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Effortlessly healthy eating

Pantry & Fridge Basics

Effortlessly Healthy Pantry

This week I’d like to share a post I did on my mother’s website

Her medical office, Arizona Breastnet is a full service breast diagnostic center that promises same day results, eliminating the worrying and waiting associated with breast cancer detection. We have been collaborating on a nutrition series for her patients. As part of this collaboration I overhauled her kitchen and got her set up with a beautifully organized and fully stocked pantry and fridge. So I thought I would share with you what I consider to be pantry and fridge essentials. A well stocked pantry allows you to focus only on shopping for fresh fruits and vegetables each week which saves time and brain space and makes it that much easier to cook healthily.

You’ll notice that I try to stock items without added oils. This is primarily because my boyfriend has slightly elevated cholesterol so I want to keep the added oil intake down. I also find that when a recipe calls for 3 tablespoons of oil you can very easily get away with one or none at all, just substitute water and I promise you won’t notice a difference in the taste.

Healthy Grains:

  1. Brown rice
  2. Farro
  3. Barley
  4. Bulgur
  5. Wheat berries
  6. Forbidden Rice
  7. Wild Rice
  8. Rolled oats
  9. Spelt berries
  10. Oat berries
  11. Quinoa

Healthy Pastas & Noodles:

  1. Buckwheat Soba Noodles
  2. Brown rice pasta
  3. Whole wheat pasta
  4. Whole wheat couscous

Breads & Tortillas

  1. Ezekiel Bread
  2. Ezekiel english muffins
  3. Whole wheat tortillas (Ezekiel or Engine 2 Diet brand because they don’t have added oils)

Dried Fruits & Berries

  1. Raisins
  2. Dates
  3. Figs
  4. Shredded coconut
  5. Golden Berries
  6. Goji Berries
  7. Prunes

    Note: Dried fruits such as raisins sometimes have added oils. The reason dried cranberries are not on this list is because I have yet to find ones that do not have added oils. Be sure to read the labels on the bulk bins and avoid any fruits that have added oils.


  1. Pistachios
  2. Pine Nuts
  3. Walnuts
  4. Almonds
  5. Pecans
  6. Hazelnuts
  7. Cashews


  1. Sesame seeds (black & white)
  2. Flax seed
  3. Chia seed
  4. Hemp seed
  5. Sunflower seeds
  6. Pumpkins seeds

Legumes & Vegetables:

  1. Lentils (black, green, French)
  2. Black beans
  3. Garbanzo beans or chickpeas
  4. Cannellini beans
  5. Black-eyed peas
  6. Kidney beans
  7. Pinto beans
  8. Peas
  9. Corn

    Note: For the most part I stock these in BPA free cans and I drain and rinse them well before using. Stock these frozen if you prefer. When I get a pressure cooker I aim to start stocking these fresh. Remember you have to soak fresh beans and lentils the night before.

Oils & Vinegars:

  1. Coconut oil
  2. Olive oil
  3. Sesame oil
  4. Rice wine vinegar
  5. Red wine vinegar
  6. White wine vinegar
  7. Apple cider vinegar
  8. Balsamic vinegar
  9. Vegetable stock

    Note: For those times when I can’t make my own I use an oil free vegetable stock. I was using the Rapunzel bouillon cubes until I realized they have added oil.


  1. Honey
  2. Agave

Fridge basics:

  1. Roasted red peppers
  2. Capers
  3. Olives
  4. Pickles
  5. Kimchi
  6. Soy Sauce (look for wheat free if you have an intolerance)
  7. Tahini (The Joyva brand is by far the best tasting)
  8. Almond butter (be sure to get one without added oils or sugars)
  9. Miso (red, white or if you want to avoid soy altogether, chickpea)
  10. Worcestershire
  11. Red chili paste
  12. Preserved lemon
  13. Chalula hot sauce
  14. Sriracha hot sauce
  15. Tomato paste
  16. Hummus

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