Keep a list of these basics handy so you can review it before a grocery shopping trip. That way, at a glance you can determine what pantry basics you’re missing and what you’ve got enough of. And of course, be sure to choose organic varieties whenever you can!
Happy shopping … and cooking!
Pantry Essentials (Non-perishables)
• Olive oil - for cooking, which doesn’t have to be extra virgin.
• Olive oil - for making salad dressing and other fresh dishes. You’ll want to purchase high quality extra virgin olive oil for these applications.
• Vinegars - choose your favorites like red, white, champagne, or balsamic.
• Black peppercorns - you must get a pepper mill if you don't already have one so that you can grind this fresh.
• Crackers - Gotta have some crackers for that cheese in case someone drops by!
• Sea or kosher salt - high quality salt is essential to cooking tasty organic foods.
• Red and white wine - cook with wine that is drinkable rather than cheap tasteless wine since the flavor will permeate your food.
• Flour - choose whole grain and stone-ground varieties, and in particular, look for unbleached brands.
• Sugar - raw, unrefined sugars are the best choice for regular baking.
• Agave syrup - preferably raw, has a stronger flavor so you can use less
• Maple syrup - another great alternative to sugar.
• Molasses - a healthy addition for many baked and savory dishes.
• Locally produced honey - support honey bees!
• Capers - these add a nice flavor to many savory dishes.
• Sun-dried tomatoes - add a punch of flavor to many entrees.
• Anchovies - use for salad dressings and sauces.
• Baking powder and baking soda - look for organic varieties.
• Vanilla - choose Fair Trade and organic whenever possible.
• Yeast - for many baking applications.
• Pasta - in addition to whole grain options, look for pastas made from rice, corn, and other alternative flours for new flavors and additional nutrients.
• Pasta sauce in a jar - having sugar-free, flavor-packed organic pasta sauces on hand makes pulling together last-minute meals a snap.
• Rice - with so many varieties, and many organic ones, you’ll travel around the world as you discover new tastes and textures.
• Beans and lentils - like rice, there is a whole world of these high-protein, high-fiber staples. You can buy them dry or canned.
• Baking mixes - perfect for those occasions when you need something to serve to your friends in a hurry. Look for whole grain, organic options.
• Coffee and tea - get organic, shade-grown, Fair Trade whenever possible.
• Dried fruits - these are great for adding to your baking or on salads.
• Tomatoes - keep several cans of crushed or diced tomatoes on hand for emergency pasta sauces or curries.
• Jams, jellies, and preserves - add these to delicious baked goods or spread on a piece of whole grain bread.
• Herbs (dried) - dried must be used and rotated; herbs that have sat on the shelf for over 6 months to a year must tossed and replaced.
Perishable Essentials
• Bread - whole grain and sprouted varieties are healthiest.
• Butter - this is preferable to margarine and adds flavor and depth to any dish.
• Cheese - You can then serve cheese and crackers any time!
• Citrus - including lemons, limes, oranges or grapefruit to make your favorite spa water. Add a few berries while you're at it!
• Dairy
• Eggs - get free-range, organic (chickens are the worst-treated farm animals on the planet!). Studies are showing organic eggs are lower in bad cholesterol and higher in antioxidants.
• Herbs (fresh) - add lots of vibrant flavor to your dishes with these (you can even grow your own!).
• Mayonnaise - soy mayonnaise can be a great choice.
• Mustard - perfect for many casseroles, dressings, and marinades.
• Garlic - keep several bunches always on hand in the fridge.
• Lettuce - organic of course!
• Nuts - add them to salads, pasta, and pesto dishes.
• Stocks - chicken and/or vegetable work well to add flavor to many dishes.
• Nut butters - these can be used in baking, in tonight’s dinner, or spread on sandwiches and crackers and provide extra nutrients and flavor.
• Vegetables, including carrots, shallots (the secret to fresh salad dressings and sandwiches), onions (red or brown), avocado (high in omega fatty acids), tomatoes, and potatoes (for roasting, mashing or thickening soups).
Superfood Essentials
• Berries - Deliciously tangy and sweet, berries contain antioxidant compounds which may help to slow the aging process. Whether you choose blueberries, acai, goji, cranberries, blackberries, raspberries or strawberries, your body benefits from these nutrition-packed gems
• Cinnamon - A USDA study shows that consuming a half teaspoon of cinnamon per day may significantly lower blood sugar in people with type 2 diabetes, as well as reduce triglyceride, LDL cholesterol, and total cholesterol levels.
• Eggs (especially egg whites) provide an inexpensive source of high-quality protein. Eggs are low in carbohydrates and sodium, and contain lutein and zeaxanthin, antioxidants that support eye health.
• Green vegetables - Vibrant and crisp, broccoli, kale, cabbage and Brussels sprouts are a good source of dietary fiber and complex carbohydrates. Spinach, kale, Swiss chard and romaine lettuce each contain beta-carotene, lutein and zeaxanthin that work together to support overall health Some studies show diets rich vegetables may reduce the risk of some types of cancer. Veggies are great sources of Vitamin B and with every bite, you will reap healthy benefits.
• Herbs and spices-Spice up your life! Studies show that common herbs and spices, such as sage and rosemary, are rich in antioxidants and may support healthy digestive function and the nervous system. About a teaspoon per day added to your favorite recipes is all it takes!
• Raw Honey-The buzz about honey is true! Full of B-complex vitamins, amino acids and enzymes, raw honey is tasty and a great substitute for refined sugars. Enjoy swirled into tea or drizzled over oatmeal.
• Legumes Beans and lentils, members of the legume family, are an excellent source of hearty, low-fat plant protein. Simmered in soups or blended into tangy spreads, legumes are a versatile and delicious introduction to superfoods. Soluble fiber from beans and lentils, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of legumes provides at least four grams of soluble fiber.
• Nuts & seeds Roasted, toasted or raw, nuts and seeds are a delicious source of protein and fiber. A tasty snack, nuts and seeds pack a nutritious punch with heart-healthy monosaturated oils, vitamins and minerals. The lignans in seeds have been demonstrated to reduce cholesterol levels, and scientific evidence suggests, but does not prove, that eating one and a half ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
• Olives & olive oil Rich and fruity, olive oil stands out as a culinary staple in Mediterranean cultures. A good source of monounsaturated fat, adding two tablespoons of olive oil per day to your diet may support cardiovascular health. Favolosamente!
• Omega-3 fish Cold-water fish like wild salmon, tuna and trout contain beneficial omega-3 fatty acids. Research shows that consumption of EPA and DHA omega-3fattyacids may reduce the risk of coronary heart disease. While amounts may vary by species, origin and season, one serving of omega fish provides at least 0.5 grams of EPA and DHA omega-3 fatty acids. There’s nothing fishy about that!
• Pomegranates Rich in powerful, free-radical fighting antioxidants called polyphenols, an eight-ounce serving of pomegranate juice enjoyed daily may support normal levels of cholesterol and healthy coronary artery function.
• Tea Sip your way to good health with a calming cup of tea. True teas, whether they are green, white, black or oolong, originate from the Camellia sinensis plant. Processing techniques differentiate each type of tea. With beneficial levels of flavonoids and only two calories per cup, drinking tea is a great way to support overall health.
• Tomatoes Naturally delicious and full of nutrients, tomatoes contain an abundance of lycopene, a health-promoting plant pigment. Lycopene not only gives tomatoes their ruby red color, it also helps support immune function and prostate health. Cooked tomatoes found in pasta sauce, salsa and tomato paste enhance the absorption of lycopene into your system.
• Whole Grains Rich in complex carbohydrates, whole grains add beneficial phytonutrients, fiber, vitamins and minerals to your diet. Packed with nutrition, the germ or “heart” of the kernel adds essential B-vitamins, iron and zinc to your plate. Diets rich in whole-grain, plant-based foods may reduce the risk of heart disease and some cancers.
• Yogurt and Kefir Creamy and cool, cultured dairy products, such as yogurt, kefir and buttermilk, contain probiotics. Also known as “friendly bacteria,” probiotics support the intestinal tract and the immune system. Maintain the overall health of your immune system and enjoy a cup of fruit yogurt, savor a tangy raspberry kefir or stir buttermilk into roasted garlic mashed potatoes.
