We all have our staples in the pantry that we can’t live with out.  I love to cook tasty and healthy food for my family and I find the items below to be essentials and I think you will too.

 

Extra Virgin Olive Oil:

 

This is an essential in our house.  We cook with it, make salads with it, create salad dressings and even use it on our cuticles and nails for a moisturizing manicure.  Olive Oil is an important ingredient in Mediterranean cooking and it’s not just a coincidence that some of the longest living people have eaten this diet. 

 

Olive Oil contains Monounsaturated Fats which are better for your heart and body.  They help to control LDL or bad cholesterol and higher HDL or good cholesterol levels.  Other Oils that are the best for you according to Dr. William Sears in the Family Nutrition Book are: Flaxseed oil, Canola Oil, soybean oil and pumpkin seed.

 

Flax Seed:

 

Is a great healthy item to have in your pantry and it can easily be added to many dishes with out the family knowing they are even eating healthy.  I add one or two tablespoons of flax seed to pancakes, breads, and other recipes.  Flax Seed is a great source of omega-3 fatty acids.  The oil helps lesson constipation, helps your immunity, and promotes healthy skin and so much more.  This is a great addition to have in your pantry in both a powder and oil.

 

 

 

Flour with Fiber:

 

Experts suggest eating whole wheat as part of a healthy diet.  Dr. William Sears states that we should choose breads that say whole wheat or whole grain because the germ, husk and other healthy nutrients are left in.   Buying flour or ground up grain with whole wheat is healthy way to make breads, pancakes, muffins and other items for your family. 

 

I love Eagle Mills All Natural Unbleached Flour.  On the packaging, it states that the flour has 9 grams of whole grain per serving.  It basically has all the benefits of wheat flour with out the harsh taste.  We also like King Arthur White Whole Wheat Flour.  This flour again has the benefits of the whole wheat with a mild taste.

 

Tomato products:

 

You can do so much with tins of Tomato Sauce, crushed tomatoes, or tomato paste and it’s a healthy product to have on hand.  You can throw together quick spaghetti, pizza, tomato soup and so much more. 

 

Tomatoes contain lycopene an antioxidant and cancer fighting carotenoid and according to Dr. Sears’s lycopene is the most powerful cancer fighter even more than beta carotene or vitamin E.  When choosing canned items you may want to choose one with a low salt content and then you can control the amount of salt your family eats.

 

Chicken or Veggie Stock or a cube:

 

You can use stock or a Boilion cube with hot water in so many dishes to add flavor.  Trader Joe’s carry Organic Chicken and Vegetable Stock is half the price of Organic stock in the regular grocery store.  This is a versatile product to carry for creating delicious dishes.

 

Vinegar:

 

Can be used in combination with olive oil a few other ingredients for a quick, healthy and delicious salad dressing, over roasted vegetables, in all kinds of recipes, or even for a environmentally friendly cleaner.  There are so many types of vinegar: Balsamic Vinegar, Apple Vinegar, Rice Vinegar, Red Wine Vinegar, and so many more.  This is a must have staple for any pantry.

 

 

Tea:

 

.A hot cup of tea when you’re feeling sick or tired is a fantastic thing.  For some of you out there cold tea on a hot summer’s day soothes like nothing else.  Many people drink Tea whether you like hot or iced it is a popular drink and has been hailed for its benefits for helping to prevent some diseases like cancer.  In some studies it has also been know to help aid in weight loss, fight viruses, and stimulate the immune system and more.  Tea has caffeine but far less than coffee so it’s a great drink to have in your pantry for that morning revival.   

 

You can choose between three main types of tea: Black, White and Green. 

 

Black tea is the most common tea.  It is dried and fermented the longest time of all three teas.  This is the true British tea.

 

Green Tea:  Has been believed to be a form of natural medicine and used in tea ceremonies.

 

White Tea is perhaps the most beneficial of all the teas with the greatest polyphenois and antioxidants.  You will see many beauty products with White Tea as a main ingredient.

 

Whatever tea you choose you will love the relaxing feeling of making a hot cup of tea while enjoying the health benefits too.

 

With just a few items to start in your pantry you will be on your way to a healthier and more enriching lifestyle.