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A Dietitian’s Pantry Staples

March 26, 2020 by Mia Zarlengo Leave a Comment

dietitian chopping carrots in kitchen with ingredients for soup

I thought it was about time I share a post on my pantry staples! While I eat tons of whole, fresh foods- I also rely on my pantry daily! Below is a list of different foods I like to have on hand year-round.

I write this as we’re in the midst of a pandemic, and pantry staples are more on our mind than ever. These are all items I love to have on hand year -round, though. These pantry staples can be what take a delicious meal to the next level, and can be so helpful to have in your kitchen!

You can make super simple meals out of these goods, while tossing in any fresh or frozen produce you have on hand, plus a protein if you want it! Simplicity is key in the kitchen, but I love to experiment and get creative with what I have in my kitchen.

This can essentially be used as a grocery list! You, of course, do not need everything on this list at once. You can supplement with proteins and fresh produce that you have access to, as well!

dietitian chopping carrots in kitchen with ingredients for soup

Some of my favorite meals to whip up with pantry staples are pasta (my go-to sauce is my creamy vegan tomato sauce) and soup (toss any veggie you have in some broth to simmer. Start by sautéing onion and garlic in oil if you have some! You can make a quite nourishing meal with what you have- trust yourself in the kitchen!

This list is straightforward and to the point, and it contains all of my favorite basics. I hope you find this helpful! xo

Grains

  • Brown rice or quinoa pasta
  • Chickpea or lentil pasta
  • Organic white Jasmine rice
  • Organic brown rice
  • Steel cut oats
  • Old fashioned rolled oats
  • Spring roll wrappers

Canned

  • Cooked lentils
  • Chickpeas
  • Black beans (regular or refried)
  • White beans
  • Crushed tomatoes
  • Wild caught tuna or salmon

Oils + Vinegars

  • Extra virgin olive oil
  • Avocado oil
  • Avocado oil cooking spray
  • Coconut oil
  • Toasted sesame Oil
  • Rice vinegar
  • Coconut aminos
  • Apple cider vinegar
  • Balsamic vinegar

Condiments + Sauces

  • Marinara (no added sugars)
  • Low sodium vegetable broth (carton, not canned)
  • Tahini
  • Ketchup (no added sugar OR naturally sweetened)
  • Dijon or spicy brown mustard
  • Siete enchilada sauce

Nuts, Seeds, and Spreads

  • Cashews
  • Walnuts
  • Peanut butter (no added sugars or oils)
  • Cashew or almond butter (no added sugars or oils)

Flours

  • Almond flour
  • Coconut flour
  • Tapioca flour/starch
  • Oat flour
  • Buckwheat flour

Sweeteners + Baking

  • Raw honey
  • Pure maple syrup
  • Coconut sugar
  • Vanilla extract
  • Peppermint extract
  • Baking soda
  • Baking powder

Spices

  • Redmond’s Real Salt
  • Black pepper
  • Italian seasoning
  • Smoked paprika
  • Red pepper flakes
  • Cinnamon
  • Garlic powder
  • Onion powder
  • Turmeric
  • Cumin
  • Siete taco seasoning packets

Pantry Snacks

  • Simple Mill’s almond flour crackers
  • Mary’s Gone seed crackers
  • Herb cashews (bulk section)
  • Rx Bar nut butter packets
  • Bulletproof bars
  • Larabars
  • Brad’s veggie chips

Longer-Lasting Produce

  • Red potatoes
  • Gold potatoes
  • Sweet potatoes
  • Onion
  • Shallot
  • Garlic
  • Spaghetti squash
  • Carrots
  • Apples
  • Oranges
  • Frozen spinach
  • Frozen peas

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Welcome! I am so happy you chose to gather around my table. My name is Mia Zarlengo, and I am a registered dietitian with a passion for simple healthy recipes, women's hormonal health, and overall wellness! Read More…

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gatherednutrition

by Mia Swinehart, MS, RD, LDN
dirt pudding but make it adult by putting it in a dirt pudding but make it adult by putting it in a wine glass 🍷 also happens to be vegan + gluten free! the most heavenly dessert- i am in love. 

layers of vegan chocolate pudding (recipe link in bio- takes 5 minutes to make!!), oat milk whipped cream (bought at whole foods), and crumbs of any crunchy chocolate cookie you like (i used @simplemills double chocolate chip). so good with some fresh berries too! 

https://gatherednutrition.com/healthy-vegan-paleo-chocolate-pudding/
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they’re filled with nourishing ingredients, plant-based protein sources, fiber, and healthy fats. they’re filling and so delish!! 

recipe link in bio- can’t wait for you guys to make these 🤍

https://gatherednutrition.com/cauliflower-chickpea-veggie-burgers-gluten-free-vegan/
serving up shamrock shake vibes🍀 this is my cur serving up shamrock shake vibes🍀 this is my current favorite smoothie- it actually tastes like a mint milkshake!! so good and so many nutrients packed in, too! 

to make you’ll need: 
1/2-1 frozen banana 
1 handful baby spinach 
1/4 cup frozen cauliflower rice 
1 serving vanilla protein powder 
small dash of peppermint extract
optional: 1/2 tsp blue or green spirulina 
milk of choice, as needed to get desired thickness
optional: 1-2 tbsp avocado
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recipe linked in my bio! 

https://gatherednutrition.com/gluten-free-jalapeno-cheddar-bagels-no-yeast/

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