(Updated June, 2022; originally published March 10th 2016)
Do the foods in your pantry support your desire to eat healthy meals, or do they lead you astray with packages of processed foods containing unknown ingredients?
Do you find it a challenge to put together a quick healthy meal?
Or, maybe you just don’t have time during your busy week to be cooking meals?
The best way to stay on track is to keep it simple! You don't need complicated recipes with a lot of ingredients or elaborate directions. Simple meals made with whole food ingredients are healthy and easy to whip together IF you have them within reach...
So what are the basic ingredients you should have in your pantry?
Below is just a short list of my essential pantry basics that ensures that healthy options are just a few steps away! Having these foods handy means I’m not tempted to reach for a quick fix with sugary, processed food when hunger strikes.
You may have heard me talk about the importance of eating a diet that is full of whole, unprocessed foods. Studies show that diets high in sugar, preservatives, coloring agents, and other chemical additives can lead to not only weight gain, but eventually to chronic inflammation. Inflammation we now know is the root cause of many of the chronic illnesses such as diabetes and heart disease that we are seeing in society today.
One of the most important things you can do for your health and weight management is to start cooking your own food! This way, you control the ingredients and what goes into your body. Manufacturers don't have our health in mind. Even so-called “health foods” contain ingredients you probably wouldn’t think of adding if you were making them yourself. And, if you did, chances are you would never add as much as is found in prepared foods.
Take for example the amount of sugar found in a venti fat-free coffee latte from Starbucks. It contains 21 g of added sugar: that’s more than 5 teaspoons! The same size Caramel Frappuccino Light contains a whopping 53 grams, or almost 12.5 teaspoons of sugar. 1 To keep this in perspective, the American Heart Association recommends no more than 9 tsps of added sugars/day for men, and 6 tsps for women.
That means, one large Starbuck’s Caramel Frappuccino contains the equivalent of 2 days of the recommended amount of sugar for a man and almost 3 days for a woman.
Can you imagine spooning that much sugar into your morning coffee? It’s no wonder we as a nation are having a hard time controlling our weight and health! Best to make your coffee at home where you can control the portions.
But what if you just don't have the time to cook?
There are many little things you can do to carve time out of a busy schedule, to take care of yourself. Your health and well-being deserve just as much attention as your exercise routine or work schedule. This may require a bit of planning on your part, like researching quick and easy recipes over the weekend when you do have time and finding ways to have foods prepped and ready to go when dinner time comes around. (I have several programs designed to do just that!)
But the biggest time-saver I have found is to have a pantry and refrigerator that is well stocked with basic foods so you always have healthy ingredients when you need them.
Here is a list of some of my must-have foods.
I always make sure I have these supplies on hand for any last-minute meal or snack I might need to cobble together.
Oils
I have a supply of Organic Extra Virgin Olive Oil (EVOO), Avocado Oil, and Coconut Oil (EVCO) by the stove. Because EVOO can go rancid I only have a small amount out at a time in a dark glass bottle, and store the larger open container in a cool dark place until I need more. Avocado oil has a higher smoking point than olive oil and I like its mild buttery flavor. I use it much like olive oil. Both are great to use in salad dressings and for roasting vegetables.
Coconut oil adds a wonderful flavor to dishes, especially cooked vegetables. It is also safe for sautéing. I use it in baked dishes where it adds a different flavor than butter.
Vinegar
Apple Cider Vinegar is a good one here. I use it to make salad dressings or to add a little tang to a dish. I also use Balsamic Vinegar. It has a little sweetness to it and is great for making a quick vinaigrette without the need for additional sweetener. In the summer, I like to drizzle it over vine-ripe tomatoes and even watermelon! A splash of it when roasting vegetables or braising greens gives the dish a bit of brightness and flavor.
Herbs and Spices
Sea salt and peppercorns are a must for any dish. Salt not only adds, well, saltiness but enhances the natural flavor of the other ingredients as well. Salt (or sodium) is a necessary part of a healthy diet and small amounts can be found in produce. Most of the sodium in the Standard American Diet comes from processed foods. One great way to avoid too much sodium, is to make your own foods!
So how much can you be adding? The American Heart Association recommends no more than 2,300 milligrams of sodium a day and ideally no more than 1,500 mg per day for most adults. One teaspoon of granulated salt contains the daily recommended amount of sodium, specifically 2325 milligrams. If you are eating processed foods, you can find the amount of sodium by reading the Nutrition Facts label. It will give you the amount of sodium in each serving as well as the percentage of daily intake.
I like to use sea salt and keep a few different kinds, such as Celtic Sea Salt and pink Himalayan. They each lend a slightly different flavor and contain different minerals that are good for our health. Keep in mind, that these contain little to no iodine though, so you may want to have iodized salt on hand to use every now and then!
Other basic spices I use frequently are basil, oregano, thyme, cumin, cinnamon, and turmeric. Cinnamon, cumin, and turmeric are especially good at fighting inflammation in our bodies. I add cinnamon and turmeric to my morning porridge, root vegetables, and Moroccan dishes. By the way, adding ground black pepper helps your body absorb turmeric, helping improve its inflammation-fighting power! You can make a wonderful anti-inflammatory warm drink with turmeric and almond or coconut milk (try this recipe for Golden Milk by Dr. Weil.)
Canned organic diced or pureed tomatoes and tomato paste
Yes, it is true, there is no substitute for the real thing, but there are times when we need a little help. During the winter, the tomatoes available to us are usually hothouse-grown varieties that may or may not have been shipped over long distances to get to our stores. Canned tomatoes, on the other hand, are picked in season when their nutrients and flavors are at their peak, making them an excellent source of nutrition. Since tomatoes are naturally acidic, there is some concern that they react with the metal of the can. Once opened, always store any unused tomatoes in a glass jar or container to prevent oxidation and metallic flavors from transferring into the tomatoes. Another option is to use tomatoes sold in aseptic boxes, such as the Pomí tomato brand that can be found in most local grocery stores. The only ingredient listed is tomato.
Either way, it is great to have a supply of tomatoes on hand to make your own meal instead of resorting to a premade pizza that has many more questionable ingredients in it. I am pretty sure they are not using fresh tomatoes in their recipes either.
Tomato paste comes in handy if you want to thicken up your chili or add substance to a soup. If I don’t use an entire can for a meal, I will put the remainder in an ice cube tray and freeze it. These little cubes (about one tablespoon each) are great for adding to soups and stews later on.
Here is a Classic Tomato Sauce recipe from Epicurious using the Pomí brand tomatoes and tomato paste.
Chicken or Vegetable Stock
I always have a couple of aseptic containers of stock in the pantry to add flavor to quinoa when it is cooking or as a soup base. You can make the most flavorful soups just by adding a variety of fresh veggies, and maybe some beans, to store-bought stock. It is also a great way to clean out the refrigerator! I buy Organic Kirkland brand from Costco. I love the way they display the ingredients. It doesn't get much simpler than that.
If using premade broth or stock, be careful about sodium amounts as they are typically high in salt. Choose a low-salt version instead and add any additional seasoning with herbs and spices instead! A much healthier way to add flavor!
Canned organic coconut milk or cream
This is one of my new standards. I prefer canned coconut milk because it doesn’t contain the added emulsifiers and stabilizers found in milk brands sold in aseptic containers. Look for varieties that contain only water and organic coconut such as Trader Joe’s Organic Coconut Milk and Coconut Cream. It is also very reasonably priced and I always stock up when I am there!
I use coconut milk in place of milk or condensed milk in recipes. It is great for making a creamy vegetable soup or curry. I use it in smoothies and on top of my morning porridge. The cream can be refrigerated and beaten to make a delicious whipped cream topping for desserts. Check out how easy it is to make on this Youtube video!
Beans
You will always find both dried and canned beans in my pantry! Beans are a wonderful source of vitamins and minerals. The fiber and phytonutrients they contain make them a wonderful anti-inflammatory food. And since they contain protein and complex carbs, they fill us up and keep us satisfied! Canned beans are always great to add to soup or chili to add some protein, flavor, and texture. They make a great base for any quick hearty meal like this Lentil Stew with Carrots and Sweet Potatoes.
I particularly like lentils, black beans, and always have garbanzo beans on hand to make a quick hummus for a snack or party dish.
Dried beans will keep forever in your pantry and are great to have. If you are short on time, you can speed cook them in your instant pot or pressure cooker. Soaking your beans overnight will also reduce their cooking time. This also reduces some of the anti-nutrient compounds found on their outer surface, and helps make them easier to digest. (Adding a piece of kombu seaweed to the cooking water also makes them easier on the digestive system!)
Canned fish
Canned fish is a wonderful source of protein and healthy Omega3 fatty acids. Some of the best sources of this important oil are salmon, mackerel, and sardines. I know, I wasn’t sure I was ready to start eating mackerel or sardines either. Turns out I really like mackerel. To me it tastes a lot like smoked fish. Mix a can of any type of fish (salmon is good) with a bit of olive oil, balsamic vinegar and seasonings and you have a wonderful topping for your afternoon salad; or to you can make it into a quick salmon patty as an anchor for a heartier meal.
Nuts and seeds
These are an excellent source of minerals, fiber, essential fatty acids, and protein. I like almonds, pepitas (pumpkin seeds,) sunflower seeds, brazil nuts, walnuts, pistachios, sesame seeds, and pecans. Macadamia nuts are always my splurge, but they contain very healthy fats and are very good for you. Most nuts and seeds should be stored in airtight containers in a cool dark place so they stay fresh. I like to store mine in the refrigerator, or the freezer if I don't plan on using them soon.
Nuts and seeds make an excellent quick portable snack, especially if you add some raisins and unsweetened shredded coconut to make a quick trail mix. Always buy raw and organic if you can. Store-bought roasted nuts may contain undesirable processed oils and should be avoided if possible. You can easily dry roast your own nuts at home by soaking them overnight in salt water and then roasting them in a 300°F oven until dry.
Nut butter
Almond butter is a good staple to have for snacks and recipes. I love to put it on apples and carrots for a snack, mix it into smoothies, and add it to sauces when I am cooking. Buy a natural one with no added sugars. Some other options include sunflower and cashew butters. Because natural butters have no added emulsifiers, they will naturally have oils that separate to the top of the jars. Just mix the oil back in and store the butter in the refrigerator to prevent it from separating out again. I also keep a jar of tahini (sesame paste) on hand for making hummus (along with the garbanzos in my pantry.) It is also my favorite on a green apple as a snack.
Root vegetables
You should always have a variety of root vegetables on hand. They stay fresh a long time and can be stored on the counter, freeing up refrigerator space. Of course, they also keep well in the refrigerator, and I will put them in there after they have been sitting out for a while. They keep longer that way. Depending on the season, I might have carrots, beets, rutabaga, or turnips, to name a few.
I always have a supply of garlic bulbs and onions. These are the first two ingredients in most of my vegetable and stir-fry recipes.
I have one or two sweet potatoes on hand to add to a roasted veggie casserole, or to make into some healthy side dishes such as mashed sweet potatoes or fries. A baked sweet potato with toppings can be a meal by itself or a hearty snack. Sliced thinly, they make great sweet potato chips.
Stone ground or Dijon mustard
I don’t use many condiments or bottled sauces for cooking because they usually contain added sugars and emulsifiers, but there are a few I have on hand. Mustard is one of the few condiments that doesn’t usually contain sugar. I always check the ingredient list though because you’d be surprised what can be added. I use a teaspoonful of mustard in my salad dressings for an immediate burst of flavor. It also helps keep the ingredients combined. This avoids using store-bought dressings which are usually high in added sugar and/or sodium. Here are two of my favorite recipes for Lemon Vinaigrette and Creamy Balsamic Vinaigrette made with Tahini and a bit of real maple syrup.
I avoid Honey Mustards because they are usually sweetened with high fructose corn syrup or cane sugar (some don’t even contain honey at all!) If you would like, you can always add a bit of your own raw honey or real maple syrup to add a little sweetness- better for you and you'll probably add less than the store-bought version too!
Organic Tamari or Coco Aminos
These are similar to soy sauce, but don’t contain wheat. They are a great basis for marinades for fish or meat, can be added to stir-fries, anywhere you would use soy sauce. I also occasionally use Coco Aminos. It is a bit sweeter than tamari or soy sauce, but doesn't contain either soy or wheat.
Canned Pumpkin or Squash
Canned pumpkin is low in sodium, high in fiber, and is a good source of vitamins (A, E, K, and C) and trace minerals that our bodies need to function properly. I keep a can or two of it in my pantry to add to soups, my morning porridge, and can be used to thicken a chili or stew. And of course, is a great base for pumpkin desserts! Make sure you are buying pure pumpkin puree and not pumpkin pie filling that has added sweeteners and flavorings. Again, organic is best.
Butternut squash is a staple in my roasted root vegetable dishes. It makes a great soup as well. I even save the seeds and roast them just like pumpkin seeds to snack on while I am waiting for the meal to cook.
If I find a good deal on kabocha, kuri, or sweet dumpling squash, I will buy those too. These are so sweet, they taste wonderful roasted with a bit of cinnamon. The roasted flesh can be pureed to make a mashed potato-like side dish or used in a wonderful dip.
Quinoa
I add cooked quinoa to salads, as an ingredient in a bowl, occasionally use it as a side dish, or serve it as a base for a stir fry. If I have leftovers, I will reheat it with milk and an egg, and a pinch of salt and cinnamon to make a wonderful morning porridge.
Quinoa also contains some anti-nutrients called saponins, that need to be washed off before cooking, otherwise, your dish will have a soapy taste. Some brands now come pre-rinsed, but I always give mine a quick bath before cooking!
Almond flour/coconut flour
I use almond and coconut flour in all my baking as substitutes for wheat flour. They don’t have the same rising quality as wheat flour because they lack gluten which allows baked products to expand and trap air as they bake. Because of this, you will need to add baking soda to help leaven your breads and cookies. If you are looking for a little sweetness, it is good to use coconut flour. Note: coconut flour absorbs a lot of liquid so you may need to add additional liquid to your recipes if substituting.
You can also use almond or coconut flour to “bread” chicken, fish, and veggies! Occasionally, I’ll even make a quick snack using the microwave, like this Bread Pudding with Seasonal Fruit or this Chocolate Mug Cake.
Flaxseed
I have both flaxseed meal and whole flaxseed in my refrigerator. I store them there because the Omega3 fatty acids they contain are very fragile and the seeds can go rancid if they sit too long. No problem here. I use them almost every day in my morning porridge; smoothies; baking; and to thicken sauces, soups, and stews. Ground flaxseed is also an excellent egg substitute (Mix 1 tablespoon flaxseed to 3 tbs. of warm water for each egg. Let sit for 10 minutes until thickened.) Try them to make these delicious Banana Flaxseed Crackers (only 5 ingredients!)
Natural sweeteners
I try to avoid adding sugar to my recipes. When I am baking or making something that requires a bit of sweetness, I will typically add dates. Medjool dates are the sweetest, but deglet noor dates are good too. I will chop them up and add them to a muffin or cookie batter, or if I need a smoother consistency, soak them in a bit of water and blend them to form a date paste. Yum!
If necessary, I will add raw honey (local if I can find it) or real Grade B Maple Syrup. In this case, Grade B is better than Grade A! I always have these on hand for when I am baking.
Frozen Foods
Frozen produce is picked at its peak and flash frozen to maintain an optimum amount of ingredients. In studies comparing store-bought fresh produce to frozen, frozen produce was shown to have the equivalent amount, if not more, nutrient value. https://pubmed.ncbi.nlm.nih.gov/25526594/
This can be especially true if the fresh produce is grown out of season, has been shipped long distances, or been sitting on the store shelves for a while.
I always have bags of frozen berries (strawberries, blueberries, raspberries) in the freezer. I buy many of these berries during the summer when they are in season, freeze them, and enjoy them all winter long in my morning porridge, muffins, and other baked goods. Mangoes are another option. Vegetables can also be bought frozen and are best used when cooking. Right now I have broccoli, green beans, and spinach; kale is also good to add to a soup on a cold winter day.
So, that is a short list of things that you will pretty much always find in my pantry! It is by no means an exhaustive list though, there is always room for more.
What’s in your pantry? Did I leave out something important? Send me a message and let me know!
Yours in Health,
Evey
