33 Healthy Pantry Essentials to Have on Hand
A well-stocked pantry full of healthy ingredients involves a whole lot more than some whole grains and healthy fats. I have an awesome list of healthy pantry essentials to help get you started on your #healthygirlera once and for all!
A year ago, I discovered that my cholesterol levels were alarmingly high—off the charts, actually. My doctor was quick to recommend statins like Lipitor, a type of steroid medication. But here's the catch: statins are taken for life, and if you’re a woman considering having children (or more children, like me), you can’t be on a steroid.
Faced with this dilemma and my desire for a second child, I decided to try lowering my cholesterol by going plant-based. And it worked wonders! Within the first two months, my cholesterol numbers dropped by more than half. Do I miss cheese and a good ol' charcuterie board? Absolutely. But transitioning from meat to plants was surprisingly easy for me since I already maintained a healthy and lean lifestyle.
I still include select fish in my diet, like wild salmon and cod, to ensure I get good fats, but I completely avoid shellfish. Giving up sushi and seafood-based dishes was tough, especially as a Japanese person, but I’ve adapted well. I’ve found that mushrooms and flavorful sauces can offer a satisfying meat-like quality.
Nearly a year into my plant-based journey, I feel incredible. While my cholesterol is still technically high, it’s no longer at emergency levels. I’m the healthiest I’ve ever been, with increased energy, clear skin, and the peace of mind that comes with knowing I can have a healthy second child soon. It’s important to note that my high cholesterol is genetic—you can live a lean lifestyle and still have high cholesterol. So, please make sure to get routine bloodwork done!
Key Healthy Pantry Must-Haves
Oats: A staple for healthy breakfasts, oats are a great source of plant-based protein and have a long shelf life.
Almond Flour: Ideal for gluten-free baking and adding nutritional value to recipes.
Chia Seeds: Packed with omega-3 fatty acids, chia seeds are perfect for puddings, smoothies, and as an egg substitute.
Nut Butters (Peanut Butter): Nut butters are rich in healthy fats and provide a natural sweetness to snacks and dishes.
Beans (Black Beans, Kidney Beans): Beans are essential for healthy meals, offering high protein and fiber content.
Vegetable Broth: A versatile base for soups and stews, adding depth and flavor.
Nutritional Yeast: A favorite among home cooks, it provides a cheesy flavor and is rich in B vitamins.
Legumes (Lentils): Great for soups and stews, lentils are nutrient-dense foods with a high protein content.
Quinoa: A whole grain cereal that is a complete protein, perfect for grain bowls.
Tahini: A key ingredient in hummus and dressings, adding a nutty taste and vitamin E.
Brown Rice: A whole grain with a long shelf life, great for side dishes and main courses.
Chickpeas: Essential for hummus and salads, chickpeas are a great source of plant-based protein.
Spices (Curry Powder, Black Pepper, Garlic Powder): Spices add extra flavor and variety to your dishes.
Cashews: A versatile ingredient for snacks, sauces, and creamy dishes.
Flax Seed: Adds fiber and omega-3 fatty acids to smoothies, baked goods, and cereals.
Hemp Seed: Provides healthy fats and protein, great for adding to salads, smoothies, and baked goods.
Other Healthy Ingredients to Have on Hand
Maple Syrup: A natural sweetener that can be used in baking, dressings, and breakfasts.
Fresh Produce (Sweet Potatoes, Leafy Greens, Fresh Fruits): Essential for maintaining a well-rounded diet with plenty of vitamins and minerals.
Coconut Oil: Ideal for baking and cooking, adding a rich flavor and healthy fats.
Coconut Milk: Great for making creamy sauces and adding richness to dishes.
Grain Bowls: A versatile meal option that can include a variety of grains, vegetables, and proteins.
Apple Cider Vinegar: Useful in dressings, marinades, and for its potential health benefits.
Salad Dressings: Homemade or store-bought, dressings can enhance the flavor of your salads.
Avocado Oil: A healthy oil with a high smoke point, perfect for cooking and dressings.
Extra Virgin Olive Oil: Essential for cooking, dressings, and adding flavor to dishes.
Seed Butters: Sunflower seed butter and other seed butters are great alternatives to nut butters.
Trail Mix: A healthy snack option that can include nuts, seeds, and dried fruits.
Pumpkin Seeds: Great for snacking, adding to salads, and baking.
Natural Sweeteners: Maple syrup and other natural sweeteners are good alternatives to refined sugars.
Whole Grain Cereals: Ideal for healthy breakfasts and snacks, providing fiber and nutrients.
Tips for Stocking a Healthy Pantry
First off, have the right stuff. Here are some of my faves for food storage:
Plan Ahead: Start with a solid shopping list before you head to the grocery store. Knowing exactly what you need helps you avoid impulse buys and ensures you have all the essentials for healthy meals and snacks.
Buy in Bulk: Grab those big bags of oats, beans, nuts, seeds, and whole grains. Buying in bulk not only saves money but also means you won’t run out of these pantry staples anytime soon.
Choose Whole Foods: Focus on whole foods like grains, legumes, and nuts. They’re the backbone of many healthy recipes and far better for you than processed items loaded with added sugar and preservatives.
Diverse Spices: Keep your spice rack stocked with a variety of spices and herbs. Curry powder, black pepper, and garlic powder can turn basic ingredients into something special without adding extra calories.
Healthy Fats: Include healthy fats like extra virgin olive oil, avocado oil, and nut butters. These are perfect for cooking, baking, and making your salads extra tasty.
Nutrient-Dense Foods: Stock up on nutrient-dense goodies like chia seeds, flax seeds, hemp seeds, and nutritional yeast. They pack a punch of essential nutrients and healthy fats.
Long Shelf Life: Go for items with a long shelf life like dried beans, lentils, brown rice, and quinoa. They’re super versatile and can be used in countless recipes.
Fresh Produce: Even though fresh produce isn’t technically a pantry item, having a good supply of fruits and veggies is crucial for a balanced diet. Store them properly to keep them fresh longer.
Healthy Snacks: Keep a stash of healthy snacks like trail mix, pumpkin seeds, and dried fruits. They’re great for when you need a quick, nutritious pick-me-up.
Natural Sweeteners: Swap out refined sugars for natural sweeteners like maple syrup and coconut sugar. They’re perfect for baking and cooking when you need a touch of sweetness.
Versatile Ingredients: Choose ingredients that you can use in multiple ways. Nut butters are great in smoothies, as a spread, or in baking. Coconut milk is fantastic for curries, desserts, and creamy sauces.
Rotating Stock: Regularly check the expiration dates on your pantry items and rotate your stock so you use the oldest stuff first. This helps prevent food waste and keeps your pantry items fresh.
By following these tips, you'll have a well-stocked, healthy pantry that makes meal prep a breeze and supports your nutritional goals. Happy cooking!
