Maintaining a well-stocked pantry makes everyday meals easier! You’re less likely to purchase less than healthy food on the fly when you know that you have many delicious nutritious foods at your fingertips at home!

 

Beans and Legumes

Split peas, various colors

Lentils

Garbanzo beans

Black beans

Kidney beans

Adzuki beans

 

Grains

Brown rice, short and long grain

Quinoa

Millet

Brown basmati rice

Buckwheat

Bulgur

Wild rice

 

Cereals/Pastas

Oatmeal

Polenta/Cornmeal

Rice cereal

Oat Bran, refrigerated

Wheat germ, refrigerated

9-grain cereals

Linguine, whole grain or vegetable

Rigatoni, whole grain or vegetable

 

Baking Supplies

Whole-wheat and whole-wheat pastry flour

Unbleached flour

Non-gluten flour mix

Quinoa flour

Garbanzo flour

Rye flour

Baking powder, non-aluminum

Baking soda

Sea salt

Yeast

Vanilla extract, and other flavors if you like

It’s a good idea to refrigerate or freeze less-used flours

 

Sweeteners

Sucanat or Rapadura

Brown-rice syrup/Agave

Molasses

Honey

Maple Syrup

Stevia

 

Herbs/Spices

Cinnamon

Ground ginger

Nutmeg, whole with a grinder

Curry

Basil

Parsley

Tarragon

Sea salt

Black pepper

Cayenne pepper

Red pepper flakes

Turmeric

Garlic powder

Ground ginger

Cream of tartar

Cumin

Paprika

Saffron

 

Canned Goods

Diced tomatoes

Tomato sauce

Coconut milk

Tuna, salmon, sardines

Various beans; kidney, garbanzo, etc.

Chipotle peppers

Refried beans

 

Condiments/Spreads

Ketchup

Mustard

Mayonnaise

Horseradish

Nut butters, almond, peanut, sesame

Rice-wine vinegar

Apple cider vinegar

Balsamic vinegar

Tamari/Soy sauce

Curry pastes

Applesauce

 

Teas/Beverages

Green tea and assorted other types

Mineral water

 

Oils

Extra virgin olive oil, first cold-pressed

Flax oil, refrigerated

Sesame oil

Toasted sesame oil

Sunflower oil

Grapeseed oil

Unsalted butter, refrigerated

Ghee

Coconut oil

 

Frozen Food

Edamame (whole soy beans)

Peas

Corn

Spinach

Blueberries and other fruit

Chicken and other meats, if desired

 

Refrigerated Food

Unsalted butter

Ghee

Eggs, free-range

Milk, dairy, nut and/or rice

Yogurt, plain

Flax oil

Vegetables, seasonal, your choice

Fruit, seasonal, your choice

 

Nuts and Seeds

Always buy raw

Almonds

Walnuts

Pumpkin seeds

Sesame seeds

Flax seeds

Sunflower seeds

 

Fresh Vegetables and Fruit

Onions

Garlic

Fresh seasonal herbs

Ginger

Lemons

Leafy Greens; kale, chard, spinach

Seasonal vegetables and fruits

 

Miscellaneous

Sea vegetables; Kombu, Arame, etc.