I must admit that I do have some interesting items in my pantry that may not be considered standard per say however, there are some basics that everyone should have that would aid in creating healthy meals.

1. Broths (low-sodium Chicken and Vegetable): The perfect base to make sauces or add some liquid to a dish. This can help you lower the amount of oils, butter etc. used in your recipes.

2. Canned Beans: Here is a quick way to add fiber to any dish. Toss some beans (chickpeas, black beans and cannellini are my favorites) into salads to up the nutrient quotient in your meals. For example, I used chickpeas in my Orzo Salad . Eden Foods offers some canned options with BPA-free linings.

3. Canned Tomato Products: Find low-sodium options for use in your own sauces, soups or to toss on some fish.

For the next 14 staples, read on….

4. Dried Herbs: I love to have fresh versions of my favorites (cilantro, parsley & thyme) but the rest are in the pantry and add some great flavor.

5. Flour (Unbleached White, Whole Wheat, Whole Wheat pastry flour): I redo many recipes using a 50/50 AP/WW as a way to make the item healthier. There are also some great gluten free options out there that you may wish to research.

6. Lemon and Lime Juice: Although I love using fresh juice and the rind, I always have bottled versions on hand. You can use them to impart subtle flavors or go full strength. And for vinaigrette, they are a necessity.

7. Dried Cranberries & Raisins: They make great snacks and salad toppers.

9. Oats: You know, the old fashioned kind with the old man on the canister. Toss them into cookies , coating for chicken tenders, fish (salmon cakes-yum), granola.

10. Oils (Olive Oil and Extra Virgin Olive Oil, Vegetable (canola my favorite), Grapeseed): So many applications. I love making my own vinaigrette or for drizzling on proteins, for sautéing etc.

11. Olives: A great side dish, snack or to toss into salads or sandwiches.

12. Pasta (multi-grain and whole wheat): Cook up extra to have in the fridge. Simply toss on some vegetables with vinegar/light mayonnaise to make a quick meal or snack.

13. Rice: I always have brown basmati and regular brown rice and often mix them together. This is another great way to slowly wean yourself/the family gradually over to all brown rice.

14. Sliced Almonds, Sunflower Seeds and Pumpkin Seeds: These are my favorite salad toppers as well as for snacks and for use in granola. In face, the pumpkin seeds inspired a Salad. 

15. Soy Sauce (low-sodium): A nice flavoring for any sauté or stir fry.

16. Vinegars: I must admit that I am a bit obsessed with vinegar. I think I should be a bit embarrassed about all the vinegars that I have however, I am not. However, if you can only have two, I would go for red wine vinegar & balsamic. In our crazy family, we not only use these for vinaigrette’s, but for simply topping on sliced peppers and marinating.

17. Onions: I always have sweet and usually red and my husband will throw them onto anything if you let him.

What are some items that you cannot live without in your pantry?

Photo Courtesy of Frances Janisch

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