Summer is coming, and if you’re trying to eat a more healthy diet in anticipation of some fun in the sun, you’ve come to the right place. The quickest way to jumpstart a new meal plan is to clean out your pantry and refrigerator. Discard anything that has expired and throw away unhealthy items. Yes, toss those potato chips and processed cookies into the trash! Remove anything that may tempt you. Once you’ve cleared out the bad, it’s time to bring in the good. What non-perishables should you stock your kitchen with? Below, you’ll find eight ingredients that are always in our pantry.
Quinoa
Having a nutritious grain in your pantry is important. This one can be used in so many different ways, from the base of a salad to adding heft to a soup. Quinoa comes in many varieties, choose the one that you enjoy best. You could also keep other grains like brown rice, farro, spelt, or wheat berries in the pantry, but quinoa is our top choice because it cooks in under 20 minutes. Toss cooked quinoa with roasted asparagus, snap peas, baby kale, and pesto to create a delicious and spring salad. Make an Asian-inspired bowl with quinoa, sautéed mushrooms and broccoli, soft-boiled eggs, and sesame oil. Combine with garbanzo beans, pine nuts, and olives and serve as a side dish with parchment paper-steamed fish.
Coconut and Olive Oil
If you cook, you need some sort of oil. Coconut oil and extra virgin olive oil are ideal. Both can be used in countless preparations. Coconut oil has virtually no taste, so it’s fantastic when making dishes on the sweeter side like homemade granola. Olive oil is necessary for making salad vinaigrettes and is crucial to sauces and spreads like hummus and pesto. Avocado, vegetable, peanut—there are many other oils that home cooks employ, but coconut and olive oil are must-haves.
Broth
Chicken, vegetable, or beef broth is essential to making healthy and mindful soups and stews. A smaller amount of broth can also be used in braises and sauces. For less waste, purchase cans of broth. This way you won’t end up pouring out an entire box when a recipe calls for only 1/2 a cup. Better yet, make homemade broth. The next time you enjoy roast chicken, toss the bones into a large pot with aromatics like onions, carrots, celery, garlic, and herbs you have on hand. Cover with water and bring to a boil. Simmer all day, then strain. Once cool, pour into airtight containers and freeze. Whenever you want to make soup, pull the broth from your freezer.
Oats
Everyone knows that oatmeal is a superb and satisfying breakfast. Top it with honey, fresh fruit, and seeds for a sweet treat or with sautéed greens, a fried egg, and hot sauce for a savory jumpstart to the day. However, oats can be used for many other scrumptious treats. Bake into quick bread, scones, and cookies or use to make a crumble. Oats can also be turned into bars or crunchy granola.
Canned Beans
A can of beans is 99-cents at Trader Joe’s, head there to stock up on your favorite varietals. Beans can be thrown into soups or salads, but are also great on their own. Puree garbanzo beans into a creamy hummus or toss with spices and roast until crunchy, then enjoy as a snack. Sauté white beans with spinach and tomatoes then pile on top of toasted whole-grain sourdough to make a hearty crostini. Mix black beans, mashing some with the back of a fork, with salsa, then bake. Serve with whole-grain tortillas and feta cheese. The culinary possibilities with beans are virtually endless!
Nuts
Like beans, Trader Joe’s is an excellent place to purchase an affordable variety of nuts. Walnuts, almonds, pecans, pine nuts, peanuts—choose whatever type you prefer. We like to have two different types of nuts in our pantry at all times: Raw nuts for cooking and lightly salted, roasted nuts for snacking. Raw nuts can be used in pestos and baked goods, while salted and roasted nuts are good for an afternoon or on the go snack. Be sure to avoid nut mixes that might have sugar added. Entertain a lot? Salty, herby, oil-coated marcona almonds are nice to have on hand as well.
Dried Fruit
Dried fruit is similar to nuts. They can be enjoyed out of hand or used as an ingredient. Chopped dried apricots add sweetness to a Moroccan-style quinoa salad. Toss dried cranberries onto your morning bowl of cereal. Puree dates with bananas and chia seeds to make a smoothie. Sprinkle raisins on top of toast with cinnamon for a sweet breakfast treat. Use dried figs to make a compote and serve it alongside roasted pork or chicken. Roast cauliflower and toss with dried currants and capers and serve with grilled salmon.
Whole-Grain Bread
From Dave’s Killer Bread to Ezekiel 4:9, there are plenty of nutritious whole-grain bread options among the grocery store aisles. Once you’ve found your favorite kind, keep it on hand, and you’ll never go hungry. For a more extended shelf life store in the fridge. Then use to make avocado toast, veggie sandwiches, croutons, and breadcrumbs.
What’s in your pantry? Let us know what you always have on hand in the comments below!