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FAQs:
What is a Pantry?

A pantry serves as a place to store food and appliances, from jars of pasta and bottled sauces, to integrated coffee machines and food processors. The kitchen pantry design usually includes a combination of shelving, drawers, and door racks to offer a variety of storage solutions, and can be tailored to a person's available kitchen space and shape.

Why is Pantry Detox Important?

A healthy pantry is vital to have in place so you can access healthy snacks and recipe-building goodness for all your cooking adventures. A Pantry Detox is a great start for laying down a solid foundation for healthier hydration, preparation, cooking, and eating.

How to Make a Pantry Inventory List?

To take inventory, first select a pantry zone, for example, the freezer. Then remove all of the contents of the zone and lay them out on your kitchen table or counter. Pull out your phone or a pad and pen and write down the food items and the amount of each. Taking pantry inventory is a good way to see which foods you actually eat, which you don’t, and which ones you currently have on hand so you can refine your shopping list to save money and reduce food waste. Do a pantry inventory at least twice a year, and set reminders in your calendar so you’ll know when to do it. Not only will this help you keep on top of your pantry, but it will also help you keep track of changes in your tastes over time. So if in six months during your next scheduled inventory you see that you haven’t touched that popcorn in your pantry, you’ll know it’s not a food you frequently eat and can confidently scratch it off your grocery list.

What are the Healthiest Pantry Foods?

When thinking about what to stock in your pantry, opt for ingredients that are nutrient-dense, low in added sugars and sodium, and high in fiber. These include items like whole grains, legumes, nuts, seeds, nut butter, dried fruits, and vegetables. You can also stock up on canned foods like beans, tuna, salmon, and chicken, which last for a long time and help avoid wasteful spending.

How Should I Stock My Pantry?

A combination of classic pantry staples (like canned tomatoes, broth, and beans) and flavor-boosting convenience items (like herb mixes, soy sauce, and jarred pesto) are key to keeping your kitchen dinner-ready. No need for expensive takeout when you have what you need to make a healthy dinner at home. This kitchen pantry must include many of the items you need to prepare healthy recipes, plus a few other ingredients that will make impromptu meals easier and more delicious.

How Do I Get the Most Out of My Pantry?

Divide your pantry into zones to keep your food organized and reduce meal preparation time. First, identify food and cooking categories that suit your lifestyle (such as weeknight dinners, portable lunches, and baking). Next, designate an area for each, with the most often-used zones easiest to get to. Finally, label each zone to keep the sections straight. If you have categories you need to separate, add them to your planning, and create space for them. How to organize pantry space most efficiently will depend on determining storage solutions that suit your needs.

How to Start a Pantry Detox

Transforming your pantry into a zero-waste haven might seem like a daunting task, but with the right tools and a bit of inspiration, it's entirely achievable—and fun! Here's how you can start your own Pantry Detox:

1. Clear Out and Declutter: Begin by emptying your pantry. Take stock of what you have, and set aside any items stored in plastic. This is your chance to rethink how you store your food.

2. Switch to Glass and Stainless Steel: Replace plastic containers with glass or stainless steel containers. These materials keep your food fresher for longer and look beautiful on your shelves, making it easy to see what you have at a glance.

3. Label Everything: Label your jars with their contents and any necessary cooking instructions. This small step can make a big difference in staying organized and reducing food waste.

4. Shop in Bulk: Take your reusable bags and containers to the bulk section of your grocery store. By purchasing only what you need, you reduce waste and save money. Plus, bulk shopping allows you to avoid unnecessary plastic packaging.

5. Compost and Recycle: Items that cannot be reused or repurposed should be composted or recycled whenever possible.

Tips to Stay on Track in Doing Pantry Detox

Here are some tips to help you stay on track during and after a pantry detox:

1. Start Small: You don’t have to overhaul your entire kitchen in one day. Begin with one section of your pantry and expand as you go. Simple changes like swapping out your plastic chopping boards as they become degraded to Wood Fibre Chopping Boards are just one example of a small swap.

2. Stay Committed: Commit to avoid plastic packaging whenever possible. This might mean visiting a few different stores, but the satisfaction of reducing your plastic footprint is worth the extra effort.

3. Involve the Family: Make your pantry detox a family affair. Teaching kids about the importance of sustainability from a young age can instill lifelong habits of eco-conscious living.

How to Stock a Healthy Pantry

Having a well-stocked pantry is like money in the bank. With basic supplies on hand, you'll be equally prepared to put together a family-friendly meal or a last-minute dinner for friends. The trick is figuring out what to stock up on and what you will likely never use. Consider the checklist below a rough sketch; only you can determine the essentials based on your palate, repertoire, and needs.

1. Basics

- Kosher salt

- Fine salt

- Black peppercorns

- Extra virgin olive oil

- Vegetable oil

- Apple cider vinegar

- Red wine vinegar

- Balsamic or sherry vinegar

- Rice vinegar (unseasoned)

2. Baking

- Flour: all-purpose, whole wheat, or pastry

- Baking soda

- Baking powder

- Cream of tartar

- Cocoa powder (unsweetened)

- Chocolate: chips or bar

- Evaporated milk

- Pure vanilla extract

- Sweeteners

- Granulated sugar

- Confectioners' sugar

- Brown sugar

- Maple syrup

Honey

Agave syrup

3. Drinks

- Coffee

- Tea

4. Rice and Grains

- Long-grain white rice

- Brown rice

- Grains: bulgur, quinoa, couscous or farro

- Pasta: standard, whole grain, rice noodles or egg noodles

- Polenta

- Breadcrumbs: plain or panko

5. Snacks and Cereals

-Crackers

- Tortillas

- Cookies or biscuits

- Pretzels

- Marshmallows

- Popcorn kernels

- Dried fruit: raisins, apricots or cherries

- Seeds: sunflower, flax, chia or hemp

- Peanut butter or almond butter

- Applesauce

- Breakfast cereal

- Old-fashioned rolled oats

6. Canned Goods

- Chicken broth

- Beans: cannellini, navy, chickpeas or black

- Vegetables: hominy, corn or green beans

- Olives or capers

- Chiles: chipotles in adobo or pickled jalapenos

- Salsa

- Tomatoes

- Tomato paste

- Roasted red peppers

- Tuna

- Anchovy fillets or paste

7. Dried Herbs and Spices

- Bay leaves

- Cajun seasoning

- Cayenne pepper

- Chile powder

- Crushed red pepper

- Curry powder

- Fennel or dill seed

- Granulated garlic

- Ground cinnamon

- Ground cloves

- Ground cumin

- Ground ginger

- Oregano

- Paprika: sweet and smoked

- Rosemary

- Sesame seeds

- Thyme

- Whole nutmeg

Top 11 Unhealthy Foods NOT to Have in Your Pantry

Now is a good time to go through your kitchen pantry and discard any unhealthy items to improve your family’s overall health. Here are our top eleven unhealthy foods to get rid of while you are cleaning and decluttering, and attempting to shift to healthier eating.

1. Hydrogenated Vegetable Oils

Hydrogenated oil is not healthy for you since it contains a high level of hydrogenated fats, called trans fats. Trans fats increase your risk of developing heart disease and other health problems. Consider switching to coconut oils, cacao butter, extra virgin olive oil, and even grass-fed organic butter. Hydrogenated oils and trans fats are usually in these items:

- Processed foods

- Frozen foods

- Fried foods

- Fast foods

- Cake and brownie mixes

- Coffee creamer

- Shortening

- Salad dressing

- Bakery items (brownies, pies, cakes, muffins, cookies)

- Cereal

- Peanut butter

2. White Flour

White flour has zero nutritional value. It is just a starch that is bleached. Go for whole grains instead such as whole wheat, rye, and oat. Try the sprouted grain products and gluten-free products – be sure your gluten-free products are not also fully processed and filled with refined grains.

3. Soft Drinks

Soft drinks are comprised mostly of chemicals that have been composed in a lab and are sweetened with high fructose corn syrup. It provides calories with zero nutrition. The sugar in the soda causes a spike in your blood sugar levels which forces your liver and pancreas to work very hard to move those sugars from your bloodstream into your cells. No sugar-free soft drinks are no better. Consider tea, fresh juices, and water to hydrate your body. Or, try kombucha, a naturally fermented tea drink if you want something fizzy.

4. Sports Drinks

A lot of people think they are refueling and hydrating correctly after a workout with a sports energy drink. Check the label, sports are flavored water with sugar, coloring, and electrolytes added.

5. Aspartame

Aspartame is a neurotoxin which means it literally can poison your brain when you consume it. Research this one. Check any product listed as ‘sugar-free.’ It can accumulate in your body and cause damage over time. Consider Stevia products. Use natural sweeteners like fruit, maple syrup, dates, and coconut sugar.

6. ‘Low fat’ Processed Foods

Typically ‘low fat’ or ‘fat-free’ processed or packaged foods contain chemicals, additives, and preservatives. These foods can make you gain weight and force your body to work harder to process the chemicals. Eat whole foods like whole fruits and veggies. Eat natural fats like seeds, avocado, nuts, seeds, and coconut. Your body will recognize these fats and use them to burn fat.

7. Old Boxed Cake Mix

Toss out any boxed cake mix that has been on the shelf since the beginning of 2018. Companies are no longer allowed to add unhealthy trans fats to packaged foods. Check the label.

8. Taco Seasoning

The packages of taco seasoning contain a ton of sodium and some chemicals. Mix up your own with fresh spices like chili powder, cumin, garlic, red pepper flakes, and paprika.

9. Sugary Cereal or Granola

Most cereals have a ton of sugar in them. Read the label, even the organic ones.

10. Pancake Syrup

Pancake syrup has high fructose corn syrup with coloring added at the top of the ingredient list. Instead, look for 100% maple syrup with just ONE natural ingredient of real maple syrup.

11. Genetically Modified Corn (GMO)

Corn is a grain and not a vegetable as a lot of us think. We as humans do not have the proper digestive enzymes needed to break corn down fully. When eaten, it passes through your digestive system unchanged. GMO corn contains pesticides. GMOs are in most of the processed foods on the market. Read your labels. Instead of GMO, look for non-GMO and unprocessed bread/grain products. Eat real vegetables as a side item in a restaurant.

Sources:

Seed and Sprout

Food Network

Eating Well

BHG

Cooksmarts

Anytime Fitness

Dlux Wellness

Southern Closet

1909 Kitchens