Keeping a steady supply of shelf-stable basics makes it easy to whip up delicious, nutrient-dense meals and snacks for your family. Here’s what we recommend:
Pantry
- Whole grains (pasta, quinoa, barley, farro, wheat berries, oats, brown rice, crackers)
- Shelf-stable vegetables (onions, potatoes, sweet potatoes, garlic, winter squash)
- Sunflower seed butter, soy butter, sunflower seeds
- Canned low-mercury tuna
- Dried and canned beans (lentils, chickpeas, black beans)
- Low-sodium canned vegetables
- Canned whole and diced tomatoes, tomato sauce, tomato paste
- Canned fruit in its own juices, 100% whole fruit juice, unsweetened applesauce, dried fruit (apricots, dates, prunes, raisins)
- Olive oil, vegetable oil, vinegar, stock, broth
- Honey
- Dried spices and herbs (black pepper, chili powder, rosemary, cayenne, curry powder, cinnamon)
- Cold cereals with less than 8 grams sugar and more than 5 grams fiber per serving
- Quick-cooking or rolled oats
- Baking needs (whole-wheat and all-purpose flour, baking powder, vanilla extract, brown sugar, raisins, chocolate chips, yeast)
Fridge
- Long-lasting vegetables (carrots, beets, bell peppers)
- Dark greens (kale, chard, baby spinach)
- Semi-hard cheeses (feta, cheddar), milk, eggs, butter, yogurt
- Mustard, salsa, tahini, olives
- Whole-wheat tortillas
- Citrus fruits, apples, grapes, berries
Freezer
- Low-mercury seafood (salmon and shrimp)
- Chopped and whole vegetables (onions, peppers, broccoli)
- Fruits (mango chunks, berries)
- Poultry and lean meat
Counter
- Bananas
- Whole-grain bread
- Tomatoes
Tips
- Organize your space with the oldest items in front to minimize food waste
- Store dry goods in clear, airtight containers to maximize shelf life and make it easier to see what you have on hand
- Keep whole grains, seeds, and oils in the fridge or freezer to extend their shelf life — they go rancid easily
- Rinse and drain canned legumes and vegetables before use to cut sodium content by 40%
- Pay attention to how things look and smell instead of sell-by, use-by, and best-by dates, which are arbitrary
Recipes
Once you’ve stocked your kitchen, put those items to good use!
