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Clean Kitchen Pantry Checklist

Give Your Pantry a Healthy Makeover

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Welcome to the Kickin’ It Clean, Healthy and Hot Blog Series to celebrate the NEW Fall Renewal Detox.

Last week I discussed the main tools you need in your clean kitchen.  Did you get a chance to check out the post and download your handy guide yet? Go ahead…I’ll wait for you.

Sweet. You’re back.

Next stop is the pantry.

Many times we have the best intentions to eat healthy,  but not having the goods available, really quick, on hand, set us up for failure.  How many times have you stared in the fridge, trying to make a decision on what to make for dinner, then ordering take out because “there’s  nothing to eat?”

Making decisions  when you are starving isn’t the best scenario. Trust me. I’ve done this countless times, and it never ended well for my tummy and my wallet.

When you are building your pantry, keep this guideline in mind:

“If it comes in a box or bag, it’s not real food.” ~Michael Pollan, Food Rules

I always think of this when I’m out shopping; sometimes it’s hard to not buy something bagged or boxed, but if you stay away from the frozen food section, you’ll be safe.  Also if you are still shopping at supermarkets, keeping away from the aisles is also a good rule.

Also, another thing, and I promise we’ll get to your pantry party.

Scratch these words off your shopping list FOR GOOD:

  • non-fat,
  • sugar-free
  • low-fat
  • whole grain (yep, this is a tricky one!)

Lots of marketing goes into advertising fake food…and it’s all bull-sh*t.  Especially that whole grain one…if you look at the ingredients, you’ll see that there’s a lot of processing going on and nothing is really “whole.”

Ready for your pantry party?  

Let’s start  here:

Look at labels, and if you find the below in your pantry, chuck them.  Seriously.

  • hydrogenated fats and partially hydrogenated oils
  • enriched flour (or anything that is “enriched)
  • refined sugars and artificial sweeteners and high fructose corn syrup (it has a lot of names so be careful)
  • highly processed convenience foods
  • sodas, coffee (any drinks with caffeine and sugars)
  • white table salt (replace with sea salt)

Go through your spices, herbs and seasoning mixes, and if they are over a year old, toss them out.  Buy certified organic when  you replace them.  This will guarantee they have not been irradiated during processing.

 Here’s a look at my pantry…

 Pantry 2

 

Apple cider vinegar, extra virgin olive oil, hemp oil, almond oil, tamari, mirin...

Apple cider vinegar, extra virgin olive oil, hemp oil, almond oil, tamari, mirin…

 

Sea salt, ground pepper, spices, sesame seeds...

Sea salt, ground pepper, spices, sesame seeds…

 

Quinoa, long brown rice, green lentils, raw cashews, organic beans...I'm liking mason jars for containers.

Quinoa, long brown rice, green lentils, raw cashews, organic beans…I’m liking mason jars for containers.

 

GF oats, hemp, coconut milk, raw cocoa...

GF oats, hemp, coconut milk, raw cocoa…

 

freezer…

Smoothie in a jar for next week, frozen fruit and veggies, and well, So Delicious Minis!

Smoothie in a jar for next week, frozen fruit and veggies, and well, So Delicious Minis!

 

and fridge…

 

Almond milk, nut butter, probiotic, flax oil, and white wine (It's organic...that counts,right?)

Almond milk, nut butter, probiotic, flax oil, and white wine (It’s organic…that counts,right?)

I took a few snapshots to show you what I typically have on hand each week.  And yeah, some of the items aren’t Mr. Pollan approved (like the wine and coconut ice cream), but I advocate the 80/20 guideline:  80% eat and live clean, 20%, let go.

Your turn. Let’s get your party started.

I developed a Print-n-Go Pantry List for you. Bring it with you the next time you shop.

I listed the produce, snacks, canned and frozen goods (yep, there are a few I recommend), proteins, oils, and more.

As you ease into the clean life, detox, or simply experiment with what works best for YOUR body, use this simple list as a guideline. You won’t find foods like mac and cheese or sticks of butter on the list like others out there…this is a clean, healthy list focusing on plant-based and gluten-free items that feed your soul and allow for more hotness.

Download your checklist and get in on the whole Kickin’ It Clean, Healthy and Hot Blog Series so you don’t miss anything.

Click to download instantly!

Click to download!

Tell me…what is your favorite healthy staple to keep in the fridge or cupboard? I love to acquire fun, new items!

Fall Renewal 10 Day Detox starts soon!  Read  more:  Fall Renewal

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2 Responses to Give Your Pantry a Healthy Makeover

Lisa McDonell

I have learned something new from peeking in your pantry! Always thought Braggs Apple Cider Vinegar needed to be refrigerated and apparently it does not! (I double checked on their website). I SO wish I could sign up for the fall cleanse with you but it’s happening during Canadian Thanksgiving…and this canuck has to travel for 4 days to see family + EAT. Assuming pumpkin pie is not part of the cleanse 🙂

    Lisa Consiglio Ryan

    Hi Lisa, darling! The ACV is such a big staple for me; I keep it for insurance. I swear it helps my immune system fight all the nasty bugs around lately, and it supposedly helps your skin glow and look younger. I’ll do anything for that! As for Fall Renewal, totally get it, although others who are either celebrating the Canadian Thanksgiving or many are running races in Oct. are still signing up and using the cleanse for after the indulgences.:) Happy Thanksgiving to you,one of my favorite canucks! xo

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