Stock your Delicious and Nutritious Pantry

With these healthy staples in your pantry, you’ll be amazed at the delicious and nutritious dishes you can create on a whim! Your pantry will never have looked so good!

Oils and fats: Extra-virgin olive oil, avocado oil, and extra-virgin coconut oil (I love Trader Joe’s brand) as mainstays. Grass-fed clarified butter or ghee can also be used.

Nuts: Raw almonds, cashews, walnuts, pine nuts, pecans, macadamias

Seeds: Hemp, chia, pumpkin, sunflower, sesame and flaxseeds

Nut and seed butters: Pure cashew, almond, sunflower and coconut butter. Peanut butter if you don’t have an allergy.

Flours: Blanched almond flour and coconut flour

Milks: Almond, coconut (unsweetened and no additives). Or make your own milks, which is the best option. For canned coconut milk, my favorite brand is Native Forest.

Broths: Low- or no-sodium frozen or boxed vegetable, beef and chicken broth (homemade is best, but if you buy, be sure to read labels for additives).

Dried herbs and spices:
1. Sea salt, ground black pepper and garlic.
2. Dried herbs such as oregano, basil, thyme, rosemary, bay leaves, Italian blends and herbes de Provence.
3. Spices such as cumin, coriander, turmeric, allspice, ancho chili powder, chipotle, paprika, smoked paprika, cinnamon, red pepper flakes, nutmeg, ginger (fresh, dried, and organic jarred puree; refrigerate fresh and jarred puree after opening), saffron.

1. Dijon mustard (look for pure mustard without sugar or chemicals)
2. Low-sodium tamari (gluten-free soy sauce)
3. Nutritional yeast (nutritious with a cheesy taste)
4. Vinegar: balsamic, unseasoned rice, red wine, white wine, sherry and champagne


Frozen berries: blueberries, raspberries, blackberries, unsweetened acai berry puree

Frozen organic vegetables (if fresh are out of season or unavailable locally)

Frozen shrimp and other seafood – see the Natural Resources Defense Council website for low-mercury fish, and the CleanFish website for sustainably raised or harvested fish sources.

Frozen grass-fed meats (beef, bison, lamb), organic chicken, turkey and clean fish.

Preparation is the key to success and in the end, it makes life easier. With these tips, your kitchen will become a place that sets you up for success in no time!

This list was modified from Mark Hyman MD’s What the Heck Should I Eat? Cookbook

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BASED IN asheville, 


veena somani md

integrative  lifestyle  coach