My pantry staples

One of the most important ways to be successful in reaching our health goals is to have the healthful food items easily available to us. We want this process to be as easy as possible, so we have more of a desire to make a balanced choice. If we don’t have what we need on hand, it may reduce our chances of making an intentional choice.

This article lists my pantry must-haves. Most of these are non-perishable items that can be stocked in your pantry. This isn’t a list of priority or everything I stock up on, but most of the basics.

I hope this list provides you with more options to have in your house, to make more creative, but nourishing meals.

PROTEINS

1. Beans / Lentils
2. Wild Caught Tuna / Salmon Packets
3. Collagen

Beans are my go-to protein source in my salads at lunchtime, and an easy way to get plant-based protein into the week. Legumes are easy and shelf stable to keep in the pantry. Wild-caught tuna or salmon packets help add some variety and provides essential Omega-3 essential fatty acids we need each week. Collagen is usually my preferred protein source in my smoothies, but any protein powder would do! Collagen is great mixed in coffee or baked goods for an extra boost.

DRY GOODS / MIXES

1. Kodiak Cakes Pancake Mix
2. Lentil Pasta
3. Sprouted Oats or Old-Fashioned Oats
4. Brown Rice Quinoa Mix

Kodiak Cakes are a great higher-protein option at breakfast, or even as as snack made into muffins. When I want pancakes, I know Kodiak is giving me that nutritious, protein-packed option that’s great paired with some berries, cinnamon and maple syrup. I love lentil pasta for its fiber content that are lacked in regular pastas. Just as hardy and easy to whip up last minute. Oats aren’t something I have every week, but they’re perfect for a comforting bowl of warm oats or as overnight oats for a meal prep option. The last Seeds of Change Brown Rice Quinoa Mix – we stock up at Costco it’s that good – a steamable brown rice packet that actually has flavor. We prep this every Sunday for my boyfriend’s meal prep and it’s the perfect addition to get his whole grains in for the day.

CONDIMENTS

1. Avocado and Olive Oil
2. Bragg’s ACV
3. Pure Maple Syrup
4. Otamot Tomato Sauce
5. Veg Broth

I put avocado oil in my spray bottle for most of my cooking preparation. It has a higher smoke point and is a good option to get more unsaturated fats into your diet. Avocado oil and olive oil both have great flavor profiles and I use them interchangeably to make a quick salad dressing. Bragg’s is also my go-to with salads – I’ll toss my salad in a little sea salt, pepper, ACV and olive oil. You cannot go wrong with this simple dressing. I love Otamot for it’s pure, natural ingredients – their tomato sauce is packed with flavor and consists of only vegetables. They’re a smaller brand with a great mission.

BEVERAGES

1. Almond Milk
2. Matcha or Green Tea
3. Spindrift Seltzer

I love almond milk in my morning coffee or afternoon matcha pick-me-up. I like that nutty flavor it brings to my beverages. Matcha and green tea are great alternatives for something lower in caffeine, while still providing a good source of antioxidants. It’s nice to switch it up every now and then when I feel I’m relying on coffee a little too much. Spindrift is my favorite alternative to switch up my beverages, so I don’t get so tired of water all throughout the day. This seltzer is sweetened with fresh fruit juice, making it very refreshing.

NUTS / SEEDS / NUT BUTTERS

1. Walnuts
2. Peanut Butter
3. Tahini

If you saw my post on instagram, you know I enjoy peanut butter. Nuts and nut/butters in general are beneficial to incorporate at least once daily. Whatever your preference and application is – a homemade granola, topped on yogurt, or a trail mix as an afternoon snack. Nuts and seeds provide a great balance of protein, fiber and healthy fats.

SEASONINGS

1. Sriracha
2. Coconut Aminos
3. Chipotle in Adobo
4. Cinnamon
5. Sea Salt
6. Everything Bagel Seasoning
7. Garlic
8. Red Pepper Flakes
9. Turmeric

You can see I don’t slack on the flavor when it comes to nutritious, balanced meals. Often times people are worried that “healthy” meals will be bland and boring, but that is not the case in any sense. Relying on seasonings and condiments can significantly change the flavor profile of your meals.

TREATS

1. Dark Chocolate
2. Dates

I can’t leave without talking about some sweets. A must-try is a medjool date with almond butter and a piece of dark chocolate on top. I’m telling you, you’ll thank me later. Please give that a try this week when your body’s looking for a sweet treat.

Leave any questions below!

Stay well. Xo