We’d like to share some helpful tips and insights for stocking a healthy pantry. The following tips will help build a healthy pantry and also give them a quick start on their healthy eating journey.
Life can be hectic and stressful at times. The essential step to healthy eating begins with a pantry fully stocked with delicious and nutritious pantry staples. It is much easier to stick to a healthy lifestyle and achieve your wellness goals.
A well-stocked pantry is the best way to ensure that you have everything you need to cook a delicious and healthy dinner even on the busiest of days.
It also reduces the stress of dinner time when you have to cook and the feeling that you don’t have all the ingredients you need. You will also be able to save money on your grocery bill every month.
Furthermore, according to some studies, food pantry-based interventions proved successful in improving participants’ dietary-related outcomes. Nutrition education and customer-choice interventions, in particular, improved participants’ nutritional knowledge, culinary skills, food safety status and fresh produce intake.
What’s the best way to stock a healthy pantry? Start with the foods you already love and then build up from there.
If you’re starting a healthy pantry from scratch, start with the basics and continue adding more items to your pantry every week as you try out new recipes and cooking techniques. Keep a variety of grains, spices, oils, vinegars, nuts and seeds handy for quick recipes and easy weeknight meals.
pantry clean up
Before you decide to stock your pantry, I’d recommend going through your pantry and getting rid of any items that are old and expired.
This is a great time to organize and clean out your pantry and start fresh. Donate any over-processed and sugary foods. You’ll be more likely to eat unhealthy foods when you keep them in your pantry. Read all ingredient labels and get rid of items that have long lists of ingredients with names you don’t recognize or are difficult to pronounce.
When you get rid of these ultra-processed foods, you’ll be able to start fresh with clean and healthy foods to help you stick to your new healthy lifestyle.
make a list
List all the healthy pantry staples you’ll need. The next time you go to the grocery store, bring your list with you so you don’t forget what you need to buy.
Here’s a great list of healthy pantry staples to get you started. You don’t need to buy all of the items on this list, but use this as a guide and choose items you love and that you’ll be able to use in your daily cooking.
Build up your healthy pantry gradually and keep adding more items as you eliminate or deplete and when you want to add a new ingredient to your recipes.
- Rolled, steel cut, or quick-cooked oats (if you can find sprouts, they are especially easy to absorb and digest for anyone with digestion and absorption issues)
- Rice (black, brown, white)
- Beans (white, chickpeas, black, kidney, and cannellini)
- Tomatoes (chopped, roasted, pasteurized, sun-dried)
- pasta sauce
- Masur lentils
- Pasta (whole wheat, lentils, brown rice, quinoa and black bean pasta)
- Stock or broth (vegetable, chicken, beef)
- Tea (black, white, green or herbal)
- Protein-powder and/or collagen powder
cooking oil and vinegar
The collection of oil and vinegar is important for healthy cooking. Ideally, you should have different types of oils for different types of cooking. Some oils are better for low heat cooking and some are better for high heat cooking.
Healthy oils and vinegars are the basics that are needed to prepare quick and healthy homemade salad dressings, sauces and marinades.
- avocado oil (high smoke point 520F)
- Butter (smoke point 350F)
- Coconut Oil (Smoke Point 350F)
- Linseed oil (best used in salads and should not be heated)
- Hazelnut Oil (Smoke Point 430F)
- Ghee (clarified butter) (smoke point 375-484F)
- Hemp Oil (Smoke Point 330F)
- Macadamia Nut Oil (Smoke Point 390-410F)
- Lard (Smoke Point 370F)
- olive oil (smoke point 350F)
- Sesame Oil (Smoke Point 410)
Healthy Vinegar and Salad Dressing:
- Raw, Unfiltered Apple Cider Vinegar
- greasy vinegar
- white balsamic vinegar
- rice vinegar
- red wine vinegar
- white wine vinegar
- champagne vinegar
- Coconut Amino Acids
- Primal Kitchen’s Salad Dressing and Mayo (Made with Some Avocado Oil)
nuts and seeds
Basic Herbs and Spices
Herbs and spices are a great addition to all your cooking because they enhance foods with lots of flavor.
Here are some basic herbs and spices to get you started:
- salt (kosher, sea salt, Himalayan salt, Celtic sea salt,
- Black pepper
- Dried herbs: bay leaves, dried thyme, dried thyme, Italian spice blend
- chili powder
- ground cinnamon
- ground cumin
- curry powder
- paprika/smoked paprika
- dry mustard
- Red chilly
- crushed red pepper
- garlic powder
- onion powder
beyond the basics
- dried dill
- dried sage
- dried tarragon
- all spices
- black cumin
- cinnamon sticks
- Coriander seeds
Plus, don’t forget to include healthy snacks to help you keep up with your healthy lifestyle:
- Crackers (multigrain, seed crackers, rice, almond)
- dried fruit
- corn slag
- Raw or roasted nuts (walnuts, pistachios, pecans, almonds, brazil, macadamia, cashews, pine nuts)
- Mustard seeds
- roasted chickpeas
- trail mix
Here are some baking staples:
- vanilla extract
- Raw and local honey, if possible
- Maple syrup
- vanilla extract
- whole wheat flour
- oat flour
- almond flour
- cassava flour
- coconut flour
- Spelt flour
- baking powder
- baking soda
- cocoa powder
- chia seeds
- chocolate chips
Hope this blog post helps you get inspired and start your own healthy and well-stocked pantry. A well-stocked pantry will help you save money, time, and reduce the stress of cooking and planning your meals.
Please share your favorite healthy pantry staples below!