Mindful Nutrition and Wellness

Jessica Miller, Holistic Health Coach

5 Must-Have Pantry Items

1 Comment


Cinnamon & Turmeric

These anti-inflammatory spices are a great way to add color and flavor to many dishes without the extra salt or sweeteners. I love adding cinnamon to oatmeal, coffee, or to sprinkle it over sliced fruit like apples and bananas for an indulgent treat. Turmeric can be added to your stir-fry, roasted vegetables or soup.

In the winter, one of my favorite warming drinks is almond milk with cinnamon, turmeric, and cardamom. These spices are a great way to fight free radicals from environmental toxins, stress, and processed foods.

Coconut Oil

Coconut oil is great for everything- from cooking and baking to personal care. One of the only saturated fats that is truly good for you, coconut oil can be a substitute for butter in many baked goods. Because of its high smoke point, coconut oil is great for sautéing, frying, and roasting. Many oils can turn to trans fats when they are heated to too high, but coconut oil is a safe alternative.

Check out some of my favorite ways to use coconut oil in your personal care routine.

Ground Flax

Flax is an important source of fiber and Omega-3 fatty acids. I love to add some to smoothies and oatmeal. It’s a great source of fiber, and can also be used in place of eggs for vegan baked goods. Just substitute one egg for one tablespoon of ground flax mixed with three tablespoons of water (ideally allow the mixture to chill in the refrigerator for 15 minutes before adding to your recipe).


This whole grain, that is actually a seed, is easy to cook up for a quick meal. It’s high in protein and fiber and can be used to make a hearty breakfast porridge- cooked with almond milk, cinnamon, and fruit. It’s a great side for savory dishes when cooked with broth instead of water. Quinoa requires half the cooking time of brown rice and can be made in large batches at the beginning of the week to add to several days of meals.

For a twist on the usual favorite, try making some quinoa granola.


My favorites to have on hand are walnuts and almonds. Walnuts are high in Omega-3 fatty acids one of the few vegan sources of Omega-3s which are crucial for effective brain functioning. Almonds can easily be ground into flour or used to make almond milk or simple nut butter.

To make nut butter: just soak your raw nuts overnight or use roasted nuts and process in a food processer for 15 minutes scraping down the sides as needed. Add a pinch of sea salt if desired.

Nuts can add important fiber and protein to breakfast dishes and salads. Raw nuts are also a great snack to help prevent sugar cravings because of their great balance of fiber, healthy fats, and protein.


Author: Mindful Nutrition and Wellness

Holistic Health Coach, mindfulnutritionandwellness.com

One thought on “5 Must-Have Pantry Items

  1. Hi Jess, I found this on the internet today. Good Job. Love Gramps

Share Your Thoughts

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s