fresh vs. Frozen Blueberries
Frozen Peas

G

Garbanzo Beans
Garlic
Garlic Powder
Gelatin
Ginger, Candied
Ginger, Ground
Ginger Root
Goat Cheese
Goat Cheese in Sauces
Graham Crackers, Pie Crust
Grapeseed Oil
Great Northern Beans
Green Beans
Green Onions
Grit in Clams
Grits

H

Halibut
Ham Types
Hanger Steak
Harissa
Herbs, Dried
Herbs, Fresh vs. Dried
History of Nicoise
Honey and Emulsification
Hot Bean Paste
Hot Peppers
Hot Red Bean Paste
Hot Sauce

J

Jicama
Juice, Lemon
Juice, Lime
Juice, Orange

K

Ketchup, Low Sodium  

L

Leeks
Legumes
Lemon Juice
Lemons and Limes
Lentils
Lettuce, Romaine
Lime Juice
Low Sodium Ketchup
Low Sodium Soy Sauce 

M

Mangoes
Maple Syrup
Mayonnaise, Reduced Fat
Melba Toast
Milk
Milk, Coconut
Milk, Evaporated
Mint
Moisture in Flour
Monterey Jack Cheese
Mozzarella Cheese
Mushrooms, Button
Mushrooms, Crimini
Mushrooms, Shiitake
Mussels
Mustard

N

Napa Cabbage
Nicoise, History of
Nutmeg

O

Oat Bran
Oatmeal
Oil, Canola
Oil, Chili
Oil, Grapeseed
Oil, Olive
Oil, Smoke Points
Oils
Oils, Extracts vs.
Oil Spray, Canned
Olives
Olives, Canned
Olive Oil
Olive Oil, Choosing
Onions
Onions, Cipollini
Onions, Green
Orange Juice
Orange Peel, Dried
Oranges
Other Fish for Seviche

P

Pancake Variations
Paprika
Parmigiano Cheese
Parsley, Curly
Parsley, Flat Leaf
Parsnips
Pasta Shapes
Pecorino-Romano Cheese
Peanuts
Peanut Sauces
Pears
Peas, Frozen
Pepitas
Peppercorns
Peppers
Peppers, Bottled
Peppers, Chipotle
Peppers, Hot
Pesto
Pickapeppa Sauce
Pie Crust, Graham Crackers in
Pine Nuts
Pistachios
Plums
Poblano Chilis
Porcini Dust
Pork Tenderloin
Potato Choices (for Pizza)
Potato Choices (for Salad)
Potatoes
Potatoes and Ice Water
Potatoes, Mashing
Potatoes, Steaming
Pumpkin, Canned
Pumpkin Seeds

R

Raisins
Ready Made Biscuits
Red Pepper Flakes
Reduced Fat Cheese
Reduced Fat Pepperoni
Rice
Rice, Arborio
Rice, Brown
Rice, Wild
Rice Vinegar
Ricotta Cheese
Romaine Lettuce

S

Saffron
Sake
Salmon
Salmon, Wild vs. Farmed
Salt
Salt in Canned Beans
Salt, Canned vs. Frozen Vegetables
Salt, Enough
Scallops, Bay
Scallops, Sea
Seeds, Pumpkin
Seeds, Sesame
Sesame Oil
Sesame Seeds
Seviche, Basics
Seviche, Other Fish Choices
Shallots
Sherry
Sherry, In Soup
Shiitake Mushrooms
Shrimp
Shrimp, Freshness
Shrimp, Types of
Smoke Points, Oils
Sour Creams
Soy Sauce, Low Sodium (Salt)
Spice It Up
Spinach
Splenda®
Sprouts, Bean
Squash
Squash, Yellow
Squash, Zucchini
Steak, Hanger
Stock, Chicken, Prepared
Sugar, Brown
Sweet Potatoes and Yams
Syrup, Maple

T

Tahini
Tarragon
Tomatillos
Tomato Paste
Tomato Sauces
Tomatoes, Canned
Tomatoes, Fresh
Tortillas, Types
Types of Shrimp
Types of Tortillas

V

Vanilla Extract
Vinegar
Vinegar, Balsamic
Vinegar, Rice
Vodka in Cooking

W

Walnuts
Water, Acidulated
Wild Rice
Wheat, Bulgur
Wheat vs. White Bread
White Beans
White Cabbage
White Cheddar Cheese, Low Fat
Wild vs. Farmed Salmon
Wine, Choosing
Wine, Cooking
Worcestershire Sauce

Y

Yellow Squash
Yogurt
Yogurt Cheese

Z

Zest, Citrus 
Zucchini Squash