A Well-Stocked Pantry

With a well-stocked pantry, you can whip up a no-fail, well-balanced meal in just minutes. Canned goods, grains, and cereal will last a year on the shelf. Nuts should be refrigerated or frozen once opened. When buying spices, try to buy small quantities, as they lose their flavor quickly.


Canned Goods:

  • Beans (low-sodium, if possible) – black, kidney (red and white), garbanzo, pinto, canellini
  • Broth- organic vegetable, chicken, beef
  • Vegetarian Chili
  • Soup (low sodium) – Health Valley, Amy’s, Imagine, Healthy Choice, Campbell’s Select
  • Miso soup dry packets
  • Marinara Sauce
  • Low-sodium soy sauce
  • San Marzano tomatoes
  • Chunk Light tuna, packed in water
  • Wild Alaskan salmon, in water
  • Artichoke hearts, in water
  • Hearts of palm, in water
  • Pumpkin
  • Diced or whole roasted green chilies
  • Water chestnuts

Bottled or Jarred Goods:

  • Extra-virgin olive oil
  • Canola oil
  • Agave Nectar syrup
  • Pure Maple Syrup
  • Tamari
  • Ponsu Sauce
  • Hoisin sauce
  • Anchovies
  • Capers
  • Roasted bell peppers (jarred)
  • Salsa
  • Mustard
  • Ketchup



  • Quinoa
  • Brown Rice
  • Wild Rice
  • Amaranth
  • Whole-wheat pasta
  • Spelt pasta
  • Quinoa pasta

Cereals, Bars & Crackers:

  • Cheerios, Kashi, Barbara’s, Optimum, Uncle Sam’s, Fiber One, All-Bran
  • Oats – Steel cut or old-fashioned (not quick cooking or instant)
  • Bars: Kashi TLC, Kind, Ping, Raw Revolution, Gnu, Lara
  • Kashi Heart to Heart Crackers, Mary’s Gone Crackers (Gluten-free)


  • Cumin, Chili powder, Oregano, Garlic Powder, Onion Powder
  • Cinnamon, Nutmeg, Allspice
  • Garam Masala, Curry, Turmeric
  • Sea Salt, Kosher Salt, Peppercorns
  • Sat-lt-free seasoning blends

Baking basics:

  • Whole-wheat pastry flour
  • Soy flour
  • Oat flour
  • Spelt flour
  • Baking powder, baking soda
  • Pure Stevia
  • Organic Cane Sugar

Nuts & Seeds:

  • Raw or unsalted/dry-roasted – almonds, cashews, walnuts, pistachios, soy, pumpkin seeds, sunflower seeds
  • Nut butters (raw) – almond, cashew, macadamia, soy

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