Pantry Makeover Series: Part 1

Welcome to Part 1 of my Pantry Makeover Series! I’m pretty stoked to share this series with you. That’s because the foods in your pantry can either make or break your healthy eating efforts. Right now, your pantry may be home to sugary cereals, granola bars, pop-tarts, chips, pretzels, cookies, crackers, or other health-sabotaging foods. By the end of this series, though, my goal is for your pantry to be a health-promoting treasure chest full of nutrient-rich (and delicious) goodies that will help you lose weight, balance your blood sugar, and boost your energy.

This week, we’re kicking things off with some versatile staples - grains, beans, nuts, and seeds. Along with fruits and vegetables, these foods are arguably the cornerstone of a healthy diet and will be making up a good chunk of your daily food intake. Whole, gluten-free grains, beans, and lentils are high in fiber and contain protein, vitamins, and minerals. Nuts and seeds also contain essential vitamins and minerals, are a great source of healthy fats, and contain varying amounts of protein. To get a better understanding of the health benefits of each and figure out exactly what to purchase to stock your pantry, let’s break these categories down a little further.

Grains

Oh, controversial grains. There are many sides to the grains story, but I am in the “eat mostly gluten-free whole grains in moderation” camp (I try to keep my kitchen gluten-free but will enjoy pizza, pasta, and bread when I dine out).

Why gluten-free?

There is a lot of research that points to gluten as a contributor to leaky gut (also known as intestinal permeability). Even if you don’t necessarily “feel” the common effects of gluten (cloudy thinking, achy joints, bloating, upset stomach) or have celiac disease, gluten consumption may cause the tiny gap junctions in your gut lining to widen, allowing large food particles and other pathogens to escape into your bloodstream. This leads to systemic inflammation and can wreak havoc on your physical and mental health. For that reason, I choose to eat gluten-free most of the time and recommend at least trying it to see how you feel.

Here is a list of gluten-free vs. gluten-containing grains:

Gluten-Containing whole Grains:

• Wheat

• Farro

• Spelt

• Kamut

• Durum

• Barley

• Rye

• Triticale

Gluten-Free whole Grains:

• Corn (choose organic or non-GMO)

• Millet

• Rice (choose brown, wild or long-grain varieties)

• Quinoa

• Gluten-free oats

• Amaranth

• Buckwheat

• Sorghum

The sneaky thing about gluten is it’s in a lot of things. And I mean a lot. You can identify the gluten-containing foods by checking the ingredients list on the food label. If it has wheat or any other gluten-containing grain in it, maybe flag it with a sticky note or mark it with a pen or marker so you’re aware. That way, when you run out you’ll know to try to replace it with a gluten-free alternative.

(Tip: if you have trouble digesting grains or are concerned about phytic acid, you can try soaking or sprouting your grains. The Kitchn has a great tutorial on this here.)

Sugar

While we’re checking labels, let’s talk about sugar. Sugar’s another sneaky ingredient that works its way into many of the foods we eat. The recommendations I will be making throughout this series will be low in or void of added sugars, but it’s important that you know how to check for it.

Again, the proof will be in the ingredients list. Check for words like sugar, honey, rice syrup, corn syrup, evaporated cane juice, brown rice syrup, and dextrose. Also check the nutrition facts label for “added sugars.”

I encourage you to try the same exercise with sugar as you did with gluten - take sticky notes or a marker and ID all the items in your pantry with added sugar in the ingredients list or on the nutrition facts label. Since we’re focusing on grains, start there. Look at your cereals, oatmeal, pastas, and snacks. Mark the ones that’ll get the boot so you can look for better options the next time you go shopping.

Ok, so now that you’ve likely flagged and marked all over the boxes in your pantry, let me share with you the ones that make the cut! I think the best way to organize the list is by meal, so I’ll share my favorites for breakfast, lunch, and dinner.

Breakfast grains

• Oats are my go-to breakfast grain. In the summer I like to make overnight oats and in the cooler months I eat them cooked with cinnamon and some nut butter on top. They are super filling, high in fiber and are a whole, gluten-free grain. I also use oats to grind and turn into oat flour as an easy substitute for wheat flour in recipes! **TIP: Be wary of packaged oatmeal or overnight oats. They can be really high in sugar, so I recommend making your own.

• Cereals for the most part are going to be tricky. Most are made with processed grains and contain gluten and/ or added sugar. I don’t personally recommend cereals for clients, especially if weight or blood sugar is a concern. If you do choose to eat cereal, though, just be sure to check the label for added sugar and watch out for artificial flavors or colors in the ingredients.

• English muffins and bagels are also going to be trickier. Especially since they are generally smothered in cream cheese or butter and jam on top, these typically aren’t going to be the best option to start your day off right. That said, if you’re diligent about checking labels and top your English muffin or bagel with avocado and an egg or some almond butter, they can definitely find their way into a healthy diet. I like Food for Life’s Ezekiel English muffins (they also have gluten-free varieties).

• Waffles and pancakes are not completely off the list, either. As a treat, I like Kashi’s gluten-free cinnamon waffles but you’ll actually find them in the freezer section of your grocery store. As for pancakes (or waffles), you can easily make your own using simple ingredients like bananas, eggs, and/ or protein powder (I like this recipe from Tone It Up - you can use any high quality vanilla or chocolate protein powder). In fact, grain-free pancakes can be a super easy make-ahead breakfast to grab and take with you during the week!

Lunch Grains

• Bread - you probably hate to love it and love to hate it. If you’re afraid to give it up just yet, switch to a slow-rising sourdough bread. I also like Ezekiel and Dave’s Killer bread. Or, instead of a sandwich, try switching things up with a salad or “Buddha” bowl with veggies, grains or sweet potatoes, and beans or lean meat.

• Tortillas and other “wrap” options are often go-to alternatives to bread when trying to lose weight or eat healthier. Luckily, healthy options do exist. I particularly like Siete brand tortillas - they’re grain-free and contain good-for-you ingredients like cassava, chia seeds, and coconut! Note: some wraps are no healthier for you than white bread, so again, just check the ingredients list :)

Dinner Grains

• Rice is a mainstay in many cultures but often gets a bad wrap for being “high carb.” I think rice definitely earns a place in your pantry and I encourage you to broaden your rice horizons! If white rice is your go-to, try brown rice, wild rice, jasmine rice, or basmati rice. Each has a unique flavor and texture. Alternatively, you can experiment with cauliflower rice! Note: different types of rice can take longer to cook than others, so plan accordingly. Here is a rice cooking guide from All Recipes.

• Gluten-free pasta options abound these days. I prefer quinoa pasta, black bean pasta, lentil pasta, brown rice pasta or chickpea pasta over corn pasta (corn is lower in protein and likely genetically modified if not labeled otherwise). Some of my favorite brands include Ancient Harvest POW Protein Pasta and Banza gluten-free pastas. Most grocery stores offer these options or similar in the pasta aisle. They might even have their own store brands (Trader Joe’s brown rice and red lentil pastas are great!). You can also swap out pasta for spaghetti squash or spiralized veggies like zucchini, beets, and sweet potato!

• Quinoa is another one of my pantry staples. You can use it as a side or as a base for stir-fries, bowls, and more! Anywhere you would use rice, you can use quinoa. It only takes about 15 minutes to cook so it’s easy to prepare the night of or you can cook it ahead of time and refrigerate for lunches and weeknight dinners. Trader Joe’s even has a frozen option that can be ready in less than five minutes in the microwave!

Beans and Lentils

Beans and lentils have their own special spot on my pantry shelf (let’s be honest - I’m a little OCD so everything has its own spot, but you know what I mean). They are a great source of plant-based protein, offer tons of filling and cholesterol-lowering fiber, and can add amazing texture to meals. Here are some of my favorites and ways to use them!

• Black beans are great to add to tacos, burrito bowls, and other Mexican-inspired dishes.

• Chickpeas are an excellent salad topper and can also be roasted for a healthy snack. If you’re feeling extra crafty in the kitchen, you can even try making your own hummus!

• White beans (cannellini beans) are also great to throw on top of salads and can be used to make hummus-like dips.

• Lentils are great for soups and stews and cook really well in a crockpot. Just head on over to Pinterest and type in “healthy lentil soup recipe” for a plethora of options! Another one of my favorite recipes, especially as an easy appetizer, is Trader Joe’s 1-Minute Lentil Salad served with leaves of Romaine lettuce to eat as lettuce wraps.

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, fiber, and protein along with vitamins and minerals. I really can’t say enough good things about them! Here are the ones I always have on hand.

• Pine nuts are one of my staples. I use them on top of roasted Brussel sprouts, to make homemade pesto, and add them on top of my salads (with chickpeas, sun-dried tomato, and artichoke hearts - yum!).

• Hemp seeds are a good source of omega-3’s and protein and are super salad toppers! You can also add them to smoothies, oats, or really anything else.

• Flaxseeds are the mother of seeds - they are high in omega-3’s and are excellent at balancing hormones and regulating bowel movements. To reap the most benefit, buy them whole and then grind them fresh each week. Store in your fridge to preserve the healthy fats and add them to oats, smoothies, and salads.

• Chia seeds might be my favorites. These fun little seeds form a gel-like capsule when soaked, which adds a somewhat gelatinous texture to whatever you’re eating. I love to use them to make chia pudding and add them to smoothies and smoothie bowls for extra omega-3’s, protein, and fiber.

• Almonds and pistachios are simple snacks to pack for work, munch on during football games, or keep in your purse or car for when you’re on the go. Choose raw or dry roasted instead of oil roasted (mostly applies to almonds) for a healthy, filling snack!

• Walnuts are an excellent source of omega-3’s and are great to crush on top of oatmeal or in overnight oats. They’re also good to have on hand for baking.

• Brazil nuts have the highest selenium content of any food - just one nut supplies over 100% of your recommended daily value! Buy mixed nuts that contain Brazil nuts or pop one or two on their own each day for an extra antioxidant boost!

Well, folks! There you have it - most of the big items you’ll want to keep in your pantry! This post was a long one, but next week’s should be a little (or a lot) shorter. We’ll be going over my favorite condiments and sauces! So stay tuned!!