One way to set yourself up for success in the kitchen is to have a well-stocked pantry! Having healthy and nutritious items on hand can drastically reduce the stress around figuring out what to make. As well as reduce the amount of time and money spent on food. It can be overwhelming to figure out where to start, what to buy, and how to use it. Follow along below; this list will give you an excellent starting place and hopefully inspire some more delicious healthy cooking.
First, let us start with clearing out your current pantry. Please take a moment to inventory what you currently have and clear out all expired or food you do not use. Then begin to get rid of or donate all processed foods with long ingredient labels or ingredients you have no clue what they are. When looking at an ingredient list, you should be able to recognize every ingredient on the label. If there are ingredients with long or confusing names, it is probably a product to stray away from. Once you clear out the old and processed, it is time to replenish with healthier options!
Below is a guide to healthy pantry essentials. If this feels overwhelming, there is no need to buy every single item on the list below. Pick a few you like, get accommodated with those first, and see how it feels. Then gradually begin to add in more items from below!
Dry Goods
Rice
Opt for organic whole grain brown, red, black, basmati or wild rice.
Quinoa
Rolled Oats
If you are have Celiac disease or an intolerance to gluten, ensure the oats are labeled gluten free! Oats are a bit of a grey area on whether they are truly gluten free or not, so finding a label that specifically states gluten free is essential! Steel cut oats are also a good gluten free option.
Pasta
Aim for brown rice, lentil or chickpea pasta.
Lentils
Cereal and Granola
Cereal and granolas are known for having a high sugar content, so opt for the brands with lower sugar.
Baking and Sweetners
Almond Flour
Coconut Flour
Arrowroot Powder
If you want the perfect crispiness to your fries and other baked dishes, sprinkle your food with arrowroot power prior to cooking!
GF All-Purpose Flour
Honey
Maple Syrup
Baking Soda/Powder
Pure Vanilla Extract
Cacao Powder
Dehydrated Fruit
This typically has a less added sugar compared to dried fruits, yet all the same sweetness!
Nuts/Seeds/Nut Butters
Almonds
Cashews
Pine Nuts
Sesame Seeds
Pumpkin seeds
Chia seeds
Hemp Hearts
Nut Butters
Opt for no added sugars and oils. Check the ingredient list and aim for the option with the least ingredients!
Tahini
Canned Goods
Legumes:
Opt for Black, pinto, kidney, chickpeas,
Diced Tomatoes
Tomato Paste
Canned Pumpkin
Canned Fish
Tuna, salmon or sardines are great options. Aim for canned fish that a is wild-caught and packed in water.
Oils/Vinegars
Extra Virgin Olive Oil
Olive oil has the highest nutritional impact when consumed away from high heat. Making olive oil a great option for salad dressings and topping dishes.
Avocado Oil & Coconut Oil
Can be used at higher temperatures, so optimal for sautéing, frying, and cooking with oven.
Toasted Sesame Oil
Coconut Aminos
Apple Cider Vinegar
Balsamic Vinegar
Tamari aka GF Soy Sauce
Spices and Herbs
Salt and Pepper
Look for pink Himalayan or sea salt variations.
Garlic
Fresh is better, but powder will work when in a pinch!
Cinnamon
Red Pepper Flakes
Turmeric
Cumin
Oregano
Paprika
Chili Powder
Nutritional Yeast
Condiments and Sauces
Low Sodium Vegetable or Chicken Stock
Dijon Mustard
Marinara Sauce
Check the ingredient list and opt for no added sugars.
Ketchup
No added sugar OR naturally sweetened
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