The Nook

I really like pantry checklists. They’re essential to smart shopping and healthy cooking. A thorough checklist helps me have a good handle on what’s in my pantry and what’s not, so I can save time and money while shopping and preparing nutritious meals for me and my family. The Quick Wins Healthy Pantry Checklist is designed to help you establish a good base of traditional pantry staples so you can easily whip up a delicious and nutritious meal or snack.

These are simple, unprocessed or minimally processed items to help you transition to a more basic diet which is high in plant nutrients yet low in calories (i.e. nutrient-dense diet). When your pantry is well-stocked, you’ll find it is much easier to create simple, flavorful dishes in a short amount of time.

Print this list - then pay your pantry a visit to see what you already have on hand and what you need to pick up on your next visit to the farmer’s market or grocery store. You may want to consider laminating this list to make it durable—you’ll be using it a lot!

WHOLE GRAINS

  • jasmine rice
  • basmati rice
  • brown rice
  • arborio rice
  • wild rice
  • whole wheat couscous
  • whole wheat pastas
  • buckwheat noodles
  • corn meal polenta
  • quinoa
  • millet
  • bulgur
  • barley
  • oat groats
  • wheat berries
  • popcorn
  • buckwheat pancake mix
  • whole wheat breads
  • whole wheat tortillas
  • corn tortillas
  • rolled oats
  • steel-cut oats

DRIED LEGUMES (BEANS)

  • lentils
  • red kidney beans
  • cannellini beans
  • chickpeas (garbanzo beans)
  • black-eyed peas
  • adzuki beans
  • five-bean mix
  • borlotti beans
  • black beans
  • great northern beans
  • pinto beans
  • lima beans
  • navy beans
  • split peas

DRIED HERBS AND SPICES

  • curry powder
  • ground cumin
  • chili flakes
  • ground cinnamon
  • cinnamon sticks
  • garlic
  • chili powder
  • crushed red pepper
  • Italian seasoning blend
  • Tarragon leaves
  • Ground ginger
  • paprika
  • turmeric
  • seasoning blends
  • cayenne pepper
  • iodized salt
  • sea salt
  • kosher salt
  • black pepper
  • white pepper
  • nutmeg
  • bay leaves
  • basil
  • oregano
  • parsley
  • rosemary
  • thyme
  • cloves
  • allspice
  • sage
  • whole peppercorns
  • bouillon (beef, chicken, vegetable)
  • cardamom
  • sun-dried tomatoes
  • lemon pepper
  • dill
  • curry powder