Healthy Pantry Staples

The Gene Smart Team6003 Views287 Comments

The foods that we keep in our pantry are often the ones we grab when we are rushed and short on time.

That’s why keeping the right healthy pantry staples on hand is critical to the success of your anti-inflammatory diet.

Read on to discover seven of our favorite essential healthy pantry staples.

Our Favorite Healthy Pantry Staples

Healthy Cooking Oils

Toss out your high omega-6 oils including vegetable oils made from soybeans, corn or cottonseed. Did you know that these three oils are the top sources of omega-6 in the American diet? Consuming too much omega-6 is associated with inflammation in the body. Some of the healthiest cooking oils for your anti-inflammatory diet plan are canola oil and olive oil. Canola oil has a much healthier omega-6 to omega-3 ratio than soybean oil, and olive oil contains little omega-6 and lots of healthy monounsaturated fats.

High Fiber Cereal

Breakfast is the most important meal of the day. Cereal that contains fiber is one of our favorite healthy pantry staples because it is easy to boost its benefits by adding whole foods that are naturally high in fiber and polyphenols. One of our favorite breakfasts is to mix Kashi Autumn Wheat cereal (6g fiber) with All Bran Bran Buds (13g fiber) and then top it with fresh raspberries and walnuts. This simple breakfast provides more than half the daily fiber recommended for your whole day! Of course, you can make your own combinations of cereals, fruits & nuts based on your tastes and the fruits that are on sale this week at your local grocery store.

Canned Albacore Tuna

If you’ve checked out our list of high omega-3 fish, you know that canned albacore tuna ranks very high for its omega-3 content. For a quick & easy taste of the Mediterranean, meal, try mixing canned albacore tuna with whole-wheat pasta, fresh red bell peppers, tomatoes, olives and artichoke hearts.

Or, for a delicious classic recipe, check out our tasty Low Fat Tuna Salad.

Walnuts

Keep a bag of walnuts on hand, (or other shelled cooking nuts like almonds or pecans). Grab a small handful to add flavor, fiber & polyphenols to your favorite salads, yogurts, or cereals.

Black Beans

The magical fruit gets little respect, but are a terrific source of fiber, and polyphenols, too. Black beans are versatile, and can be used as a side dish, as a snack sautéed with olive oil and a bit of garlic, or added to foods like baked potatoes or pastas to add flavor and fiber! Chickpeas, lentils and other beans make great healthy pantry staples, too.

Brown Rice

Trade in your white rice for brown rice. It’s a healthy pantry staple because it contains fiber and goes with practically anything, especially high polyphenols vegetables. Experiment with brown rice sautéed with your favorite veggies and lean protein, or with scrambled eggs in a breakfast burrito. Haven’t made the switch from white rice to brown rice yet? Try it – you’ll love the nutty taste and the added fiber!

Whole Wheat Bread

Whole wheat bread is not just for sandwiches, and it is a much better choice than white bread that is made with refined white flour. Try toasted whole wheat bread with a tablespoon of peanut butter and sliced apples for a tasty snack. Or top it with scrambled eggs and salsa to add a little kick to your morning routine.

What are Your Favorites?

What other healthy pantry staples do you enjoy on regular basis? We invite you to share your tips with our anti-inflammatory community by posting your favorite healthy pantry staples on our Facebook wall.