STOCK YOUR HEALTHY PANTRY

JOURNEY T O

We’re all at different stages on our wellness journeys. Whether this is a path you’ve been on for a while or something you’re just starting to figure out, we want to be your partner along the way. And what better time than spring to make some new healthy habits?

Whether you’re finding ways to support your mental wellbeing, bringing wellness into your daily routine, or celebrating with loved ones, this is a time of year for new discoveries, new beginnings and a new appreciation for life lived well.

FIND BALANCE

When thinking about your wellbeing, it’s easy to focus on the physical. But your mental health has a big impact on your overall wellness, too. You can’t consider one without the other. World Mental Health Day is in October, so it’s a great time to take stock of where you’re at, and make some positive changes. Over the month, we’ll be sharing tips around sleep to make sure your body is supported when it’s in rest and restore mode, as well as some natural choices to help you unwind. Another big topic for us in October is finding ways to support your mental health through supplements. There’s a direct link between nutrition and mood, so it’s a particularly relevant consideration when many of us are trying out different approaches to our diets. REFRESH ROUTINE

What we do every day adds up. Our routines often evolve without us really paying much attention to them, and with a few conscious changes you can make a big difference to your wellbeing. So, in November, we’re taking stock and exploring how wellness starts at home. This month, we’ll be giving you some tips on how to reconsider skin and body care, with some ideas on how to get the most out of your regimen. We’ll also be looking at how to make conscious substitutions around the home to reduce your impact on the planet. With a few simple steps, you can make wellness second nature. CELEBRATE MINDFULLY

The end of the year is an important time for us all. It’s when we get to take stock, enjoy a break, and spend time with loved ones. But every end is also a beginning, and the way you see out the old year sets the tone for what’s to come. So, in December we’ll be looking at living and giving well. Throughout the festive season, we’ll showcase some smart alternatives for entertaining (and indulging, too!). We’ll also be sharing sustainable gifting ideas to add to your list. Enjoyment and celebration are natural parts of our annual rhythm, and with a few mindful choices, you can make sure you’re having a positive impact on your own wellbeing, as well as that of the planet.

The next step on your journey starts now, and we’re excited to be by your side as we head into the new season together.

www.wellnesswarehouse.com

STOCK YOUR HEALTHY PANTRY

The A - Z of Shopping Healthy Kitchen Staples

By Liesl Lamprecht

HEALTHY AT HOME

Dishing up healthy meals at home can be an incredibly daunting and challenging domestic task. From shopping a long list of new ingredients to facing down a goliath recipe, cooking can quickly become a frantic frenzy of figuring out how to assemble a food jigsaw puzzle from scratch. So it’s no wonder we’re left racking up an exorbitant grocery bill that leaves us exhausted and wondering if we wouldn’t have been better off dining and wining at a fancy restaurant instead.

The crux of modern-day cooking is that many disheartened folk are bending over backwards in search of healthy solutions but resorting to highly-processed, quick-and-easy, budget-friendly cheat meals to fill up the family for less, ultimately skipping out on health and nutrition in the long run.

What if I told you that what we cook doesn’t have to be such a dire situation? I think this quote by Errick McAdams perfectly captures the simple logic behind conditioning ourselves to eat healthy meals at home:

“If you keep good food in your fridge, you will eat good food.”

By stocking your kitchen with wellthought-out, long-lasting and healthy pantry, fridge and freezer staples, you can ensure that you always have the basic building blocks to assemble nutrient-rich meals and snacks at home.

If you, like me, find yourself making fewer trips to the shops after lockdown, you will agree that it can be incredibly useful to have non-perishables on hand when you’ve burned through your fresh food stores. So next time you go on a grocery outing or order your deliveries online, keep these healthy pantry staples in mind and you will be well on your way to throwing together a nutritious meal in no time.

PLENTY FOR YOUR PANTRY

Grains, Pulses & Legumes

Grains, pulses and legumes are super convenient pantry items, and act as excellent ingredients to bulk up the base of your meals. Having plenty of these in your kitchen can open the doors to experimenting with incredibly versatile menu options. Grains, beans and lentils (both dried and canned) are highly nutritious foods, and are rich sources of fibre, magnesium, vitamin B and iron. Items in this food category also have a very long shelf life, so you can buy in bulk and ensure that you always have go-to nonperishables at your disposal.

Try adding kidney beans, lentils and chickpeas to salads, grain bowls, stews, soups and curries. PRICELESS PANTRY PUNS to keep you entertained while cooking

• I wanted to organise my spice rack, but I didn’t have the thyme.

• I need to go shopping to build up my shelf-esteem.

• I’m out of some spice, but I’ll just have to dill with it.

• I think olive you.

• We’re having a rice time.

• I love it when a man brings me flour.

Adapt your taste to healthier options by opting for wholegrain versions when buying items like couscous or pasta.

• Gluten-free rolled oats • Steel cut oats • Quick-rolled oats • Organic white basmati rice • Brown rice • Wholegrain couscous • Gluten-free pasta • Gluten-free flour • Bread • Red & white quinoa • Green & brown lentils • Red, white & black kidney beans • Black beans • Butter beans • Cannellini beans • Chickpeas • Activated granola • Organic popcorn • Rice cakes

Nuts, Seeds, Dried Fruit & Nut Butters

No, you’re not hungry. You’re just bored.

Feeling personally attacked? Me too. We’ve all been there before. The pandemic and its incessant lockdowns have confined us to a home itinerary of migrating between our beds, fridges, desks, and bathrooms – on repeat in a seemingly infinite loop. More often than I’d like to admit, I find myself drifting over to the kitchen, hoping that a chocolate bar has magically appeared since I last opened the cupboard 10 minutes ago.

Ditch the chips, chocolates and candy for dried fruit, nuts and seeds!

By stocking your pantry with healthy snacks, you intentionally remove the temptation of sugar-laden treats, which means you have no other option but to enjoy nature’s best.

Nuts and seeds are packed with nutrition, providing healthy fats, protein, fibre, vitamins and minerals in one bite. Try adding these to your oats, yoghurt, trail mix, salads, smoothies, sauces and curries. Or simply spread some nut butter onto a piece of apple or banana for a quick and satisfying snack.

SHOPPING LIST

• Raw or roasted nuts (peanuts, almonds, cashews, walnuts, pecans & pistachios) • Chia seeds • Flaxseeds • Sunflower seeds • Pumpkin seeds • Shredded coconut • Dried fruit (raisins, cranberries, dates, goji berries, etc.) • Nut and seed butters (almond, peanut, cashew, macadamia, tahini, etc.)

Healthy Oils & Fats

Healthy fats and oils are crucial for cooking, and can help to add flavour to recipes while also enhancing the absorption of fat-soluble vitamins, minerals and antioxidants from food. These are also highly non-perishable, so it would be convenient to buy oils in larger quantities so that you always have a healthy fat source and cooking medium on hand.

Spices, Seasonings & Dried Herbs

Spices, seasonings and dried herbs are the puzzle pieces without which any pantry would be incomplete. They help to elevate the flavour of meals, and give even the blandest omelette a kick to treat the tastebuds.

Pantry Vegetables

Onions and garlic are the backbones of every recipe. My mom always says, “If you don’t know where to begin when cooking, start by chopping onions and frying them in a pan.” I must admit, the pandemic has its pros when it comes to enjoying good food. One is that you can double up on garlic for extra flavour without having to worry about someone smelling your bad breath behind your mask!

In addition to being great ready-athand kitchen staples for any recipe, pantry vegetables like onions, garlic, potatoes and sweet potatoes also have long shelf lives compared to other vegetables. Onions can last up to six weeks when stored on the counter, while unpeeled garlic can last up to six months! Potatoes and sweet potatoes can be stored at room temperature for one to two weeks.

SHOPPING LIST

• Coconut oil • Olive oil • Avocado oil • Ghee • Butter (especially if you follow a ketogenic diet)

SHOPPING LIST

• Turmeric • Cayenne pepper • Dried rosemary • Dried thyme • Dried oregano • Cinnamon • Ginger • Cumin • Vegetable stock • Himalayan salt • Organic black pepper corns • Garlic powder • Zaatar • Paprika GROW YOUR OWN

Growing your own herbs and vegetables not only saves you money, it’s also a rewarding way to connect with nature, cultivate green fingers, and develop a deeper appreciation for fresh produce and its origins.

SHOPPING LIST

• Garlic • Onions • Ginger • Potatoes • Sweet potatoes

Cans & Jars

Shelf staples like cans and jars can be stored in your pantry for ages, which means you can buy in bulk when stores have discounts. Go-to items like canned tomato, tuna and coconut milk are also cooking essentials for many recipes.

Pro tip: when selecting canned foods, whenever possible, choose ones that haven’t been preserved in added sugar, sodium or saturated and trans fats.

SHOPPING LIST

• Pickles • Sauerkraut • Canned chopped tomatoes • Tomato paste • Canned tuna • Coconut milk

Preserved Jalapeños

Whenever jalapeños are in season, I capitalise on the reduced prices and buy these piquant peppers in bulk.

1. Simply chop all the jalapeños you can find (I usually leave out the seeds, but keep them in if you enjoy more of a kick). 2. Scrape into a glass jar and add a generous splash of olive oil and apple cider vinegar. 3. Keep in the fridge and add a tablespoon of preserved jalapeños to your go-to dishes for extra flavour!

Healthy Condiments

Did you know that a highly-processed, sugar-laden blob of sauce or condiment can triple the number of calories in your meal? By choosing condiments wisely and checking the sugar quantity on the labels of your favourite sauces, you can actively make a world of difference to your health! These tasty items are popular favourites, and can add a few additional health benefits to your food: • Nutritional yeast – or as the cool kids like to call it, ‘nooch’ – is a convenient way for vegans and people with dairy intolerances to add significant amounts of high-quality protein, vitamin B, trace minerals and antioxidants to their meals. • Apple cider vinegar has multiple uses in the kitchen. Not only is it an effective all-purpose cleaner, it also acts as a flavourful anti inflammatory and antioxidant addition to your sauces, dressings and salads. • Honey and maple syrup are natural sweeteners that offer unique health benefits through their anti-inflammatory, antioxidant and antimicrobial properties. Add these to smoothies, desserts, sauces, oats and more for a sweet burst of depth and flavour.

Coffee & Tea

A coffee a day keeps… err… Well, it gets you through the day!

This category may not be on the list for health and nutrition, but these are undisputed pantry essentials! Make sure you never run out of a warm cup of freshly-brewed coffee or tea by always keeping an extra packet or tin in your pantry.

SHOPPING LIST

• Balsamic vinegar • Mustard • Sriracha • Honey • Maple syrup • Nutritional yeast flakes • Organic apple cider vinegar

SHOPPING LIST

• Coffee • Rooibos tea • Chamomile tea • Herbal teas

Fridge & Freezer Items

I’m a traditional girl, which means I always have the classic trio of milk, cheese and eggs as fridge staples at home. Did you know that eggs are packed with protein, and can last for up to five weeks in the fridge? They’re also great for making a nutrient-dense fried egg on ramen. Most yoghurts can be kept in the fridge for up to three weeks, and can even be enjoyed well past their expiration date if still looking, smelling and tasting fresh. Try adding yoghurt to your smoothies, sauces, soups, curries and more for a little bit of creamy goodness.

Your freezer needs just as much TLC as your pantry, and when it comes to having a well-stocked freezer, a bit of planning can go a long way. Many fresh fruit and veggies are highly perishable, so having some in your freezer is convenient when you need something to add to your soups, smoothies and baked goods.

There you have it! Cooking doesn’t have to be the bane of your existence. With careful planning, a change of mindset and a kitchen stocked with healthy pantry items, you can keep cool as a cucumber and become the cream of the crop of home chefs. I’ll leave you with this timeless quote by Horace:

SHOPPING LIST

• Yoghurt • Milk & milk alternatives • Eggs • Cheese • Fresh fruit & vegetables • Frozen fruit, vegetables & meat (fish, poultry or red meat)

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistic and ultimately liveable.”

At the end of the day, finding foods and cooking habits that work for you and your unique needs is what matters the most. I hope the tips in this article can help you get started with kitting out your healthy kitchen pantry… after that, it’s a piece of cake!

LAVENDER, HOPS & PASSION FLOWER FOR BLISSFUL SLEEP

The synergy of lavender, hops and passion flower allows you to relax, fall asleep and have the pleasure of a peaceful, blissful night’s sleep, leaving you revitalised to enjoy a full life and a healthy lifestyle.

Available at Wellness Warehouse