10 Healthy Store Cupboard Essentials
A well-stocked pantry makes healthy eating easier. Here are ten nutritious staples to keep on hand—some you may already have, while others might surprise you! Each can be combined with fresh vegetables—and meat, fish, or eggs if you eat them—for quick, wholesome meals.
1. Coconut Oil
A great alternative to vegetable oils, coconut oil stays stable at high temperatures, making it ideal for roasting, frying, or baking. Use it in place of butter or as a spread. For more uses, check out our post on 10 Great Uses for Coconut Oil.
2. Tinned Sardines
Packed with protein and omega-3s (DHA and EPA), sardines are a convenient choice for meals or snacks. If eaten with the bones, they also provide calcium. Mash with tomato purée, lemon juice or apple cider vinegar, and a pinch of cayenne for a quick topping on toast or oatcakes.
3. Extra Virgin Olive Oil
A staple of the heart-healthy Mediterranean diet, olive oil is rich in beneficial fats and antioxidants. Use it for dressings, dips, or drizzling—not for high-heat cooking, where coconut oil is better suited.
4. Tomato Purée / Passata
Rich in lycopene—a powerful antioxidant—tomato purée may offer even more health benefits than fresh tomatoes. Use in sauces, soups, or make a healthy homemade ketchup with purée, apple juice, and cider vinegar.
5. Nuts
Nuts are nutrient-dense and packed with healthy fats, protein, and minerals. A small handful daily may help reduce the risk of heart disease and other illnesses. Enjoy as a snack or with fruit for a balanced bite.
6. Spices
Spices add flavor—and health perks. Turmeric, ginger, and cinnamon offer anti-inflammatory, anti-microbial, and blood sugar-balancing properties. Keep a few favorites in your cupboard to spice up meals naturally.
7. Pulse-Based Pasta
Try pasta made from lentils, chickpeas, or peas for more protein and fewer carbs than traditional versions. These pastas are filling, often gluten-free, and can help stabilize energy levels.
8. Oatcakes
A simple, wheat-free alternative to bread or crackers, oatcakes are great with hummus, nut butter, or cheese. Look for gluten-free versions if needed.
9. Apple Cider Vinegar
Great in dressings and sauces, apple cider vinegar may help with appetite control and blood sugar balance. A little goes a long way.
10. Tamari Sauce
A wheat-free alternative to soy sauce, tamari adds umami depth to stir-fries, marinades, dressings, and more—perfect for gluten-free cooking.