My top 5 pantry staples
If 2020 has taught us anything, it’s the importance of keeping our pantry stocked. Having food at our fingertips is key for those days when we want an easy, homemade meal. I am a big advocate for cooking meals at home, which is why I keep these five items in my pantry at all times.
01. Quinoa
I keep quinoa on rotation for my weekly meal prep. Quinoa is a quick-cooking whole grain (20 minutes) and is high in protein, iron, and calcium with a mix of the B vitamins and other minerals, (Haas, 2006, p. 329). It is naturally gluten-free and is also a complete protein. This makes it an excellent nutrient-dense pantry staple! It’s also incredibly versatile and can be mixed into a savory stir-fry or with berries and nondairy milk for an easy, delicious breakfast.
02. Sardines or Anchovies
These two fish are packed with omega-3s and are also a good source of protein. As small fish, they contain very low mercury levels so they are a much better option than larger fish such as tuna. Additionally the omega-3 fatty acids in these fish aid in the prevention of heart attacks and strokes, (Haas, 2006, p. 343). I like having these on hand for when I need a quick, nutrient dense protein to add to my meal. I especially like using them alongside my daily lunch salad.
03. Nuts and Seeds
Nuts and seeds are nutrient powerhouses. Specifically they contain anti-inflammatory fats, antioxidants, and minerals such as zinc and magnesium, (Hyman, 2018, p. 208). I generally rotate between almonds, walnuts and cashews, but I always keep Brazil nuts on hand so I could get my daily dose of selenium. The seeds I rotate between include chia, flax, hemp and pumpkin. Each type of nut and seed has its own unique properties so your best bet is to change it up. This will provide a range of micronutrients. Pro-tip: store your nuts and seeds in the fridge to extend their shelf-life.
04. Beans
Beans are one of my favorite ingredients for easy, ready-to-go meals. They can be used in many different ways. Add them to salads and wraps or make your own dip. I always keep a couple cans of garbanzo beans so I have them to prepare homemade hummus. Nutritionally speaking, beans are high in fiber and promote digestive health. Studies at the University of Guelph in Ontario and Agriculture and Agri-Foods, found that beans increase the amount good gut bacteria as well as promote the integrity of the gut lining, (Li, 2019, p. 179). Pro-tip: Soak your beans overnight to decrease their cooking time and make them easier to digest.
05. Extra Virgin Olive Oil
This is the primary oil I use not only because it tastes amazing, but also because it has potent nutritional properties. “Extra virgin olive oil is made from pressed olives without any chemicals or refinement and contains the highest level of bioactives as well as best taste,” (Li, 2019, p. 118). It’s nutritional benefits include Vitamin E, antioxidants and dietary fat. I use olive oil when cooking veggies (sautéed or roasted), as a dressing for salad or drizzled over avocado toast.
Haas, Elson M. (2006). Foods. In Staying Healthy with Nutrition. (p. 329). New York, NY: Ten Speed Press.
Hyman, M. (2018). Nuts and Seeds. In Food: What the heck should I eat? (p. 208). New York, NY: Little, Brown and Company.
Li, William. (2019). Starve Your Disease, Feed Your Health. In Eat to Beat Disease. (p. 118). New York, NY: Grand Central Publishing.
