Here’s my list of Healthy Pantry Essentials
In these uncertain and slightly chaotic times, it is more important than ever to look after ourselves and those we love with health-focused food. Rather than stockpiling readymeals and packets, get in some healthy staples that will help you to ensure you can make as meals as you need and eat well to support both your physical and mental health.
Stocking a healthy pantry can be daunting and may seem expensive, but can be done cost effectively. Buying whole or dry ingredients that might mean a bit more time in meal prep stages, but it will mean that nutritious family meals can be made more cost-effectively and efficiently from the pantry by adding 1 or 2 fresh ingredients.
So in addition to any fresh ingredients, here are some staples to add:
Oils
Olive oil
Coconut oil
Ghee
Tinned items
Tinned tomatoes
Passata
Sweet corn (in water with no added salt or sugar)
Coconut milk (full-fat)
Sardines
Tuna
Grains
Brown rice
White rice
Quinoa
Polenta
Barley
Oats (GF)
Buckwheat groats (GF)
Flour
Chickpea (Gram) flour
White/wholemeal spelt
Wholemeal flour
Teff flour (GF)
Brown rice (GF)
Buckwheat (GF)
Pulses & legumes (dried or tins)
Puy lentils
Green lentils
Red lentils
Split peas
Moong dhal
Chickpeas
White beans
Haricot beans
Kidney beans
Black beans
Black eyed beans
Nuts & Seeds
Almonds
Cashews
Peanuts
Chia
Hazelnuts
Sunflower Seeds
Pumpkin seeds
Sesame Seeds
Flaxseeds
Sweetners
Maple syrup
Honey
Coconut sugar
Molasses
Dried fruit
Apricots
Raisins
Prunes
Figs
Dates
Coconut flakes/desiccated coconut
Freezer
Peas
Spinach
Broad beans
Edamame
Berries
Other
Eggs
Onions
Garlic
Tahini
Baking Powder/baking soda
Milks (e.g oat, brown rice, almond, dairy, etc)
Fermented foods
Spices & Flavourings
Sea salt
Cumin seeds
Coriander seeds
Mustard seeds
Paprika
Turmeric
Smoked paprika
Curry leaves (dried)
Fennel seeds
Fenugreek
Chilli powder
Cinnamon
Cardamom
Dijon Mustard
Whole grain mustard
Veg stock powder ( Marigold is a personal favourite)
Dark/Raw cocoa powder
Vinegars
Balsamic
Red wine
Apple Cider (raw, preferably)
Notes on buying:
- Ensure that when choosing tinned goods organic is ideal, but if not, the best quality you can find
- It is more cost effective to buy in bulk and batch cook pulses
- It is more cost-effective and nutritious to make your own plant-based milks, nut and seed butters
- Buy your spices whole (and in bulk) grind as needed
