Here is a list of 10 healthy pantry staples that are easy to find. They are also really easy to use in simple, healthy meals even if you’re short on time. Most if not all of those can be found in glass rather than plastic or tins, which is a fantastic way to be healthier while minimizing plastic exposure.
1. Extra virgin olive oil
A cornerstone of a healthy diet, extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidants. You can find it sold in dark glass bottles, which helps protect the oil from light degradation and preserves its nutritional value.
2. Jarred beans and chickpeas
While commonly sold in metal tins, many organic and health-focused brands now offer pre-cooked black beans, chickpeas, and cannellini beans in glass jars. They often have a better, firmer texture than tinned versions and are perfect for adding quick plant-based protein to meals.
3. Natural nut butters and nuts
Almond, peanut, and cashew butters are excellent sources of protein and healthy fats. It is very easy to find high-quality, natural versions, where the only ingredients are nuts and perhaps a little salt. Nuts are also great healthy pantry staple, which can be used in salads, as snacks or to make high protein energy balls.
4. Tomato passata or chopped tomatoes
A fundamental ingredient for soups, stews, and healthy sauces. Choosing tomatoes packed in glass jars avoids the BPA or BPA-replacement linings often found in standard metal tins, keeping your food much cleaner.
5. Sauerkraut or kimchi
Fermented foods are incredible for gut health and providing natural probiotics. Fabulous choice as an addition to healthy lunches or dinners.
6. Quinoa
Unlike many other plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. It cooks relatively quickly and is a fantastic base for salads or grain bowls, especially when you are looking to support muscle recovery.
7. Apple cider vinegar
Raw, unfiltered apple cider vinegar (with “the mother”) is a great pantry staple for balancing blood sugar, making healthy salad dressings, and marinating vegetables.
8. Kalamata olives
Olives are a great source of vitamin E and healthy fats. Instead of buying them from plastic deli tubs or metal tins, you can easily find high-quality olives packed in water, vinegar, or olive oil in glass jars.
9. Avocado oil
While extra virgin olive oil is great for dressings and low-heat cooking, avocado oil is a brilliant staple because it has a high smoke point. It contains healthy monounsaturated fats and is ideal for roasting vegetables or searing proteins at high temperatures without degrading the oil.
10. Pickled beetroot
Nutritionally, beetroot is a fantastic staple. It is loaded with antioxidants, particularly betalains, which give it that deep purple color and help combat inflammation. It is also naturally rich in dietary nitrates, which improve blood flow and oxygen delivery throughout the body. Plus, the acidity of the pickle brings a bright, tangy crunch to salads and bowls.
Taking care of yourself does not always look like a perfectly curated, aesthetic plate. Sometimes, health is just choosing the path of least resistance so you can get something nourishing into your body.
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