Healthy Food Supply 101: Stocking your Pantry, Refrigerator & Freezer

HealthyPantry

Goal: Open your pantry or refrigerator, and have a delicious, healthful, and convenient meal or snack available immediately or within thirty minutes… the ultimate ‘fast food’!

If you are at the beginning of your health food supply gathering, don’t let this list overwhelm you… you may not even like all these foods or eat them regularly. Try to start buying items as you need them, and keep this list handy to start planning more quick snack, lunch, and week night meals. This is just a starting point! If you want to start purchasing items in bulk in order to save money or if you are trying to incorporate more organic foods, again, start with a few items on this week’s grocery list that you know you buy and use regularly. Buy those items in bulk. Start incorporating bulk buys on a weekly or monthly basis, and soon your healthy food supply will build and you can keep replenishing your supply over time!

Dry Grains & Beans:

  • Quinoa
  • Couscous
  • Barley
  • Lentils
  • Dry beans- a few of your favorites
  • Brown &/or white rice
  • Whole grain bread
  • Whole grain pita
  • Whole grain english muffins
  • Whole grain pasta (all sizes & shapes)

Seeds & Nuts:

  • Almonds
  • Sunflower
  • Pumpkin seeds/pepitas
  • Flaxseeds
  • Chia
  • Pine nuts (pignoli)
  • Walnuts
  • Hazeluts
  • Macadamia nuts

Refrigerator Items:

  • Organic cow, goat, or nut/seed milk
  • 100% fruice juices
  • Flaxseed/Hemp oil
  • Fresh parmesan/romano cheese
  • String Cheese
  • Omega-3 eggs
  • Yogurt
  • Ricotta
  • Kefir
  • Tofu/Tempeh
  • Fermented/cultured vegetables
  • Dijon or grainy mustard
  • Salsa
  • Hummus
  • Avocado
  • Peanut/nut butters
  • Tahini
  • Apple butter
  • All fruit preserves
  • Coconut oil
  • Butter
  • Lemons/limes
  • Tomatoes (do NOT refrigerate- storing tomatoes below 55 degrees significantly lowers their aromatic compounds)
  • Scallions
  • Bagged baby carrots
  • Spinach and/or other baby greens
  • Other fresh produce… enough to stay fresh (zucchini, string beans, squash, broccoli, etc.)
  • Sun-dried tomatoes
  • Fresh herbs (one bunch at a time to keep fresh- cilantro, parsley, basil, chives)
  • Roasted red peppers
  • Horseradish
  • Olives
  • Capers
  • Polenta
  • Whole grain sliced bread

Freezer Items:

  • Frozen berries, bananas, peaches, cherries
  • Ground turkey
  • Frozen fish fillets
  • Peas
  • Chicken breast or whole chicken
  • Shrimp
  • Veggie burgers
  • Frozen Yogurt
  • Sorbet
  • Juice concentrates

Canned products:

  • Chick peas (garbanzos)
  • Cannellini beans
  • Black beans
  • Red Kidney beans
  • Crushed tomatoes
  • Whole tomatoes
  • Diced tomatoes
  • Tomato paste
  • Corn kernels
  • Canned tuna &/or salmon
  • Canned re-fried beans
  • Canned pumpkin &/or sweet potato

Seasonings:

  • Garlic Powder
  • Onion flakes
  • Nutmeg
  • Oregano
  • Paprika
  • Red pepper flakes
  • Cayenne
  • Sea salt
  • Thyme
  • Turmeric
  • Rosemary
  • Basil
  • Cinnamon
  • Coriander
  • Cumin
  • Curry
  • Fennel seeds
  • Bread crumbs/panko
  • Cooking wines (vermouth, sherry, red)
  • Dried mushrooms
  • Vegetable and chicken broth
  • Soy sauce/tamari
  • Peppercorns/pepper mill

Root Vegetables, Flavor Enhancers:

  • Potatoes (baking, red, yukon gold, purple, sweet, yams)
  • Fresh garlic
  • Onions (yellow & red)
  • Shallots
  • Fresh ginger root

Baking Goods:

  • Whole grain flours, favorite variety
  • Yeast
  • Gluten (if you make your own bread)
  • Cornmeal
  • Oats or your favorite rolled grain
  • Unsweetened Dutch process cocoa
  • Brown sugar
  • Date sugar
  • Turbinado
  • Baking powder
  • Baking soda
  • Pure vanilla extract
  • Pure orange extract
  • Bittersweet chocolate
  • Semi-sweet chocolate chips

Snack Items:

Fresh/dry fruit variety (to name a few) :

  • Berries
  • Apples
  • Grapes/raisins
  • Dates
  • Figs
  • Apricots
  • Mangos
  • Pineapples
  • Cherries
  • Pears
  • Peaches
  • Bananas
  • Kiwis
  • Whole grain crackers
  • Whole grain pretzels
  • Whole grain tortilla chips
  • Salsa
  • Popcorn
  • Rice cakes
  • Kale chips
  • Homemade trail mix
  • Granola bars

Breakfast items:

  • Variety of whole grain dried cereals
  • Muesli
  • Granola
  • Steel cut oats
  • Oatmeal
  • Whole grain pancake mix
  • Maple syrup
  • Raw honey

Oils & Vinegars:

  • Olive oil
  • Canola oil
  • Flaxseed/hemp oil (must be refrigerated)
  • Balsamic vinegar
  • Red wine vinegar
  • Apple cider vinegar

What did I miss? Comment below!

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7 thoughts on “Healthy Food Supply 101: Stocking your Pantry, Refrigerator & Freezer

    1. kelli borgman Post author

      Thanks Jen, mine too! Do you have a natural food store or co-op near you? Is the one Kris is involved with a full service type of store? I know when we lived in VT our local IGA had wooonderful organic and local options right there. The community insisted on it!

      Reply
  1. Kelly Rutz

    Hi Kelli!
    I love your blog!
    This is a great list and made me feel “special” that I have a lot of things already!
    One question: I prefer “real” carrots over bagged baby; I just think they taste better! Are the rumors true that they use bleach in the processing of baby carrots?
    Keep up the good work!
    Kelly

    Reply
    1. kelli borgman Post author

      Thanks Kelly! I am glad my post gave you warm fuzzies LOL! Sometimes I find myself wishing for something like NOW when I get home from work, if I have some refried beans, tortillas, salsa, cheese and lettuce, well now it makes it harder to justify ordering pizza doesnt it? Not to mention cheaper… 🙂 I definitely hear ya on the carrots… they do taste better whole or freshly peeled. I tried to grow them in my garden last year but it was an utter FAIL. Those little baby bunches from the farmer’s market are soooo good and tender sweet and it’s fun to crunch them with the top still attached :). I DID hear about the bleach thing, check out this post from one of my favorite blogs: http://www.100daysofrealfood.com/2012/12/11/the-truth-about-baby-carrots/
      She basically found out from a major baby carrot producer that they mix 4ppm of CHLORINE, not bleach, into the water slurry, which she states is about the acceptable levels in most drinking water. So while that’s not great, it’s supposed to keep e. coli from growing on your carrots and the processing equipment. When our food supply comes from large factories and/or far away, precautions need to be taken as more microorganisms have the opportunity to grow along it’s path to us. Vs. a carrot from your garden or from Farmer John who picked it for you this morning. I personally do not worry about it, I def buy organic carrots though. I have read that chlorine in drinking water kills beneficial bacteria. We NEED our bacteria in there or we can’t digest and absorb our food! So that’s definitely concerning if your main drinking water contains chlorine.

      Reply
    1. kelli borgman Post author

      I am glad you like it Kar! Stay tuned, I am going to try and post easy/quick recipes and meal ideas in the coming weeks for ideas about what to do with all this yummo stuff!

      Reply

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