If you’re obsessed with holistic health and wellness like I am, your pantry is likely already stocked with organic, natural ingredients to fuel your healthy lifestyle. But if you need a little help getting started, here are 10 pantry staples you should always keep on hand to maximize nutrition and minimize trips to the grocery store:
1. Olive oil – Extra virgin olive oil is packed with healthy fats and antioxidants. Use it for cooking, salad dressings, and drizzling. Olive oil contains monounsaturated fatty acids which can help reduce bad cholesterol. (1)
2. Quinoa – This ancient grain is a complete plant-based protein and high in fiber, magnesium, and antioxidants. Quinoa is a good source of protein, fiber, and contains all essential amino acids. (2) This is a great staple for everyone, but a great one to store on hand if you live a vegetarian or fully plant based lifestyle.
3. Chia seeds – Full of omega-3 fatty acids, protein, and fiber, chia seeds add nutrition to smoothies, oatmeal, and baked goods. Chia seeds are one of the best plant-based sources of omega-3 fatty acids. (3) These are another great one for you if you can’t or don’t eat fish because they’re a plant based source of omega-3s you would otherwise get from incorporating fatty fish fatty fish.
4. Almonds – A great source of vitamin E, magnesium, and monounsaturated fat. Enjoy as a snack or add to meals for a nutritional boost. Almonds are high in fiber, magnesium, and contain antioxidants. (4) Other nuts like cashews and walnuts are great to have on hand, too. And I’m a huge fan of almond butter! Love to add it to my smoothies and oats.
5. Flaxseeds – High in fiber, omega-3s, and lignans, flaxseeds are a superfood to sprinkle into oatmeal, yogurt, smoothies, and baked goods. Flaxseeds are a good source of fiber, omega-3 fatty acids and plant-based protein. (5)
6. Whole wheat pasta – Choose whole wheat or legume-based pasta for more fiber, protein and nutrients over traditional pasta. Whole wheat pasta has more fiber, protein, and B vitamins than white pasta. (6)
7. Brown rice – A complex carb that digests more slowly, releasing energy more gradually. Enjoy instead of white rice. Brown rice has more fiber, magnesium and antioxidants than white rice. (7)
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Sources:
(1) https://www.healthline.com/nutrition/extra-virgin-olive-oil
(3) https://www.healthline.com/nutrition/chia-seeds-benefits#section4
(4) https://www.webmd.com/diet/ss/slideshow-health-benefits-of-almonds
(5) https://www.webmd.com/diet/health-benefits-flax-seed
(6) https://www.webmd.com/diet/health-benefits-of-whole-grain-pasta
(7) https://www.healthline.com/nutrition/brown-vs-white-rice