Learning how to stock your pantry for healthy eating is a great way to start eating more whole foods and less processed foods. Once your pantry is well stocked, you’ll have everything you need to easily cook healthy meals that are good for you and your family.
Over the years, I have learned that it is easier to keep a well stocked pantry for healthy eating and make all my meals directly from what I have, rather than creating a different grocery list each week.
Now I mainly purchase fresh produce and restock my pantry to make sure that I am ready to create a number of meals, snacks, and desserts that are made with whole foods and are good for me and my family.
By slowly filling your pantry with whole foods rather than processed, you can have a well stocked pantry perfect for healthy eating in no time too.
Here is a list of items that I try to always stock in my pantry for healthy eating.
Legumes
Chickpeas: I love using chickpeas because they are so versatile. They are the perfect item to stock in your pantry for healthy eating. They are great on salads, in soups, and in vegan curry dishes. I also love using chickpeas to make homemade hummus and you can season and roast them for a delicious snack .
Split Peas: Split peas are a nice hearty addition to soups.
Lentils: Lentils can be used in soups, on salads, and as a replacement for ground beef.
Assorted Dried Beans: I always have black, pinto, white, and kidney beans on hand. Beans can be used in soups, salads, dips, or as a main course. Try soaking and cooking a large batch of beans. Use a portion for your meal and freeze the rest in 16 oz. servings to use in place of canned beans.
Whole Grains
Oats: I always have rolled oats in my pantry. We often eat oatmeal for breakfast, but I also use it to make oat flour that I quickly grind in a coffee grinder. I also use them to make homemade oat milk at a fraction of the cost compared to store bought.
Whole Wheat Pasta: My go to is usually Einkorn whole wheat pasta.
Quinoa: Quinoa is my go to grain. I often use quinoa as a rice substitute, in soups instead of pasta, and just as a side. I also love adding quinoa to my salads. It is also great cold as a cereal. I top it with some chopped bananas and walnuts, cinnamon, and some oat or almond milk.
Brown Rice: I usually serve brown rice with stir fries, or curry dishes. However, it can also be added to soups or eaten as a side dish.
Nuts And Seeds
Raw Nuts: We usually have almonds, walnuts, pecans, and cashews on hand. We use these for baking, snacking, eating on salads, and making nut butters or nut milks. Cashews are also great for making dairy substitutes like a vegan cheese sauce and yogurt. You want to make sure that you are not purchasing your nuts salted.
Pepitas: Pepitas can be used in oatmeal, used in homemade granola or granola bars, added to salads, used in baking, or just as a simple snack.
Chia Seeds: Chia seeds have so many benefits, and can be sprinkled on just about anything you eat. You can also use it as a thickener or even an egg replacement. I put them in smoothies, in oatmeal, and on toast. We also use them to thicken overnight oats as well as chocolate avocado pudding.
Flax Seeds: Like chia seeds, flax seeds have a ton of nutrients and they are so good for you. I sprinkle ground flax seeds on just about anything I can. You only want about a teaspoon at a time because it does have a distinct flavor. You may want to try grinding your own whole flax seeds in a coffee grinder. It is usually more cost effective than purchasing ground flax seeds.
Oils And Vinegars
Oils: I mainly use olive, avocado, and coconut oil for cooking, flavoring, and making homemade vinaigrettes. I also use some sesame oil in asian dishes.
Vinegars: Apple cider vinegar, balsamic, and white vinegar are my favorites for making vinaigrettes. I also love using rice wine vinegar to make homemade sauces for asian dishes.
Canned And Jarred Items
Coconut Milk: Coconut milk is great to have on hand to use in soups or curry dishes.
Tomatoes: Tomato paste, tomato sauce, diced tomatoes, and fire roasted tomatoes can be used to make a number of dishes like soups, stews, chilis, sauces, and more. I always have these on hand because they can be used in so many ways. I also keep some jars of ready made pasta sauce in our pantry to use for quick meals. When purchasing pasta sauce, always check the label on the back. This is one of those items that can be hiding a ton of sugar.
Nut Butters: I tend to use almond butter most of the time. We use it in recipes, on oatmeal, on toast, with fruit, and even in pudding. Almond butter can be used just like you would use peanut butter. We also keep peanut butter on hand as well mainly because that is what my son prefers.
When purchasing any nut butter, take a look at the ingredients. You only want to purchase the ones that just contain the nut or the nut and salt.
Tahini: Tahini is great for making homemade hummus, dressings, and sauces.
Condiments
Hot Sauce: My husband eats this on pretty much everything, so we aways have it around.
Siracha: I love siracha to add a little kick to curry and asian dishes.
Tamari and Coconut Aminos: I use these in place of soy sauce.
Dijon Mustard: This has a dual purpose. We use it as you would any mustard, but it is also essential for making homemade vinaigrettes.
Ketchup: This is a must for anyone that has kids. Right? Just make sure you are looking at the label. Ketchup is well known for harboring sugar.
Herbs And Spices
Commonly Used Spices: salt, pepper, chili powder, cumin, oregano, paprika, curry, turmeric, basil, parsley, thyme, rosemary, cinnamon, and nutmeg.
More Spices: garlic powder, onion powder, sage, dill, cayenne, bay leaves, cardamom, coriander, ginger.
Sweeteners
I try to go fairly light on the sugar around here. When I do, I prefer using natural sweeteners the majority of the time. My favorites are pure maple syrup, Medjool dates, honey, and coconut sugar.
Baking
Flour: I use a variety of flours when baking. When using whole wheat or white flour, I try to only use organic Einkorn flour. I try to stay away from the modern wheats that can be found in the grocery store today. Einkorn flour hasn’t been hybridized and it is much more easily digested. I also favor using almond flour and oat flour as well.
Baking Soda and Baking Powder: These are two ingredients you always want to have on hand if you plan on doing any baking.
Cacao Powder: I use cacao in baked goods, smoothies, hot chocolate, and pudding,
Chocolate Chips: I always have chocolate chips on hand. I use them as melting chocolate, in cookies, muffins, or sometimes I sneak a few with some almonds for a sweet treat.
Pure Vanilla Extract: Although it is a bit more pricey, it is worth spending a little extra for pure vanilla extract. Skip the imitation stuff.
Unsweetened Apple Sauce: I often use unsweetened applesauce in baked goods as a substitute for some of the oil in a recipe.
Fridge
Sourdough Starter: I try to make sourdough as often as I can when using whole wheat or white flour. I do this mainly for its digestive benefits. Read about the benefits of sourdough bread HERE.
Eggs, Cheese, Butter, Ghee: These are more basics that are great to have on hand. I recommend trying to go organic or grass fed if possible when purchasing dairy or eggs.
Fresh produce: Although we eat a lot of fruits and veggies in our meals, I love having a ton available for snacking too.
Fresh Ginger: I am a little obsessed with ginger. I always have it to use in curry and asian dishes. I also love putting a few pieces of it in hot water and drinking it all day long.
Lemons and Limes: I use fresh lemons and limes all the time in the kitchen for making homemade vinaigrettes and mexican dishes.
Onions, Carrots, Celery, Garlic: Although I may run out of a certain type of vegetable in my freezer for a bit, I always make sure I have these basics. They are needed as the base of so many meals, and they are a necessity for making most soups and broths.
Greens: I always make sure we always have salad or greens. We eat lots of salads in the warmer months and use lots of greens like kale and chard in soups in the colder months. We also use greens in our smoothies all year long.
Freezer
Frozen Fruits and Veggies: I know a lot of people that pack their freezers with meat. Since I am a crazy veggie lover, my freezer has more fruit and vegetables than anything else. I always have a ton of frozen vegetables and fruit in my freezer in the winter and we eat a ton of fresh produce from our garden throughout the year. I always try to have a ton of fruit and vegetables available so that we are constantly packing our meals with them.
Meat: We always have ground beef along with other various beef cuts because we purchase beef in bulk from a local farmer. We also usually have whole chickens on hand. I mainly purchase whole chickens instead of chicken breast. I do this for two reasons. We purchase our chicken from a local farmer and its cheaper per lb to purchase the whole chicken and I can use the bones to make bone broth.
What are some of your favorite pantry staples for healthy eating?
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