Pantry Overhaul - Part Two

Congratulations! You have cleaned out your pantry. Now, let's restock.

You can do this a little at a time, but there are certain foods you should always have in your kitchen. Make a list and catch things on sale. Pick and choose based on what you like, but don’t be afraid to try new foods.

Canned and Dry Goods:

• Artichoke hearts

• Baked corn, baked vegetables, or brown rice chips for snacking

• Balsamic vinegar

• Beans (black, garbanzo, white, navy, etc.). You can use canned or buy in bulk and get dry beans

• Broths – Low sodium beef, chicken, and vegetable

• Coconut milk

• Canned fish (salmon, tuna, etc.)

• Fruit spreads (100% fruit with no added sugar)

• Healthy oils that are unrefined, expeller-pressed, cold-pressed – extra-virgin olive oil, coconut, grape seed, avocado, and sesame oil

• Honey

• Hot sauce

• Jerky (organic, grass-fed turkey, beef, or bison with no nitrates or MSG)

• Ketchup with no added sugar

• Mustard

• Nuts (almonds, Brazil nuts, hazelnuts, pecans, and walnut

• Nut butter (no added sugar or fat) – almond, peanut, coconut, etc.

• Old-fashioned or steel-cut oats

• Roasted red peppers

• Salsas

• Seeds (pumpkin, sesame, sunflower, flax, chia, and hemp)

• Soy sauce or gluten-free tamari

• Stevia - whole plant extract

• Tomatoes, tomato sauce, and paste

• Whole grains (Brown, black and red rice; quinoa and buckwheat)

• Whole grain or rice crackers

• Whole wheat, brown rice, quinoa, or garbanzo pasta

Elsewhere:

• Alternative kinds of milk for smoothies and coffee – almond, oat, or coconut

• Avocados

• Chopped vegetables

• Fresh greens

• Berries

• Guacamole, hummus, or tzatziki sauce

• Healthy protein sources – frozen or fresh

This is a great start, but realize you do not have to buy it all at once.

The premise is that if you have the food on hand, it will be so much easier to throw together a healthy meal that serves you well! Gone will be the excuse of having nothing for dinner :)

Have fun restocking those pantries this week!

All material was gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.

https://integrativemedicine.arizona.edu/

and

https://www.ifm.org