Thank you for filling out the Nutrition Deeper Dive Questionnaire and taking the time to reflect on your deepest desires.
Below is my Top 10 Pantry Staples and you can click the picture for a printable copy.
TOP 10 PANTRY STAPLES
These are my top 10 favorite pantry staples I always have on hand. Use the guide to stock your pantry (or freezer) so you’re never stuck without nutritious to eat. Most items can be found at your local grocery store but I included links (click the underlined words) for Amazon in case you want to order online instead.
Pantry Staples
- Eden Brand Black Beans or Chickpeas – Eden adds a seaweed called kombu which helps release the gas–producing properties of beans and their cans are free from the endocrine disrupter bisphenol-A (BPA). Beans are filled with fiber, protein, magnesium and iron that support lasting energy and stable blood sugars. Use them to make hummus or flavor with spices and veggies for taco night.
- Chia Seeds – These nutritional powerhouses are filled with omega-3, fiber and protein. Chai seeds absorb 30 times their weight in water so they help regulate your body fluids and electrolyte balance. Use them to make Reese’s Power Bites, in smoothies, or as an egg alternative in baking.
- Bragg’s Apple Cider Vinegar (ACV) – Just one tablespoon per day has been shown to improve acid reflux and heartburn, can aid in weight loss, supports a healthy alkaline pH level and helps to cleanse your lymph nodes. Use ACV in salad dressings, AVC Green Smoothie, or as morning tonic when mixed with water.
- Herbamare – Hands down my favorite seasoning. This combination of organic herbs and sea salt adds the perfect amount of flavor to veggies, beans, pastas and fish.
- Mary’s Gone Crackers – These gluten-free crackers pair perfectly with tuna salad, chickpea salad, soup or hummus.
- Organic Virgin Coconut Oil – Coconut oil is high in saturated fat but actually increases you good cholesterol (HDL) and contains lauric acid which has antibacterial, antimicrobial and antiviral. Use it to sauté veggies or spread it on Ezekiel bread or a toasted rice cake.
- Raw Cashews – These nuts contain heart-healthy fats and five grams of protein per ¼ cup serving. These nuts are packed with minerals – copper, phosphorus, zinc, iron, magnesium, manganese and selenium. Buy nuts raw to avoid excess salt and unhealthy added oils. Eat them as a snack or use them to make homemade cashew milk, cashew cheese, or add them to stir-fry.
- NaturAlmond Butter – Any organic almond butter made with simple ingredients will do. This particular brand is local to me and spreads easy. When choosing almond butter, look for one with simple ingredients (almonds + sea salt), no added oils, preservatives or refined sugars. Use it in smoothies, to top Ezekiel muffins, for salad dressings or paired with an apple.
- Organic Quinoa – Red Bob’s Mill, Ancient Harvest and Whole Foods 365 Organic are my favorite brands. This protein packed grain is gluten-free. Use it as a substitute for rice, in salads, or in side dishes.
- Skinny Pop Popcorn – Gluten, dairy, preservative, and GMO free but full of flavor. Most microwavable popcorn bags contain perfluorooctanoic acid (PFOA), the same toxic chemical found in pots and pans which the EPA lists as a carcinogen.
Frozen Staples*
- Ezekiel Muffins, Bread and Tortillas (some contain gluten) – You’ll find these in the frozen section. Made from sprouted grains and lentils to keep you satisfied for hours. Pull them out the day of or evening before to defrost. Pair them with eggs, use them as burrito wrapper, pizza crust or top them with almond butter and a sprinkle of cinnamon.
- Berries and Fruit – Frozen fruit preserves freshness and nutrients plus, helps you save money because it’s always in season. Keep frozen fruit for smoothies, as a frozen snack or warm fruit on the stove top for a pancake topping.
*No Amazon links because they are best purchased at the grocery.
Here are all the goodies. Enjoy!
