Pantry Staples for Intuitive Cooking and Eating

We’ve all been there: a busy day, an unexpected change of plans, or just the general stress of navigating the grocery aisles that keeps us from making that much needed trip to the store. When life gets hectic and grocery shopping just isn’t in the cards, your pantry can be your saving grace.

Pantry staples are more than just convenient—they’re essential tools that help us create nourishing and satisfying meals without the need for fresh groceries. They’re basic but versatile ingredients that can be kept on hand for several months thanks to their long shelf lives. Pantry staples offer ease, flexibility, and even some creative exploration in the kitchen. Here’s how:

Benefits of a Stocked Pantry

The idea of having more food than you “need” each week might feel unsettling at first, but ultimately, knowing that you have a well-stocked pantry can alleviate the stress of meal planning and grocery shopping. Having plenty of shelf-stable items on hand allows for reliable meals that are time, energy, AND cost-efficient.

Using pantry staples can boost confidence in your cooking skills and reinforce your ability to adapt and be flexible with food. This flexibility opens the door to more meal options and freedom to make food choices that honor your needs in that particular moment. As we know, our needs ebb and flow based on our time, energy, budget, and so much more! Pantry staples can support us and keep us nourished as we navigate our ever-changing needs and circumstances.

So, How Do I Stock My Pantry?

First, I always recommend making a list of the meals and flavors that you already know that you like. (If you’re having a hard time identifying your food preferences, don’t worry, I have a list of suggestions below). Your list of preferences will help you determine which staples you need to keep on hand.

Let’s say you like Mexican food. You’ll likely want to add cumin, chili powder, dried or canned chiles, beans, and rice to your pantry staple list. Or if you’re unable to eat gluten, you’ll skip things like soy sauce or other pre-made condiments. Honestly consider what you like here. Making a list of pantry items that are restrictive or follow an arbitrary diet rule won’t support your intuitive cooking and eating goals.

Once you get a feel for what you like and are comfortable preparing, start your own Pantry Staple List. Begin with the basics by prioritizing the items you feel most familiar or safe with. As you become more comfortable with having more food in the pantry, introduce newer or more challenging ingredients, (with the support of your dietitian when necessary!).

Before you do make it to the store, always check your pantry to see which items need restocking. Some items you’ll want to buy every grocery trip, every other, and once a month or less. I tend to buy chickpeas and pasta every week, salsa and jarred/canned veggies every other, and spices about once a month. This will vary based on your cooking needs and preferences, of course!

Pantry Staple Categories

Use the categories below as a guide. Include at least 2-3 items from each category on your list in order to make quick, nourishing meals:

Protein: canned fish, dry or canned beans and chickpeas, lentils, tofu, jerky, protein powder

Fat: nuts and nut butters, seeds (chia, flax, hemp, pumpkin, sunflower, etc.), oils (olive, canola, avocado, coconut, sesame, etc.), canned coconut milk, olives

Carbohydrates: rice, pasta, couscous, polenta, boxed mac and cheese, ramen, canned corn and peas, waffle/pancake mix, oats, cereals

Fruit/Veg: jarred or canned artichokes, red bell peppers, tomatoes, other peppers (pepperoncini, chipotle, jalapeño); canned mixed vegetables; freeze-dried fruit; dried fruit; canned fruit; applesauce; tomato products (canned tomatoes, tomato paste)

Spices/Seasonings: basil, bay leaves, black pepper, cajun seasoning, chili powder, cinnamon, cumin, curry powder, garlic powder, ground ginger, onion powder, oregano, red pepper flakes, rosemary, salt, smoked paprika, thyme, turmeric, etc.

Condiments: mustards, honey, vinegar (red wine, balsamic, rice, etc.), jam, maple syrup, mayonnaise, ketchup, soy sauce, tamari, sriracha, chili garlic sauce, curry paste, salsa, hot sauce, BBQ sauce, etc.

Others: non-dairy milk, broth/stocks, and anything else you like that I missed!

**Notes: This list is made with meals in mind, so I’m not listing out snacks. I also didn’t include bread products because they aren’t as shelf-stable. I keep my bread, tortillas, etc. in the fridge or freezer to keep them fresh for as long as possible! I also do not recommend buying ALL of the items listed above, just the ones that meet your needs and preferences!

Making Meals With Pantry Staples

Remember, pantry staples are intended to make life easier in the kitchen, so the goal is to combine basic ingredients that require minimal time and effort. That being said, knowing how to use your pantry items can really open the door to endless meal possibilities. At the very least, I suggest combining a protein, fat, carb, and something for flavor.

A go-to for me is some version of a pasta salad. I’ll change it up a bit each time, but I’m currently loving the combo of tuna, pearled couscous or orzo, marinated artichokes, sun dried tomatoes, and kalamata olives. I use some of the marinade from the artichokes, oil from the sun dried tomatoes, salt, pepper, and crushed red pepper flakes to make the dressing, which still tastes super fresh and flavorful, despite coming from a jar!

Stocking your pantry with staple ingredients is a great way to plan and care for your future self. Having these items on hand at all times provides a solid foundation for countless dishes, allowing you to create balanced and satisfying meals, even when fresh groceries aren’t available.

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