Now that you’ve checked out the fresh items I like to buy most weeks, it’s time to cover the pantry. There are so many options and variables here because the aisles in the grocery store are seemingly limitless, yes? Ethnic food options, gluten & fat-free versions, and the biggest one – marketing – are the reason why there are so many variations of non-perishable foods. The cereal, dairy, and snack food aisles tend to be the most crammed and seem to keep growing.
While I cruise most of the aisles in the grocery store, I consistently get the majority of my foods in the outer edges of the store, with 20% of purchases coming from the other aisles. I’ll share here what you can expect to find in my shopping cart these days.
Here’s a list of the healthiest pantry items to keep stocked in your kitchen for quick, easy, and nutritious meals.
Spreads
Nut butters offer a quick and nutritious way to get a hit of fat and protein. Some of my favourites are: organic nuts only peanut butter, almond butter, apple butter, fruit only organic jams, local honey (if available).
Sauces
Since soups, stews, and marinades are a big part of my life, sauces offer variety and different textures to meals. I keep a bunch, including: tomato paste, tomato sauce, pesto varieties, dijon mustard, Portuguese red pepper, low-sodium soy sauce. I sometimes get teriyaki and sweet chili sauce, but due to the high amount of sugar, it’s a rarity.
Grains
These are a wonderful, filling base for a variety of meals. I like: brown rice, white basmati rice, quinoa, a variety of whole wheat and ancient grains pasta, steel cut oats, organic spelt & non-gmo all purpose flour, and yeast. Almond, chick pea, and coconut flours are becoming popular ingredients so watch for those too.
Oils & Vinegars
Part of my pantry can be mistaken for a wine cupboard with all the varieties I like to keep handy. It’s always evolving as new infusions come along and creating your own infused oils and vinegars is simple too. Try these: extra virgin olive oil, coconut oil, balsamic & white balsamic vinegar, white & red wine vinegar, apple cider vinegar, and white wine or for cooking. If you’re feeling extra fancy, champagne makes amazing risotto!
Spices & Seasonings
Any ethnic dish can be created with the right combo of these: low sodium vegetable & chicken bouillon, basil, oregano, herb de provence, ginger, cayenne pepper, saffron, paprika, cinnamon, cloves, red pepper flakes, cumin, curry, garam masala, roasted garlic powder, dill, himalayan pink salt, sea salt, ground black pepper. I’m always picking up new spices as I find new recipes to try as well. I’ve also found some delicious organic spice mixes in flavours like spicy taco or fajita that are quick flavour boosters on busy days.
Canned & bottled goods
I choose the following tins on a regular basis: chickpeas, lentils, romano beans, black beans, cannelloni beans, yellowfin tuna in water (salted only), bean medley, and sauerkraut. When you buy organic brands, you’ll find that the tins don’t have any coating on the inside that can leech into the food.
Other Stuff
I’m always adding to this list as so many fun options become available. Here are some additional items: unsweetened apple sauce, coconut sugar, teas, coffee, popcorn kernels, various nuts, low sodium tortilla chips, ancient grains crackers, and red wine.
Next week we’ll cover the freezer and the special “10% foods” that we all need to enjoy from time to time. Living and eating healthy should never feel like deprivation. On the contrary, the last 2 weeks have revealed the huge variety of healthy foods you have to choose from. When your tastebuds are familiar with fresh, clean eating, a piece of fruit can really hit the spot. When you indulge in specialty treats, you get to choose higher quality and often feel ready to go back to your clean eating ways happily.
Tell Me:
How stocked is your pantry? What items do you stock to help you whip up a quick meal at a moment’s notice? Please comment below. Our readers might love to have some new options available. (I know I will!)
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Blessings,
Sheila
