So, what do you actually need to stock a clean pantry? Here, some guidance on the stuff that’s healthy, relatively inexpensive, and that you’ll actually use on the regular. Oils: Basically, you only need two oils in your life—one you can cook with at pretty high temperatures, and one you can use for dressings and dipping. Our picks: coconut oil, avocado oil, or ghee for cooking, and extra virgin olive oil for dressings. Vinegars: Time and again, vinegar can be used to liven up bland dishes. Balsamic and apple cider vinegars are great for salads, and rice vinegar is nice to have on hand if you’re a fan of Asian dishes. Whole Grain Pasta: Yep, sometimes pasta is just the only thing you have time to make. Be sure to opt for a whole grain variety. Whole wheat is good, and buckwheat-based Japanese soba noodles are another healthy, often-overlooked choice. MORE: Gluten-Free Pesto and Shrimp Pasta Whole Grains: Grab a few different varieties of whole grains, like quinoa and brown rice. Quinoa cooks up quickly for those nights you need to get dinner on the table fast, and brown rice takes longer, but is extremely versatile—plus, you can always freeze it. Dried Lentils: Lentils are an amazing—and cheap!—source of vegetarian protein and fiber, and unlike dried beans, they actually cook up pretty quickly and don’t require soaking. Add them to soups, make dips, and use them in veggie burgers. Canned or Boxed Beans: No-salt-added canned or Tetra Pak boxed beans are a quick way to add protein to a salad, jazz up some rice, make a quick chili, and create countless other nutritious dishes. Canned Fish: Sardines, salmon, and tuna are all solid bets and make great additions to salads and sandwiches. Sardines and salmon are great sources of omega-3s, vitamin D, and even calcium if they contain bones. With tuna, you have to be a little more picky about the brand, as it tends to be a bit higher in mercury and, depending on how it’s cooked, may not retain its omega-3s. Our picks: Wild Planet and Safe Catch. Boxed Stock: Chicken stock, vegetable stock, or bone broth are great to have on hand to make super quick soups. They’re also good for sautéing veggies if you don’t want to use a ton of oil. Rolled Oats: Oats are the cleanest of the clean when it comes to cereals, as they contain just one ingredient: oats. You’ll get the most use out of rolled oats, which are minimally processed, yet still cook up relatively quickly compared to steel-cut. MORE: Crazy Satisfying Overnight Oats Raisins: Dried fruit is perfect for adding a little natural sweetness to salads, oatmeal, and even savory dishes to create more complex flavors. Keep it simple and stick to raisins—and maybe pitted dates, which can come in handy for quick appetizers (goat cheese stuffed dates wrapped in prosciutto, anyone?). Natural Nut Butter: Nut butters with no sugar, salt, or funky ingredients added are the perfect accompaniment to apple slices for a snack, or a nice whole grain toast for breakfast. Peanut butter will be the least expensive, sunflower seed butter is somewhere in the middle, and almond is generally a bit pricey. Raw Nuts: Almonds, walnuts, and cashews are great to have on hand for snacking, salad topping, and chopping up and using as a grain-free “breading” for fish and chicken. Opt for raw, as they’re more versatile and you can toast them up yourself quickly in the oven. If you can, buy them in bulk from somewhere like Costco, which can save you some major cash. If you can buy them in bulk, then it’s usually cost-effective to make your own nut butter as well. Unsweetened Cocoa Powder: No, you don’t need cacao nibs to create the perfect antioxidant-rich chocolate smoothie. Unsweetened cocoa powder will do just fine. Plus, you know you’ll use it for baking. MORE: 6 Huge Mistakes You’re Making When You Eat Chocolate Less-Sodium Soy Sauce: Making a chicken or tofu marinade? Whipping up an Asian style sauce or dressing? Simply need something for sushi-dunking? We’ve never met anyone who’s regretted buying soy sauce. If you can’t have soy for some reason—maybe you’re a Paleo dieter—try coconut aminos, which have a similar taste sans the gluten. Canned Coconut Milk: With the current coconut craze, chances are you’re experimenting with recipes that call for canned coconut milk. Plus, it’s the base of countless Indian and Asian curry dishes, makes a mean addition to a smoothie, and can even be used to make a dairy-free version of whipped cream. Go for the full-fat version—light varieties are simply watered down, which you can do yourself. Tomato Sauce and Canned Diced Tomatoes: A good jarred tomato sauce is always smart to have on hand for quick and healthy pizzas and pasta dishes (we like Colavita Organic Marinara, which has no added sugars). Jarred diced tomatoes are also a smart pick, as they’re an ingredient in many healthy meals, like chili. Whole Wheat Flour or Almond Flour: If you’re not following a special diet, opt for whole wheat flour, which retains the bran and thus packs more fiber and nutrients than all-purpose bleached flour. If you tend to make lower-carb baked goods or breads, go for almond flour, which is found on nearly every ingredient list for Paleo or low-carb treats. Basic Spices: Often, herbs are best bought fresh to retain flavor, but spices are an essential part of your pantry. These will really depend on your taste and cuisine preferences, but some that are pretty widely used in healthy recipes include: black pepper, sea salt, cinnamon, garlic powder, curry powder, chili powder, cumin, cayenne, red-pepper flakes, bay leaves, cloves, ground ginger, nutmeg, and vanilla extract (which, I suppose, isn’t technically a spice, but you should still have it).
