Building a Healthy Kitchen: Pantry Essentials

Written By Andrea Anicic

Having ingredients ready for use saves you time and stress.

To create perfectly balanced meals, you need to master the proportions of acidity, saltiness, sweetness, bitterness, and savoriness (umami) in every dish. This is the secret behind each recipe, making them both nutritious and delicious. Having a well-stocked pantry ensures that you always have the foundation to build flavourful meals.

The additional list below includes pantry staples that are highly recommended for keeping on hand. While you can buy these items as needed, having them readily available will save you time and effort. Plus, you'll definitely use them up before their expiration date!


Flavor Essentials

  • Olive oil for cooking (vegetarian option) / Butter (It's not our enemy—see the section 'Sources & Further Reading') or lard for non-vegetarian cooking

  • Extra virgin olive oil (For salads, dips, and drizzling)

  • Sea salt

  • Vinegar of your choice (Red wine vinegar is go-to for acidity, but citrus works as an alternative. Apple cider vinegar helps with digestion and regulates blood sugar.)

  • Maple syrup (Not just for desserts! Adding a small amount at the end of cooking enhances overall flavor.)

  • Black pepper (freshly ground for best flavor)

  • Chili flakes (for an extra kick)

  • Miso paste (adds fantastic umami and saltiness)

Additional Pantry Staples

  • Mustard (great for dressings and marinades)

  • Tomato paste or sun-dried tomatoes (for depth of flavour)

  • Nuts & Seeds (whichever you like – they are nutritional powerhouses! I sprinkle them on everything: breakfast, lunch, and dessert. My go-tos are sunflower seeds, walnuts, pumpkin seeds, sesame, chia, and flaxseeds.)

  • Onion & Garlic (essential for building deep flavours)

  • Canned Legumes (Beans, chickpeas, and lentils are rich in fiber, protein, and iron—great for quick, nourishing meals.)

  • Whole Grains (Quinoa, brown rice, and whole grain pasta provide fiber, B vitamins, and magnesium while stabilizing blood sugar levels.)

  • Nutritional Yeast (If you're vegetarian or don't eat much meat, this is an excellent source of extra protein and adds a mild cheesy flavour to dishes. I always mix a tablespoon into any dish with canned legumes. You should go for nutritional yeast fortified with B12 vitamin - Nutritional yeast itself does not naturally contain B12 vitamin)

  • Frozen Fruits & Vegetables (Freezing locks in nutrients and extends shelf life. Having a few frozen options on hand means you can whip up an instant meal anytime.)

  • Something Fermented (Miso, pickles, sauerkraut, yogurt—keeping a probiotic-rich food within reach can enhance meals while benefiting gut health.)

  • Fresh Herbs (Basil, parsley, mint, coriander, etc. Fresh herbs instantly elevate any dish. My favorite trick? I top my meals with a little fresh mozzarella or yogurt (for probiotics), a handful of nuts (for fiber & protein), and a fresh herb for brightness and extra nutrients. Growing your own herbs is budget-friendly and ensures you always have them available.)

Extra Tip: How to Grow Basil at Home – Video Guide:

https://www.youtube.com/shorts/HUnW-9CGj0c This is a simple and cost-effective way to always have fresh herbs on hand. Plus, they look beautiful on your windowsill or in the garden!

A well-stocked kitchen means you can always create something healthy and flavorful without last-minute grocery runs. What are your must-have pantry staples? Let me know in the comments! 😊

Sources & Further Reading:

Andrea Anicic
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