Upgrade Your Pantry Staples
It’s certainly possible to create nutritious meals using the ingredients mentioned in our previous post. However, you can level-up meals by stocking your pantry with the following items that might not yet be considered staples but hopefully will be soon as more people understand (and feel) the effects of eating nutrient-dense foods.
Bone Broth- The health benefits of this amplified broth are numerous and include: good source of amino acids, help with digestion and gut health, support immune function, and may also support joint health. You can utilize this the same way you would broth or you can warm up a cup and sip on it- it’s that tasty!
Low sodium soups/stews- For the nights when anything more than popping something in the microwave seems agonizing, low sodium soups can be a life saver. Choose ones with wholesome ingredients like veggies plus a protein such as beef, chicken or beans/legumes.
Coconut Oil- The oil is very similar to the milk but touts more functionality. This oil has a higher smoke point than olive oil, so can be drizzled on foods before cooking in the oven, and can also be used for sauteing, baking, air frying, or added to a morning beverage for mental focus.
Cacao Powder- In its purest form, cacao is a super food. It is one of the highest sources of magnesium in nature and offers more antioxidants per gram than blueberries, gojo berries, red wine, and pomegranates! Use this for hot chocolate, to flavor yogurt and smoothies, or simply sprinkle over fruit for an added punch of nutrition.
Flaxseed- This slightly nutty flavored seed is correlated with improved cholesterol levels and lower blood pressure and is a solid source of fiber and omega-3 fatty acids. This can be added to yogurt bowls, smoothies, salads, energy bites and best of all, can serve as an egg substitute in baked goods. One tablespoon + three tablespoons of water equals one egg.
Chia Seeds- Thanks to their rich fiber, antioxidant, mineral, and omega-3 fatty acid content, chia seeds have been linked to reduced risk of heart disease and demonstrate digestion and gut health benefits as well. These gelatinous seeds can make a healthified pudding and can also be added to yogurt, smoothies, protein shakes, or sprinkled over toast, salads and buddha bowls.
Arrowroot Starch- Although it seems plausible that corn starch is derived from corn, the food processing industry uses these corn derivatives because they are cheap and abundant. But they’re also refined, inflammatory and stripped of essential nutrients. It’s time to upgrade to a pure starch that acts the same as the old but isn’t inflammatory or completely void of nutrition.
Seed/Paleo Crackers- It’s also time to graduate from wheat thins and Triscuits to a cracker that actually provides health benefits. Nowadays, there are many forms of grain-free versions, usually composed of seeds and nuts. Some approved brands include: Simple Mills, Julian Bakery Paleo Thin Crackers, rawLicious, Mary’s Gone Crackers, Livin’ Spoonful Sprouted Crackers, and Jilz.
Seaweed- Emerging research suggests sea veggies are just as important as the old fashioned kind. They demonstrate numerous therapeutic effects like improving heart health, supporting the immune system, aiding in weight loss, balancing blood sugar and more. They also support detoxification, are a great source of iodine, antioxidants, vitamins and minerals, omega-3 fatty acids and support a healthy gut microbiome. And there are many different versions including kelp, nori, spirulina, wakame, chlorella, kombu, and dulse.
