Essential pantry ingredients
We've created a free PDF to share with our wonderful community. This PDF includes:
- 20 nutrition tips for wholesome living and eating
- Multiple grocery shopping lists, including a list with ideas for themed dinner nights
- Recipe substitution lists
- Several cooking conversion charts
To receive the free PDF and learn more, sign-up for the PUL newsletters. The PDF is sent straight away to the email address shared. The grocery shopping list in the free PDF includes some of our pantry essentials that are shared in this article, so let's get started!
1. Nuts and seeds
We go nuts for this stuff. Whether it's pumpkin seeds, sunflower seeds, flax seeds, hemp seeds, chia seeds, walnuts, almonds, pecans, cashews, peanuts, hazelnuts, or pine nuts. The whole-food fat sources in nuts and seeds are incredible for the body. Nuts and seeds are also a delicious way to get in some essential minerals. As an added plus, they're a great source of fibre too!
2. Nut or seed butters
We love including some nut or seed butter - like peanut butter or sunflower seed butter - with our morning oats, or as a snack with crackers or fresh fruit to dip. Nut and seed butters help make for a wholesome meal or snack that's filling and equally satisfying. Tahini is a sesame seed butter that we absolutely love as well. We add tahini to salad dressings, drizzle some overtop falafel wraps, and use it to make some delicious homemade hummus.
3. Coconut milk
For those of us who enjoy creamy curries and soups, coconut milk is a great staple to keep stocked. Aside from curries and soups, coconut milk can also be used to make desserts, baked goods, and beverages. Note that the consistency between canned coconut milk (thicker) and cartoned coconut milk (thinner) differs drastically, so be sure to check which one a recipe is calling for.
4. Whole grains
We find there's nothing quite as filling and comforting as some warm grains in a meal. Here at PUL, we aim to have some whole grain staples on hand in our pantry, such as brown rice, wild rice, steel-cut oats, old-fashioned rolled oats, barley, quinoa, and millet. Believe it or not, popcorn is also a whole grain. Feel free to stock up for a fun movie-night snack!
5. Canned and jarred vegetables
Fresh produce is great but isn't always handy or available. Some canned or jarred veggies we enjoy include canned tomatoes, corn, mushrooms, carrots, and green beans. When in a rush, there's no need to forgo the veggies! Adding jarred or canned veggies can boost the nutrition of just about any meal.
6. Beans and lentils
There are two ways we stock up on various beans and lentils. One is in the dry form, and the other is cooked in cans or jars. Pre-cooked legumes in cans or jars are super helpful when we're in a rush. They can be rinsed and added to just about anything in less than 20 seconds. Both beans and lentils are a tasty way to get in some extra fibre, protein, and antioxidants.
7. Dried fruits
When looking for something sweet that offers all the benefits of fibre, minerals, vitamins, and antioxidants, look no further than dried fruit. Some dried fruits we enjoy include goji berries, dates, dried cranberries, dried figs, dried mangoes, and raisins. Consider enjoying them as a snack, or add them to granola, into desserts, or even sprinkled overtop salads for some added natural sweetness.
8. Bouillon cubes and/or vegetable stock
Here at PUL, we use bouillon cubes and vegetable stock often. For example, we add it into a pot of comforting and warm vegetable or lentil soup or add it to whole grains while they cook to give them some extra flavour.
Vinegars are a wonderful way to add some zing to a dish. Use them in sauces, dressings, dips, snacks and condiments to give these foods some more depth. Here at PUL, we commonly use apple cider vinegar, red wine vinegar, balsamic vinegar, and rice vinegar. Of course, you don't need all of these vinegars, just the ones you think you'll use.
Cooking with herbs and spices will enhance the flavour of foods without adding excess oil, salt, or sugar. There are tons of spices out there, but there's no need to buy them all. As with the other ingredients, pick a few that you think you'll use often, and stock up on those first. We can always build up a more substantial array of spices over time.
These are just a few foods we keep stocked here at the PUL headquarters. If there are any that you find yourself using often, consider stocking up on those! That way, you'll always have those staples on hand whenever you're whipping up a meal.
Discussion & Rating
I recently had my gallbladder removed. It started me on a quest for better diets and better health for myself and my family. I find your site and YouTube channel so helpful. I'm just starting out on the transition to more plant-based foods that are easy to digest without having to take bile salt on the side. It's been a bit of a rough start right now trying to figure all of these things out. Thank you for all these info you post on your site.
Hi PUL! I just started freezing my nuts thanks to your tip as I want to prolong the shelf life. Just wondering- would you recommend thawing the nuts before e.g. making nut butter or cashew cream (or anything else that involves a food processor)?
I am 57 yrs old I just want live clean& lean and start making all these beautifull colourfull,flavourfull dishes.
I've been following you for years. Actually discovered you from the hair cutting video I use all the time. Love all the work you do! Finally made 3 recipes and am on a roll! I love the confidence it'd given me! Thank you Sadia and team!
Hola Sadia, voy a empezar a cuidarme debido a algunos problemillas de digestión...empezaré con vegetariana, pero mi problema es que aoy intolerante a los frutos secos y no se como sustituirlos...veo todos tus videos, gracias y gracias por tantos consejos de nutricion, de la vida y del minimalismo. Me encantan, un saludo desde España, que por cierto hoy a 38° buuuuffff . Saludos
I'm from Australia
We don't have bouillon cubes here
What are they?
I first want to thank you for your wonderful recipes and very helpful dietary and lifestyle tips! I love watching your YouTube videos not just for their content, but also for your calming, sweet personality. I’m your newest fan!
I’d like to know your thoughts on the sodium content of vegetable bouillon cubes? I’ve used them before with only excellent results (I too agree that they provide amazing flavor). However, a lot of the brands I’ve researched add nearly 50% of your daily sodium intake value to one bouillon cube! Do you have a preferred brand? If so, do you know if it’s available in the United States?
Many thanks in advance!
Any chance you have converted the shopping lists from your "Jumpstart Guide to a Life Full of Zest" into Notion format (or know how I can easily do that, to manage my meal prepping and shopping list there)?
I love watching your videos. I just wanted to give you my advice on buying canned beans. In our house, we cook most beans in a pressure cooker after soaking for a few hours because it is way more efficient, since it cuts down on cooking time significantly. We cook them in bulk and then freeze them in reused containers. Then, whenever we are in a hurry, we can just pull it out of the freezer! You can wash it under hot water or put them in the microwave for a few seconds, but it's definitely more healthier than the chemicals they put in canned beans. I hope this helps you!
Love your site. Thank you. Can’t wait to try your recipes.
I signed up, but somehow was not able to print the jumpstart PDF. Could you please resend. Thank you.
Hi PUL Team,
Again, the biggest fan of your channel ever haha I saw that you labelled your jars with letters, and I love the look. Can I ask where did you get those sticker letters or whether there's a machine etc for it? Thanks a lot! <3
Hi PUL Team,
I am trying to download the printable grocery shopping list (I am subscribed to the newsletter already) but the link was not working :( Is there another way to download the PDF? Thank you so much!!