Have you been thinking your pantry needs an overhaul, but you’re not really sure exactly what to change? If so, you’ve come to the right place. Below, I’ve put together a basic list of healthy pantry essentials for you to add to your own grocery list. Many of the items will simply replace similar but less nourishing varieties you may already have in your pantry. This is a great first step toward creating a healthy-food kitchen, whether your goals include weight loss or simply better overall health.
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By the way, I purchase most of my healthy pantry essentials from iherb. They have an amazing selection and deliver worldwide. You can find out more about what I think of iherb in this review post about their products and service level.
Healthy food essentials | Oils
- Coconut Oil. Great for high-heat cooking, using as a spread, or in healthy sweet treats such as homemade truffles
- Olive Oil. Drizzle over roasted vegetables and use for salad dressings
Before we go any further, let me address your concern about the high content of saturated fat contained in coconut oil. The myth that this type of fat is ‘bad’ for you is gradually being dispelled, and a number of surprising health benefits are being found.
Do away with any cheap vegetable oils you still have floating around. Sunflower oil (unless it’s cold-pressed) and canola oil are highly processed and ‘damaged’ oils that contain ‘trans fats’ – the fats that all scientists agree are ‘bad’ fats. The only reason these oils should be in your cupboard is to make playdough for your kids. They have no place in a healthy food kitchen or on an essential grocery list!
Healthy food essentials | Tinned goods for meals
- Chickpeas are great for making hummus and for using in curries, soups, casseroles, patties, and salads! If you are organized enough to prepare them in advance, you can also buy dried chickpeas.
- Chopped tomatoes. Used in many dishes, including soups and pasta
- Coconut Cream. Amazing in curries and smoothies
Healthy food essentials | Meal Bulkers
- Buckwheat and Quinoa. These are two examples of low-allergenic, healthy whole grains that can be used in various dishes. Use them the same way you would rice: make them into patties or add them to salads. Make sure you soak them before use for optimal nutrition.
Healthy food essentials | Condiments For A Healthy Kitchen
- Natural Sea Salt is a healthy alternative to common table salt, which has been ‘iodized’ and ‘refined’ to remove all the goodness. Choose sea salt with naturally occurring iodine. Add it to your whole-food dishes and/or put a pinch in a glass of water.
- Peppercorns. Great for adding flavor to any dish.
- Tamari. This is wheat-free soy sauce. Great for flavoring stir-fries and other dishes
- Herbs and spices. Most herbs and spices have incredible health properties, plus they can make your meals super flavorful and delicious! I love using a range of herbs and spices in my cooking. You can learn about the amazing health benefits of a few of my favorite spices (turmeric, cinnamon, and ginger) in this article on the incredible benefits of turmeric milk.
This is not a complete list of food pantries, but it should be a great start for creating a healthy food kitchen. (If and where possible, I encourage you to choose organic varieties and eat alongside plenty of ‘real’ food, i.e., primarily vegetables, fruits, nuts, seeds, eggs, and meats (if you choose to eat meat). You’ll also want to check out my top five tips for healthy eating habits.
Equipment essentials for a healthy kitchen
It’s important that you have a few basic essentials to prepare and cook healthy food. These include:
- Pots and pans of different sizes, as required. If you cook for a family or like to cook in batches, go for larger sizes. Stainless steel is my favorite healthy pot option, and I love heavy, cast iron fry pans. Avoid “non-stick” options such as Teflon, which contain chemicals that can be released into your food.
- Wooden chopping boards, as required. I definitely prefer the natural antibacterial properties of wood rather than a plastic board.
- Utensils, as required. You may need specific utensils for different meals, such as a soup ladle, spatula, grater, and strainer.
- Slow cookers are among my favorite additions to a healthy kitchen. They are perfect for busy people. You can pop your slow cooker on in the morning and come home to a delicious aroma as you walk through the door. There are endless healthy slow-cooker recipes to choose from. I especially love them for the cooler months of the year because you can make great soups and casseroles in them.
- Smoothie makers like the amazing Ninja (which I personally tried, tested, and loved) are my favorite summer addition to a healthy food kitchen. I mostly drink herbal tea in the cooler months and tend to avoid cold foods and drinks at this time of year. But in the warmer months, a smoothie maker is a Godsend for your healthy kitchen equipment list.
Once you’ve sorted this real food kitchen list, check out part two! You may also be interested in reading my answers to a few frequently asked questions about creating a healthy food kitchen below.
Frequently asked questions about healthy pantry essentials
Often, one or more of knowledge, skills, or desire is missing. When it comes to cooking healthy food at home, knowledge includes understanding what constitutes healthy food. Skills include meal prepping, cooking, and time management. Desire includes both internal and external drivers that influence the decision to eat healthy food.
The easiest and fastest healthy foods to rely on are those as close to their natural form as possible. These are known as whole foods, and there are plenty of options that are fast and easy to prepare. These include snacking vegetables like carrots and peppers, fresh fruit, and raw (or preferably activated) nuts and seeds.
It really depends on what you are making, but generally, it’s easier to ensure you are consuming nourishing, healthy food when you cook at home. This is because you know exactly what is going into it. It’s important to have a good understanding of what constitutes “healthy food” so you can make good choices whether you’re cooking at home or eating out.
Local markets are a great place to find healthy foods. You should find a great selection of fresh foods that haven’t had to travel far, and therefore retain a great level of nutrients. You might also find artisan goods that are made from simple ingredients.
You can also find healthy foods at your local supermarket, health food store, and online. When you are shopping at a supermarket, focus on the foods around the perimeter. There are more processed options in the aisles.
Growing fruits and vegetables is more time and labor-intensive than producing processed foods.
It really depends on your choices and how processed they are. Eating highly processed convenience foods regularly could be considered unhealthy behavior.
Less-processed whole foods should make up the majority of your food intake. A healthy lifestyle is determined by what you do MOST of the time, so it’s ok to opt for more processed convenience foods from time to time.
One that focuses on minimally processed whole foods, such as vegetables, fruits, nuts, seeds, legumes, whole grains, and meat and dairy, if you choose to eat them. There is no one right diet. Each person needs to find a healthy, sustainable solution that works for them.
Choose to eat separately if you need to. You can’t affect other people’s choices, but you can affect your own.
If you enjoyed this article, you may want to check out these plant-based protein powders. They’re excellent for those seeking high-quality sources of plant-based protein.
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Great choices that you shared. I especially love (well many of them) Quinoa. It is such a tasty and easy way for me to get really good protein. I make a batch in the beginning of the week and then rewarm as needed.
Thanks for your comment Elise! I’m a big fan of batch cooking..so good to set you up for a healthy week ahead:)
I love coconut oil. I use it for cooking, on my skin and hair. Love this!
Thanks for your comment. I also use on my skin and it makes a great carrier oil too.