This post was written by Hannah Thompson, RDN, LD, Nutrition Services, Parkview Health.
A well-stocked pantry is beneficial for setting yourself up for healthier eating habits. Keeping some staples on hand can mean fewer trips to the grocery store, spending less money at the grocery, experiencing less stress when cooking at home, and decreasing the frequency at which you dine out. You don’t have to get everything at once. Maybe add a few staples to your cart over the next several grocery trips. You’ll be all set for cooking up nutritious dishes in no time! Let’s get to the list.
A dietitian’s pantry essentials
Seasonings
- Basic herbs and spices: Salt, pepper, garlic powder, oregano, paprika, cinnamon, etc. are staples that can be used to add flavor to a variety of dishes. If you are looking to limit your sodium intake, salt-free seasonings can still add a lot of flavor to your meals.
- Seasoning mixes: Mixes such as taco or chili seasoning mix can make dinner time even simpler after a long day. Choose low-sodium or salt-free options when you can.
- Everything bagel seasoning: Perfect for eggs, avocado toast, soups and salads to increase the flavor and add a crunchy texture.
- Ranch seasoning: Add to plain Greek yogurt or low-fat sour cream for a high-protein vegetable dip.
Dry goods
- Rice: Brown rice offers more fiber than white rice, but any type of rice can be a great side dish for a meal paired with a lean protein and some non-starchy vegetables.
- Quinoa: For an extra protein boost, choose quinoa as your starchy side dish. You can also use quinoa as a breakfast option, like oatmeal. Top with berries and cinnamon for a little sweetness.
- Oats: Oatmeal is such a classic breakfast staple. You can make baked oats, overnight oats, stovetop oats or cook your oats in the microwave. Make it your own with fruit, cinnamon, nuts, etc.
- Whole grain crackers or rice cakes: Add some cheese slices to crackers or spread some nut butter on rice cakes for a balanced snack.
- Popcorn kernels: Use an air popper to pop your own to limit extra butter or oils that are needed.
- Chia, flax and hemp seeds: These nutrition powerhouses pack a punch of protein, fiber and healthy fats and they are essentially tasteless. Chia, flax and hemp seeds can be added to dishes such as smoothies, oatmeal, soups, salads and toast for extra nutritional benefit.
Canned goods
- Canned beans: Beans are a high-fiber source of plant protein that can be added to a variety of dishes. Purchasing them canned will decrease prep time. Look to purchase low-sodium or no-salt-added canned goods when you can. If you cannot find the low-sodium option, a simple rinse in the sink will do!
- Canned vegetables: There’s nothing wrong with eating your veggies out of a can. Canned vegetables are just as nutritious as fresh or frozen.
- Canned fruit: Aim to choose no-sugar-added options or fruits canned in water.
- Canned tuna or canned chicken: Canned meats are an easy way to add protein to meals. Plus, they are shelf-stable!
Miscellaneous
- Broth: Chicken and vegetable broth are great staples to have on hand to make soups and various other dishes. If you are looking to increase your protein intake bone broth can be a great option to add a few extra grams. Use broth to give your rice or quinoa extra flavor.
- Low-sodium soy sauce or liquid aminos: Add flavor to Asian-inspired dishes by using low-sodium soy sauce or liquid aminos. These can also be a great addition to a meat or vegetable marinade.
- Meat marinades: Marinades can be used to add lots of flavor to meats such as chicken, shrimp and pork.
- Oils: Olive oil, avocado oil, sesame oil, and the like are helpful for sauteing vegetables and making vinaigrettes.
- Vinegars: Mix vinegar with oils for a simple homemade salad dressing.
- Olives, pesto and sundried tomatoes: I like to call these “flavor bombs.” Adding ingredients such as these to homemade pizza, pasta or salads will make the meals more flavorful and satisfying.
Depending on the item and how quickly you will use it, you can purchase many of these items in bulk. If you plan to transfer any of the items to a different container, be sure to note the expiration date somewhere on the container.
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