This grocery guide will help you learn how to stock a healthy pantry and freezer. With these pantry staples you’ll always be prepared to make tasty and nutritious meals.
I know a lot of people are worried with everything that is currently going on around the globe (and rightfully so). The corona virus is spreading fast, and we are dealing with massive disruptions to our everyday lives. Many of us are home, distancing ourselves from family/friends. In addition, we are worried about our health, food supply, and finances. It’s unsettling not knowing how long the virus will last or how long restrictions will be in place.
Even in times of crisis it’s important to take a step back, breath, and focus on how to maintain under such tricky circumstances. I understand a nutritious and yummy meal isn’t the first thing on everyone’s minds right now. However, I wanted to help in the way I know best.
Many people I’ve spoken to recently (on Skype or Zoom) have experienced the same frenzied grocery store trip. Which entails stocking up on anything and everything to limit trips out to the grocery store. The next question is, what do I do with all of this food? I wanted to share some of the pantry staples I usually have on hand that are great because they are shelf-stable, meaning they won’t go bad for an extended time.
Long Lasting Produce
If you’re able to make a trip to the store, consider these fruits and vegetables which tend to last longer and can be used in a variety of dishes: onions, carrots, celery, cabbage, sweet potato, potatoes, winter squashes, beets, radishes, green bananas, citrus fruit.
Grains
Having a variety of whole grains in your pantry is a great way to ensure you are getting fiber and nutrients in your meals. I like to have rolled oats, rice, barley, quinoa, farro, and couscous at my disposal at all times. Consider buying them in bulk and include them in stir fries, grain bowls, salads, soups, baked goods, and more.
Pasta
No matter the shape or type, dried pasta goes well with everything. Pasta comes in all different varieties including gluten free. Furthermore, brands offer an assortment of legume-based pastas that offer additional fiber and protein. You can serve pasta hot or cold, the main star of the meal or a side addition. It also holds up to all sorts of flavors from Italian to Asian which makes it extremely versatile.
Canned/Jarred Goods
Canned goods last for a long time and are often as healthy as fresh food because they are prepared at peak freshness. Buy canned or jarred fruit like applesauce, peaches, pineapple, pears that are in 100% juice or with no added sugar.
In addition, canned or jarred vegetables (artichokes, string beans, corn, red peppers, pickles) are great to add to meals. Jarred or canned olives are also good to have to add to savory dishes. Canned diced tomatoes, whole tomatoes, and tomato sauce are all healthy options that can be used in soups, stews, casseroles, pasta dishes, or added to a skillet meal. Likewise, always keep a jar of marinara sauce for an easy pasta dish or to make pizza.
Keep some canned protein options available too. These include canned fish (tuna, sardines), chicken, beans, and legumes. Beans and legumes are packed with protein and fiber, which keep you full. Beans are a great inexpensive protein source that can make a complete meal. Choose dried or canned beans, just be sure to get low sodium and rinse before using. Fill your cart with black beans, chickpeas, lentils, and kidney beans, which can be used to make quesadillas, pureed dips, soups, chili, bean salads and more.
Stocks and broths are available in cans or cartons, or space saving bouillon cubes or pastes. Look for low sodium versions since you can adjust the flavor to your own taste. Use them to make soups, stews, risottos, or as a flavor booster for a variety of sauces.
Dry Baking Goods
I always keep all the baking basics well stocked because you never know when your sweet tooth will kick in. I buy a variety of flours (white, whole wheat, oat, almond), baking powder, baking soda, sugar (brown, white, coconut), cocoa powder, and can’t forget about chocolate chips! With kids being home from school baking is a great activity to get them involved in. Plus making homemade baked goods is delicious! This is a great time to experiment with muffins, breads, cookies, cakes and more.
Frozen
Stock up on frozen fruit, vegetables, bread, ready-to eat meals, pizza crust, meat varieties (ground meat, burgers, meatballs etc..), edamame. Frozen fruit and vegetables are just as nutritious, if not more so, than fresh produce because it is frozen at peak ripeness. Also, if you stocked up on too much fresh produce that is starting to go bad, slice it up and freeze it.
I store whole grain bread, English muffins and flat breads (to make personal pizzas) in the freezer all the time. With bread options you can easily make grilled cheese, pizzas, toast, French toast or tear it up to make your own stuffing or bread crumbs.
Condiments/Spreads
Don’t forget to stock up on your essential condiments to add flavor. Stock your pantry with a variety of cooking oils (olive oil, avocado, sesame) and vinegars (apple cider, balsamic, red wine, rice) to add depth of flavor. It is so easy to make your own homemade salad dressings. Get my recipe for an easy homemade Greek Dressing or Lemon Honey Vinaigrette. In addition, consider mustard, salsa, hot sauce, chili sauce, ketchup, honey, and soy sauce. Also, great spreads to have on hand include pesto, hummus, guacamole, and nut butters.
Seasonings
A little spice can turn a bland meal into an extraordinary one. My go-to seasonings I always keep in stock include: garlic powder, black pepper, salt, basil, oregano, cilantro, parsley, cumin, cinnamon, turmeric, vanilla extract and chili powder. However, there are plenty of other seasonings you can purchase to give meals a bold and intense flavor.
Other
Some other staples worth mentioning include nuts/seeds (almonds, pistachios, cashews, walnuts, sunflower seeds, chia seeds, hemp seeds, flax seeds ) shelf-stable milk, and healthy snack options like popcorn, crackers, bars and more.
Some takeaways:
The bonus of always being prepared with a well-stocked pantry is that you’re ready for anything. Given limited grocery trips, or none at all, be sure you have a few more of these pantry staples to last you over the course of a few weeks.
My tip is to take note of what you have in the refrigerator, pantry, and freezer so you know what you already have on hand. If you are unable to get to the grocery store, use fresh produce first (because it won’t last as long). Next use freezer items, and then shelf stable pantry items. Be aware that some grocery stores are still providing grocery delivery services as an option as well.
Another tip don’t feel like you have to buy anything and everything you can lay your hands on. If you buy foods you have never used before you are less likely to make use of them. So don’t hoard food you won’t actually eat. This takes away from families who actually use and need those items.
Take care of your well-being
My best advice is to continue to take care of your health and well-being during this time to keep your immune system strong. Find healthy ways to cope with the stress and anxiety like reading, cooking, playing with your kids, free online workouts, catching up on your favorite tv shows, and more. Also be sure to get plenty of sleep and do your best to get a variety of nutrients and make balanced meals with making do with what you have.
I hope our lives will return to normal soon but for now try to make the most of this time. Enjoy the time with your family all being home or set up Facetime dates with friends.
Here is my healthy grocery guide for pantry staples (click the image to download the printable version):
Now that you have a stocked pantry, what can you make with these items? Stay tuned, I will provide some yummy recipes using pantry staples. For now, here are some of my recipes that utilize pantry staples.
Hearty Healthy Chili (if you don’t have ground meat on hand or in the freezer, make a vegetarian version)
Greek Orzo Pasta Salad (substitute couscous or pasta for the orzo; use jarred roasted red peppers, artichokes, olives or whatever you have on hand)
Healthy Banana Oat Pancakes (great recipe if you are trying to use up bananas turning brown)
Cashew Butter (substitute different nuts like almond or peanuts)
Stay healthy everyone!
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