The Pantry Essential Checklist

Oils & Vinegars

Whether it’s for cooking, drizzling, or frying — oils are a must-have. Olive oil is a pantry staple with extra-virgin olive oil considered the healthier type of olive oil as it contains heart-healthy monounsaturated fats and anti-inflammatory properties.

Sesame Oil is amazing for Asian-inspired recipes and Balsamic Vinegar is a lovely addition to salad dressings, sauces, and marinades. Coconut oil is a great cooking alternative as well as other beneficial uses such as moisturising hair and skin.

Canned Goods  

It’s good to have canned food on hand in the pantry as these items are convenient, inexpensive and have a long shelf life. While they may not have as good of a reputation compared to fresh or frozen — there is nothing wrong with canned goods, you just gotta know which ones to buy. 

We recommend stocking up on diced tomatoes, tuna/salmon, coconut milk, soups, stews, chilis, vegetable broth and ALL the beans. Having canned goods on hand can be an easy way to add important components to any recipe, and these days there are so many great canned foods that can be found at your local grocery store.

Nuts, Seeds & Dried Fruit

When you feel snackish but want something a bit more nutritious, nuts, seeds and dried fruits are the perfect go-to. Not only are they delicious on their own, but they make great ingredients for baking, cooking and to throw on salads or in yogurt. Also, peanut butter or almond butter is a must. 

For a tasty snack idea, try the Manuka Honey Nut Granola recipe. Feel free to mix it up and make it your own by adding all your favourite nuts and dried fruits!

Spices, Seasonings, & Sweeteners

Salt & Pepper are a MUST, most can’t eat without it. Some other essential spices every home cook needs on their spice rack include oregano, paprika,  nutmeg, cinnamon, chilli flakes, thyme, curry, ginger, onion powder, garlic powder, cumin, ginger, turmeric, rosemary, coriander, cayenne pepper, and of course some all purpose seasoning.

Don't worry, you don't need to go out and buy all of these, just pick up a few. Also, the great thing about spices... they don't expire! Perfect to stock up on as they last quite a long time, up to two years.

While dried spices never truly go bad, they do lose their potency and flavour over time.

Rice & Grains

The base and foundation of most well-rounded meals. Everybody loves a good rice or pasta dish, it's the staple ingredient to many meals, so it's definitely an ideal item to keep stock of in your pantry. 

Keep it high in nutrients with brown rice, quinoa, whole wheat pasta, and oats. We recommend checking out this delicious Air Fryer Pasta Chips recipe for a delightful snack. Super easy to make!

Vitamins & Supplements

Cue MYDFX.

As you know, vitamins and minerals are essential to helping our bodies develop and function. Adopting a healthy diet is the best approach to ensuring you get the recommended nutrients. While most people do, others may need a little boost. This is where supplements come in to help support the body in staying healthy.

To make sure you get enough essential nutrients this winter season, cover your bases of daily wellness with these top supplements for optimal health.

• Vitamin D, to strengthen bones and immune system 
• Omega 3 Fish Oil, to support a healthy heart
• Magnesium, to support muscle function and blood pressure
• Vitamin C, to prevent cell damage and repair body tissue
• Melatonin, to improve sleep quality
• Vitamin B/B12, to help energy production and nervous system
• Probiotic, to promote a healthy balance of gut bacteria
• Folic Acid, to reduce pregnancy related complications
• Zinc, to promote skin health and boost eye health

For a full range of all our other supplements click here.