Pantry Staples

When working to follow a healthy eating style, the most important element is making sure you have the right foods on hand. I recommended tossing or donating the foods that don’t fit your eating style so there aren’t temptations and decision making is easier at meal time.

I follow a dairy-free, gluten-free, high protein whole food diet and these are my go-to pantry staples. Of course you’ll want to include your favorite organic animal proteins and low glycemic fruits and veggies to these pantry staples.

You’ll find many of these in my favorite recipes over on the recipe blog. Whether you’re following a recipe, winging it or just prefer some freedom in cooking, keeping these staples on hand will make your life so much easier.

MY FAVORITE PANTRY STAPLES TO KEEP ON HAND

Note: Choose organic foods whenever possible, but don’t stress out about it – real food (organic or not), is almost certainly going to be healthier than processed foods or fast food.

GRAINS, PASTA & BEANS

Rice, quinoa and other grains are staples in our home and are included in most meals. Even if you follow a low carb diet, you can still enjoy these foods in moderation. Our favorites are brown rice, quinoa and pasta. Yes, pasta!

Brown rice is higher in fiber than white rice and provides slow-digesting carbohydrates that give you prolonged energy throughout the day. Quinoa is an excellent gluten-free option that also contains more protein than most other grains – making it an ideal source of plant-based protein.

Dried and canned beans and lentils provide a great source of plant-based protein, fiber, B vitamins, magnesium and folate. They are also an economical way to add diverse flavors, textures and nutrition to dishes. Keep in mind if you follow a low fodmap diet or struggle with digestion issues, you may want to limit these and add in slowly over time.

• brown rice

• quinoa

• gluten free oats (make sure they are non GMO and glysophate free)

• pasta (made from brown rice, lentil, chickpea, or quinoa- avoid wheat based pastas)

• dried beans and lentils

• canned beans (black beans, white beans, and chickpea/garbanzo beans are my faves)

NUTS & SEEDS

Nuts and seeds are a great source of healthy fats and fiber to help keep you full. Nuts like almonds, walnuts, or cashews make great snacks and can even be used in a lot of dairy free recipes (like my favorite cashew ricotta recipe coming soon). Stock different seeds as well like flaxseeds, pumpkin seeds, and chia seeds that are a great source of fiber, protein, omega-3 fatty acids and other nutrients. I like to add these to cooking and protein shakes.

• nuts (almonds, walnuts, and cashews are always on hand at my house)

• sunflower seeds

• pumpkin seeds

• flaxseed meal

• hemp hearts

• chia seeds

• dried coconut

OILS & VINEGARS

Healthy oils are an important pantry staple to use for cooking, preparing foods and homemade dressings and sauces. They’re also a great source of fat. Stock up on heart-healthy oils like olive oil, avocado oil and coconut oil, and avoid seed oils like canola or soybean oil. Vinegars are helpful for making homemade salad dressing and adding acid to balance flavors.

• olive oil

• avocado oil

• coconut oil

• ghee

• red & white wine, rice, and balsamic vinegar

OTHER PACKAGED FOODS

Not all packaged foods are bad and are a key element in a healthy pantry, and many healthy meals. I buy most of these from Costco.

• canned tomatoes + tomato paste

• organic pasta sauce (I like Rao’s or make your own)

• stock or broth (chicken, vegetable etc…)

• nut/seed butters (almond, tahini, sunbutter, etc.)

• shelf-stable non-dairy milk (careful with additives)

• canned coconut milk

• olives

• canned tuna and salmon

CONDIMENTS

Condiments add extra flavor to meals, but most store-bought versions are filled with unhealthy additives and unwanted sugar. Look for condiments with short ingredient lists and minimal preservatives- Primal Kitchen is a great brand and you can also find all my favorite homemade pantry staples and condiments here.

I personally limit soy so I recommend coconut aminos but if using a soy sauce for example, be sure to use an organic, non GMO brand.

• coconut aminos

• mustard (stone-ground, Dijon)

• organic, sugar-free ketchup

• salsa (organic, sugar-free)

• soy sauce (organic, non GMO)

• hot sauces with minimal ingredients and no added sweeteners

BAKING SUPPLIES

I am not a big baker but it’s important to have healthy options on hand when you want to whip up home made versions of your favorite baked goods like cookies, muffins, and breads. I do enjoy making breakfast muffins and even use some of these ingredients in sauces, like arrowroot (and honey which you’ll find in the next section)

Keep a variety of both gluten-free and grain-free flours is helpful, as well as other additions like cocoa powder and real vanilla.

• Bob’s Red Mill gluten free flour

• grain-free flour (almond, coconut. oat etc.…)

• baking soda/baking powder

• cocoa or cacao powder

• real vanilla

• dark chocolate chips

• arrowroot powder (great for thickening sauces)

SWEETENERS

When it comes to sweeteners, keep it “real”. Artificial and processed sweeteners are one of the number one causes of obesity, depression, and anxiety so it’s important to limit all sweeteners and ensure that when using them, they are real and quality.

• raw organic honey (best option)

• organic maple syrup

• coconut and/or monk fruit sugar

SPICES

I am all about the spices and are the easiest and healthiest way to add flavor to your dishes. Many of them also carry amazing health and antioxidant elements like turmeric, cinnamon, and oregano.

• sea and/or pink Himalayan salt

• pepper

• onion, garlic, and ginger powder

• Italian seasoning

• dried oregano, thyme, basil, and rosemary

• cumin

• paprika

• turmeric

• bay leaves

• cinnamon