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

28 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.
14 jordans - September 12, 2019 @ 10:55 PM

I wanted to write a word to thank you for the marvelous tactics you are showing at this site. My considerable internet research has at the end been rewarded with awesome know-how to exchange with my great friends. I would mention that many of us readers actually are definitely lucky to live in a wonderful site with many wonderful people with valuable pointers. I feel very much privileged to have discovered the webpages and look forward to plenty of more excellent moments reading here. Thanks a lot again for everything.
15 yeezys - September 14, 2019 @ 2:55 PM

My wife and i were absolutely joyous when Edward could do his studies from the precious recommendations he got out of the web site. It's not at all simplistic to simply continually be offering guidelines that others might have been trying to sell. Therefore we acknowledge we have the website owner to be grateful to because of that. All of the explanations you have made, the straightforward website navigation, the friendships your site aid to promote - it is many exceptional, and it's helping our son and our family understand the theme is satisfying, which is certainly seriously serious. Many thanks for the whole thing!
16 air jordan shoes - September 16, 2019 @ 1:57 AM

I have to show my appreciation to you just for bailing me out of this type of matter. As a result of researching throughout the world-wide-web and coming across ways that were not beneficial, I figured my entire life was gone. Being alive without the answers to the problems you have solved through your main article content is a serious case, as well as ones which might have negatively affected my career if I had not come across your blog post. Your own skills and kindness in handling the whole thing was helpful. I am not sure what I would've done if I had not encountered such a point like this. It's possible to at this point look ahead to my future. Thanks for your time very much for your high quality and sensible help. I will not be reluctant to propose your blog to anybody who will need counselling about this topic.
17 jordan shoes - September 17, 2019 @ 1:10 PM

I enjoy you because of each of your hard work on this web site. My aunt really likes working on research and it's really simple to grasp why. A lot of people hear all concerning the lively ways you convey simple ideas via your website and foster response from the others on this idea while our girl is certainly learning a lot of things. Take pleasure in the rest of the new year. You're performing a dazzling job.
18 reebok outlet - September 18, 2019 @ 10:18 PM

Needed to send you that very little observation in order to thank you very much once again for these awesome methods you have provided above. It has been simply strangely open-handed with people like you to give without restraint exactly what some people might have advertised for an ebook to get some cash for themselves, mostly considering that you could possibly have tried it if you wanted. Those tricks in addition served to become good way to fully grasp someone else have the same desire much like my personal own to see somewhat more with regard to this issue. I am sure there are lots of more fun situations up front for folks who look over your blog post.
19 off white jordan 1 - September 20, 2019 @ 3:53 PM

I am only writing to make you understand what a wonderful discovery my girl enjoyed going through yuor web blog. She even learned several issues, which included how it is like to possess an ideal giving heart to have a number of people easily completely grasp selected specialized things. You really exceeded readers' expectations. Thank you for providing the precious, trustworthy, revealing and even fun guidance on that topic to Lizeth.
20 longchamp outlet - September 22, 2019 @ 2:24 PM

My wife and i felt quite satisfied when Louis could finish off his investigations because of the ideas he acquired from your very own site. It is now and again perplexing to just always be giving freely concepts that men and women have been trying to sell. And now we recognize we now have the writer to be grateful to for that. Most of the illustrations you've made, the simple blog menu, the friendships you help instill - it's mostly wonderful, and it is aiding our son and the family consider that this subject matter is amusing, and that is wonderfully serious. Many thanks for the whole lot!
21 jordans - September 24, 2019 @ 7:40 AM

I not to mention my buddies were found to be looking through the best suggestions located on your site while immediately got an awful feeling I never expressed respect to the website owner for those strategies. The women had been absolutely glad to read through them and have in truth been having fun with them. Thank you for turning out to be really kind and for going for varieties of excellent resources millions of individuals are really wanting to know about. My sincere apologies for not saying thanks to earlier.
22 louboutin - September 25, 2019 @ 11:19 PM

I want to convey my love for your kind-heartedness giving support to individuals that really want assistance with this topic. Your very own commitment to getting the message all through was wonderfully effective and have truly permitted others like me to attain their targets. This warm and friendly report indicates a lot to me and further more to my peers. Warm regards; from all of us.
23 chrome hearts online - September 27, 2019 @ 4:27 PM

I simply needed to appreciate you again. I do not know the things I could possibly have sorted out in the absence of these opinions shown by you directly on that area. Previously it was the hard issue in my position, however , considering this specialized technique you solved it made me to leap over gladness. I'm grateful for the assistance and as well , hope you comprehend what a powerful job you are carrying out educating the mediocre ones all through your blog. I am certain you haven't got to know any of us.
24 adidas nmd - September 29, 2019 @ 12:12 PM

Thanks so much for providing individuals with an extraordinarily nice chance to discover important secrets from this blog. It's always very amazing and as well , stuffed with amusement for me and my office peers to visit your site no less than three times in a week to read through the new issues you have. Not to mention, I am just actually impressed for the perfect inspiring ideas you serve. Selected 4 areas on this page are ultimately the most effective we've had.
25 michael kors factory outlet - October 1, 2019 @ 1:37 PM

Thanks so much for providing individuals with remarkably marvellous possiblity to check tips from here. It really is very awesome and as well , packed with fun for me and my office co-workers to search your site nearly three times per week to read the new secrets you have. And of course, I'm always fascinated for the stunning tips you serve. Certain 3 points in this post are honestly the most impressive I've had.
26 nhl jerseys - October 2, 2019 @ 11:07 PM

I and also my friends were found to be reading the great information from your website then instantly I got a terrible suspicion I never expressed respect to the site owner for those techniques. Those young men were as a result stimulated to read them and have now without a doubt been having fun with those things. Thanks for being really thoughtful and also for selecting such nice tips most people are really needing to be informed on. Our own sincere apologies for not expressing appreciation to you sooner.
27 air jordan - October 4, 2019 @ 12:35 PM

I wanted to compose you this bit of word just to give many thanks as before with your unique information you have provided in this case. It is certainly pretty open-handed of you to offer easily what most of us could have advertised for an electronic book in making some profit for their own end, precisely seeing that you could possibly have done it if you considered necessary. The tricks in addition acted like a fantastic way to be aware that other individuals have similar keenness really like my personal own to understand very much more with respect to this condition. Certainly there are several more enjoyable situations ahead for folks who look into your site.
28 nike outlet - October 5, 2019 @ 6:12 PM

Thank you a lot for giving everyone an extremely wonderful possiblity to discover important secrets from this site. It is often so fantastic and as well , full of amusement for me and my office friends to search the blog nearly 3 times in one week to read through the newest things you have. And definitely, I'm so certainly impressed considering the striking secrets served by you. Selected 3 facts in this post are basically the most beneficial we have all ever had.

Add a New Comment


code
 

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