A well-stocked pantry is a key to success in the kitchen. You never know when you’ll need to whip up a quick meal or put together a snack. That’s why it’s important to have a variety of healthy staples on hand at all times. These 15 items are perfect for your pantry – they’re versatile, nutritious, and easy to prepare!
1/15 – Dried and Canned Beans and Lentils
A staple in any vegetarian or vegan diet, beans and lentils are not only cheap and filling, but they’re also packed with nutrients. There are so many different ways to prepare them, too—you can eat them as a main course, add them to soup or salad, or use them in place of meat in recipes. Here’s a breakdown of the difference between dried and canned beans and lentils, as well as some tips for how to cook each type.
- Dried beans and lentils need to be soaked before cooking, which can take anywhere from four to 24 hours. To speed up the process, you can boil them for a few minutes before soaking. Once they’re soaked, add them to your recipe as usual.
- Canned beans and lentils are already cooked, so you can just add them to your dish—no soaking required. Just make sure to rinse them before adding, as they can be high in sodium.
Beans and lentils are a great source of protein, fiber, and antioxidants. They’re also low in calories and fat, making them a healthy addition to any diet. So next time you’re at the grocery store, be sure to pick up a few cans of beans and lentils.
2/15 – Nuts, Seeds, and Their Butters
Nuts and seeds are a great source of healthy fats, protein, and fiber. They’re also low in carbohydrates and calories, making them a perfect snack for people on a low-carb diet.
There are so many different types of nuts and seeds to choose from, so you’ll never get bored. Some of my favorites include almonds, walnuts, pistachios, and pumpkin seeds.
If you’re not a fan of nuts and seeds, you can also try their butters. Almond butter and peanut butter are two of the most popular options. Both are high in healthy fats and protein, and they make a great addition to any diet.
3/15 – Grains
Grains are a great source of carbohydrates, fiber, and vitamins. They’re also low in fat and calories, making them a perfect food for people trying to lose weight.
There are so many different types of grains to choose from, but some of the most popular options include rice, wheat, and oats. If you’re looking for something a little different, you can also try quinoa or barley.
No matter what type of grain you choose, make sure to cook it properly. Some people like to add a little bit of oil or butter to their grains, but this is not necessary.
4/15 – Frozen Fruit and Vegetables
Frozen fruits and vegetables are a great way to get your daily dose of vitamins and minerals. They’re also low in calories and fat, making them a perfect food for people trying to lose weight.
There are so many different types of frozen fruits and vegetables to choose from, but some of the most popular options include strawberries, blueberries, raspberries, broccoli, and carrots.
When shopping for frozen fruits and vegetables, make sure to look for brands that use all-natural ingredients. You should also avoid brands that add sugar or other sweeteners to their products.
5/15 – Honey and Maple Syrups
Honey and maple syrup are two great natural sweeteners that can be used in place of sugar. Honey is a great source of antioxidants and has anti-inflammatory properties, while maple syrup contains vitamins and minerals such as calcium, potassium, and zinc.
These two pantry staples have a million and one uses, from sweetening coffee or tea to adding flavor to yogurt or pancakes. When using honey or maple syrup, make sure to choose brands that are organic and free of additives.
6/15 – Apple Cider Vinegar
Apple cider vinegar is a versatile pantry staple that has a variety of uses. It can be used for cooking, cleaning, and even as a natural remedy for various health conditions.
Apple cider vinegar has many health benefits, including fighting infection, boosting energy, and aiding in weight loss. It is also said to have anti-aging properties. When shopping for apple cider vinegar, also make sure to choose a brand that is organic and unfiltered.
7/15 – Healthy Fats for Cooking
Healthy fats are an important part of any diet, and they can be used in a variety of ways. Healthy fats such as olive oil, avocado oil, and coconut oil can be used for cooking or added to salads and other dishes.
These oils have a high smoke point, meaning they can withstand high temperatures without smoking or turning rancid. Rancid oils are not only unhealthy but also taste bad. When shopping for healthy fats, make sure to choose oils that are cold-pressed and free of additives.
8/15 – Fermented Foods
Fermented foods are a great source of probiotics, which have been shown to improve digestion, boost immunity, and even fight off infections. Some fermented foods include kimchi, sauerkraut, and yogurt.
When shopping for fermented foods, make sure to choose brands that are made with organic ingredients and have live and active cultures.
9/15 – Spices and Dried Herbs
Spices and dried herbs are a great way to add flavor to your food without adding salt or sugar. Some of my favorite spices include turmeric, ginger, and cumin. When shopping for spices, make sure to choose organic brands that are free of additives.
Inexpensive and easy to store, these ingredients can add tons of flavor to any dish. From Italian seasoning to cumin, there are endless possibilities when it comes to spices. These healthy staples can be stored in a cool, dark place for up to six months.
10/15 – Garlic and Onions
Garlic and onions are two of the most versatile ingredients in my pantry. I use them to add flavor to soups, stews, and stir-fries.
Onions are anti-inflammatory, which can help reduce the risk of diseases like cancer and heart disease. Garlic is a natural antibiotic, which can help keep you healthy during cold and flu season.
Both garlic and onions are also high in fiber, which can promote regularity and improve digestion. Beside, these healthy staples can be stored in a cool, dark place for up to six months.
11/15 – Long-lasting Fresh Fruits and Veggies
Apples, pears, and potatoes can last for weeks (even months) when stored properly. I always make sure to have at least a few of each on hand.
Other long-lasting fruits and vegetables include:
- Winter squash
These staple foods are not only healthy, but they can help you save money by reducing food waste.
12/15 – Frozen Fish, Poultry, and Meat
Although fresh fruits and vegetables are always a great choice, sometimes frozen fruits and vegetables are just what you need. Frozen fish, poultry, and meat can be a quick and healthy option when you’re short on time or don’t have access to fresh produce. Plus, frozen products often cost less than their fresh counterparts.
I always keep a few bags of frozen fish, chicken, and ground beef in my freezer. Not only are they convenient for quick meals, but they can also last for months without losing their quality.
13/15 – Healthy Condiments and Spices
No pantry would be complete without a few healthy condiments and spices. I like to keep a variety of spices on hand to add flavor to my meals without adding calories. Some of my favorites include garlic powder, onion powder, chili powder, and cumin. I also always have a few different types of condiments in my fridge, like salsa, hot sauce, and mustard.
Condiments are a staple of any meal, and they can be a great way to add nutrition and flavor without adding a lot of calories or fat. When it comes to condiments, I always recommend looking for options that are low in sugar and calories. You can also find condiments that are made with healthy fats, like avocado oil or olive oil.
14/15 – Eggs
There is no question that eggs are one of the healthiest foods on the planet. They are packed with nutrients, and they provide plenty of protein and healthy fats. But some people worry that eggs might be bad for their cholesterol levels. Here’s what you need to know about eggs and your cholesterol levels.
Eggs are a great source of omega-3 fatty acids, which can help to lower your cholesterol levels. They also contain lutein and zeaxanthin, two antioxidants that can help protect your eyesight. And best of all, eggs are affordable and easy to prepare.
15/15 – Full Fat Yogurt
In recent years, there has been a lot of research on the health effects of full-fat dairy, and it turns out that this type of dairy may actually be beneficial for us. Full-fat yogurt, in particular, is a great source of protein and other nutrients, and it can help keep us healthy and energized.
Full fat yogurt is a great source of protein, calcium, and probiotics. Probiotics are live bacteria that help to restore the balance of good bacteria in your gut. Full fat yogurt can also help to lower your cholesterol levels and improve your digestion.
The next time you’re stocking your pantry, be sure to include these 15 healthy staples. With these foods on hand, you’ll always have the ingredients you need to make a nutritious meal. And don’t forget: variety is key! Be sure to mix and match these items to create interesting and flavorful dishes. What are some of your favorite recipes that use these healthy pantry staples?