This list of pantry and fridge staples, is an overview, not all "must-haves". There will also be healthy foods in your pantry, which aren't in this blog! Peruse the ideas and create your own list of grocery items to inspire healthy eating. Finding easy ways to eat healthy foods is a big part of the healthy eating puzzle.
GRAINS.
Grains are a rich source of energy, protein and fibre. They are also packed with essential minerals and vitamins. Eat whole-grains, soak when possible and eat more of these during the day and less at the evening meal.
The sky is the limit! Grains are super versatile. Salads, breakfast, add rice or quinoa to your choice of protein. Great for pairing with stews, curries,
The husk is the part with most of the nutrition. This is removed in foods such as white rice, white pasta and white bread. This was originally done to prolong the food's shelf life.
Whole grains, with the husk are more nutritious and have lower high GI - Glycemic Index.
Soaking breaks down certain phyto-nutrients, making them easier to digest. The nutrients become more bioavailable, so your body can absorb these nutrients.
Quinoa
Cook: Takes around 10-12 minutes. Avoid over cooking.
Soak: Soak for a few hours in fresh water, with 1/2 tsp Apple Cider Vinegar. Rinse, cook as usual. Soaking reduces cooking time, reduces potential toxins and increases nutrient absorption.
Ready: Ready cooked quinoa is a good option for busy people
Oats:
Best soaked, but not essential. Pop into a bowl with fresh water the night before. Optional: add 1 teaspoon natural yoghurt to promote probiotics. Then cook as normal and add your favourite seeds and fruits.
Contains protein, fibre, vitamins and minerals
Sprouted is great! you can buy ready sprouted oats in health food stores. Soaking is a cheaper option.
Rice:
Choose brown, black, red or wild rice. The nutrients are mostly in the husk. These include minerals, vitamins, protein and fibre.
Best soaked, anywhere from 1 hour to 8. Add 1/2 tsp ACV or lemon juice to aid breaking down of phytonutrients.
Ready cooked rice is a good time- saving option but is less cost effective.
Buckwheat is actually a seed! It's another great source of energy and nutrients.
Wheat, Barley, Spelt, farro. If you're including higher gluten grains, source whole grain products, organic if possible and ancient grains such as farro and spelt.
Bread: Choose bread with no additives, less than 1g sugar, preferably sourdough rye.
LEGUMES:
NOTE: legumes, nuts, seeds, and grains are generally best soaked or sprouted.
Source Non GMO, organic when possible and check cans for non-toxic lining, such as non BPA's
Seeds: Rich in protein, healthy Omega 3 fats and carbohydrates! All 3 macronutrients, plus a bunch of minerals, such as zinc and magnesium.
Hemp: sprinkle into salads, add to protein balls, add to yoghurt, stir-fries and oat breaky.
Sesame: As above!
Pumpkin: As above!
Chia: Best soaked, then used in smoothies, oatmeal, yoghurt.
Flax/Linseed: Add to baked goods. Flax is a good source of fibre and fuel for the good gut bacteria. Can be used as an egg replacement in vegan cooking.
Buckwheat: famed for use in pancakes! Also a good source of fibre, protein and minerals.
Sunflower seeds are a good source of healthy fats, protein and fibre. Buy sprouted where possible.
Nuts
Nuts are a great source of protein, fats and fibre. They are super versatile and also contain varying amounts of essential vitamins and B group vitamins. Almonds are a good source of vitamin E.
Soaking is good to help digestion and breaking down of phytonutrients (such as lectins and phytates)
Nuts are a key food in vegan diets, so if you have a nut allergy, a vegan diet isn't ideal!
Walnuts
Cashews
Pistachios
Brazil nuts
Almonds
Almond meal
Using nuts as a sauce or cream adds variety and is a delicious alternative. Click on the link below for cashew cream recipe.
20 ways to use cashew cream!
Legumes:
Note: If buying canned legumes, check for non-BPA tin lining. source non GMO
Legumes are a great source of minerals, especially magnesium and iron.
They are rich in protein and an excellent energy source. They provide fuel in the form of fibre for your good gut bacteria.
Super versatile: Salads, curries, stews, add to meat dishes.
Pair legumes with a vitamin C rich food for iron absorbtion. Tomato, orange, mango, capsicum, strawberry, berries, kiwi.
Lentils: Easiest to digest legume. Perfect in curries and soups, add to grains or scattered over salads
Chickpeas: Great for Moroccan inspiration, with spices and pumpkin, also curries or tossed into salads.
Black beans: Perfect for rich tomato stews
Cannelini beans: Great in soups, stews and dips
Butter Beans: As above!
Canned fish is super handy pantry staple. Toss straight into salads and bowls. The perfect to-go food too! There are so many varieties with great added ingredients to make a complete meal.
DRIED HERBS AND SPICES
Herbs are packed with minerals and and spices are packed with antioxidants. In addition to the health benefits, they create pungent or delicate flavours
My staples are a humble range! I'm sure you will add more to this list.
Cinnamon
Nutmeg
Turmeric (add with black pepper)
Black pepper
Salt
Umami
Ginger
Cardamom
Cumin
Clove
Mixed herbs
Italian herbs
Parsley flakes
OTHER Essentials- quality is key
Oils, honey and more:
Olive oil. Have as much as you like. On salads & meals. Source extra virgin, first cold pressed. In a dark container. Not plastic. Look for a harvest date. Store away from heat and light!
Avocado oil - Has a higher smoke point Than olive oilChoose good quality - non GMO
Coconut oil - Is healthy, but use in moderation
Butter - Choose real, pasture-raised butter.
Honey - raw and local, preferably in a glass jar
Coconut
Apple cider vinegar - with the Mother in the bottom.
Vegemite - source of B group vitamins
Nut or seed butter. Good quality - non GMO
Nutritional Yeast - handy to add to soups and curries. Source of B12
Tins & jars.
Canned vegetables and jars of pickled veg are super handy. They store well, so you can stock up on a variety!
water chestnuts, tomatoes, asparagus and corn...
beetroot, olives, artichokes, gherkins, pickled onions... check out the range! Remember to avoid toxins in tin linings and source non GMO/organic when possible
garlic, crushed garlic is super handy, when you don't have fresh.
Dried fruit
Preservative free, all natural dried fruit are a great way to add minerals and fibre. They pair beautifully with breaky oats, nuts, seeds and yoghurt, and curries, rice & salads. Some have more sugar, such as dried apple and mango. They are great for snacks when you're on the go.
Goji berries
Apricots
Prunes
Dates
Sultanas
Raisins
FRIDGE.
Fresh produce, basic list:
1 leafy green - lettuce, fresh herb bunch or pot of herbs, rocket/arugula
1 brassica- Cauliflower, Brussel's Sprouts, Broccoli, arugula, radish, turnip,
1-2 types of root veg - radish, carrot, turnip, potato, sweet potato, beetroot
Squash
1 micro-greens
spring onions
Asparagus
Mushrooms
Leeks
Fruit: Apples and oranges keep well. Include berries.
Bananas are good for grab and go energy food
Ginger
Garlic
Lemon and/or lime
Add a feature veg each week, which you wouldn't normally buy, say bean sprouts, fennel or pomegranate.
Protein-Pasture-raised animal protein is important. This is more humane and healthier. Eggs and meat from healthy pasture are healthier, from happier animals. The animals are likely to have a healthier gut micro-biome and the food has a healthy balance of omegas for good cholesterol.
Meat - Choose pasture-raised. Leftovers are great to throw into salads and to-go meals the next day
Tofu - Non GMO is essential.
Tempeh - fermented soy beans. non GMO
Eggs - choose pasture-raised
Cheese - choose pasture-raised
Yoghurt- Choose good quality.
*GMO and pasture-raised are more of an issue in some countries than others.
Fancy a good veggie patty? See my favourite recipe blog in this link. These are super nutritious making them great vegan food, and yes, meat-eaters love these too for a change!
Ferments & probiotics
Yoghurt. Choose pasture-raised, non-sweet and contains probiotic strains.
Sauerkraut
Tamari
kombucha
kefir
miso
tempeh
For more on boosting gut health, click on the link below to head to the blog.
I hope you're found some inspiration for your grocery shop. I'll be updating this blog as new ideas are sent to me. Let me know if you have any great pantry staples you'd like me to add!
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