the healthy you pantry

 

the healthy you pantry

 

 

 

 

 

One weekend morning, I came down to the kitchen to find my 5-year-old son frantically going through our pantry.

“What are you doing?” I asked.

He replied, “Daddy.”

 

When I moved closer, I realized he was upset, so I asked, “What about Daddy?” He turned away from the pantry and looked up at me with his sad little face and teary eyes. He whimpered, “Daddy ate my potato chips!”

 

I did everything I could to suppress a smile, since potato chips aren’t breakfast food at our house. “Luke,” I said, “we will talk to Daddy and remind him not to eat your chips.”

 

“Okay,” he replied, “but why don’t you get Daddy his own bag?” I decided it wasn’t worth explaining that Daddy actually had his own bag of chips, but once it was empty, he went scavenging for more. I just couldn’t bring myself to tell my son that his father was a potato chip addict.

I always say that when it comes to certain foods, “if it is around, it will be eaten.” My husband never craves chocolate, cookies, cake, or other desserts, but if you step between him and a bag of Ruffles, you do so at your own peril. For him, chips are a trigger food. If there’s a bag of potato chips in the pantry, he will eat them, even if it means stealing from a little boy.

 

Everyone I know has favorite foods that they love. Personally, I couldn’t care less about potato chips, but if there’s some chocolate or cookies in the pantry, I will find them and eat them. There’s only one solution for avoiding temptation when it comes to your personal trigger foods: Don’t keep them in the kitchen (or anywhere else in the house!).

 

To avoid temptation, remove temptation. Before you start the Healthy You Diet, give your pantry, refrigerator, and freezer a top-to-bottom “spring cleaning” and discard any foods that could sabotage your weight-loss goals. This approach has numerous benefits.

 

 When I remove trigger foods from my kitchen, I immediately feel better. Just knowing that there are no cookies to tempt me has a positive impact on my mental well-being.

 

 For those who find it difficult to remain focused on eating healthy foods when trying to lose weight, out of sight is out of mind. When life becomes overwhelming, do you usually reach for the ice cream in the freezer or the pretzels in the cupboard? If your trigger food isn’t accessible, then you won’t be able to eat it.

 

 You’ll make space in your refrigerator and pantry for all the wholesome and nutritious foods that you’ll be enjoying on the Healthy You Diet. The program is designed to introduce you to a variety of foods that you may be unfamiliar with. My hope is that once you embrace these new foods, you’ll continue to enjoy them for the rest of your life.

Take 30 minutes to sort through the food in your kitchen. If you find items that will be eliminated —processed foods, diet beverages, and so on—during the Healthy You Diet, get rid of them now. I’m confident that a little pantry modification will leave you feeling good—and, more important, these adjustments are an essential step toward reaching your weight-loss goals.

 

You can reintroduce some of these foods after the 2 weeks and once you’ve learned to be more conscious about what you eat. Although my kids eat healthy meals most of the time, I allow them treats. There was a time when having cookies in the house would completely derail my healthy eating. But today I can keep them as special treats that the entire family can enjoy in moderation. This is something I could never have done before losing weight on the Healthy You Diet.

 

Buying Organic Fruits and Vegetables

 

I suggest buying organic produce, even though it’s more costly. If you can’t afford or choose not to buy all organic produce, try to buy organic for what the Environmental Working Group’s Shopper’s Guide to Pesticides calls the Dirty Dozen. According to the EWG, these 12 fruits and vegetables are known for their large amounts of pesticide residue.

 

Apples

 

Bell peppers

 

Celery

 

Cherry tomatoes

 

Cucumbers

 

Grapes

 

Nectarines (imported)

 

Peaches

 

Potatoes

 

Snap peas (imported)

 

Spinach

 

Strawberries

 

Try to buy organic versions of the Dirty Dozen. You’ll significantly cut down on how much pesticide you ingest.

 

The EWG also lists 15 fruits and vegetables that contain the least amounts of pesticide residue.

 

The Clean Fifteen are:

 

Asparagus

 

Avocados

 

Cabbage

 

Cantaloupe

 

Cauliflower

Corn

 

Eggplant

 

Grapefruit

 

Kiwifruit

 

Mangoes

 

Onions

 

Papayas

 

Peas (frozen)

 

Pineapple

 

Sweet potatoes

 

Many farmers use organic methods and grow pesticide-free fruits and vegetables but can’t afford the fees—often many thousands of dollars—to have their farms certified organic by state and local governments. Talk to the growers at your local farmers’ market and ask how many acres they work and how they grow their produce.

 

Healthy You Ingredients

 

Now that you’ve cleaned out your pantry and tossed all those highly processed foods, artificial sweeteners, and other unhealthy ingredients, it’s time to stock up on clean, quality foods that will help you reach your weight-loss goals. Some of the ingredients—perhaps quinoa or avocado oil—on the Healthy You Diet may be new to you, but beans, brown rice, and unsweetened almond milk are just as important as fresh fruits and vegetables and lean proteins. All of them are available in supermarkets and health food stores. Here are some of my favorite ingredients that I keep stocked in my pantry.

 

Baking Powder, Gluten-Free

 

Gluten in baking powder? Where’s the wheat? Baking powder is essentially composed of a dry acid and dry alkali (such as cream of tartar or bicarbonate of soda). When the baking powder in a batter or dough is moistened, the acid and alkali combust to create carbon dioxide, which helps the dough rise.

 

In addition to the active acid and alkali, an anticaking agent is included in the formula. Usually this ingredient is gluten-free cornstarch or potato starch, but it can also be a wheat starch, so check the label to be sure. The top three brands of baking powder (Rumford, Davis, and Clabber Girl) are all gluten free, so this isn’t a prevalent problem but one that you should be aware of nonetheless.

Also, many brands use sodium aluminum sulfate as the dry alkali. If you have concerns about consuming aluminum, look for a brand that is aluminum free, too. Rumford contains neither aluminum nor gluten.

 

Beans

 

Beans are one of the healthiest foods, containing lots of protein, essential vitamins and minerals, and fiber. My pantry is always stocked with canned beans—cannellini, black beans, chickpeas. All I need is a can opener and a great meal is just minutes away.

Most canned foods contain high levels of sodium, and this is true of canned beans. Draining and

 

rinsing the beans reduces the sodium by about one-third. Or you can buy low-sodium canned beans.

 

If you prefer taking the from-scratch route, you can cook dried beans. One pound of dried beans yields about 6 cups cooked. Store them (drained or with the cooking liquid) in 1½-cup amounts, which is the equivalent of a 15-ounce can. Cooked beans can be refrigerated for up to 3 days or frozen for up to 3 months. (Thin lentils don’t require soaking or precooking.)

 

To cook dried beans, start by giving them the once-over to check for unwanted stones or tiny dirt clods that may have slipped through during processing. I find the easiest way to do this is to spread the beans on a baking sheet, sort through them, and remove any foreign materials. Rinse the beans well under cold running water and drain.

 

Beans should be soaked before cooking, a step that makes them a bit easier to digest and helps them hold their shape. The old-fashioned way requires soaking the beans in a bowl of water for at least 4 hours or overnight, but the quick-soak method is much faster and just as good. Put the beans in a large saucepan and add enough cold water to cover by 2 inches to allow for expansion. Bring to a boil over high heat, then boil briskly for 2 minutes. Remove from the heat, tightly cover the pot, and let stand for 1 hour.

 

Return the drained beans to a large saucepan and add enough cold water to cover them by 2 inches. Bring to a boil over high heat. Reduce the heat to medium-low and partially cover the pot to keep the water from evaporating too quickly. Simmer the beans until tender, using the chart below. Keep in mind that the cooking time is always an estimate based on many factors, including the age of the beans, water hardness, and altitude. About 10 minutes before the beans are done, stir in 1 tablespoon of sea salt—unseasoned beans are very bland. Drain, reserving the cooking liquid if required by the recipe. Let the beans cool before storing.

Brown Rice

 

Rice is one of the world’s most consumed foods, but I wish that everyone ate brown rather than white rice! Most of the rice’s nutrients reside in its brown skin, but with white rice, this is “polished” off during processing. In fact, most American brands of white rice are sprayed with vitamins B₁ and B₃ and iron to replace what was destroyed during milling and processing. That doesn’t make any sense. There’s really no excuse for buying white rice, since even basmati and jasmine are available in their natural brown states. Keep raw brown rice in a covered container in a cool, dry place for up to 2 to 3 months.

The many healthful properties of brown rice disappear when its skin is removed. Brown rice has been shown to be an antioxidant, which fights disease and slows aging. It has lots of fiber to fill you up and helps burn fat because it takes longer to digest and uses more energy to do so. The oils in brown rice help control cholesterol, which, in turn, keeps your heart in good operation. And it’s an excellent source of manganese and selenium, essential dietary minerals that keep our bodies working well.

 

The length of its grain identifies the rice, which is also relative to its starch content. Long-grain rice has the least starch, so it cooks up into individual grains. Medium-grain rice has a moderate amount of starch, and its grains cling together. Short-grain rice, used for sushi and other dishes, is sticky and holds together when pressed. It’s also called sweet or glutinous rice, even though it

contains neither sugar nor gluten. These terms are used to differentiate it from standard “nonsticky” rice. I use sweet brown rice in my California rolls; regular long-grain brown rice won’t hold together when pressed into shape. Any rice can be milled into flour. I use standard (not sweet) brown rice flour in my other recipes.

 

Since brown rice takes at least twice as long to cook as white rice (about 45 minutes, as opposed to 20), prepare more than you need for a single meal and store the leftovers. Transfer the cooked rice to zip-top plastic bags in convenient individual or family-size portions and refrigerate for up to 3 days or freeze for up to 3 months. Refrigerated or frozen rice can be easily reheated in a microwave for 3 minutes on high power.

 

For about twelve ½-cup servings of cooked brown rice, thoroughly rinse 2 cups rice in a wire sieve under cold running water. Transfer to a medium saucepan and add 5 cups water or vegetable broth and 1 teaspoon sea salt. (For six servings, use 1 cup rice, 2½ cups liquid, and 1 teaspoon sea salt.) Bring to a boil over high heat. Tightly cover the pan and reduce the heat to low. Simmer for about 45 minutes, or until the liquid is absorbed and the rice is tender. Remove from the heat and let stand, covered, for 5 minutes. If any liquid remains, drain the rice in the sieve. Fluff the rice with a fork and serve or place in storage containers.

 

Brown Rice Pasta

 

Just because you are on a wheat-free diet doesn’t mean you can’t enjoy pasta. There are many whole grain pastas made without wheat—brown rice, quinoa, corn, and potato—in a number of shapes and sizes, including spaghetti, fettuccine, fusilli, penne, elbows, and shells. Brown rice pasta is my favorite.

 

Read the package label to be sure that the pasta wasn’t prepared in a facility that processes wheat, barley, or rye, especially if you’re trying to eliminate gluten. All three contain gluten, and you could inadvertently ingest traces of these grains. Brown rice pasta is a whole grain pasta, so you get all of the benefits that come with it, including a healthy dose of dietary fiber. Whenever you think you don’t have anything in the house for dinner, brown rice pasta, cooked and mixed with vegetables and fresh herbs, can come to the rescue.

 

Regardless of its many benefits, all pasta has calories, so measure carefully before cooking. Two ounces or ¾ cup of uncooked brown rice pasta contains about 200 calories. I find that every brand requires a different cooking time, so follow the package directions, taking care not to overcook.

 

Chipotles in Adobo

 

The amount of hot and smoky flavor packed into a small can of chipotles in adobo is amazing. Chipotles are red-ripe jalapeño peppers that have been smoked over an oak fire. While they are sold in this dried state or ground into a powder, most often they are canned with adobo, a vinegary and spicy sauce. Among the spiciest chiles around, chipotles are used sparingly.

 

When chopping chipotles, take care not to touch them, or wear rubber gloves to protect your hands. After handling chipotles, never touch sensitive parts of your body, especially your eyes. Using the tip of your chopping knife, spear a chipotle and transfer it and any clinging adobo to a chopping board. Chop the chipotle, seeds and all. Scrape up the chopped chili with the sharp edge of the knife and add to the food as required. Leftover chiles can be stored with the adobo in a small covered container and refrigerated for a few weeks or frozen for up to 3 months.

 

Coconut Flour

 

Ground from dehydrated coconut flesh with the fat removed, this high-fiber flour is also low in carbohydrates. The fiber can soak up a lot of liquid, so keep that in mind when cooking with it. After opening the bag, refrigerate or freeze coconut flour in an airtight container.

 

Coconut Palm Sugar

 

Made in Southeast Asian countries from the boiled and dried sap of the coconut palm tree, this is a coarsely granulated brown sugar with a light caramel flavor. It comes from a different tree than Thai or Vietnamese palm sugar, which is usually sold in chunks and must be grated before using. Unlike white cane sugar, coconut palm sugar is very minimally processed. You’ll find it at Asian markets and many natural food stores. Although most of the recipes on the Healthy You Diet are sugar-free, I do use coconut palm sugar in some of the wheat- and dairy-free desserts for a healthy indulgence.

 

Coconut Water

 

Often confused with coconut milk, coconut water is the clear, refreshing liquid you hear sloshing inside young, green coconuts. Naturally sweet and fat free, coconut water is easy for the body to digest. With 60 calories per 11-ounce serving, it shouldn’t be gulped indiscriminately. Leftover coconut water should be refrigerated in a covered container for up to 4 days.

 

Flax Meal

 

This highly nutritious food is just ground flaxseed. While you can buy whole flaxseed and grind it as needed in a coffee mill, flax meal is much more convenient. To avoid spoilage, store it in the refrigerator or freezer, where it will keep for a few months.

 

Honey

 

Honey gets its main flavor from the bees’ nectar source—wildflower honey tastes different from buckeye, for example. Some honey is very strongly flavored, and you will get the most reliable results with a blended honey, which is made from different varieties.

Honey keeps indefinitely covered and at room temperature. If it crystallizes, just place the container in a bowl of very hot water, changing the water occasionally if needed, until the crystals melt and the honey is smooth again. Because some honey containers may not be made to withstand high temperatures, do not attempt to microwave crystallized honey without first transferring it to a microwave-safe bowl.

 

Milk Substitutes

 

Whether you’re lactose intolerant, have a milk allergy, or just want to cut back on your consumption of dairy, today you can choose from more milk alternatives then ever before. Some of the most popular include almond, soy, and rice milk. Additionally, oat and hemp milk are becoming more mainstream.

 

Almond milk: This dairy-free beverage is made from ground almonds that have been steeped in water to extract their flavor and then strained. The nutty flavor is mild; the consistency, thin and creamy. Unsweetened plain almond milk is the most versatile; choose it over sweetened or flavored ones.

 

Soy milk: Made from soybeans, soy milk can be substituted for cow’s milk. The jury is still out, however, as to whether soy milk and other soy foods are healthy additions to our diets. Of the

 

thousands of studies done on soy foods, some show that eating soy has no harmful effects, while others indicate that genetically modified soybeans (most of the world’s crop) are dangerous. When I became pregnant with my daughter, my doctor asked that I cut back on my consumption of soy, which is how I came to love almond milk. Speak to your health care provider about the pros and cons of consuming soy.

 

Rice milk: This milk substitute is usually made from brown rice. Its thin consistency makes rice milk great as an oatmeal topping but not ideal for baking or cooking.

 

Coconut milk: A staple in Asian and Indian cuisines, coconut milk is prepared from freshly grated coconut squeezed to a rich, thick liquid. It’s sold in cans in the supermarket’s Asian aisle. Be sure to shake the can well, because the thick coconut fat rises to the top and should be incorporated with the thinner milk below before using. Transfer opened coconut milk to a covered container and refrigerate for up to a week. Coconut milk is high in calories, so use a low-fat version. Don’t confuse coconut milk with cream of coconut, a very sweet and gooey concoction used mainly in tropical drinks.

 

Hemp milk: Hemp is a good source of omega-3 and omega-6 fatty acids, as well as calcium. Although almond, soy, rice, and coconut milk can be found in large grocery stores, you may have to go to a health food store to locate hemp milk.

 

Oat milk: This milk substitute is gaining in popularity. It is high in fiber and is lactose free, but those who are gluten intolerant should avoid it.

 

Nuts and Nut Butters

 

In many cases, what a cook calls a nut (almonds, walnuts, and peanuts included) a botanist would call a drupe or legume. To simplify, let’s just say that a nut has a hard shell surrounding an edible seed. Nuts are an important part of a wheat-free lifestyle because of the flavor and bulk they provide, but they are also high in fat and calories, so enjoy them with a bit of restraint.

 

Shelled nuts are, of course, the easiest to use. For the longest storage, pack them in a resealable plastic bag and refrigerate for up to 6 months (or freeze for up to a year).

 

When purchasing nut butters, look for all-natural brands that have not been hydrogenated. These are easy to spot, because the oil is visible in a thin layer at the top of the jar. This oil can make a mess when you try to stir it back into the butter. Get in the habit of storing nut butter upside down, so the oil ends up at the bottom, which makes it much easier to stir and incorporate. Or transfer the entire contents of the jar to a medium bowl with deep sides, whisk everything together with a handheld stick blender, and then scrape the combined nut butter back into its jar. Do not refrigerate nut butter, as it gets hard and impossible to mix.

 

Oils

 

Some plants can be processed to remove their naturally occurring oils, and these fats can be used for cooking. Each oil has a slightly different flavor and purpose, so I keep several types on hand. Remember that we do need some fat in our diets—the trick is to concentrate on the heart-friendly, monounsaturated oils.

 

Heat and light can rapidly age oils, so store these products in a cool, dark place, where they’ll usually keep for about 3 months. In fact, some manufacturers even pack their oils in colored glass bottles to diminish exposure to strong light. Oil can be refrigerated for longer storage, but it can turn cloudy and semisolid until it is brought back to room temperature. You can tell rancid oil by its unappetizing aroma and flavor. It can’t be saved, so just toss it and buy a new bottle.

 

Avocado oil: This oil, processed from avocado flesh, has a buttery flavor that makes it a good

 

choice for sautéing, and it also makes delicious salad dressing.

 

Coconut oil: Although coconut oil is a saturated fat, it is from a plant source and much better for you than animal saturated fats such as butter or lard. Pure (that is, unrefined, sometimes called virgin) coconut oil, made from coconut palm flesh, has become the oil of choice for many cooks. It can be used for sautéing and in baked goods, but it doesn’t have a strong coconut flavor. As a saturated fat, it is solid at cool room temperature but will liquefy above 76°F, and this low melting point is one reason it is the base of so many cosmetics that will be spread on the skin. Coconut oil contains antioxidants to give it a shelf life of about 2 years at room temperature; don’t refrigerate it or it may be too hard to use easily.

 

To melt coconut oil, simply place the covered container in a bowl of hot tap water, weigh it down with a plate so it is half submerged, and let it stand for a few minutes. The coconut oil around the edges will melt fairly quickly, and you can pour off the amount needed.

 

Olive oil, extra-virgin: Olives are grown throughout the Mediterranean (in Italy, Spain, France, Portugal, Greece, and Turkey) and in the warmest areas of California, so there are many different brands that depend on the variety of the olive and where it is grown. It is difficult to recommend a single kind of olive oil because the “best” one is usually a matter of personal taste. Extra-virgin olive oil has been minimally refined and is basically olives pressed without any heat or chemicals to extract the oil. You can tell this oil by its green color—regular (formerly called pure) olive oil is golden and has been more highly refined.

 

Peanut oil: Another oil with a high smoke point, peanut oil has a very mild, nutty taste. Look for cold-pressed peanut oil, which indicates that it has been minimally processed. Most supermarket brands are highly refined.

 

Quinoa

 

This tiny, protein-packed seed is often sold in its common white variety, but you’ll also find red, black, and rainbow, as well as a combination of all three. It cooks up into fluffy, tender grains and can be added to salads and soups or served as an accompaniment to seafood, poultry, or meat. Quinoa provides all of the essential eight amino acids (most plants have only seven, missing lysine), making it especially useful in health-conscious, plant-based cooking. All quinoa must be rinsed to remove its natural coating of a very bitter chemical compound called saponin. Do this even if the packaging states “prerinsed.” Put the raw quinoa in a fine-mesh sieve and rinse it well under cold running water, stirring with your fingers to be sure that all of the grains come in contact with the water. Drain well before cooking.

 

For four servings of about ½ cup each, rinse and drain ¾ cup quinoa. Combine the quinoa, 2 cups water or vegetable broth, and a large pinch of salt in a saucepan. Bring to a boil, then reduce the heat to low. Cover and cook for 15 to 20 minutes, or until the quinoa has absorbed the liquid and is tender. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork and serve.

Quinoa is so versatile. For breakfast, top a serving with a poached or fried egg. Substitute quinoa for other grains in salad recipes. Top with any cooked vegetables and some grilled chicken, lean steak, or seafood.

 

Quinoa Flour

 

Made from milled quinoa seeds, quinoa flour is often mixed with other flours to replace wheat when baking. For example, the dough for Mediterranean Flatbread Pizzasuses a combination of quinoa and brown rice flours. Store quinoa flour in the refrigerator after opening, but bring it to room temperature before using.

Quinoa Pasta

 

Quinoa flour can be combined with other gluten-free flours to make excellent, high-protein pasta. One brand sells a wide variety of shapes, so a hankering for, say, rotelle, can be satisfied. Quinoa pasta has a firm texture similar to the traditional version, so it can stand up to heavier sauces. Just follow the package directions for cooking.

 

Sea Salt

 

While vacationing on the stunning Caribbean island of Bonaire, I took my kids to see the 200-foot-tall mountains of sea salt drying in the sun. At first they didn’t believe that the huge white piles against the bright blue sky were salt, until it was explained to them that sea salt is harvested from evaporated seawater.

 

I specify sea salt in my recipes because it isn’t processed like table or kosher salts, which have additives such as anticaking agents. Sea salt is sometimes labeled with its country of origin. Some types have more trace minerals, and choosing, say, French sea salt over British is a matter of personal preference.

 

When buying sea salt, be sure to get the fine crystals, as the coarse ones need to be ground. Use a grinder if you prefer, but there is no culinary reason to do this, because minerals (like salt and unlike herbs and spices) contain no essential oils or aromas that are released during grinding.

 

Soy Sauce versus Tamari

 

The basic description of tamari is that it is a wheat-free and gluten-free version of soy sauce, but that’s not always accurate.

 

Soy sauce is specifically fermented for bottling from a mash of soybeans, wheat, water, and yeast. There are some gluten-free brands available. Tamari is a by-product of miso, a fermented soybean paste that is a salty seasoning in Japanese cuisine. As the paste ferments in a huge vat, liquid tamari forms and is removed. While wheat is usually not used in miso production, some producers do include it in their mash, so double-check the label to ensure that the tamari does not include wheat or gluten.

 

There are flavor differences between soy sauce and tamari, too. Because of its longer fermentation period, tamari has a smoother, more complex taste. If you’ve ever found soy sauce to be too salty and harsh, then you will probably prefer tamari for its flavor, as well as the fact that it is gluten free.

 

Toasting Nuts and Seeds

 

It takes only a few minutes to toast nuts and seeds. This easy procedure adds lots of flavor to your food. Thin seeds can be toasted in a skillet, but heftier nuts are more efficiently toasted in an oven.

To toast nuts such as walnuts, hazelnuts, and blanched almonds, spread on a rimmed baking sheet. Bake in a preheated 350°F oven, stirring occasionally, for 10 to 15 minutes, or until the nuts smell toasty and are lightly browned. (For a small amount of nuts—say, ½ cup or so—you can use a toaster oven, spreading the nuts on the oven’s small tray.)

 

To toast seeds such as sesame and pumpkin, preheat a skillet over medium heat. Add the seeds and stir occasionally for 2 to 3 minutes, or until the seeds are fragrant and lightly browned. Immediately transfer to a plate to cool completely before using. Do not let them cool in the skillet or they may burn from the residual heat.

 

Vinegars

Having a wide range of vinegars in your pantry is one of the easiest ways to add variety to your cooking. Good cooks know that a bit of acidity just makes food taste better. (Think of that squeeze of lemon on your grilled fish and you’ll know what I mean.) Here are the vinegars that I use most often.

 

Apple cider vinegar: Traditionally made from cider that is allowed to sour, apple cider vinegar doesn’t have a lot of fruit flavor. It’s useful as an all-purpose vinegar for salads and seasoning vegetables such as cooked greens. If you wish, purchase an unfiltered type, which contains a harmless, cloudy film called the mother, a by-product of the natural fermentation.

 

Balsamic vinegar: This popular vinegar has an irresistible sweet-sour flavor. It is made in small batches from the sweet trebbiano grape, then aged for many years in wood barrels and allowed to evaporate into a thick syrup. You’ll know authentic balsamic by its label (it will say tradizionale) and its price tag. Supermarket balsamic is flavored red wine vinegar, but it works well for dressings and cooking. In between the tradizionale and supermarket varieties is aged balsamic, which you will find at specialty grocers and online. This balsamic is aged for 8 years, and while not cheap, it has a lot of the same flavor characteristics as the very expensive tradizionale and is worth the extra few bucks.

Rice vinegar: Fermented from a rice-based liquid, this is one of the mildest vinegars, with about 4.5 percent acidity (compared with 6 percent for wine vinegar). While there are Chinese rice vinegars, it is the Japanese version that you will find at the supermarket. Pale yellow, it gives food a gentle tang. Look carefully at the label to be sure that you are getting unseasoned or plain rice vinegar. Avoid seasoned rice vinegar, which is flavored with salt and sugar and specifically used to make sushi rice.

 

White wine/champagne vinegar: Both of these have a mild acidity and rounded flavor, making them more useful than the typical red wine vinegar, which can be harsh (especially the inexpensive ones). Although white and champagne vinegars look similar, there are subtle differences. White wine vinegar is made from Chardonnay grapes and is slightly stronger in flavor. “Clear” champagne vinegar is actually made from red wine grapes—the juice doesn’t color because the dark skins are strained out after crushing. I keep both on hand.