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BUILD THE PERFECT PANTRY
Having the correct pantry staples on hand is crucial. It enables you to create fast, simple, and delicious meals in no time. When you find yourself in a rut, you don’t need to order takeout. You can easily go to your pantry and make one of your family’s go-to recipes. Learn how to create your unique must-have list using my pantry staples list printable as a guide.
Pantry staples list categories
Shelf stable proteins
To create a complete and feeling meal, you need to incorporate some forms of protein. We often think of protein as something that resides in our refrigerator such as raw meat or eggs.
There are many great sources of protein that you can stock in your pantry.
Canned tuna or salmon is super versatile. They can be used to make fish patties or you can add the fish to a salad or pasta dish.
Canned chicken is also a great staple to keep in your pantry. You can use it for sandwiches, or add it to soups or casseroles.
Beans and legumes can boost the protein and satiety of your meal. Add them to a chili or a soup, or mash them into a dip for your veggies.
Did you know that a cup of cooked quinoa has 8 grams of protein? Replace your rice in a veggie “fried rice” with quinoa for a more protein-rich dinner.
Nuts and seeds are fantastic sources of protein. You can eat them raw as a snack or add them to salad and even pasta.
Having ready-to-use proteins is essential and our go-tos can be found on my pantry staples list printable.
Grains
Grains, especially whole grains are an important component of a healthy diet. They are filled with fiber and nutrients and can lower your risk of heart disease, strokes, type two diabetes, and obesity.
These are my must-have grains to keep stocked at all times.
Rice is a versatile grain that can be used as the base of a meal or served as a simple side dish. I even like adding cooked but cooled rice to a salad to make it a little more filling.
Pasta is an obvious one. Its popularity is not surprising because of its versatility. You can create an entire meal using pasta in as little as 20 minutes. You can use high-protein pasta such as chickpea pasta to boost the satiety of your meal.
I love bread and my pantry is never without it. My current favorite is Dave’s killer bread organic good seed. This bread is delicious and makes the best sandwiches!
Healthy fats
Long gone is the idea that fat is bad. We need fat. We need good sources of fat in our diets. Unsaturated fats are food for your brain. A 2015 study showed that people eating mostly unsaturated fat rather than saturated fat had cognitive functions equal to that of a person sever years younger!
You can find these unsaturated fats in my pantry at all times,
Extra Virgin Olive oil is my go-to oil for salad dressing or bread dipping. It has a smoke point of 410 degrees Fahrenheit which makes it a great option for grilling and roasting meat and vegetables.
I prefer avocado oil when it comes to baking. Avocado oil has no significant taste and won’t change the flavor of a dish. It has a higher smoke point than olive oil at 520 degrees Fahrenheit and is usually my choice for anything that goes into the oven.
Lastly, I like to keep nuts and seeds butter on hand. Due to allergies, our family keeps sunflower butter at all times. We can use it on toast, SB&J sandwiches, or even in smoothies.
Baking goods
Basic items to cook from scratch are a must on a pantry staple list printable. I don’t bake cakes or desserts much. However, I enjoy making bread soups, sauces, etc. Here are the few basics I like to keep stocked.
Flour is a must. You can use it to make pancakes and bread, thicken sauces, coat chicken before lightly frying and so much more. I usually keep regular organic flour as well as oat which I can turn into flour as needed.
Baking powder, baking soda, fast-acting yeast, and arrowroot powder (or cornstarch) are all essentials to keep in your pantry.
Spices/Condiments/Vinegars
If you want to be able to put together quick meals that are also tasty, it’s important to have a decent variety of seasonings. Based on your family’s preference, this list might vary. Here is what is on my must-have pantry staples list printable.
Balsamic Vinegar is one of my top choices when making salad dressing, I love adding some on top of salmon or trout before grilling it. Also, our favorite chicken marinade is equal part Dijon mustard and balsamic vinegar. It is delicious.
Our family enjoys Asian-inspired dishes. For this reason, I keep a bottle of rice vinegar in the pantry at all times.
Although condiments are stored in the refrigerator, I keep a backup of each of our favorites in the pantry. The list is short but includes Dijon mustard, mayo, coconut amino (or soy sauce if you prefer), chili sauce, and ketchup. You can create salad dressings, and sauces, or flavor countless meals with these condiments.
Lastly, a good pantry is stocked with a few spices and dried herbs. This is crucial to give flavor to your meals. Here is my must-have list:
- Italian seasoning
- Basil
- Parsley
- Chives
- Oregano
- Thyme
- Garlic powder
- Onion powder
- Cinnamon
- Cayenne
- Salt
- Pepper
Canned goods/others
The final category you will see on my pantry staple list printable is canned goods and other items.
These items are really important but don’t fall into any of the other categories.
Spaghetti/Tomato sauce is something we always have available. You can make a no-fuss meal in 20 minutes or less by combining it with your favorite pasta. Add some parmesan cheese and you have a meal that will please everyone.
Many recipes can be created with diced tomatoes. Think about soups, chili, pasta, and so much more. They are affordable and have a long shelf life.
A good way to flavor your rice is to cook it in chicken broth (or veggie broth if you do not eat meat). Chicken broth can also serve as the base for many soups. I always have a few containers in the pantry.
Keep a few of your favorite soup cans, boxes, or packets. When in a rush or simply uninspired, you can make a few grilled cheese sandwiches that you serve with soup for a satisfying meal.
Last but not least, I always keep a few cans of coconut milk. Because I try to limit my exposure to dairy it’s important to have an easily accessible alternative. Coconut milk is delicious in a creamy soup, to make a white sauce, or even in baking recipes.
In conclusion
A full pantry isn’t enough. You need a pantry filled with the right items. This is essential to increase your ability to create fast, tasty meals that your family will eat. I hope you will enjoy my pantry staples list printable. I have left several rows blank so that you can customize this list to fit your family’s preferences.
Bon apetit!
Cat xx