Healthy Kitchen Essentials: 10 Pantry Staples

May 16, 2013
Jessica Wilson • Lifestyle

A pantry may be well stocked, but that doesn’t mean it’s healthy! It is often a place where processed junk foods abound, but we can help you boot those unhealthy options out. With a few basic ingredients for cooking and snacking, you can throw together simple and nutritious meals in a heartbeat. Be sure to stock your pantry with these 10 versatile and healthy staples.

Kitchen Pantry Staples: Flaxseed

Flax Seeds

For a boost of omega 3s, fiber and natural antioxidants called lignans, flax seeds tout numerous health benefits and can be added to just about anything! Omega 3s fight inflammation in the body and help maintain beautiful skin, hair and nails. Add ground flax seed to your morning smoothie or oats, in baked goods and stews, or sprinkle on top of yogurt.

Oats

With fiber, complex carbs and cholesterol-lowering properties, oats are a healthy whole grain that can be incorporated into many different foods. Besides being budget friendly, they may help reduce the risk of heart disease. Use them to make a hearty bowl of oatmeal and in homemade nutrition bars, or add them to veggie burgers and breading for fish.

Healthy Pantry Staples: Dried Beans

Dried Beans

Stock your pantry with a variety of dried beans for a complete protein that is also great for weight loss. These fiber-filled complex carbs help prevent heart disease and lower cholesterol and make a great addition to any meal. Throw them in vegetable soups and chili, make a veggie burger or sprinkle them on top of your salad for a hearty lunch.

Apple Cider Vinegar

Keep raw, unfiltered apple cider vinegar in your pantry for a multitude of purposes around the house. This powerhouse remedy balances the pH levels in your body and is known as a weight loss inducer while helping to lower blood pressure and cholesterol. Take 2 tablespoons per day for optimal health or add to teas, dressings and sauces. It can also be used as an eco-friendly household cleaner and facial toner.

Healthy Pantry Staples: Raw Honey

Raw Honey

Raw honey is an alkaline-forming food and powerful antioxidant that promotes healthy digestion, a strong immune system, and balanced sugar levels. Its strong antibacterial properties help heal wounds and acne and treat allergies! To reap its benefits, mix it into morning tea and baked goods or spread on a banana or piece of toast.

Quinoa

When it comes to whole grains, quinoa is king. Filled with cancer-fighting phytonutrients, it contains all the essential amino acids necessary for a complete protein. So ditch the rice and refined pasta and throw this versatile grain in your favorite recipes and salads. Cook a big batch on Sunday night and use it throughout the week.

Healthy Pantry Staples: Nuts

Nuts

Keep a variety of nuts, which are filled with healthy fats, on hand as the perfect on-the-go snack. Whether you prefer almonds, walnuts, cashews or Brazil nuts, they all offer plenty of vitamins and minerals that are great for health and beauty. Tip: As a more caloric snack, be mindful when eating and stick to about a handful a day.

Vegetable Broth

Always keep vegetable broth on hand for a healthy cooking alternative and for fast and easy meal ideas. Use a low-sodium variety in homemade soups and crockpot creations, to add flavor to quinoa and other grains, or to sauté vegetables. It can also be used to moisten leftovers before reheating.

Healthy Pantry Staples: Coconut Oil

Coconut Oil

If you’re going to cook with oil, go with coconut oil as your healthiest option. Due to its saturated fat content, it remains stable when heated at high temperatures unlike other cooking oils that become rancid and toxic. It also gives off a nice aroma and has a unique taste. Get creative and use it in baking or to add flavor to coffee or hot chocolate.