Pantry Favorites
You get to choose how to nourish your body and mind.
These are some of the items that keep my pantry and my belly full, happy, and well nourished.
Keep in mind that the links provided here may not be the cheapest or best sources, so make sure to check your local stores if budget and exceptional quality are your priorities. If you do use my links, I get a small commission (at no additional cost to you), which is very appreciated!
Bulk Beans & Grains
Beans, lentils, peas, and whole grains are some of the healthiest, most nutrient dense foods on the planet enjoyed by the world’s longest-lived people. Their health benefits are extremely impressive and I base my meals around the nutrition powerhouses.
As you may know, I order these pantry staples in bulk to save 15-50% off of retail prices. I’ve always simply made Special Orders with my local natural foods store or co-op. Ask about your local grocer’s Special Order policy to see if savings are available.
Alternatively, you can learn about ordering bulk beans, grains, nuts, and seeds from an online wholesaler, like those listed below. Oftentimes, these services are much, much cheaper than buying retail, even from bulk bins. Please be aware that as of this writing, I have never used these services (I’m still trying to work out delivery to Hawaii) and am not affiliated with them.
We use 5-gallon buckets from the hardware store (that are food grade) to store our 25 pound bags of grains and beans. I do not suggest storing your bulk grains and beans in the bags they come in, as that will make them vulnerable to moisture and pests. There are large dry-goods storage bins available, but I've never tried those and don't know if they're worth the significant extra expense. Whatever storage container you use, be sure to clean and disinfect it between batches to prevent mold growth and insect infestations.
Seeds & Nuts
If you’re looking for sources of hard-to-find essential minerals and plenty of healthy unsaturated fats, look no further than nature’s powerhouses, seeds & nuts.
Flaxseeds
One of Dr. Greger’s Daily Dozen, these powerhouse seeds offer Omega-3 fatty acids that are the precursors to EPA and DHA. Flaxseeds are also rich in fiber and many other potent plant compounds. I always order whole flaxseeds and grind them in our Nutribullet blender.
Whole FlaxseedsUnhulled Sesame Seeds
Sesame seeds are secret calcium powerhouses, but most of the calcium is lost in the hulling process. Fortunately, unhulled varieties are available and taste even more delicious. I grind my seeds in the Nutribullet to make my own extra-thick tahini, which makes a delicious, nutrient-packed base for creamy homemade salad dressings.
Sesame SeedsSunflower Seeds
Very rich in Vitamin-E, which can be hard to find on any diet, especially because it degrades so quickly when exposed to oxygen or light. Best to get it from the whole source!
Sunflower SeedsHempseeds
Another great source of Omega-3 precursor fatty acids and protein, they can also be blended to make a quick-and-dirty nutrient-dense plant milk.
HempseedsPumpkin Seeds
A wonderful source of Zinc, antioxidants, and healthy polyunsaturated fats.
Pumkin Seeds
Hot Drinks
Sipping a warm drink in the garden as dawn spreads across the horizon is one of my treasured morning rituals. I feel extra-content knowing that this morning ritual also bathes my body in antioxidant polyphenols, vitamins, and medicinal herbs.
Organic, Fair-Trade Coffee
Coffee has been burdened with a bad reputation, but the truth is that organic, black (unsweetened) coffee is an antioxidant-packed superfood that has huge benefits, especially for the brain and liver. There’s no reason to avoid black coffee.
Medium roast preserves the potent antioxidants.
Coffee BeansMatcha Tea
I love green tea and matcha powder is the best way to absorb the antioxidant benefits of this miracle plant.
Culinary grade has a more rugged taste, but actually contains more antioxidant catechins! Cheaper + higher antioxidants = a win in my book.
I like to measure my daily dose of matcha with this cute little one-gram scoop.
Culinary MatchaBlack Cocoa Powder
For die-hard chocoholics only. I discovered Black Cocoa Powder recently and fell in love with the decadent, rich, full, bitter flavors it brings to my hot drinking chocolate. This stuff really packs a punch that many people can’t handle. I also love mixing a teaspoon into cups of black coffee and Rasa. Oh, and it makes epic black-bean brownies.
Black CocoaRasa
Rich coffee-adjacent flavor, packed with adaptogens and ayurvedic herbs, sourced from the best suppliers; Rasa has it all. I love the taste of all of Rasa’s blends, but the Original is my favorite. I brew it in my insulated Stainless Steel French Press.
Find Your RasaOther Staples
I get many of our other staples conveniently delivered to our home via Amazon, often using Subscribe & Save to reduce our monthly food bill and ensure we always have enough of the foods we love.
Nutritional Yeast
Great source of B-vitamins and savory, cheese-reminiscent flavor! One of my all-time favorite meals includes brown rice slathered with miso and sprinkled with nutritional yeast. It's deeply satisfying.
Nutritional YeastBrewer's Yeast
Great source of B-vitamins, protein, iron, and umami flavor, though it can taste a bit bitter, so I use it sparingly on savory foods.
Brewer's YeastWheat Germ
I was recently turned on to Wheat Germ by Dr. Greger in his latest book, How Not to Age (which you should definitely read, it’s legitimately the best). It’s one of the best sources of a potent anti-aging compound called spermidine, so now I sprinkle it on my beans & grains.
Wheat GermMiso Paste
Salty, umami-rich, and made from nutrient-rich whole soybeans, miso is my favorite source of sodium. I smear it on rice, use it as a butter-substitute on homemade bread, mix it into soups of all kinds, and in my creamy salad dressings. I will find an excuse to put miso on just about anything.
Organic Miso PasteCacao Nibs
A crunchy and delicious source of antioxidant polyphenols and deliciously bitter, mood-boosting theobromine. All the benefits of dark chocolate without the sugar! Bioavailability increases with fermentation.
Fermented Cacao NibsBlackstrap Molasses
When I need a hearty sweetener, my first choice is blackstrap molasses. Even though it contributes fiber-less added sugar to my diet, it comes loaded with concentrated calcium, iron, magnesium, and potassium. It’s phenomenal in oatmeal and homemade bread. Be sure to buy organic to avoid pesticide residues and always get unsulfured varieties.
Organic Blackstrap MolassesTurmeric
Plain-old Turmeric Powder is the best source of Curcumin and the many, many, many inflammation-lowering, DNA-protecting compounds that enhance curcumin’s body-wide effects.
I make sure to get my Turmeric from a supplier I trust who can guarantee organic certification and tests for heavy-metal contamination. The extra few dollars are well worth it! I buy my turmeric by the pound to reduce cost and ensure I always have my ÂĽ teaspoon every day.
Be sure to enjoy your turmeric with a pinch of black pepper (the piperine prevents the liver from removing the turmeric from your bloodstream too quickly).
TurmericChlorella
A rich source of chlorophyll and iron, I like to add chlorophyll to a morning glass of water or include it in creamy, herby salad dressings to add even more nutrition.
I opt for Chlorella more often than Spirulina, as there have been neurotoxic algae-contamination issues with some Spirulina.
ChlorellaSupplements
Plant-based diets provide a lot of nutrition, just the way nature intended. When we get our nutrients from foods, we’re exposed to the full spectrum of synergistic nutrients that enhance each other’s benefits. I trust nature – in her infinite wisdom and elegance – to nourish me, but there are a few specific nutrients that are known to be particularly sparse or difficult to find in modern diets.
Algae Omega 3s
Fully formed Omega-3 fatty acids (DHA and EPA) are important to brain, skin, and cellular health. But the well-known sources (fish and fish oil) are full of pollutants. DHA and EPA sourced from contaminant-free, lab-grown algae are the best of both worlds. Nordic Naturals is a brand I trust to process these delicate, easily oxidized fatty acids.
Algae Omega 3sVitamin B-12
A lot of people have low B-12 levels, not just people eating plant-based diets. Since I drink water without sewage in it, don’t have a lot of reliable dietary B-12 exposure. So I spend a few pennies-a-day to take a quality B-12 supplement. My preference is for Methylcobalamin.
Methylcobalamin B12Vitamin D3 & K2
Supplementing with vitamin D is a controversial subject, but for those living in northern latitudes, who avoid sun exposure, or have a chronic illness, vitamin D supplementation may be important. Vitamin D and K2 act synergistically, so pairing those supplements can be favorable. If you know your Vitamin D levels are low, talk to your doctor about trying a supplement.
Vegan D3 & K2Astaxanthin
A fat-soluble, antioxidant carotenoid (in the beta carotene family) harvested from krill, astaxanthin is known to accumulate in the eyes and skin, where it prevents UV damage from sun exposure. It also enhances that gorgeous, dewy “glow” we all covet. I take a vegan version.
Vegan Astaxanthin