These are unprecedented times, but global pandemic or not, some of my go-to kitchen items have a long shelf/freezer life and are absolute must-have’s in my house. Stocking your kitchen with essential items is something you should do year-round, not just when you fear for impending doom or food insecurity. With these 10 pantry / freezer must-haves, you can create nutritious meals in a matter of minutes without worrying about spending a ton of time prepping. For all of these items, make sure you are checking the back label as not all processed foods are created equal.
Brown rice, quinoa, oats, whole wheat bread, rice cakes, and pasta are all great options for grains in your pantry. Whole grain’s should take up 1/4 of your plate and are rich in fiber and a variety of vitamins and minerals. You can buy instant rice and angel hair pasta to make whipping-up whole grains even quicker.
Canned tomatoes and it’s varieties are so amazing and versatile and you can always find them in my pantry. Canned tomato sauce, salsa, canned diced tomatoes, and marinara sauce have so many uses for a quick meal. When looking at canned tomato sauce and marinara sauce, check the ingredient label. Make sure that there is no high fructose corn syrup in your canned tomato sauce, and try to find a marinara sauce with olive oil instead of canola or soybean oil.
Spinach, edamame, corn and peas, bell peppers and onions, etc. In some cases, frozen vegetables are even healthier than fresh vegetables because they are picked at peak season. They are then flash frozen, which preserves it’s nutrients. Frozen veggies are perfect because you don’t have to worry about them going bad. An added bonus is that most are pre-cut for you and also come in microwave steamer bags. Make sure you buy simply vegetables though as many companies now make them with added sauce and cheese. These are typically full of sodium and add unnecessary calories to an already nutritionally abundant food.
Berries, bananas, pineapple, etc. are all perfect frozen. They are great for whipping up a quick smoothie for an energy booster or snack during the day. They are also amazing toppings for yogurt and oats. Just like frozen vegetables, they’re picked at peak season and flash frozen to lock in nutrients.
Black beans, chickpeas, kidney beans, white beans are all perfect pantry staples. Beans have a long shelf life, quick to open and use for whatever dish you want to add extra fiber and nutrients to. Buy low-sodium varieties when available and to get rid of any extra sodium, place the beans in a colander and rinse with water.
Canned tuna, sardines, salmon, as well as chicken are great pantry options. Make sure the label says “in water” as opposed to “in oil” before you buy. Canned fish is not something you should consume every day, but it is a perfect quick-fix for a meal with the added bonus of Omega-3 Essential Fatty Acids.
Peanut butter, almond butter, cashew butter, mixed nut butter, etc. You’ll want to read the ingredients and make sure you choose nut butters that do not say “hydrogenated oil”. That means they essentially change the fat in the product to be more saturated thus creating trans fat to increase shelf life. A nut butter you choose for your pantry should only have 1-2 ingredients, e.g: peanuts and salt. You could use your pantry’s peanut butter to make these Peanut Butter and Chocolate Lactation Bars.
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Although eggs don’t necessarily belong in your pantry or freezer, I always make sure I have eggs on hand. They are so versatile and PACKED with nutrients. Did you know that just 2 eggs has 50% of your daily value for choline? Eggs last 2-3 weeks in the refrigerator so they are perfect for the long haul.
Herbs and spices aren’t essential but they are must-haves in my kitchen. Curry, oregano, turmeric, pepper, basil, ground ginger, rosemary, paprika, cumin, thyme, and chili powder are my must haves. Whatever dish you’re making, you’re bound to use at least one of these spices plus they last an incredibly long time.
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Olive oil, avocado oil, balsamic vinegar, apple cider vinegar etc. Use them to make dressings, and enhance flavor in whatever you’re cooking. Mayonnaise (preferably made with avocado oil or olive oil, mustard, soy sauce, honey are also staples for your pantry.
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