With the coming of winter and the resurgence of cases, your trips to the grocery store are likely limited. To help you ride out the second wave, we’ve compiled the ultimate list of nutritious, immune-supportive foods with the longest shelf life. Plus, find creative recipes to use up those everyday pantry staples you already have on-hand. Everything you need and more, in this overly simple pantry checklist!
As we remain on a troubling course of new cases, public health officials remind us to stay home as much as possible. Perhaps, we’ve learned from our stockpiling and scrambling — almost a year on — that could save us overwhelm and disruption during the replay.
With that said, if you’re taking fewer trips to the grocery store, a strategically-stocked pantry is key. It’s helpful to have simple and nourishing ingredients on-hand to whip up easy, tasty meals that can stretch into the busy week.
If you want to:
- Know what pantry foods to stock to get the most out of your meals
- Spend less and help fill up your family on easy and healthy meals
- Leverage key foods to help support a healthy immune system
- Reduce food waste with smart pantry storage ideas
- Have a list of delicious easy, and healthy meals at your fingertips
- Dismantle the stress of an over-stocked pantry
– here are heaps of ideas you can’t afford to miss.
Benefits of Stocking a Healthy Pantry
- Save time. Not only does a well-stocked pantry make cooking easier, but it also gives you plenty of snack options to choose from when you’re in a pinch.
- Reduce expense. By cooking at home more often instead of resorting to take-out, you save quite a fair bit of money. Plus, your loot will be stocked with the building blocks to create delicious, wholesome meals more often.
- Fewer trips to the grocery store. A carefully-stocked pantry means that you eliminate unnecessary visits to the grocery store and stay safe at home.
- Support your immune system with nourishing foods, packed with key nutrients such as iron, vitamin A, vitamin C, vitamin E, vitamin D, omega 3 fats and zinc.
So how do we stock our pantry to make sure all of our essentials are covered?
What are Pantry Foods?
Though definitions vary ever so slightly, pantry items typically encompass shelf-stable foods that can either be turned into a favourite meal or any ingredient that you like all on its own. Below are some everyday essentials you may want to keep on hand.
- Pulses
- Pasta
- Wholes grains
- Nuts and Seeds + Butters
- Fruits: Dried and canned
- Canned vegetables
- Canned Soups
- Canned or jarred fish and seafood
- Dried herbs and spices
- Oils, vinegars and condiments
- Root vegetables
- Shelf-stable milks
- Tea and coffee
- Crackers and cookies
How to Stock Your Pantry – Top Tips
1. Limit food waste by keeping staples accessible and within reach
It’s easy to forget about ingredients that are hidden at the back of your pantry. Organizing your shelves not only makes meal planning easier but can also prevent food waste and save you money in the long run!
2. Stock up on pantry foods that you can mix and match into multiple dishes
Having ingredients on hand that serve as building blocks for nourishing meals can help make meal prep easier! You’d be surprised at how many different recipes you can make with simple ingredients such as rice, oats, canned beans, and chickpeas.
3. Categorize ingredients and make the experience hassle-free
Use glass jars, pull-out drawers or tiered shelves to find items with more ease. Besides being aesthetically pleasing, it also allows you to note what and how much you have on hand quickly. Don’t forget, storing staples in air-tight jars and containers can prevent them from going stale quickly.
4. Use markers or decals for labelling and highlighting expiration dates
Clear labelling is a simple way to bring attention to foods that are about to spoil. You’ll know exactly which ingredients need to be used up first so that you can plan your meals accordingly. Say no to food waste!
5. Turn the inside of your pantry doors into chalkboards for grocery lists & meal planning
Brainstorm meal planning ideas and grocery trips using your new chalkboard. Having it written out on a chalkboard removes the guesswork and can save your sanity during a hectic workweek.
Use the list of key staples below as ideas to build your wholesome pantry. Remember, this is not meant to be an exhaustive master list of pantry foods; instead, a shortlist of basic food items to help create easy and healthy recipes. Feel free to swap foods from the same category to suit your individual needs. For example, our family meal planning includes Desi (South Asian) recipes as well as Indian dishes. It goes without saying: change things up and include additional food items. You also want to rotate ingredients to bring variety to your diet and beat food boredom.
Immune – Supporting Pantry Stock List
1. Bell Peppers
Vitamin C is key to fighting infections as it can help to increase levels of white blood cells. When we think of vitamin C-rich foods, we often think of oranges or other citrus fruits. But did you know that many vegetables are excellent sources of vitamin C? One orange provides 70 mg of vitamin C, while one bell pepper provides 100 mg. Reap the health benefits of vitamin C with a simple Grilled Vegetables recipe or this 7 Layer Salad – both are easy to prepare and packed with flavour! If you’re looking to sneak in more vitamin C at breakfast, try out my Masala Tofu Scramble recipe. It stores well in the fridge or freezer for easy weekday meals!
2. Sweet Potatoes
Vitamin A is crucial for maintaining vision, promoting growth and development, and you guessed it – supporting your immune system too. Sweet potatoes are exceptionally high in beta-carotene. This antioxidant converts into Vitamin A once consumed and helps in fighting disease. Here are a bunch of easy ways to incorporate sweet potatoes into your weeknight meals: Try this super easy Sweet Potato Wedges recipe or roast them with Brussel sprouts for a nourishing side to any meal! This Slow Cooker Black Eyed Peas recipe is also a game-changer – serve over a baked sweet potato and enjoy!
3. Carrots
Like sweet potatoes, carrots are also rich in beta-carotene. Not only does this Holiday Veggie Platter make for the perfect beta-carotene-rich appetizer, but it also serves as a beautiful centre-piece! And why not follow it up with my Holiday Persian Rice or this cozy and comforting Chili recipe— both are brimming with carrots. This Carrot Juice recipe is a quick and easy way to get that antioxidant boost this season. Try them out, and let us know which recipe is your favourite!
If your fruits and vegetables rot in a few days, learn how to store them the right way to maximize their freshness in this complete guide.
4. Nuts & Nut Butters
Peanuts, almonds and walnuts are all great sources of omega 3’s, vitamin E. Nuts and all-natural nut butters are an effortless way to meet your daily zinc needs, which in turn, supports immunity as well as heart health. They’re easy to add to everyday meals and snacks. Reap the benefits of nuts with these No-Bake Cranberry Energy Bites. With only four ingredients – they make the perfect midday pick me up! These Tandoori Cauliflower Tacos are next-level, with a curry powder-cashew marinade, and done in 30 minutes. Who says tofu is bland and boring?! Try this Spicy Peanut Butter Tofu recipe that’s always a hit in our home. Pair with your favourite grain (for example quinoa, brown rice, sweet potato) along with a side salad to create a complete meal!
5. Canned Salmon
Besides being one of the most abundant sources of omega 3 fats, salmon is also a great source of protein, zinc, B-vitamins, and selenium. Not to mention, it’s also a popular source of vitamin D, which is important for healthy immunity (and so much more!). Try making this low-carb Salmon and Quinoa Salad and store it in a mason jar for a simple, make-ahead lunch! You can swap the canned tuna for salmon in this recipe to create the most delicious fish cakes — they are the perfect lunchbox filler! Why not add canned salmon to accompany this 15-minute Raw Salad to make a tasty, nutrient-packed Buddha bowl.
Ride out the second wave with this dietitian-approved pantry checklist. Pull off easy and healthy recipes and learn how to stock your pantry with nutritious, immune-supportive foods with the longest shelf life. #howtostockyourpantry…
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6. Canned Chickpeas
Chickpeas are not only great sources of plant-based protein but also rich in iron and fibre. When it comes to immune health, iron is key; it’s concerned with regulating cytokine production and action — involved in the process of killing bacteria/pathogens. This makes chickpeas an important source of the nutrient, especially for vegetarians. Enjoy them in this hearty Vegetarian Chilli, Spicy Kale Salad or try this traditional Indian Curry with a healthy seasonal twist!
7. Brown Lentils
While lentils are abundant in protein, they are a rich source of B-vitamins. B-Vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate) and B12 (cyanocobalamin). Vitamin B6 plays a key role in keeping the immune system strong, making new red blood cells, and transporting oxygen throughout the body. Did you know that B-Vitamins are also involved in dopamine and serotonin creation? These hormones are important for mental health.
With lentils being super versatile, they can easily be integrated into dishes. Enjoy brown lentils in this Coconut Lentil Curry. It’s a family favourite, oh-so-satisfying and super comforting. Other brown lentil favourites include Moroccan Shakshuka with Lentils and Quinoa and Lentil Stuffed Zucchini Boats.
8. Oats
Oats are easy to incorporate into sweet and savoury dishes. They are a source of protein, carbs fibre, B-Vitamins and prebiotics. You may be surprised to hear that about 70% of the immune system is found in our guts. Maintaining a healthy gut is, therefore, imperative to our overall health. Prebiotics stimulate the growth of healthy bacteria (probiotics) in our gut lining. My Cranberry Apple Crumble recipe is an excellent way to satisfy your sweet tooth while reaping the benefits of oats. This Oatmeal Cookie recipe is our on-the-go breakfast option and only takes 10 minutes to prep! And here’s a savoury twist with oats that’s finger-licking good.
9. Olive Oil
The anti-inflammatory and antioxidant properties of olive oil make it a leading pick as a cooking oil. Besides supporting healthy immunity, this heart-healthy versatile fat can be enjoyed in salads and cooking alike. Use extra virgin olive oil to make a quick and easy salad dressing to pair with this bright and beautiful 15-Minute Salad Recipe, Cook with olive oil make this Mediterranean Style Tofu, or even make your own Kale Chips to snack on! Find answers to all your cooking oil questions in this practical guide.
10. Turmeric
Turmeric is raved about for its numerous health benefits, including anti-inflammatory, antioxidant, and even cholesterol-lowering properties. Some research even goes as far as to suggest that turmeric may help prevent the growth of cancer cells, although more human studies are needed. One of my favourite ways to enjoy this golden spice is in this Turmeric Latte – perfect to cozy up with this season. If that sounds good, wait until you try this Pineapple Mango Smoothie with Turmeric recipe. It’s whipped up in 5 minutes and jam-packed with nourishing ingredients. This Pumpkin Curry infused with turmeric and cinnamon will have your taste buds dancing! It’s the perfect match with my spicy Pan Fried Basa Fillet recipe – that also happens to contains turmeric 🙂
For more easy and healthy pantry recipe ideas click here.
Final Thoughts
There you have it – our top food picks to help you stock your pantry and stay nourished. Trying times or not, stocking up on basic items as foundational ingredients will create easy and healthy meals — and build a healthy diet.
*As the hospitality industry continues to struggle and navigate this crisis, please consider extending your support of local restaurants and businesses and ordering in when you can.
Do you have anything to add to our list of pantry foods? What basic foods have been keeping you nourished during this time? Let us know in the comments below!
This article was written in collaboration with Gabi Abreu, BSc (Nutrition). Gabi is a certified health coach, aspiring dietitian and founder of the Working Woman’s Health Collection. WWHC was created with the purpose of inspiring women to achieve a healthy relationship with food, while taking into consideration the busy lifestyles that we live today.
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