Pantry Party // What are my Superfood Staples?

I always get asked questions about what I stock in my pantry. Well, it’s time to get excited! I’m having a vegan and gluten-free pantry party and you’re officially invited!

Superfoods are nutrient-dense foods that provide a handful of health benefits. While some foods have been marketed and labeled as more “super” than others, I believe that all plant-based foods are superfoods!

When it comes to food, quality is paramount. That’s why I buy all organic items to ensure my food is free of harmful synthetic chemicals, additives, and genetically modified organisms (see here for ways to afford organic food).

I purchase what I can in bulk to save money and packaging waste (see here for ways to reduce plastic). I store everything in glass jars (as opposed to plastic bags and containers) to keep toxins from migrating into my foods. Plus, this method reduces space and keeps my pantry organized. I also try to buy as much Fair Trade Alliance Certified and Rainforest Alliance Certified products as I can to make sure that my food was made responsibly, fairly, and sustainably.

So, are you ready to get your health on? Keep on reading!

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Grains

Buckwheat
The name is a quite misleading, considering the fact that buckwheat isn’t related to wheat at all! It’s actually a gluten-free fruit seed that’s rich in highly digestible proteins, fiber, and antioxidants such rutin, tannins, and catechin. Buckwheat is a complex carbohydrate that sits low on the glycemic index, so your body has to work harder to digest the grain. This promotes sustainable energy and balanced blood sugar levels. Sometimes I like to switch up my morning oatmeal with buckwheat cereal – the texture almost reminds me of cream of wheat. I enjoy buckwheat “groats” (raw buckwheat seeds) served with fresh fruit and nut milk, or sprinkled on top of salads and smoothies. I also make my own flour by blending buckwheat in my Vitamix (you can use any high-speed blender or processor).

Tip: Soaking grains reduces phytic acid and makes them more easily digestible. Soaking isn’t always possible, like when making flour, but try to do it as much as you can because phytic acid impairs the absorption of iron, zinc, calcium, and other minerals in the intestinal tract, and blocks the production of digestive enzymes, making grains harder to digest. Look for groats and soak them before use. You can also look for activated buckwheat, also known as buckinis, which are soaked and dried at a low temperature.

Oats
Rolled oats and steel-cut oats are at the top of my pantry must-haves list. Oats are high in protein and fiber, and a good source of complex carbohydrates that provide long-lasting energy. In the colder months, I enjoy oats simply cooked on the stove with riced cauliflower, grated zucchini, or mashed pumpkin, depending on my mood. In the warmer months, overnight oats are my favorite go-to breakfasts. I also love adding oats to smoothies for an extra boost (it keeps me fuller for longer), and making my own oat flour with the same method I use with buckwheat.

Tip: Oats can be contaminated with gluten, so look for a certified gluten-free brand like Bob’s Red Mill. Again, soaking/sprouting grains allows for easier digestion and absorption of nutrients. Be sure to rinse grains well so that you’re not consuming the water that has phytic acid in it. To skip this step with overnight oats, add a squeeze of fresh lemon juice because the acidity neutralizes phytates.

Quinoa
White. Red. Black. Flakes. Puffs. I don’t discriminate, I eat them all! Nutritionally speaking, white quinoa has more protein than red quinoa (7g protein vs. 5g protein per 1/4 cup), but red quinoa has over double the fiber (5g fiber vs. 2g fiber per 1/4 cup). All varieties of quinoa are complete sources of protein, meaning they provide 20 amino acids, including the nine essential amino acids that our body doesn’t produce on its own. Quinoa is also rich in manganese, magnesium, iron, zinc, and folate. Like oats, quinoa can be eaten in sweet or savory dishes. I include quinoa in nourish bowls or overnight oats for an added boost of protein. I’ll choose quinoa flakes if I’m craving a porridge-like texture, usually for breakfast. Quinoa puffs are delicious by themselves, but I like to add them to smoothie bowls for a crunchy element!

Tip: Raw quinoa is naturally coated with a phytochemical called saponin, which gives quinoa its bitter taste. Quinoa is a grain I choose not to soak because saponins can leech into into the seeds. To remove the saponin and bitterness, thoroughly rinse quinoa before use.

Dried Fruit

Goji Berries
It’s unusual for a fruit to be protein-packed—that’s where goji berries stand out, boasting a high 4g of protein per serving (3 tablespoons). Goji berries provide plenty of vitamin A, vitamin C, and antioxidants that help boost immunity and reduce inflammation. I can never have a smoothie bowl without a handful of these berries tossed on top. I also like adding them to homemade trail mix or granola to kick up the nutrient profile.

Tip: Many dried fruits have added sugars and sulfur dioxide, a preservative that extends shelf life. Sulfur dioxide can induce asthma, so be sure to avoid it if you are sensitive to it. Look for unsweetened and unsulfured dried fruit.

Medjool Dates
My love for medjool dates knows no limits. If I could only eat one type of dried fruit for the rest of my life, I’d choose dates without question. I became especially fond of them during my pregnancy when I ate a handful daily to help my body prepare for the best birth. Dates have abundant amounts of potassium to help muscle function, vitamin B6 to help nervous system function, and niacin to help balance blood cholesterol levels.

Mulberries
Mulberries provide a good amount of fiber to help with digestion and blood sugar balance, as well as cancer-fighting antioxidants to help ward off harmful free radicals. Eating mulberries can also help decrease fat build up in the liver, allowing the organ to properly function and filter out toxins in the body. Oh, and I swear to Mother Nature that mulberries taste just like white chocolate. So, load up on this sweet fruit for an extra dose of deliciousness and fat-fighting properties!

Shop dried fruit: goji berries, medjool dates, mulberries

Raw Nuts/Nut Butter

Edit: Since I posted this, I’ve been storing my nuts and seeds in the refrigerator to keep the oils from being exposed to heat and going rancid or oxidizing

Almonds
Almonds are an excellent source of monounsaturated fat, fiber, vitamins, and trace minerals such as magnesium. Aside from being rich in vitamin E to promote healthy skin, almonds are also packed with antioxidants like catechin, epicatechin, and flavonoids, all of which work synergistically to protect the body against skin cancer by reversing oxidative damage. Its unique nutritional composition makes it a super-nut! I always have almonds on hand for a nutrient-dense snack, fresh almond milk, and homemade almond butter.

Tip: Like grains, raw nuts contain phytic acid, so be sure to soak your nuts overnight to remove phytic acid, neutralize enzyme inhibitors, and increase digestibility.

Almond Butter
Although I make my own almond butter, I always have a store-bought container in the pantry as a backup. Almond butter makes an excellent vegan substitute for butter or oil when baking.

Cashews
Cashews are high in monounsaturated fat, protein, and contain generous amounts of copper, which improves collagen formation. Collagen is the main structural protein that supports the skin and hair’s elasticity and protects against aging. Cashews are also high in calcium, magnesium, potassium, and vitamin K, all of which work in unison to protect against bone demineralization. Raw cashews are one of the most versatile nuts out there – from vegan cheese to desserts, and dairy-free milk to creamy sauces (sweet or savory), cashews can do it all!

Walnuts
Without getting into too much detail, the Doctrine of Signatures is the concept that a plant resembles a certain part of the body that it can heal. Well, have you ever noticed that a walnut looks strikingly similar to a brain? There’s a reason that walnuts are considered the perfect “brain food”. Unlike most nuts which contain monounsaturated fats, walnuts are a high source of omega-3 fatty acids that improve brain health, circulation, memory, thought processing, and blood sugar control. Sprinkle walnuts on top of oatmeal and salads, or add them to granola and baked goods for an instant brain boost!

Pecans
Pecans are less popular than their almond, cashew, and walnut relatives, but I believe it’s important to note that they’re an excellent source of healthy fats and contain almost triple the amount of fiber than cashews! Additionally, pecans can aid in weight loss due to high quantities of manganese and copper. These two minerals are necessary for maintaining a fast metabolism and for the production of ATP, the body’s main energy source. Add a handful of pecans to anything maple-flavored and you’ll have my heart for eternity.

Raw Seeds

You can find hemp seeds, chia seeds, and pumpkin seeds scattered on nearly everything I eat. Why? Because these small seeds offer a wealth of complete protein and nutrients. I mainly use chia seeds for pudding, jam, and overnight oats. Flax seed is one of the best plant-based sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that promotes heart health and reduces inflammation. Ground flax is great to have on hand to make vegan “flax egg”. Sprinkle sesame seeds (also an excellent source of ALA) and sunflower seeds (extremely high levels of vitamin E) on your favorite dishes to enhance flavor and nutrition.

Tip: Soaking hemp, chia, flax, and sesame seeds are difficult, but it’s not impossible (see here for instructions). For pumpkin and sunflower seeds, I like the sprouted version from Go Raw.

Legumes

Black beans. Chickpeas. Lentils. These legumes are excellent sources of protein, with lentils leading the pack with 18g protein per cup! Legumes are also rich in fiber, which helps promote regularity and prevents constipation. Black beans and chickpeas are versatile—they can be tossed in savory dishes, or used for baked goods (hello brownies, blondies, and cookie dough). As for lentils, I toss them into pastas and soups for a boost of nutrients. I like to buy dried legumes in bulk because it’s more cost-effective and I don’t have to worry about added sodium. It’s very simple to cook – just throw the legumes in a crockpot, forget about it, and get freshly cooked beans in a matter of hours! I also have a variety of canned legumes on hand just in case I’m in need of something quick.

Tip: If you prefer the canned variety, make sure to choose BPA-free cans because the beans get cooked inside the cans.

Nutritional Powders

Ashwagandha is a medicinal plant associated with strengthening the immune system. I throw it in my Green Glow Superfood Smoothie (if you’ve been following me, you know I have a version of this smoothie every day), or Adaptogen Bliss Balls for a stress-relieving treat.

Barley grass juice powder helps alkalize your body and is highly concentrated in protein, vitamins, minerals, enzymes, chlorophyll, and many phytonutrients. Add 1-2 teaspoons in a smoothie for an extra green boos.

Cacao is less processed than cocoa powder, so it provides more antioxidants and nutrients. I love using cacao for chocolate nicecream, lattes, and these Vegan Brownies.

Camu camu is a berry that has more vitamin C than any other plant in the world, making it a powerhouse of immunity and anti-inflammatory properties. The taste is quite bitter, so I liked to add it to smoothies with banana to mask the flavor.

Chlorella is the highest-known source of chlorophyll than any other plant! This green algae is a complete source of protein and detoxifies heavy metals in the body. I also add it in smoothies with banana to mask the flavor. When it comes to chlorella, sourcing is key (see here and here for more information on clean chlorella).

Maca is the holy grail of all things hormone-balancing. If you don’t know, I am obsessed with maca. See here, here, and here where I discuss this magical root in more detail.

Reishi is a medicinal mushroom that’s known to be an immune modulator, meaning it can help balance and restore your body’s hormones and immune system. It has quite a bitter taste, so I always have it in something sweet, like this here.

Spirulina is another nutrient-dense algae that I love adding to my green smoothies. This freshwater plant is rich in complete proteins, essential fats, iron, calcium, thiamin, and other vitamins and minerals. Like chlorella, it can help detoxify the body.

Turmeric is well-known for its anti-inflammatory properties that may reduce pain symptoms. I use turmeric in my Golden Milk Latte and moon milks.

Shop nutritional powders: ashwagandha, barley grass juice, cacao, camu camu, chlorella, maca, reishi, spirulina, turmeric

Natural Sweeteners

Brown Rice Syrup
Brown rice syrup is made from fermented brown rice. Fermentation helps break down the starch into easily digestible sugars. This thick and subtly sweet syrup tastes great in granola bars or mixed into herbal teas.

Tip: Some syrups can be fermented with barley enzymes, which means it contains gluten. Look for brown rice syrups that have a gluten-free label. Lundberg is a trusted brand.

Coconut Sugar
Coconut sugar is extracted sap from the blooms of the coconut, which is then dried to form sugar granules. Coconut sugar is a low-glycemic sweetener that contains antioxidants, phytonutrients, and polyphenols that have health-promoting properties. It measures just like regular sugar, so it’s my go-to sweetener when baking.

Maple Syrup
I’ll keep this short as I’m sure you all know what maple syrup is – but did you know that it’s rich in antioxidants and manganese?! Sweeten up your sauces, tea, and baked goods with this syrup.

Tip: Choose dark, Grade B maple syrups. The darker the syrup, the more antioxidants it contains.

Other

Apple Cider Vinegar
Apple cider vinegar (ACV) is a magical elixir that offers a wide-range of uses. It’s made by fermenting apple cider to get acetic acid – the main active compound in apple cider vinegar that can increase the body’s absorption of important minerals. Use ACV to boost gut health, maintain blood sugar levels, improve skin and hair health, reduce acid reflux, balance pH in the body, and enhance weight loss. Use it in wellness tonics, dressings, pickled veggies, flea spray for pets, for cleaning produce, and even for soothing sunburns. Is there anything apple cider vinegar can’t do?!

Tip: Choose apple cider vinegar that contains “the mother,” which is a group of enzymes, proteins, and beneficial bacteria for optimal gut health. Bragg’s organic, raw, and unfiltered ACV is my brand of choice.

Coconut Shreds
Coconut shreds are a must-have in smoothies, oatmeal, granola, baked goods, and to make fresh coconut milk.

Tip: Like dried fruit, some brands of coconut shreds are treated with sulfites and sweeteners. Make sure that shredded coconut is the only ingredient on the list.

Cacao Nibs
Cacao nibs contain more antioxidant flavonoids than tea, blueberries, and goji berries. They also contain high levels of magnesium to maintain nerve and muscle function, and iron to prevent anemia. Sprinkle these nutrient-dense bites on just about anything.

Sea Salt
We LOVE salt in our household, but the good kind. One thing to watch out for when buying salt is high levels of lead. For salt to be considered safe for daily use, it needs to have less than 100 parts per billion (ppb) of lead. Saltverk Icelandic Sea Salt has 30 ppb of lead, and it’s rich in trace minerals and electrolytes.

Resources
Buckwheat Nutrition & Health Benefits
Study: Advances in the Development of Functional Foods From Buckwheat
Study: Phytates in Foods…
Difference Between Red & Golden Quinoa
Goji Berries Benefits
How to Avoid Sulfur Dioxide
Dates During Pregnancy
Mulberries Benefits
Study: Health Benefits of Almonds Beyond Cholesterol Reduction
Study: Flavonoids From Almond Skins…
Cashews Nutrition
Study: Walnuts and Coronary Disease
Pecan Nutrition
Study: Does Alpha-Linolenic Acid Intake Reduce the Risk of Coronary Heart Disease?
Copper Food Sources
Doctrine of Signatures
Spirulina vs. Chlorella
Coconut Sugar Process
Maple Syrup Nutrition
Maple Polyphenols
Apple Cider Vinegar Uses
Cacao History of Chocolate
Nutrition of Cacao Nibs
Benefits of Sea Salt