Last week’s Pantry Makeover post was about spring cleaning your home and getting rid of the processed foods in your pantry that have passed their prime.  This week’s post is about spring cleaning your body.  With all of those expired foods off your pantry shelves, now is the time to restock with nutrient-dense, health-supportive foods.

Below is a list of my favorite pantry staples that I always have on hand to prepare quick, healthy meals and snacks at a moment’s notice.

Whole Grains

Loaded with vitamins, minerals, fiber and antioxidants (and some even offer a considerableamount of plant-based protein), whole grains are inexpensive nutrient-dense foods, meaning your dollar goes far for the amount of nutrition received.  Better yet, their uses are endless, including: hot breakfast cereals; composed salads; side dishes; grain and veggie burgers; stuffings; and every kind of savory and sweet baked goods.

At any given point in time, I recommend having at least three whole grain options on hand, such as: brown rice; wild rice; quinoa; millet; amaranth and buckwheat (Did you know that all of these grains are naturally gluten free?).

Nuts and Nut Butters

The nut’s reputation has changed dramatically over the last decade as continuous nutrition science shows numerous health benefits.  Each nut has a unique set of nutrients to offer, but as a category they provide: mono and poly-unsaturated fats (the good fats); omega-3 fatty acids; vitamins, minerals, antioxidants and fiber.

I usually have at least three different nuts in my pantry at any given time and sometimes as many as five.  Nuts add nutrients and satiety to breakfast when sprinkled over breakfast cereals, on yogurt and fruit parfaits, or pancakes.  They add delicious flavor and a crunchy texture when tossed into salads and soups.  Mix a few nuts with a few types of dried fruit and you have endless combinations of trail mixes for on-the-go snacks.  They also add a nutrition punch and lots of flavor to baked goods and as a coating to fish and chicken dishes.  Lastly, they are a welcome addition to many desserts, including cookie, brownie and cake batters and as a topping to ice cream, frozen yogurt, mousses and custards.

I also recommend having an all-natural nut butter on hand, such as peanut, almond or cashew.   They are great spread onto toast, crackers and rice cakes as well as on apple or banana slices and celery sticks.  Nut butters are also showing up in lots of baked good recipes, which increases their fiber, protein and antioxidant content.

Seeds

Ounce for ounce, seeds are highly nutrient dense.  They are good sources of protein, healthy oils, minerals and fiber.  We may eat them in small quantities, but their uses are so vast that a little here and a little there adds up to a lot of flavor, texture and nutrition.  I keep a variety of flax, hemp, chia, sesame and pumpkin seeds on hand to add rich flavor and crunchy texture to salads, soups, parfaits, cereals and baked goods.  Because seeds contain oils and are used in small quantities, it is a good idea to store them in the refrigerator so they stay fresh longer.

Baking Flours and Starches

The flour shelf of the supermarket has come a long way since refined white all-purpose flour.  Whole grain and nut flours are plentiful.  Not only do they add variety to your baking repertoire, but whole grain and nut flours offer unique flavors and textures as well as a much healthier nutrition profile.

Flours I always have in my pantry and for which you can find endless recipes for include:  almond and peanut flours; chickpea and fava bean flours; brown rice flour; and cornmeal.  I have found that gluten free baked goods are best when utilizing a flour mix that includes both a whole grain or nut flour and a starch.  Potato, tapioca and corn starches are good to have on hand.

Sweeteners

I advise sticking with all-natural sweeteners that are less refined than table sugar while offering good flavor.  My go-to sweeteners include 100% pure honey and 100% pure maple syrup.  On occasion, I use agave syrup.

Oils

If I had to choose one ingredient to have in my pantry other than pepper and salt, it would be extra virgin olive oil. Its health attributes and delicious flavor make it perfect for using in fresh foods or for roasting and grilling.  Use it as the foundation for homemade salad dressings, to roast vegetables in the oven and to grill fish, poultry and meats.

Olive oil burns at higher temperatures, so I recommend having at least one other oil on hand for preparing savory dishes over the stove.  Good choices include: sesame; walnut; grapeseed; or avocado.

In short, I recommend having olive oil and at least one other vegetable oil (with a more neutral flavor profile) in the pantry at all times.

Other Pantry Necessities

• Dried fruits (without added sulfites) – for trail mixes; hot cereals; yogurt parfaits; green salads; grain salads and more.

• All natural popcorn (without added oils or butter) – use your imagination and create your favorite seasoning blend for a low-calorie, fiber rich whole grain snack.

• 100% corn tortilla chips – as a crunchy snack on their own or with black bean or guacamole dips.  They are also delicious when eaten with chili or other soups or smashed to add texture and flavor to recipes.

• Rice cakes – I know they have a bad reputation, but I prefer crunchy rice cakes to soft breads.  I love them with hummus and veggies, almond butter and banana slices, and pesto.  Choose brands that use whole grain brown rice or have wild rices mixed in.

• Salt and pepper – I believe that most foods can be made to taste good when cooked with salt, pepper and olive oil.  I highly recommend having on hand at all times good quality fresh black peppercorns and a Kosher salt and sea salt.

Do you have a pantry staple not mentioned here that you can’t live without?