Pantry Essentials
Having a well-stocked pantry means you have ingredients on hand to whip up a nutritious meal quickly and without fuss. Buying pantry items which you use on a regular basis in bulk will save you money in the long term and saves you running to the supermarket and buying more than you need for it to sit at the back of the cupboard un-used.
Go through your pantry and write a list of what you need and what you use regularly.
Buy in bulk at your local farmers market or from stores such as The Source Bulk Foods. Farmers Markets are a great starting place when it comes to eating seasonally and reducing your consumption of packaged foods.
Look at the price differences between organic and non-organic and choose what you prefer to purchase. If organic prices are out of your reach look to choose spray/insecticide free – it is the next best option.
In order to prep your pantry for success, it is important to first spend time cleaning out your pantry. Cleaning out the pantry is an important step in getting back to basics. Not only will you create some space, you’ll also begin to understand at how little you need in order to make nutritious and delicious meals.
My top three tips for cleaning out the pantry are:
Be Ruthless: Starting afresh means clearing out the nasties! Any packaged or processed foods which contain an abundance of refined ingredients need to go in the bin. Simply check the label and if there is anything on the ingredients list you don’t recognise, including refined oils, preservatives and food acids, toss it (or give it away). If the thought of getting a garbage bag and doing a sweep of your pantry stresses you out, start slowly by removing all items which are ‘white’ including sugar.
Re-stock with a focus on whole foods: Re-stock your pantry with ingredients that will make preparing healthy, nutrient-dense meals as easy as possible. These are ingredients which have minimal human interference and retain the highest quality of nutrients. When it comes to pantry items, take note of ingredients which you will be using frequently and buy these staple items in bulk to save you money. To save overwhelm it is important to re-stock your pantry on a ‘need be’ basis; as a recipe calls for an ingredient, stock it. Before you know it, you will have a re-stocked pantry of items you use on a regular basis. We have provided our Pantry Essentials List below for your reference.
Store everyday items front and centre: Store dry goods in glass jars or airtight containers (BPA free, of course) to help maintain the shelf life and avoid spoilage. Items which you use frequently should be placed at eye level so that when you walk into the pantry needing an ingredient for your favourite meal you can easily find it and not be distracted by other ingredients. Alternatively use different size jars for different items i.e. one size for all nuts and seeds, another for flours etc.
If your pantry is stocked, you can pretty much make any of your recipes (minus a quick stop to your green grocer or butcher!). If you are feeling a little overwhelmed, start with this simple list of pantry essentials below. Remember, keep it simple as often as you need.
Pantry Essentials List
· Flours: almond meal, coconut flour, buckwheat flour, tapioca flour
· Dairy Substitutes: unsweetened nut milk, coconut milk, coconut cream, coconut yoghurt
· Nuts: almonds, hazelnuts, macadamias, cashews, walnuts
· Seeds: pepitas, sunflower seeds, chia seeds, tahini
· Fats: coconut oil, macadamia oil, olive oil, nut butters, grass-fed butter
· Cacao and Coconut: cacao powder, cacao nibs, coconut flakes, shredded coconut
· Natural Sweetness: rice malt syrup, Medjool dates, honey, natvia
· Quinoa: quinoa seeds
· Spices: cinnamon, nutmeg, turmeric, chilli flakes, mixed Italian herbs
· Gluten free baking powder
· Sea salt
· Eggs
· Apple cider vinegar