Learn how to stock a healthy whole food pantry for easy meal. Pantry items, that when running short of time can be used to create a simple yet healthy meals. I am always eager to keep a well stocked pantry, it makes for less trips to the grocery store, also it is good to have shelf stable foods for emergency purposes (storms, extreme cold days, sickness etc.)
Pantry staples, should be nutrient dense, have a longer shelf life, and versatile. (staples that are able to be use in many different ways or recipes)
What are the benefits of having a well stocked pantry with whole foods?
You will always have healthy foods on hand. When you have healthy foods stocked in your pantry and kitchen you are more likely to eat them. There is nothing worse then seeing purchased food going to waste.
You will save money. When you have a well stocked pantry at home, you are less likely to make those quick trips to the grocery store for one or two items. Learning to cook and bake with the ingredients in your pantry, will save on buying the packaged, expensive convenience snacks and meals. Also buying some ingredients in bulk and storing them properly can save you money in the long run. Keep an eye on the sale flyers. As Christmas time comes closer, most baking items will be coming on sale. I always find it best to stock up when items are on sale through out the year then buying it all at once.
You can save time. Learning how to properly cook the items in your pantry, can help you save time. Throwing together a quick healthy meal in the slow cooker or instant pot. Eating simple meals with less ingredients, with less sauces, and steps. It takes more time and effort to cook and bake a lasagna, then having a simple meal with meat, rice/potatoes and a vegetable. Yes, those frozen meals in the grocery store might be quicker but they are full of unhealthy ingredients and preservatives.
How to do a Pantry Purge
When wanting to stock your pantry with clean whole ingredients, it is best to do a good pantry purge. Removing expired and items that you no longer eat will help you succeed in providing healthy meals and snack for you and your family. If you are looking to remove seed oils or refined sugars, look at the ingredient list and put those items aside. You can decide at a later point if its worth donating those items (if not expired) or trash them.
How to take inventory of your pantry?
Before going to Costco or your local grocery store to stock up. It is best to take a inventory of what you have and make a list. Look at what items what you use the most. Make sure to use up items that have been in the pantry first. What are your family favorite recipes to eat though out the season? If you eat a lot of soups, you might want to stock up on chicken and beef broths, whole wheat pasta or rice.
What healthy whole food pantry items to stock up on for easy meals?
This is just a basic list of items I like to keep on hand to help give you an idea. It is best to write down the ingredients in each staple group that you use to make your pantry stocking list.
Spices & Herbs
Some spices, ended up in my cupboard for seems like years. Especially the ones that don’t use as often. When looking for herbs, grown yourself or locally grown is best. Spices I tend to look for organic brands.
- Cinnamon
- Nutmeg
- Ginger
- Garlic Powder
- Onion Powder
- Basil
- Rosemary
- Thyme
- Oregano
- Parsley
- Salt & Pepper
Grains & Lentils
Besides flour, grains are the one pantry item I tend to stock up in bulk the most. They are budget friendly, great making quick meals and snacks
- Oatmeal
- Cornmeal
- Rice (Wild, Jasmine, Brown)
- Pearl Barley
- Whole Wheat Pasta (Macaroni, Spaghetti, Penne)
- Lentils
- Seeds (flax, chia, hemp)
- Popcorn
Baking Supplies
No pantry is complete without some baking staples. These are the ones I tend to use the most often. I do a lot of baking for school lunch and snacks to have on hand.
- Flour (which ever types you use, gluten free, almond, organic all purpose, whole wheat)
- Baking Soda
- Baking Powder
- Sweeteners (Organic Cane Sugar, Brown sugar, Maple Syrup, Raw Honey, Dried Dates)
- Raisins
- Cocoa Powder
- Cornstarch
- Pure Vanilla Extract
- Molasses
- Yeast
- Chocolate chips
Canned/Jarred & Shelved Goods
These have a longer shelf life. Look for items with simple ingredients, no added sugar, no seed oils (hydrogenated, soy, palm, canola etc.), and low sodium.
- Canned Vegetables (Tomatoes, Corn, Carrots)
- Unsalted Raw Nuts
- Natural Nut Butters
- Broths (chicken & beef)
- Beans
- Tuna/Salmon
- Jam/Jelly
- Canned Beans
- Pickles
- Salsa
- Pasta Sauce
Oils, Vinegar’s & Condiments
Oils are great to cook, bake and make salad dressings with. I prefer to keep healthy fats and oils stocked in my pantry. For condiments, look for organic if possible, and low sugar
- Coconut oil
- Olive Oil
- Avocado Oil
- Vinegar (white and apple cider)
- Ketchup
- Mustard
- Soy Sauce
- Lard
- Tallow
Beverages
Keep your favorite beverages well stocked. Since we live far enough from town I like to keep, at least 2-3 cans of coffee, as well as some herbal teas. Try to avoid sugar fill powered drink mixes.
- Coffee
- Tea
- Juice Cartons
Other Staples to keep in your whole food pantry
These items aren’t pantry staples, but they still have a longer shelf life if storage properly in a cool location. Take these items out of the packaging and store in separate bins to prevent spoilage
- Potatoes
- Carrots
- Sweet Potatoes
- Onions
- Winter Squash (Butternut, Acorn, Spaghetti)
- Garlic (learn how to plant and grow your own garlic here)
As you can see on my pantry list, you wont see any convenience types foods. (Chips, Cookies, Granola Bars, Crackers) We do occasionally buy these items, but they are not staples. We try to limit these items, since they tend to have more unhealthy ingredients,( added sugar, hydrogenated oils, and preservatives).
How do you organize your pantry for easy meals?
When looking to organize your pantry. Look at putting items in groupings. I like to make a baking supplies shelf, a shelf for canned goods etc. When a pantry is well organized it will be easier to see what you have and what needs stocking up on. You can use clear containers, or baskets with nice labels to help keep things organized. If you decide to take some items out the their original packaging, it is a good habit to write the expiry date and cooking instruction on the bottom of the container or keep somewhere in the basket.
Buying local
I am a big advocate for buying local when possible. Supporting local farmers, not only helps the farmer but also the economy. Items don’t have to travel thousands of miles, and get moved around from warehouse to warehouse. Look for Farmer’s Markets, Farm stands, and Market Gardens in your area. Specialty grocery stores in urban areas are wonderful to look for as they that stock local products. Even local Facebook “Farm to Fork” groups are great sources. Some pantry items I try to buy locally when possible are,
- Flour ( a couple places I have purchased flour from before are Living Sky Farms and Dad’s Organic Market )
- Spice Mixes
- Jams/Jellies
- Coffee
- Garlic, Onions, Carrots etc.
- Raw Honey
Comment below places and items that you have purchased locally for your pantry. Let’s support local farmers and producers.
