Let's face it: we're all busy – and hectic schedules can leave little time to get a “real" dinner on the table most nights. Even as a professional chef (who is also a wife and mother), I face the same challenges – the same age-old question of “what's for dinner?" night after night. My secret weapon? Keeping practical, healthy staples on hand so I'm prepared no matter what the day brings. Stock up on these pantry essentials and you'll be far less likely to reach for impulse, expensive, unhealthy buys when things get crazy. Load your shelves with foods that are filling, flavorful and non-perishable, so you can whip up something delicious in a pinch, whether craving a full-on meal or a satisfying snack.
Not only are beans an excellent source of protein, but they're versatile and affordable. From cannellini and black beans, to red kidney and garbanzo beans (otherwise known as chickpeas), there are endless ways to put them to use. You can use them in chili and Mexican-inspired meals like burritos and fajitas, as well as grain bowls, salads and hummus. They're also delicious when baked into desserts (hello, black bean brownies).
Claudia Sidoti, Head Chef and Recipe Developer for HelloFresh. “My secret weapon? Keeping practical, healthy staples on hand so I'm prepared no matter what the day brings"
2. Quick-Cooking Whole Grains
Quinoa, brown rice, couscous, and oats are just a few of my favorite go-to grains. Nutritionally dense and surprisingly simple to prepare, they work great in healthy side dishes, bulked-up salads, comforting soups and trendy grain bowls.
3. Canned Tomatoes
These work great for a quick pasta sauce, chili, soup or pizza topping. Alternatively, you can use canned tomatoes to braise vegetables, whip up a Bloody Mary, tomato basil muffins or even try your hand at some homemade ketchup.
4. Canned Tuna
I love a high quality Italian tuna. It's another great source of protein and perfect for making a quick and healthy tuna salad, which can be used for sandwiches or to top greens. I love to bulk up tuna salad with extra veggies to keep it on the healthier side and add fiber, so you'll stay full longer.
"Load your shelves with foods that are filling, flavorful and non-perishable, so you can whip up something delicious in a pinch, whether craving a full-on meal or a satisfying snack."
5. Olive Oil
Olive oil is a must-have for every kitchen. You'll need it for everything from sauteéing and roasting, to salad dressing, sauces, or as a finishing oil for extra flavor atop veggies and salads.
6. Maldon Sea Salt
I keep a box of Maldon sea salt flakes in my pantry at all times. I love it for finishing dishes, particularly salads, veggies or just seared proteins like steak, chicken or fish. It's an upgrade from classic kosher salt, and a little goes a long way.
7. Peanut Butter
This childhood favorite can be used for so much more than your classic PB&J. Pair a spoonful with fruit like apples or bananas for a high-protein, high-fiber snack. You can also use peanut butter to make homemade dressings and sauces like satay and Asian noodles.
"Pair a spoonful with fruit like apples or bananas for a high-protein, high-fiber snack"
8. Artichoke Hearts or Roasted Red Peppers
These delicious jarred goods are full of flavor, making them ideal for jazzing up a simple salad or pasta dish. You can also go the breakfast-for-dinner route and mix them into omelets.
Think beyond the bag of chips. While Mexican dishes may seem like the obvious use for salsa, it makes a delicious topping for a range of foods. From scrambled eggs and burgers to salad dressing alternative, salsa is a guilt-free staple I can't live without.
10. Panko Breadcrumbs
This Japanese-style breadcrumb is a great addition to add crisp to a variety of recipes without having to turn to a deep fryer. I like to use it to top mac & cheese or crispy cauliflower, or crust proteins like salmon or chicken. The texture and flavor are a winning combination.
For decades, women have been unknowingly suffering from PSD and intergenerational trauma, but now Dr. Valerie Rein wants women to reclaim their power through mind, body and healing tools.
As women, no matter how many accomplishments we have or how successful we look on the outside, we all occasionally hear that nagging internal voice telling us to do more. We criticize ourselves more than anyone else and then throw ourselves into the never-ending cycle of self-care, all in effort to save ourselves from crashing into this invisible internal wall. According to psychologist, entrepreneur and author, Dr. Valerie Rein, these feelings are not your fault and there is nothing wrong with you— but chances are you definitely suffering from Patriarchy Stress Disorder.
Patriarchy Stress Disorder (PSD) is defined as the collective inherited trauma of oppression that forms an invisible inner barrier to women's happiness and fulfillment. The term was coined by Rein who discovered a missing link between trauma and the effects that patriarchal power structures have had on certain groups of people all throughout history up until the present day. Her life experience, in addition to research, have led Rein to develop a deeper understanding of the ways in which men and women are experiencing symptoms of trauma and stress that have been genetically passed down from previously oppressed generations.
What makes the discovery of this disorder significant is that it provides women with an answer to the stresses and trauma we feel but cannot explain or overcome. After being admitted to the ER with stroke-like symptoms one afternoon, when Rein noticed the left side of her body and face going numb, she was baffled to learn from her doctors that the results of her tests revealed that her stroke-like symptoms were caused by stress. Rein was then left to figure out what exactly she did for her clients in order for them to be able to step into the fullness of themselves that she was unable to do for herself. "What started seeping through the tears was the realization that I checked all the boxes that society told me I needed to feel happy and fulfilled, but I didn't feel happy or fulfilled and I didn't feel unhappy either. I didn't feel much of anything at all, not even stress," she stated.
Photo Courtesy of Dr. Valerie Rein
This raised the question for Rein as to what sort of hidden traumas women are suppressing without having any awareness of its presence. In her evaluation of her healing methodology, Rein realized that she was using mind, body and trauma healing tools with her clients because, while they had never experienced a traumatic event, they were showing the tell-tale symptoms of trauma which are described as a disconnect from parts of ourselves, body and emotions. In addition to her personal evaluation, research at the time had revealed that traumatic experiences are, in fact, passed down genetically throughout generations. This was Rein's lightbulb moment. The answer to a very real problem that she, and all women, have been experiencing is intergenerational trauma as a result of oppression formed under the patriarchy.
Although Rein's discovery would undoubtably change the way women experience and understand stress, it was crucial that she first broaden the definition of trauma not with the intention of catering to PSD, but to better identify the ways in which trauma presents itself in the current generation. When studying psychology from the books and diagnostic manuals written exclusively by white men, trauma was narrowly defined as a life-threatening experience. By that definition, not many people fit the bill despite showing trauma-like symptoms such as disconnections from parts of their body, emotions and self-expression. However, as the field of psychology has expanded, more voices have been joining the conversations and expanding the definition of trauma based on their lived experience. "I have broadened the definition to say that any experience that makes us feel unsafe psychically or emotionally can be traumatic," stated Rein. By redefining trauma, people across the gender spectrum are able to find validation in their experiences and begin their journey to healing these traumas not just for ourselves, but for future generations.
While PSD is not experienced by one particular gender, as women who have been one of the most historically disadvantaged and oppressed groups, we have inherited survival instructions that express themselves differently for different women. For some women, this means their nervous systems freeze when faced with something that has been historically dangerous for women such as stepping into their power, speaking out, being visible or making a lot of money. Then there are women who go into fight or flight mode. Although they are able to stand in the spotlight, they pay a high price for it when their nervous system begins to work in a constant state of hyper vigilance in order to keep them safe. These women often find themselves having trouble with anxiety, intimacy, sleeping or relaxing without a glass of wine or a pill. Because of this, adrenaline fatigue has become an epidemic among high achieving women that is resulting in heightened levels of stress and anxiety.
"For the first time, it makes sense that we are not broken or making this up, and we have gained this understanding by looking through the lens of a shared trauma. All of these things have been either forbidden or impossible for women. A woman's power has always been a punishable offense throughout history," stated Rein.
Although the idea of having a disorder may be scary to some and even potentially contribute to a victim mentality, Rein wants people to be empowered by PSD and to see it as a diagnosis meant to validate your experience by giving it a name, making it real and giving you a means to heal yourself. "There are still experiences in our lives that are triggering PSD and the more layers we heal, the more power we claim, the more resilience we have and more ability we have in staying plugged into our power and happiness. These triggers affect us less and less the more we heal," emphasized Rein. While the task of breaking intergenerational transmission of trauma seems intimidating, the author has flipped the negative approach to the healing journey from a game of survival to the game of how good can it get.
In her new book, Patriarchy Stress Disorder: The Invisible Barrier to Women's Happiness and Fulfillment, Rein details an easy system for healing that includes the necessary tools she has sourced over 20 years on her healing exploration with the pioneers of mind, body and trauma resolution. Her 5-step system serves to help "Jailbreakers" escape the inner prison of PSD and other hidden trauma through the process of Waking Up in Prison, Meeting the Prison Guards, Turning the Prison Guards into Body Guards, Digging the Tunnel to Freedom and Savoring Freedom. Readers can also find free tools on Rein's website to help aid in their healing journey and exploration.
"I think of the book coming out as the birth of a movement. Healing is not women against men– it's women, men and people across the gender spectrum, coming together in a shared understanding that we all have trauma and we can all heal."