Pantry Makeover: Stock Up on Healthier Staples

We’ve all been there. It’s 6:45 pm (or 7:45 or…10) and you’re wondering what on earth to eat for dinner. Here’s the good news: with a little planning, you can hunger-proof your pantry and make it easier to create fast and good-for-you meals with staples you always have on hand!

A healthier pantry starts with some of the same basics that build a wholesome plate: whole grains, beans, nuts, seeds and healthy flavor boosters such as vinegar and low-sodium soy sauce.

Whole Grains

Whole grains are packed with nutrients and many are packed with fiber, too. Use brown rice, quinoa or bulgur as flavorful foundations for Mighty Bowls like this one with pinapple and ginger. Barley and brown rice are tasty, but take the better part of an hour to cook, so be sure to stock up on some quick-cooking varieties like bulgar or quinoa for busy days. (Frozen grains can be a lifesaver when you’re pressed for time too.)

Don’t forget about whole grain pasta. Two ounces (dry) of whole wheat spaghetti or linguine, for example, can deliver about 6g protein, and it’s perfect for pantry meals like Puttanesca Pasta or Quick Italian Spinach and Pasta Soup.

Beans

Beans provide a shelf-friendly source of protein, fiber and phytonutrients. Cooking dried beans from scratch is easy (though it takes some time at the stovetop) and affordable, while canned beans are key for convenient meals on the fly. With plenty of beans in your pantry, you can whip up salads, burritos, Quick and Easy Veggie Chili or Simply Delicious Homemade Hummus.

Nuts and Seeds

They may be small, but nuts and seeds pack a powerful wallop of flavor and texture. Although they tend to be high in fat (and, therefore, calories), it’s primarily monounsaturated and polyunsaturated fat, and they can also offer fiber, protein and a host of vitamins and minerals.

Nuts and seeds can work double duty, too. When you are making salad dressing, look to nutbutters and seedbutters as flavorful alternatives to other milder extracted oils. Tahini adds mellow, nutty flavor to Creamy Sesame Greens, while peanut butter makes a tasty sauce for recipes such as Sesame-Peanut Noodles.

Flavor Boosters

Don’t forget those indispensable ingredients that pull everything together! A short list includes low-sodium vegetable broth, no-salt-added canned tomatoes, low-sodium soy sauce, vinegars and your favorite dried herbs and spices.

Read more on Whole Food's BLOG

Stock up Now: 17 Healthier Pantry Staples

Whole Grains

  • Brown rice, barley, quinoa, bulgar, millet, or rolled and/or steel-cut oats
  • Whole grain pasta

Beans

  • Dried beans and lentils
  • Canned no-salt-added beans

Nuts and Seeds

  • Raw almonds, cashews, walnuts, pumpkin seeds or sunflower seeds
  • No-salt-added peanut or almond butter

Flavor Boosters + Extras

  • canned no-salt-added diced tomatoes
  • low-sodium vegetable broth
  • unsweetened plain soymilk
  • unsweetened plain almondmilk
  • mellow white miso
  • tahini
  • dried apricots, dates or raisins
  • Dijon mustard
  • a variety of vinegars or lemons and limes
  • your favorite dried herbs and spices
  • nutritional yeast

13 comments (Add your own)

1 JeaAstego - December 24, 2018 @ 10:42 AM

Viagra Purchase Australia Xenical 60 Mg Propecia Hiperprolactinemia cialis 20mg for sale Tegretol Without Prescription Forum Cialis Soft Tabs Commander Cialis Cialis Mode Emploi achat viagra pharmacie en orleans Efectos Kamagra Oral Jelly Levitra Kauf Code For Amoxicillin Colchicine No Prescription Canada viagra online pharmacy Delivered Amoxicillin Viagra Pas Marche
2 yeezy boost 350 - May 7, 2019 @ 12:32 PM

My spouse and i have been now thankful when Jordan managed to round up his web research out of the precious recommendations he grabbed out of your site. It's not at all simplistic to just choose to be giving for free concepts which some people have been selling. And we also consider we now have you to be grateful to because of that. The type of explanations you have made, the easy web site navigation, the relationships you make it easier to foster - it is mostly great, and it's leading our son and the family believe that the theme is amusing, and that's tremendously serious. Many thanks for the whole thing!
3 jordan 4 - May 11, 2019 @ 1:55 PM

I wanted to put you the very small word so as to thank you very much as before for these magnificent basics you've provided in this case. It is really surprisingly generous with you to grant extensively all that many individuals would've offered as an e book to help with making some profit for themselves, principally considering the fact that you might have tried it in the event you considered necessary. The basics likewise acted to become great way to fully grasp that many people have similar eagerness much like my own to see a whole lot more with regards to this problem. Certainly there are a lot more pleasurable opportunities in the future for many who discover your site.
4 birkin bag - May 16, 2019 @ 12:14 AM

Needed to write you the tiny note to help thank you once again for those magnificent techniques you've featured on this website. This is really seriously open-handed with people like you to deliver openly what a lot of people would've advertised for an electronic book to generate some dough for their own end, primarily now that you might well have done it if you ever wanted. The inspiring ideas also acted as the great way to know that someone else have the same zeal just like mine to realize a whole lot more regarding this problem. I'm sure there are several more pleasant periods ahead for individuals that look over your website.
5 moncler outlet - May 20, 2019 @ 10:33 AM

Thanks for all your work on this web page. Gloria delights in going through investigation and it's really simple to grasp why. All of us know all about the lively mode you provide good strategies by means of your website and as well encourage response from other ones about this area then my daughter is actually learning a whole lot. Enjoy the rest of the new year. You are doing a fantastic job.
6 fila online shop - May 24, 2019 @ 1:07 PM

I am commenting to make you understand of the really good discovery my cousin's daughter undergone reading your blog. She picked up a good number of pieces, which included what it's like to have an awesome giving style to get other folks without hassle grasp selected tricky things. You actually surpassed people's desires. I appreciate you for rendering the necessary, safe, informative and unique thoughts on that topic to Sandra.
7 off white jordan 1 - May 28, 2019 @ 11:05 AM

I needed to post you the very small observation in order to thank you as before just for the lovely information you've documented in this article. This is certainly unbelievably open-handed of you to supply unhampered precisely what numerous people could possibly have made available for an e-book in order to make some dough on their own, certainly given that you might well have tried it if you ever decided. The good tips additionally worked to be the easy way to realize that many people have the identical eagerness really like my personal own to find out way more when considering this problem. I know there are some more enjoyable periods in the future for people who read your website.
8 nike shoes for women - June 1, 2019 @ 2:03 PM

A lot of thanks for all your valuable labor on this web site. Gloria takes pleasure in making time for research and it is easy to understand why. Most of us hear all of the powerful means you give both interesting and useful guidelines through your web site and even increase participation from people on this situation while our child is undoubtedly starting to learn so much. Take advantage of the rest of the new year. You're the one performing a wonderful job.
9 yeezy boost 350 v2 - June 1, 2019 @ 7:21 PM

I must show appreciation to the writer for bailing me out of such a incident. Right after looking out throughout the world wide web and obtaining thoughts that were not powerful, I thought my entire life was over. Being alive without the presence of strategies to the difficulties you have sorted out by means of your good posting is a serious case, as well as ones that would have in a wrong way affected my entire career if I had not encountered your website. Your talents and kindness in dealing with all the stuff was priceless. I am not sure what I would've done if I hadn't come upon such a subject like this. I can now look forward to my future. Thank you very much for the specialized and sensible help. I won't hesitate to refer your web blog to anyone who would like guidelines on this subject matter.
10 gucci belts - June 5, 2019 @ 11:31 AM

Thanks so much for giving everyone an exceptionally breathtaking possiblity to check tips from this web site. It's always so ideal and as well , jam-packed with a lot of fun for me personally and my office co-workers to visit the blog more than three times a week to read the fresh secrets you have. And indeed, we're certainly happy considering the staggering secrets you serve. Certain 2 points in this article are clearly the finest we've ever had.
11 yeezy shoes - June 9, 2019 @ 1:29 AM

I intended to put you that little bit of word so as to say thanks over again considering the beautiful methods you've featured on this site. It was certainly strangely generous with you to supply easily what a few people could have marketed for an e book to end up making some cash for themselves, certainly considering that you might well have tried it if you wanted. These good tips also worked like the good way to understand that other individuals have similar passion just like mine to know a lot more on the subject of this issue. I am certain there are some more fun instances up front for individuals who scan through your blog.
12 michael kors handbags sale - June 12, 2019 @ 11:02 AM

I and also my friends came reading through the good things on the website then the sudden developed a terrible suspicion I had not thanked the web site owner for them. The ladies became for that reason very interested to see them and have in effect truly been tapping into them. Thank you for actually being really accommodating and for choosing these kinds of helpful subject areas millions of individuals are really needing to know about. Our own honest regret for not saying thanks to you sooner.
13 coach outlet store - June 16, 2019 @ 2:09 AM

I have to express thanks to you just for bailing me out of this type of problem. After searching throughout the the web and coming across advice which are not productive, I thought my life was gone. Existing without the presence of approaches to the difficulties you have sorted out by way of your write-up is a critical case, and ones that would have adversely damaged my career if I had not noticed your web site. That competence and kindness in playing with every aspect was invaluable. I am not sure what I would have done if I hadn't discovered such a thing like this. It's possible to now relish my future. Thanks so much for your professional and amazing help. I will not be reluctant to endorse your web site to any person who should have direction about this area.

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted.