You’ll Always Eat Well with a Well-Stocked Pantry
You never made it to the grocery store, and guess what? Unexpected guests show up, of course! Perhaps you’re exhausted after a busy day, or extreme weather has made it unsafe to travel, or illness keeps you homebound. Times such as these, you’ll be glad you have plenty of dried goods in your pantry. No matter if it’s breakfast, lunch, dinner or snacks you’re in need of, if you stock up on several items in specific categories, unexpected mealtime challenges will be a breeze!
We focus on seven categories: Proteins; Grains; Vegetables; Soup, Sauce & Dip Mixes; Breakfast Essentials; Baking Supplies; and Snacks & Desserts. Perhaps you already have some of our suggested items in your pantry. If so, we hope our suggestions offer ideas for how to improve your “emergency stash” with more nutritious options. And if you’re just getting started on creating your dried-goods pantry, congratulations! The day you actually need it, you’ll be glad you thought ahead.
When stocking your pantry, keep in mind that you don’t necessarily need all the items in a category, just a few. You don’t want your pantry so full that it becomes an organizational nightmare. Also, the shelf life of dried goods is maximized when they’re stored in airtight containers in a cool, dark environment. It’s best if you do not have your dried goods pantry situated above your stove or oven. Mason jars and other glass containers with lids that seal tightly can be repurposed for storage, allowing you to see what’s inside.
Many of the high-protein foods people are familiar come with high maintenance safety requirements, including refrigeration and adherence to specific cooking guidelines. Here are some protein sources you can easily keep in your pantry without fear of rapid spoilage and adverse health consequences if your attention lapses a bit during any required preparation.
- Rice & Rice Mixes
- Legumes: beans, lentils & peas
- Plant-Based Protein Crumbles, Burger & Taco Mixes
- Nutritional Yeast
- High-Protein Pancake & Waffle Mix
- Nut & Seed Butters
- Protein Bars
- Protein Powders
These are the workhorses of a dried goods pantry. Grains are great sources of fiber and micronutrients, including B vitamins, and manganese. They’re also super versatile and convenient, serving as the foundation of many a meal; think grain-based dishes like salads, grain bowls, soups, and pilafs, or soups, stews, and casseroles. Options abound in this category, and we encourage you to include at least a couple of rediscovered grains in your pantry stash; in general, they hold higher nutritional value than their contemporaries, as well as introduce to your palate flavors and textures both intriguing and appealing. Thanks to their nutritious value and versatility, a few varieties of organic whole grain noodles are included.
- Rice & Oats
- Quinoa, Kamut & Spelt
- Barley & Farro
- Bulgur & Couscous
- Soba, Lomein & Udon Noodles
Vegetables
Because they keep most of their nutritional value and rehydrate pretty quickly in liquid, dehydrated vegetables offer a lot of value for a little investment. Dehydrated vegetables can be used in soups and casseroles, as well as pasta and rice dishes. Some people find them helpful as a dietary aid; a small piece of dried carrot (or other veggie) will slowly rehydrate in the mouth, often satisfying the urge to overly indulge on less healthy snacks.
- Onions, minced or chopped
- Stew & Soup Vegetable Blends
- Tomatoes
- Potato flakes
- Mushrooms
Soup, Sauce & Dip Mixes
Inexpensive, quick and easy to prepare, plus plenty flavorful, dry soup, sauce, and dip mixes are the silent heroes of your food pantry. A soup mix requires few, if any additions, but can also serve as a base for stews, casseroles, pilafs, burgers, and more. And many soup, sauce, and dip mixes can be transformed into salad dressings or gravies with a bit of additional water, milk, or oil.
Breakfast Essentials & Breakfast Mixes
No matter whether you prefer coffee or tea, you never want to run out of get-up-and-go fuel. Start your day with a cup of the best, followed by a nutritious breakfast. Sometimes you feel the need for a hearty stick-to-your ribs kind of meal, while other days may require a grab-and-go. Your pantry has room for both options!
- Coffee, Coffee Substitutes & Cocoa
- Tea & Tea Blends
- Hot Cereals: Oatmeal, Buckwheat, Multi-Grain, Brown Rice & more
- Cold Cereals: Muesli & Granola
- Pancake & Waffle Mixes
- Breakfast & Energy Bars
- Maple Syrup, Agave & Honey
You don’t need much to whip up a batch of the best homemade biscuits, cookies, or bread from scratch. Have a few of these basics on hand and you’ll always be prepared to create nutritious and delicious fresh-baked goods. Need dessert in a hurry? You’ll find cake, brownie and cookie mixes below, in the Snacks & Desserts section.
- Whole Grain & Vegetable Flours
- Leaveners: Baking Soda, Baking Powder & Yeast
- Salt: Sea Salt, Table Salt, Kosher Salt
- Cooking Oils: Olive Oil, Ghee, Coconut Oil
- Vanilla & Almond Extract
- Sweeteners: Sugar, Sugar Substitutes, Maple Syrup, Honey & Molasses
- Egg Replacer
Snacks can be part of a healthy diet, as long as they’re nutrient dense and you don’t overeat during the day. The best snacks should be fiber-rich, provide some protein and other nutrients. Avoid those that contain corn syrup, artificial flavoring, color, and preservatives. And finally, in our humble opinion, there’s always room for dessert!
- Freeze-Dried Fruits
- Trail Mixes, Popcorn & Other Goodies
- Pudding & Jel Dessert Mixes
- Cake, Brownie & Cookie Mixes
- Chocolate Candies
We did not include herbs and spices, because rather than residing in the pantry, they often hold their own special place of honor in the kitchen. For a brief overview of herbs and spices you’ll reach for time and again, read our blog, 10 Must-Have Herbs & Spices.
