10 Essential Pantry Staples to Enhance Your Cooking

It’s 6:00 PM on a Tuesday. You’re exhausted, and that "What’s for dinner?" panic starts to set in. 

I know how tempting it is to reach for the delivery app or pick up something on the way home from work, but I've found that the secret to staying on track with your financial and physical health goals is all in how you stock your pantry.

I want to show you that healthy eating can be simple and stress-free. When I have these ten building blocks in my kitchen, I know I'm always less than 20 minutes away from a meal that makes me feel great.

Why I Obsess Over a Stocked Pantry

First, let me say, I personally may go overboard with my pantry items. I am working on that.  However, because I do have my essential pantry staples on hand all the time, my pantry first and foremost saves me money. 

The average delivery meal for two now costs upwards of $40. Most of the staples I keep in my kitchen cost less than $2.00 per serving. By keeping these on hand, I skip those "emergency" grocery runs where I inevitably walk out with a $60 receipt for things I didn't need.

Additionally, if you buy prepared foods at the grocery store from, let’s say, the frozen food aisle, they are more expensive per serving than if you made them on your own.  

It also helps me manage food waste.

These ingredients have a long shelf life, and they are perfect for "scrounging." When I have grains and beans ready to go, I can easily use up that half-head of broccoli or wilting spinach in my crisper drawer before it goes bad.

The biggest thing it does for me is reduce my stress.

When you know you have some easy backup meals that you can pull together quickly, you are less likely not only to reach for take-out but also to snack your way through dinner.

My 10 Essential Pantry Staples

1. Extra Virgin Olive Oil: My go-to healthy fat for roasting, sautéing, and making my own quick vinaigrettes.

2. Canned Chickpeas or Black Beans: I call these "instant protein." They add so much bulk and fiber to any meal without any prep work.

3. Quinoa or Brown Rice: I love these complex carbs as a base for my "power bowls" to keep me full and energized.

4. Canned Diced Tomatoes: This is the foundation for almost every soup, stew, or 10-minute pasta sauce I make.

5. Soy Sauce: This is such a great "flavor foundation" that brings a complex flavor to a dish.  Plus, if you are craving Asian flavors, soy sauce gives you what you are looking for. 

6. Rolled Oats: Not just for my morning bowl of oatmeal! I use them for homemade granola or even as a healthy binder in my turkey meatballs.

7. Lentils: These are the quickest-cooking dried beans.  In 20 minutes, you can have them ready for a grain bowl or even a lentil soup.

8. Dried Herbs (Oregano, Cumin, Red Pepper Flakes): The easiest way to change a meal's "vibe" from Mediterranean to Mexican without adding any extra calories.

9. Vegetable or Chicken Broth: I always have my homemade ready in the freezer, but you could keep a few cartons on hand for quick soups or to cook grains in for extra flavor.

10. Whole Wheat or Brown Rice Pasta: This is my ultimate "emergency" meal. It’s fast, filling.  You don’t need a lot to make a filling dish.

Bonus “Pantry” items - Garlic and Onions.  I always have them on hand as the base of much of what I make.  I think they add a long-cooked flavor in a short amount of time.

5 Meal Ideas I Make Using These Staples

You don't need a 20-step recipe to eat well. Here is how I combine these essentials when I'm short on time:

• A 15-Minute Chickpea Curry: Sauté onion and garlic in olive oil, add cumin, a tin of diced tomatoes, and a can of rinsed chickpeas. Simmer for 10 minutes and serve over brown rice.

• Pantry Pasta Puttanesca: Toss your boiled pasta with olive oil, plenty of garlic, red pepper flakes, and diced tomatoes. It’s light, zesty, and so satisfying.

• The Mediterranean "Power" Bowl: I layer cooked quinoa with chickpeas, a big drizzle of olive oil, and dried oregano. If I have a stray cucumber or some feta in the fridge, I throw that in too!

• Savory Stir-Fry: I use my soy sauce with a splash of broth and red pepper flakes. Toss that with sautéed onions and any frozen veggies you have over a bed of rice.

• Quick Black Bean Soup: Sauté onions and garlic, then add a can of black beans (with the liquid!), a cup of broth, and chili powder or your favorite pantry spices. You can mash some of the beans with a fork to make it nice and creamy.

Start Small

You don’t have to buy everything at once! Next time you’re at the store, just pick up two or three of these items. Because you aren’t using them every day and they have a long shelf life, before you know it, you’ll have a kitchen that works for you. 

I promise, having these basics on hand will change your week.