02 Shopping & Storage

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What you’ll learn

Know your good food ingredients, how to select and store them, and ways to adapt if things don’t go as planned.

The goals for this module:

  • Get to know the ins-and-outs of the different whole food ingredients that you’ll be cooking with
  • Master the secrets to smart grocery shopping
  • Learn how to pick out the very best staples for a well-stocked good food kitchen
  • Understand what makes produce ripen (and over ripen) and how to use it to your advantage
  • Discover storage tricks and techniques that let you have fresh delicious good food all the time, with zero waste


Required: watch and complete the recap for each lesson

1: Whole Foods

Let’s get a good understanding of our whole-food friends—cooking confidence starts with familiarity!


01:28 Ingredient Index

02:05 Alliums

02:25 Berries

02:46 Brassicas

03:11 Citrus

03:27 Grains

04:09 Hearty Greens

04:33 Lettuces

04:53 Mushrooms

05:18 Nightshades

05:28 Pome Fruit

05:39 Pulses

06:03 Rice

06:34 Roots & Tubers

07:11 Stone Fruit

07:22 Summer Melon

07:32 Summer Squash

07:48 Tender Greens

08:00 Winter Squash

08:16 Lesson Action

2: Shopping Strategy

Tips to master shopping every time.


00:43 Make a List

01:28 Eat Before You Shop

01:45 The Perimeter

02:04 Bulk

03:14 Know Who’s Growing Your Food

05:28 Lesson Action

3: Stock the Pantry

Keeping the pantry stocked makes good food cooking effortless and fun.

Remember: use the Ingredients Index when shopping and organizing to help you understand everything you need to know about ingredients.


00:55 Pulses

02:24 Rice

03:25 Dried Herbs

04:58 Dry Spices & Spice Blends

07:24 Dry Noodles

09:36 Grains

10:26 Oils

12:28 Vinegars

13:30 Sweeteners

14:56 Flours

16:59 Sea Salt

17:51 Nuts & Seeds

19:42 Lesson Action

4: Stock the Fridge & Freezer

Keeping the fridge and freezer stocked makes good food cooking easy.


00:40 Frozen Fruit

01:09 Frozen Veggies

01:38 Nut & Seed Milks

02:36 Dressings & Sauces

03:29 Condiments

04:05 Tortillas & Wraps

04:52 Lesson Action

5: Produce & Ethylene

Ethylene is a gaseous ripening hormone—storing ethylene producing produce near non-ethylene producers can either kick-start ripening or speed up decay. Learn how to use ethylene to your advantage and store produce properly for longest shelf life.


00:44 Produce & Ethylene

02:06 Ethylene Producers

02:39 Ethylene Sensitive

03:26 Lesson Action

6: Countertop Storage

A general breakdown of ingredients to store on the countertop.

Remember: refer to the Ingredients Index for selection and storage info on specific ingredients.


00:48 Avocados

01:27 Bananas

02:03 Citrus

02:25 Onions, Shallots, Garlic

03:17 Pome Fruit

04:06 Potatoes

04:37 Sweet Potatoes & Yams

05:17 Stone Fruit

05:44 Summer Melon

06:24 Tomatoes

07:16 Winter Squash

08:15 Lesson Action

7: Fridge Storage

Cold temps slow the maturation process for produce—refrigeration can be a great way to extend shelf life.


01:04 Asparagus

01:39 Beets

03:00 Berries

04:03 Broccoli & Cauliflower

05:14 Brussels Sprouts

05:35 Carrots

06:14 Celery

06:51 Cherries

07:18 Ginger Root

07:47 Green Beans

08:13 Hearty Greens

08:37 Herbs

09:06 Lettuces

09:48 Mushrooms

10:47 Peppers

11:04 Sugar Snap & Snow Peas

11:30 Summer Squash

12:24 Lesson Action

8: Freezing Good Food

When you’ve bought, grown, cooked too much good food, or you want to stay prepared in advance, the freezer can be your BFF. It’s like the good food “pause” button.


01:00 Blanch

01:33 Make It Airtight

02:05 Freeze in Portions

02:47 Freeze in Pieces

03:11 Lemon Juice

03:37 Herbs

04:37 Oil & Seasoning Cubes

05:35 Defrost Like a Pro

06:33 Lesson Action

9: Zero Food Waste

Get the most out of your purchases with these tips and tricks.


00:57 Browned Bananas

01:42 Bruised/Withering Fruit

02:18 Green Tops

02:56 Herb Stems

03:15 Overripe Avocados

03:41 Revive

04:09 Scraps

04:41 Stalks

04:55 Lesson Action

Practice Recipes

Recommended: prepare a minimum of 1 recipe

You’ve been busy getting the kitchen and pantry in good food shape this week. Before we dive into all the good food cooking techniques, here are a few easy and delicious recipes to try using the goods that you’ve just stored like a pro. These recipes will challenge you to think of ingredients in new ways and help you begin to cook without recipes. Use the ingredients you have on hand to prepare something good, fast.

The “Spice Cabinet” Bowl

Now, this recipe calls for pre-cooked ingredients like rice and grains—techniques we haven’t officially gone over yet. You’ll also see ingredients that are pre-chopped and diced. Just use the cooking techniques and knife skills that you already know, or the manufacturer’s instructions to prepare them at this point—it doesn’t have to be perfect! We’ll dive deeper into these techniques and sharpen your skills more very soon. These recipes are about taste and quick-meal prep more than technique. Have fun with it.


Chocolate Avocado Pudding

Turning overripe avocados into a chocolate-y dessert treat is zero-food-waste cooking at its best, but definitely try this one with ripe avocados, too. We share a few secret ingredients to make this an Avocado Pudding one to rival them all!



Helpful and inspiring books, articles, recipes, shopping links, and more for good food cooking.

Batch Cooking

When it comes to planning ahead, the freezer and batch cooking are your best friends. Meal prep doesn’t have to be complicated or a super-organized effort with stacks of labels, printouts, and binders.

Here’s the secret: cook as normal and make a little more.


Learn All About Batch Cooking

Utilize these game-changing tips and tricks as you cook your way through this course, and beyond. Your future self thanks you.

Measuring Cheat Sheet

Use this guide to help you downsize a recipe, or upsize it for batch cooking.

Extra Learning

Some of these links take you directly to affiliate partner sites. You’re welcome to skip these links to research and buy products wherever, or however you like. 

The Dirty Dozen & Clean 15

Before shopping for ingredients, get the ultimate resources to help you reduce your toxic pesticide exposure.

How to Dry Fresh Herbs

Drying fresh herbs is easy, and a great way to use up and store fresh herbs from the market, a garden, or a windowsill.

DIY Fruit Fly Trap

When you start cooking with more fresh ingredients, especially in summer, fruit flies can become a reality. If they do, we’ve got a trick to keep them away.

Ethylene Cheat Sheet

One of the first steps to mastering produce storage is understanding the power of the ripening hormone ethylene.

Where to Store Foods in the Fridge

Here are some extra tips to help you maximize your purchases when storing in the fridge and freezer.

How to Read Shopping Labels

Academy of Culinary Nutrition Founder Megan Telpner, and her Functional-Nutritionist husband and ACN instructor, Josh Gitalis, provide simple tips to keep you from being fooled by the label in this important episode of Today’s the Day podcast.

Zero-Food-Waste Recipes

Try these recipes if you like, or save them for later when you have certain produce on hand. If time allows: try making some Freezer Cubes this week for easy, flavorful, future meals. They’d be great with sautéed greens or as the base for a bisque.

Make your own Freezer Cubes


Also try these extra recipes:

Shopping: Appliances & Tools

Extra Books & Courses

Some of these links take you directly to affiliate partner sites. You’re welcome to skip these links to research and buy products wherever, or however you like. 

The YumUniverse Pantry to Plate Cookbook

100 recipes + 30 recipe templates to help you create incredible meals from what you have on hand—as seen in O Magazine and on Oprah.com. Written by your Good Food Cooking Basics Instructor and author Heather Crosby. (plant-based, gluten-free) 

The YumUniverse Cookbook

150 veg-powered, gluten-free recipes for all eaters—written by your Good Food Cooking Basics Instructor and author Heather Crosby. (plant-based, gluten-free)

Gluten-Free Baking Academy

Learn to make gluten-free baked goods like sourdough, quick breads, flatbreads, sandwich loaves, and cookies with wholesome, minimally processed ingredients.