Essentials for Stocking a Healthy Pantry


Do you ever see a delicious, healthy recipe on Instagram or Facebook and head to your kitchen to make it but don’t have half of the ingredients? Ya. That was me for forever! I’ve finally figured out a few staples to keep in my pantry so I don’t run into this issue anymore. Now I can make all of the almond butter and Cacao infested goodies that I drool over while scrolling through my Instagram feed.

#1 Almond Flour

Almond flour is the base for just about any healthy, paleo or keto baked good out there. It is an easy substitute for regular flour and even works for breading meat! Also try adding to your smoothie for extra thickness.

It can be upwards of $10.00 per proud at your local grocery store, so I traditionally order from Anthony’s California Unblanched Almond Flour from Amazon in bulk (5lbs) for $5.80 per pound!   

#2 Coconut Flour

You might be wondering why you need almond flour AND coconut flour but you’ll be surprised at the amount of recipes you come across that call for BOTH flours. I typically use a 1:1 ratio of coconut flour and almond flour when breading chicken for a healthy version of “Shake & Bake Chicken”.

Coconut flour is less expensive than almond flour and Walmart even sells organic 2.25lbs tubs for $6.99!

#3 Cacao Powder/Nibs

Not to be confused with cocoa powder, raw cacao powder is made by cold pressing unroasted cocoa beans while cocoa powder comes from roasting the beans at high temperatures. Because raw cacao powder is less processed, it is more nutrient dense and helps with things like regulating your blood sugar, reducing free radicals, improving digestion and it is rich in antioxidants.

LIVfit Superfood also sells organic cacao powder at Walmart for $8.49 per 1 pound bag.

#4 Coconut Aminos

Coconut Aminos are the perfect replacement for soy sauce. Soy, especially in females, can have a negative impact on our hormones therefore making coconut aminos a delicious option for avoiding soy sauce.  Replace soy sauce with a 1:1 ratio with the coconut aminos for your sushi, Asian dishes, marinades, salad dressings etc.

The best price on coconut aminos I’ve found is at Trader Joes. They sell a Coconut Amino Seasoning Sauce (organic coconut sap, water, sea salt) for $2.99 per bottle!

#5 Avocado Oil

Avocado oil is unique because unlike other oils, it does not come from the seed of the avocado but instead comes from the meat of the avocado (the part we eat)! It is high in oleic acid, monounsaturated fats and Vitamins A, E and D making it great for nutrient absorption, smoother skin and it is a natural anti inflammatory. Avocado oil also positively impacts lipid and cholesterol levels.

Because of its mild taste and extremely high smoke point (520*F), avocado oil is great for roasting just about everything, making dressings and marinades and greasing the pan for baked goods. Primal Kitchen makes an incredible, high quality avocado oil for $11.22 for 16.9oz found online at or in stores at Whole Foods.

Author Michelle Mudge is a Senior VP at Tops Fitness Management and is a nutrition coach.

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