Stocking a Healthy Pantry

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

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