Stocking a Healthy Pantry

STOCKING A healthy

PANTRY

It’s hard to stick to your New Year’s resolution of eating well if your pantry is full of temptations and convenience foods. Set yourself up for success by stocking your kitchen with a few healthy essentials so you’ll have the tools you need to choose wholesome recipes and make smart substitutions in your favorite dishes.

sweet potatoes

WHY?

Sweet potatoes are filling, sweet root vegetables full of vitamin A, vitamin C, vitamin B6, and a laundry list of minerals. They’re an incredible fiber-rich carbohydrate source that’s easy to digest and can be prepared savory or sweet. USE IT

In place of white potatoes, or in pies, pancakes, cookies, brownies, muffins, and pancakes.

extra-virgin olive oil

WHY?

Loaded with polyphenols and high in monounsaturated fat, it can help lower “bad” cholesterol and control insulin levels. Research published by the New England Journal of Medicine reported that individuals who consumed extravirgin olive oil compared to low-fat diets had a 30% lower risk of having a heart attack, stroke, or heart disease after 5 years.

USE IT

As a cooking oil, stirred into warm dishes or roasted vegetables, as a salad dressing, and as a soup topper. Note: Oils are still high in calories; so don’t forget to be mindful of your portions.

lentils WHY?

nuts WHY?

turmeric

WHY?

salsa WHY?

Lentils are a legume rife with fiber, lean protein, iron, and minerals. They possess an earthy, neutral taste, making them the perfect canvas for your favorite spices and sauces.

As a side dish, salad topper, made into vegetarian burgers or meatball patties, or in soups, stews, curries, wraps, tacos, and stir-fries. Unroasted, unsalted raw nuts like cashews, almonds, and walnuts are a great item to always have on standby. Loaded with healthy fat, protein, and minerals, they’re both versatile and satiating.

USE IT

On their own as a filling snack, as an oatmeal or salad topper, in granolas and trail mixes, or in baked goods. Turmeric is a powerful spice known for its antioxidants and anti-inflammatory properties. Curcumin, the primary component of turmeric, has been studied and observed as a cancer inhibitor in some medical studies.

USE IT

To season meat and add flavor to dishes such as peanut sauce; it can also be used in broths, soups, curries, roasted vegetables, chilis, or any savory recipe. Salsa is a blank canvas of chopped or pureed tomatoes, onions, peppers, cilantro, and lime—from here, you can add whatever your heart desires (or whatever you have on hand). Fresh salsa is full of vitamins A and C, and it’s low-calorie so you can add flavor to your meals without worry.

USE IT

On eggs, to dip veggies, as a salad dressing, and in stews.

stevia WHY?

Stevia is an all-natural sweetener that hails from the stevia plant. It contains zero sugar and zero calories, and it much sweeter than white sugar. Although it is a natural sweetener, it should still be consumed in moderation.

USE IT

In place of processed sugar or artificial sweeteners in drinks and desserts.

ginger WHY?

Ginger is an aromatic, spicy, and distinguished spice. Fresh ginger is a root that can be peeled, minced, and added to a variety of dishes. It is highly regarded for its anti-inflammatory attributes, nausea relief, and as a digestive aid.

USE IT

In teas, desserts, baked goods, smoothies, and ethnic dishes.

old-fashioned oats WHY?

Oats are a versatile and hearty gluten-free grain bursting with fiber and minerals. Oats have a low glycemic index, meaning they won’t spike your blood sugar. (Be careful— instant oats don’t seem much different and are more convenient, but they have a high glycemic index.)

USE IT

In cookies, smoothies, muffins, and pancakes. As hot cereal or in granola and breads.

quinoa

WHY?

Quinoa—pronounced keen-wah—a glutenfree grain crop grown for its seeds, is a source of complete protein and a host of vitamins and minerals. Black is the firmest, red is in the middle, and white is the softest. “Quinoa is the mother of all grains—and not only for dinner,” says Savory Grille chef and owner Shawn Doyle. Quinoa is a source of complete protein and a host of vitamins and minerals, making it a great addition to your daily diet.

USE IT

In place of other grains such as rice, as a salad topper, or as a hearty breakfast. Soak your quinoa before cooking to improve its texture, flavor, and make it easier to digest.