Pantry Essentials

Pantry essentials are must-haves in a Dietitian’s world and a great way to avoid the 5pm panic. So what are our top essentials to always have on hand? Below is our Dietitian-approved list of foods that will quickly become your pantry’s best friend.

 

Legumes and grains

Trustworthy and convenient, legumes and grains tick all the boxes. They are versatile, delicious, rich in fibre and patiently waiting to save the day from takeaway being a final resort. Examples include: 

  • Canned chickpeas, lentils and beans

  • Pulse pasta 

  • Brown rice, quinoa, buckwheat, amaranth 

  • Microwavable multigrain cups

Check out our quick Chickpea Pasta with Lentils and Leftover Veggies or download our free Pantry Meal Builder for simple recipe inspiration.

 

Herbs and spices

Our favourite way to take a dish from average to amazing. Variety is the spice of life, so having a well-stocked selection of herbs and spices can transport your plate from the Middle-East one night to Asia the next in no thyme! Bonus, herbs and spices pack a punch when it comes to adding flavour whilst reducing your salt intake.

 

Extra Virgin Olive Oil (EVOO)

If you are a regular reader of our blog, you know we frequently harp on about the benefits of EVOO and following a Mediterranean Diet. Anti-inflammatory, associated with reduced risk of cardiovascular disease, type 2 diabetes and improved mood, the list goes on. if you’re still not convinced, read our article! 

 

Emergency snacks 

Picture this. It’s five minutes before you have to leave for work, there’s no fresh fruit left in the house, you need a quick snack for morning tea, your brain hits panic and then you remember the go-to snacks in your pantry:

  • Happy Snack Company Chickpea or Fava beans 

  • Muesli bars (ideally looking for under 5 grams sugar per serve)

  • Multigrain crackers such as Vita Weets 

  • Edgell Snack Time chickpeas or beans 

  • Tinned tuna or salmon 

 It’s a common scenario that would leave you feeling hangry but easily avoided with a few of these staples!



Having your pantry well stocked with healthy essentials is a great way to prime your environment for success and help you to eat in line with your goals and values. If you are after more tailored support in establishing healthy habits and setting up your environment for success, book in with one of our Accredited Practising Dietitians.


Michelle Theodosi