How to Stock a Healthy Pantry

How to Stock a Healthy Pantry (plant-based, vegan, gluten-free)

Happy New Year! I hope 2016 is off to a great start for everyone so far!

We’re getting back to basics for today’s post and focusing on how to stock a healthy pantry. If you don’t have a pantry, don’t worry! Neither do I.

Some of you guys might remember me showing you our kitchen when we first moved into the condo that we’re currently renting. There are a few cabinets that I use to store most of my items but as you can see, the space is somewhat limited and the second shelf is starting to bow from all of the weight…

How to Stock a Healthy Pantry | makingthymeforhealth.com

Not exactly ideal but I’ve found the shelves and the magnetic racks that I bought from Ikea to be super helpful in making extra room.

I use them to hold most of my bulk pantry items in Ball Jars and the spices and herbs in magnetic spice tins with corresponding labels. This set up has made it so easy for me to access things while I’m cooking. I absolutely LOVE it!

Affordable Ikea Shelves for Wall Pantry Storage

So I’ve made a list of the things that I personally use the most in my everyday cooking along with a printable PDF that you can find at the end of this post. Of course the items listed will vary from person to person, depending on your preferences, but you can use this as a guideline and then add or leave out whatever you desire.

If you are able to buy in bulk this will help to save a lot of money and time since it is relatively inexpensive and will last you a while. Then all you have to worry about is buying fresh produce on a weekly basis.

Here are a few extra tips that I like to follow when I shop and cook at home:

  • Replace unused spices and herbs every 6-8 months
  • Buy local and organic produce when possible (especially the dirty dozen)
  • Read labels to make sure they say 100% whole grain (no enriched flour!); Sprouted grains and those that are organic or non-GMO are best for digestion
  • Check for unnecessary added sugars or preservatives. If you can’t recognize the ingredient then you probably don’t want to eat it
  • Avoid canned goods with BPA liners (Eden Organics and Muir Glen are two brands that I like that sell BPA-free canned goods)
  • Only reheat leftovers in glass containers, not plastic (I love my Pyrex glass containers)

I choose to do some of these things for health reasons and some because I believe that my dollar counts as my vote, but that doesn’t mean that I think that everyone should do the same thing as me. It’s important for you to do your own research and decide what works best for you and your lifestyle.

If you have any items or tips that you love that I’ve left out, please let me know! I’m always open to trying new things!

How to Stock a Healthy Pantry | makingthymeforhealth.com

Whole Grains

  • Quinoa
  • Brown Rice
  • Rolled Oats
  • Steel Cut Oats
  • Barley
  • Millet
  • Buckwheat
  • Black Rice
  • Amaranth
  • Farro
  • Spelt or Wheat Berries
  • 100% Whole Grain Pasta

How to Stock a Healthy Pantry | makingthymeforhealth.com

Legumes

  • Lentils
  • Chickpeas (or Garbanzo Beans)
  • Split Peas
  • Black Eyed Peas
  • Black Beans
  • Aduki Beans
  • Pinto Beans
  • Cannelini Beans
  • Navy Beans
  • Great Northern Beans
  • Mung Beans

How to Stock a Healthy Pantry | makingthymeforhealth.com

Nuts

  • Almonds
  • Raw Cashews
  • Walnuts
  • Pecans
  • Pistachios
  • Roasted Peanuts

How to Stock a Healthy Pantry | makingthymeforhealth.com

Seeds

  • Pumpkin Seeds
  • Hemp Seeds
  • Sesame Seeds
  • Chia Seeds
  • Sunflower Seeds
  • Ground Flax Seed

How to Stock a Healthy Pantry | makingthymeforhealth.com

Oils

  • Unrefined Coconut Oil
  • Extra Virgin Olive Oil
  • High Heat Oil (with a neutral flavor such as Sunflower, Avocado or Grapeseed Oil)
  • Sesame Oil
  • Applesauce (to replace oils when baking)

How to Stock a Healthy Pantry | makingthymeforhealth.com

Vinegars

  • Apple Cider Vinegar
  • Rice Wine Vinegar
  • Balsamic Vinegar
  • White Balsamic Vinegar
  • White Wine Vinegar
  • Red Wine Vinegar
  • Sherry Vinegar

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Spices/Herbs

  • Fine Sea Salt
  • Black Pepper
  • Oregano
  • Basil
  • Parsley
  • Thyme
  • Sage
  • Cilantro
  • Rosemary
  • Za’atar
  • Garlic Powder
  • Onion Powder
  • Cumin
  • Chili Powder
  • Smoked Paprika
  • Turmeric
  • Curry Powder
  • Coriander
  • Cayenne
  • Crushed Red Pepper
  • Cinnamon
  • Ginger
  • Nutmeg
  • Cloves

How to Stock a Healthy Pantry | makingthymeforhealth.com

Condiments

  • Organic Reduced-Sodium Tamari (or Soy Sauce)
  • Vegan Worcestershire
  • Sriracha (or Hot Sauce)
  • Liquid Smoke
  • Plant-Based Mayo
  • Mustard
  • Organic Ketchup

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Canned/Jarred Goods

  • Organic Diced Tomatoes
  • Organic Crushed Tomatoes
  • Organic Tomato Sauce
  • Organic Tomato Paste
  • Vegetable Bouillon
  • Organic Salsa
  • Sundried Tomatoes
  • Coconut Milk

I always buy tomato products that are organic since they are a part of the dirty dozen!

How to Stock a Healthy Pantry | makingthymeforhealth.com

Nut Butters

  • Peanut Butter
  • Almond Butter
  • Cashew Butter
  • Sunflower Seed Butter
  • Tahini (or Sesame Seed Paste)

Nut butters deserve their own section, obviously. ;)

How to Stock a Healthy Pantry | makingthymeforhealth.com

Natural Sweeteners

  • Pure Maple Syrup
  • Brown Rice Syrup
  • Raw Honey
  • Coconut Nectar
  • Coconut Palm Sugar
  • Medjool Dates
  • Dried Cranberries/Raisins
  • Dark Chocolate Chips

How to Stock a Healthy Pantry | makingthymeforhealth.com

Flours

  • Brown Rice Flour
  • Quinoa Flour
  • Oat Flour
  • Almond Meal
  • Garbanzo Bean Flour
  • Nutritional Yeast
  • Corn Meal
  • Whole Wheat Pastry Flour
  • Spelt Flour
  • Baking Powder
  • Baking Soda
  • Unsweetened Cocoa Powder

I store any opened flours in my refrigerator and keep my baking soda in a Ball Jar to help maintain freshness!

 

CLICK HERE to print the Healthy Pantry Staples Shopping List