Healthy Pantry Staples

Healthy doesn't have to be expensive. "Healthy Grocery Girl" Megan Roosevelt, registered and licensed dietitian, joined us to share her list of pantry staples. Megan says the majority of foods you have in your food pantry should be multi-functional for multiple meals and recipes.This list will help reduce food cost, and make healthy eating easier.


  • Brown Rice: Higher in fiber and B-vitamins than white rice.
  • Quinoa: Fantastic gluten-free grain source. A complete protein (ideal grain for vegans), and also a source of fiber, magnesium and calcium.
  • Steel Cut & Quick Cook Oats: Healthy grain with soluble fiber. Can be used for breakfast, baking and ground into flour.
  • Brown Rice Noodles: A gluten-free noodle containing more fiber and nutrition than semolina or egg noodles.
  • Whole-wheat Unbleached Pastry Flour: Softer than whole-wheat flour, meaning it is less dense. One percent whole-wheat fiber contains B-vitamins and fiber to name a few nutrition benefits.
  • Buckwheat Flour: Healthy flour choice, good supply of manganese, fiber and protein.


  • Black Beans: A healthy plant based source of protein, carbohydrate and fiber.
  • Garbanzo Beans: A source of protein, carbohydrate and fiber; great for salads.
  • Kidney Beans: A source of protein, carbohydrate and fiber; great for salads.
  • Low Sodium Tuna in Water: Protein with less sodium.


  • Almond Milk (non-dairy): A healthier option than commercial cow’s milk.
  • Hemp Milk (non-dairy): A healthier option than commercial cow's milk.
  • Low Sodium Vegetable Stock: Great staple for soups, sauces and cooking rice.


  • Sweet Potato: Contains more fiber and vitamins than white potatoes.
  • Onion: Very good source of vitamin C, B6, chromium and fiber. Great low calorie, highly nutritious flavor enhancer.
  • Garlic: Great low calorie, highly nutritious flavor enhancer. Anti-cancer properties.
  • Greens Powder: Look for an organic option. My favorite is Healthy Grocery Girl Greens Powder. One serving contains 4 servings of organic vegetables. Perfect add-in to a smoothie.
  • Plant Protein Powder: Non-GMO pea protein is great for making healthy and satisfying smoothies. My favorite is Healthy Grocery Girl Plant Protein Powder.


  • Olive Oil: Heart healthy oil for cooking and salad dressing.
  • Coconut Butter: Plant based healthy oil / butter for baking, cooking and as a spread. Excellent source of manganese, copper, fiber and health promoting Medium Chain Triglycerides (MCTs).
  • Balsamic Vinaigrette: Healthy vinaigrette for cooking and salad dressing.
  • Bragg's Liquid Amino: Great alternative to soy sauce because it’s lower in sodium.
  • 100% Pure Maple Syrup: Healthy sweetener contains vitamins and minerals.
  • Coconut Sugar: Low glycemic sugar. Better choice than white granulated or cane sugar. Use interchangeably for baking.
  • Apple Cider Vinegar: Great for salad dressing, recipes, and sipping elixirs. Very cleansing and detoxifying.
  • Almond Butter: Healthy spread and dip; a source of protein and fiber. Delicious!


  • Cinnamon: May help manage blood pressure, arthritis and menstrual problems to name a few.
  • Nutmeg: May help with flatulence.
  • Cayenne Pepper: May help with pain-relief, increased fat loss and enhanced digestion.
  • Kosher/Sea Salt: A little goes a long way, brings out the flavor of food.
  • Freshly Ground Pepper: A little goes a long way, adds flavor of food.
  • Ginger: Natural digestive aid, and may help with gastrointestinal disorders.


  • Raw Almonds: Excellent source of protein, fiber and Vitamin E.
  • Walnuts: Source of heart and brain healthy omega-3 fatty acids, protein and fiber.
  • Cashews: Very good source of monounsaturated fats as well as iron, and zinc.


  • Pumpkin: Supply of immune boosting zinc, fiber, and deliciousness.
  • Flaxseed (ground): Excellent source of omega-3 fatty acids, fiber and magnesium.
  • Chia: Source of protein, fiber and omega-3s.


  • Cocoa Powder: High in health promoting anti-oxidants.
  • Dark Chocolate Bar/Nibs: High in health promoting anti-oxidants.


  • Raisins: Source of iron, fiber and bowel health promotion.
  • Cranberries: Excellent sweet source of Vitamin C and insoluble fiber.
  • Currants: Rich in phytonutrients, antioxidants, vitamins and minerals.
For more great information on healthy foods as well as quick and easy recipes,visit Megan's website.


This content requires the latest Adobe Flash Player and a browser with JavaScript enabled. Click here for a free download of the latest Adobe Flash Player.