Preparation is key to eating well and maintaining a healthy lifestyle.
When it comes to healthy eating, having a stocked pantry is essential to keeping you on track. It will keep you motivated to eat healthily, save you many last-minute grocery runs, and will ensure that you always have the staples for a healthy meal readily available.
Here are some of the best healthy items to keep stocked in your pantry at all times.
Whole Grains
Whole grains such as quinoa, oats, and barley are healthy staples that you should always have in your pantry. Whole grains are complex carbohydrates, which are one of the three main macronutrients. You can add whole grains to almost any meal, from rice bowls to barley salads. Plus, they also make perfect side dishes. Whole grain pasta contains more nutrients than refined white pasta and tastes just as great, making it the perfect healthy alternative. Whole grains provide you with lots of energy and help stabilize blood sugar levels.
Dried & Canned Beans and Legumes
Whether you prefer them dried or canned, beans and legumes are fiber-rich sources of protein that can last a very long time in your pantry. Beans, such as chickpeas, lentils, black beans, and kidney beans can be used in many dishes for some plant-based protein. For example, you can make black bean tacos, curry with chickpeas, lentil soup, or throw them into your favorite salads. Beans are just as versatile as poultry and meats, but they are cheaper, have more fiber, and can stay in your pantry forever.
Nuts and Seeds
Nuts and seeds are full of healthy fats that will keep you satisfied for a long time. You can add nuts and seeds, such as hemp seeds or chia seeds, to your salads, smoothie bowls, or yogurt for some extra texture and fat. My suggestion, keep some nut butter in your pantry, as well. You can spread them on toast, pair them with apples for a healthy snack, or make a delicious sauce for your main dish.
Vegetable Oils
Vegetable oils, such as olive oil and avocado oil, are also excellent sources of healthy fats. You can use these oils for baking, roasting, or dressing your salads. If you cook, you most likely use some cooking oil regularly. Vegetable oils contain omega-3 fatty acids that keep us healthy and full.
Canned Tomatoes
Canned tomatoes come in all forms— diced, crushed, paste, sauce— you name it. No matter how you like your tomatoes, they are always a pantry staple. You can make pasta sauces, tomato stews, chili, soups, and so much more. It's always good to have some tomatoes on hand.
Sauces and Condiments
Most sauces and condiments have a very long shelf-life. However, many store-bought sauces are full of preservatives, added sugars, and artificial additives. The simpler the ingredient list, the better. Tahini, coconut aminos, salsa, mustard, and healthy homemade mayo all add flavor to your meals while still being healthy for you.
Now let’s stop there for a second… This list is a great start for your pantry must-haves, but herbs and spices take it to the next level. Here are some herbs and spices that you should consider using and which foods to pair them with.
Herbs and Spices
Herbs and spices are what bring life and variety to your meals. With the correct seasoning, any food can taste delicious. You can bring different cuisines and flavors into your kitchen by simply having the right spices in your cupboard.
Cumin
Cumin is a staple spice in Mexican and Middle Eastern cuisine. It is one of the main spices in taco seasoning, curry, and falafels. Cumin has a beautiful earthy flavor that works well with meat and fish, but you can also pair it with black beans or chickpeas.
Smoked Paprika
Trust me— there’s a big difference between smoked and regular paprika. The smoky flavor gives this spice a rich aroma that pairs well with just about any meat or vegetable. Use it on your potatoes, roasted veggies, beans, poultry/tofu— you name it. You can also add some smoked paprika to your omelets for extra flavor.
Cinnamon
Cinnamon is the perfect spice to add flavor to your sweet dishes and desserts. It instantly sweetens the meal without adding any sugar. The spice itself is sweet, spicy, and warm. Try adding cinnamon to your baking, morning oats, or parfaits. Cinnamon also pairs perfectly with apples.
Chili Flakes
If you like a bit of heat, chili is the perfect spice to add to your pantry. This spice pairs well with just about anything. Cuisines all over the world use chili, from Italian to South American. Add this spice to your pizzas, pasta, tacos, soups, or eggs -- the options are endless. Keep in mind that chili powder is usually mixed with other spices, such as cumin, and it may not taste the same as chili flakes.
Parsley
Parsley is a powerful herb. Fresh parsley is high in micronutrients, such as vitamin A, E, K, and C. Parsley is diverse and primarily used in Middle Eastern and European cuisine. You can garnish almost any meat, poultry, or fish with parsley. This herb goes well with any dish that has lemon or citrus. You can make tabbouleh salad or season your roasted veggies with it.
Basil
Fresh basil will add tremendous flavor to your Italian and Mediterranean dishes. You can use dried basil as well, but fresh herbs always have more flavor. This herb pairs well with pasta dishes (especially with tomato sauce), most vegetables, and even watermelon! You can also make pesto with fresh basil and add it to your sandwiches or wraps.
Rosemary
Rosemary is a staple herb, whether it’s fresh or dried. It has a woody, minty taste that instantly adds a Mediterranean feel to your dishes. Rosemary pairs flawlessly with roasted potatoes, lamb, chicken, and fish. It also pairs well with other herbs, such as thyme and parsley. Just remember, don’t use too much as the flavor is quite strong.
Thyme
Thyme is used in a variety of cuisines and dishes. It has a floral, earthy taste similar to rosemary, but it also has citrus notes (especially if you use lemon thyme). You can add thyme to almost any savory dish, but it pairs best with vegetables, potatoes, chicken, beef, and lamb.
There are so many great items and herbs to keep in your pantry, but this list will get you started. Use the comment section below to let me know what your favorite pantry staples are and what you like to make.
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