My Top 10 Healthy Pantry Staples
Do you ever stand in front of your cabinets wondering what to eat? Is your pantry overflowing with things like processed foods and things you never use? Maybe you're not even sure if items in your pantry are healthy or not, nutrition labels can be confusing! Or perhaps your pantry is bare, you rarely cook and the thought of food shopping overwhelms you.
I get it, grocery shopping and healthy eating can seem like a lot of work, but if you put even just a bit of effort and guidance you can start to build a foundation that will help you overcome the overwhelm!
I’m a huge believer that if you set yourself up for success in the kitchen by stocking it properly with nutritious food, healthy eating becomes a habit instead of a challenge! Having a foundation in place is key, and your pantry is truly the best place to start. Since pantry items are shelf stable, a well stocked pantry ensures you’ll always have the basics to whip up quick and easy nutritious meals (my favorite kind) even when you haven’t gone grocery shopping. This has majorly helped both me and my clients create more consistent eating habits and less stress around cooking and meal time.
So, take a deep breath and let’s start with the basics! I like to break down healthy pantry staples into categories so you can focus on the ones that your pantry might be lacking and then refresh others step by step! Variety in each category is key, this way you don’t find yourself eating the same foods over and over again… it’s easy to get bored of certain foods when you have no variety. Start with one category at a time if that feels best for you!
Below are the my top 10 pantry staples that I always make sure I have stocked in my kitchen!
Nuts and seeds- Nuts and seeds are a great source of plant-based protein, fiber, and also healthy fats! These are great additions to meals and also make a great satisfying snack that will give you lots of energy! Opt for whole food sources over pre-made trail mixes that tend to be loaded with sugar.
Examples: walnuts, brazil nuts, chia seeds, hemp seeds, pumpkin seeds
Whole grains- Whole grains are an important part of a healthy diet and an excellent source of nutrition containing essential enzymes, fiber, vitamins, and minerals. Whole grains rich in fiber are absorbed and digested slowly and provide sustained and high-quality energy! Serve as a side, as a base to a protein bowl, make a breakfast porridge, or toss in salads.
Examples: black rice, quinoa, oats, farro (contains gluten)
Healthy oils- Whether it's for cooking, baking, drizzling or dressing salads, having healthy oils on hand is key for getting in healthy fats and cooking nutritious meals. Many seed and vegetable oils are highly processed and quite dangerous for our health, so stick to the examples below!
Examples: EVOO, avocado oil, ghee, and coconut oil.
Dried Spices & herbs- Using spices and herbs are a great way to add both flavor and health benefits to meals! I recommend starting out with your favorite flavors, spices from your favorite cuisines or dish, or the ones that benefit the areas of your health you are looking to support! They have so many healing properties!
Examples: turmeric, ginger, garlic, black pepper, cinnamon, basil, oregano
Canned/ jarred wild caught fish- Fish is loaded with healthy fats and protein, and there are some really great affordable canned fish options that you can keep in your pantry to add to salads, sandwiches, and more! Wild will always be the healthiest option!
Examples: salmon, tuna, sardines, mackerel
Beans- Beans are an excellent plant-based protein source, rich in fiber, essential vitamins and minerals. You can buy them dry and in bulk which tends to be more cost efficient, natural and fresh. Canned are still a good convenient option, just be sure to make sure there isn't any unnecessary ingredients and always drain and rinse!
Examples: mung beans, lentils, black beans, chickpeas
Broths- Broths are a great way to add flavor to your cooking and are required for many recipes. You can use them to cook grains, as a base for soups and stews, or even sip on them! Bone broth especially is known for it’s healing properties and is a great source of real collagen protein, which is beneficial for the gut lining.
Examples: veggie broth, chicken broth, chicken bone broth, beef bone broth
Condiments & sauces- There are some great basics to have around that you can cook with, add to salads or make homemade dressings, and sauces with. Most of these should only contain one ingredient, so avoid any products that have long ingredient lists with additives and are highly processed.
Examples: Vinegars, tahini, canned tomatoes, tamari
Clean Protein powder- A great way to get more protein into your diet is a high quality protein powder made with clean minimal ingredients. You can add it to smoothie, oats, shakes, baking recipes, and more! Avoid products with artificial ingredients, flavorings, and gums.
Examples: plant-based, beef protein isolate, whey (contains dairy)
Check out my amazon shop for my fave protein powders.Cacao & dark chocolate - Clearly the most fun category! I wanted to include this because I love to show that healthy eating can and should be delicious and exciting. Cacao is a powerhouse superfood and you can keep it in your pantry in all forms! Use it for daily meals on oats, yogurts, and smoothies, or make your fave chocolatey desserts. Dessert is certainly a part of a healthy diet in my world!
Examples: cacao powder, cacao nibs, dark chocolate (70% plus)
Now you have some inspiration for where you can get started!
Need more help in this department? I offer everything from virtual consultations to in person concierge services to set you and your kitchen up for success and simplify healthy eating once and for all! My signature method includes an in depth dietary intake form, an audit of your pantry and kitchen, and then we get you stocked up and organized (all customized for your needs and goals). Book a complimentary connect call to learn more about my new pantry and kitchen services or visit my services page for more info.
In person options available in NYC area. Virtual options nationwide.
