How to create a healthy pantry

Creating a healthier lifestyle is a gradual process and one of the best places for you to start is in the pantry. Making small and consistent changes every day will lead to big changes in your life.

Stocking your pantry with nourishing staples will ensure you’re always prepared with healthy options. Go through your existing items and check use-by dates. If a product is still within its shelf life, donate it to a local charity or someone in need. As your items run out, replace them with healthier options.

When you’re in need of some cooking inspiration, keep these key go-to ingredients in your pantry. They partner especially well with vegetables and can be used to add nutrition, flavour and bulk to your dishes.

• Quinoa is highly nutritious, gluten-free, a good source of iron and protein and contains healthy fats. It is a pure protein, which means it has all the essential amino acids your body needs to build muscle. Quinoa contains the amino acid lysine, vitamin B₆, thiamine, niacin, potassium and riboflavin, as well as copper, zinc, magnesium and folate.
• Coconut flakes boost metabolism and are a great source of fibre and healthy fats. They balance hormones, too, and contribute to a happy and healthy thyroid. Coconut is a good source of iron and zinc.
• Nutritional yeast is a deactivated yeast, often a strain of Saccharomyces cerevisiae. It’s a great source of B-complex vitamins and is a complete protein.
• Buckwheat contains the eight essential amino acids and several minerals including zinc, iron, manganese, potassium, phosphorous, copper and magnesium. It is high in B vitamins, which are essential for energy production and digestive function.
• Sunflower seeds contain bone-healthy minerals such as calcium, magnesium and copper. They’re also a good source of vitamin E, which helps ease arthritic pain.
• Seaweed helps alkalise the body and wakame seaweed is an excellent source of vitamins A, B₁, B₂, B₃, B₅, C, E, K, folate and soluble and insoluble fibre. Seaweed has a high amount of anti-inflammatory omega-3 essential fatty acid.
• Pepitas or pumpkin seeds are rich in zinc, a vital mineral for the immune system and wound healing.
• Tamari is a gluten-free alternative to soy sauce. Tamari provides niacin vitamin B₃, manganese and protein, plus the essential amino acid tryptophan, which contributes to the production of serotonin, to stabilise mood and promote healthy sleep.
• Coconut oil is a healthy saturated fat that supports immune system function. It contains lauric acid, a proven antiviral, antibacterial and antifungal agent, and is easily digested and absorbed. Coconut oil helps the body eliminate toxins and absorb beneficial nutrients from food, and improves digestion. Buy cold- or expeller-pressed and unrefined coconut oil. It’s a safe oil for cooking as it has a high burning point.

Why not try these delicious vegetarian recipes from my book Eat Clean, Green and Vegetarian?

Mint Choc Chip Smoothie

Serves: 2
Prep time: 10 mins

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Amaranth & Walnut Pumpkin Porridge

Serves: 2
Prep time: 10 mins
Cook time: 25 mins

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Lettuce & Coconut

Serves: 4
Prep time: 10 mins
Cook time: 15 mins

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Caramelised Onion & Rosemary Tart

Serves: 8
Prep time: 10 mins
Cook time: 60 mins

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