by Dr. Erin Valente, ND
Having a variety of foods on hand in your pantry is always a good idea! This allows us to make healthy choices that are easily accessible when needed. Therefore, I want to make sure that your pantry is stocked for success.
These are just some of my favourite items that I keep on hand (whether we are in a pandemic or not!) and are always included in my grocery list.
| ITEM | BENEFIT |
| Black beans | Source of fiber, inexpensive & easy to prepare. Used in tacos, stews/chillis, salads, eggs, with rice |
| Garbanzo beans/ Chickpeas | Source of protein, rich in fiber. Easy to prepare and add to any salad or meal |
| Pinto beans | Excellent source of fiber. May improve blood sugar |
| Amy’s soup – any type | Inexpensive & easy to prepare. Organic and nutrient-dense soups |
| Diced tomatoes | Contain vitamin C, powerful antioxidant. Versatile |
| Pasta sauce | Inexpensive, easy to prepare and create a meal with |
| Olives | Healthy source of good fat. Nutritious snack |
| Quinoa | High in protein.Rich in many vitamins & minerals.Easy add-on to any meal |
| Brown rice | Good source of fiber. Inexpensive and easy add-on to any meal |
| Oatmeal (steel-cut & quick oats) | Source of fiber. Used for baking or for meals. Easy to prepare |
| Lentils | Low in calories. Rich source of magnesium. High in protein |
| Organic broth (chicken, beef or vegetable) | Reduces inflammation. Heals the gut lining. Can be added to any soup, stew, chilli, rice, quinoa |
| Frozen wild blueberries | Filled with antioxidant.Used in smoothies, yoghurt bowls, baking, chia pudding |
| Frozen mixed vegetables | Source of daily vitamins & minerals.As nutrient dense as fresh vegetables. Easy to prepare |
| Wild caught canned fish – salmon, sardines | Rich in omega-3 fatty acids. Supports mood, cardiovascular and brain health |
| Pasture-raised eggs | Source of choline for brain health |
| Black chia seeds | Source of healthy fat. Contains protein |
| Ground flaxseeds | Source of fiber. Hormone balancing. Promote healthy bowel movements |
| Organic raw almonds, walnuts, cashews, pistachios | Excellent source of healthy fats. Beneficial for managing blood sugar. High fiber content |
| Nuts to You almond butter | Versatile. Add to smoothies, rice cakes, yoghurt bowl, protein balls, celery stalks |
| Organic popcorn | Easy snack.Simple to make. Inexpensive |
| Organic tea | Great alternative to coffee. Herbs can be calming and supportive for the body |