10 Healthy Pantry Staples You Should Always Have On Hand

A well-stocked kitchen is necessary to prepare a healthy dinner quickly.  But because a lot of nutritious items are highly perishable and need to be consumed within a few days, many home cooks quickly deplete their food supplies.  Even when you run out of your favourite foods, you can still make nutrient-dense meals and snacks with a variety of long-lasting, healthful staples that you can keep in your pantry, freezer, and refrigerator.

Beans and lentils:

These are some of the most nutritious foods you can consume.  Additionally, lentils and dry and canned beans have very lengthy shelf lives, which makes them a great non-perishable food option to have on hand.

 In actuality, dried beans can keep ten years or longer, while canned beans can be kept in the cupboard at room temperature for two to five years.  Because they don’t have the moisture required to encourage microbial growth, dried beans have a very extended shelf life.  Canned and dried beans and lentils are not only shelf stable but also nutrient-dense, including a wealth of fibre, magnesium, B vitamins, and iron.

Nuts and seeds:

These are nutrient-dense powerhouses that offer a variety of vitamins and minerals, fibre, satisfying protein, and healthy fats.  Nuts and seeds are a wise addition to any pantry since they can be stored at room temperature for one to four months, depending on the kind.

 Natural nut and seed butters are healthier, longer-lasting substitutes for their commercial equivalents, which usually include added sugar and oils.  Salads, trail mix, yoghurt, muesli and other foods can all benefit from the addition of nuts and seeds.  Nut and seed butters can be spread on fruits or vegetables for a quick and filling snack, or they can be used to sauces and smoothies.

Grains:

Because of their adaptability and ease, grain-based foods such as salads, grain bowls, soups, and pilafs are excellent options when time is of the essence.  Purchasing grains in bulk is a wise decision because they can be stored at room temperature for months or even years, depending on the kind. These grains include quinoa, brown rice, amaranth, bulgur, oats, and spelt.  Additionally, consuming these grains may help prevent diseases like heart disease and some types of cancer since they are great providers of fibre and minerals like magnesium, manganese, and B vitamins.

Frozen fruit and vegetables:

Berries and greens are among the many fresh fruits and vegetables that spoil quickly.  However, you may always have nutrient-dense vegetables on hand if you purchase these meals in frozen form.  Frozen fruits and vegetables are a convenient and healthful freezer staple since their micronutrient content is similar to that of fresh produce.  Try using frozen greens into smoothies, soups, and sautés.  Similar to fresh berries, frozen berries can be added to muesli, smoothies, baked goods and yoghurt parfaits to naturally sweeten them.

Healthy fats for cooking:

Depending on the type, some fats, such as olive oil, ghee, and coconut oil, can be stored at room temperature for up to a year. Because of this, you may purchase these pantry essentials in greater amounts, ensuring that you always have a source of healthy fat on hand. Cooking with these healthy fats improves the absorption of fat-soluble vitamins, minerals, and antioxidants from meals and gives recipes a taste boost.

Fermented foods:

In addition to being tasty and adaptable, fermented foods like pickles, kimchi, and sauerkraut provide several health advantages. According to research, they may help lower blood sugar and inflammation while also enhancing digestive health.

You may stock up without worrying about food waste because these goods also last a long time. For comparison, pickles and sauerkraut keep well for up to 18 months at room temperature. These tart delicacies can be eaten right out of the jar or added to salads and other dishes as tasty toppings.

Spices and dried herbs:

A well-stocked spice rack is necessary to provide recipes with flavour.  Herbs and spices improve the taste of food and can be useful when you’re stuck on a recipe.  Additionally, adding dried herbs and spices to your diet has several health benefits.  The health advantages of turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin are astounding. They may help lower your risk of some diseases and reduce inflammation.

Garlic and onion:

Due to their versatility and extended shelf life, garlic and onions form the foundation of many dishes and are preferred by both home and professional cooks.  Both have also been demonstrated to have numerous health benefits, and consistently indulging in them may lower your risk of developing a number of ailments, such as diabetes, heart disease, mental decline, and some types of cancer.

Long-lasting fresh produce:

Fruits and vegetables that can be kept for a few weeks or longer in the refrigerator or on the counter include sweet potatoes, butternut squash, apples, beets, cabbage, spaghetti squash, rutabagas, pomegranate, carrots, and citrus fruits, yet many fresh fruits and vegetables spoil quickly even when refrigerated.

Frozen fish, poultry, and meat:

Fresh meat, poultry, and fish are extremely perishable, but if frozen and stored at the proper temperature, they will remain edible for a considerably longer period of time.  For instance, seafood like cod and haddock can be kept in the freezer for up to five months, while fresh beef and poultry can be kept frozen for up to a year.  When fresh animal protein sources are scarce, having a healthy supply of frozen meat, fish, and poultry on hand can help you make nutritious, high-protein meals.

The Bottom Line

You can guarantee that you always have the components on hand to make a nutritious, home-cooked meal by keeping your pantry, freezer, and refrigerator stocked with nutritious goods.  Before you know it, your kitchen will be packed with nutritious staples thanks to a few of the items mentioned above that you may buy on your future grocery shopping trips.