Healthy Pantry Staples

Pantry Cheat Sheet

These are unprecedented times, and while we face so much uncertainty, many worry about how we can keep our families healthy. To help arm you with recipe ideas for now and in the future, we’re highlighting some of our favorite pantry staples, pro tips on how to use them, and quick and easy recipes for you.

Ancient Grains

Ancient grains such as Quinoa, Amaranth, Buckwheat, Chia, and Millet are fantastic options to use in a variety of recipes such as soups to salads to grain bowls.
PRO TIP: Experiment with grains! Try adding different grains to your favorite granola recipe or even try popping them like you would popcorn.

Recipe Ideas:


Oats are an essential pantry staple —versatile to be used in multiple applications with mild taste to appeal to the pickiest eaters! Whole, old-fashioned oats are a FEED Favorite, for they can be ground into flour, used for baked goods such as muffins or granola, swapped for breadcrumbs in burgers and meatballs, and so much more.

PRO TIP:  Pulse Old-Fashioned Oats in a food processor a few times to break down oats and change the texture. Swap this for 1/2 cup all-purpose flour in recipes to boost your fiber intake and help lower cholesterol.

Recipe Ideas:


With their protein and fiber content, legumes (soybeans, peanuts, dry beans, peas, chickpeas, and lentils) are essential pantry staples. Prepare a batch of them on the weekends for a quick and easy protein addition to grain bowls, soups, and salads.

PRO TIP: Add canned white beans to smoothies to thicken them up while increasing the fiber and protein content!

Recipe Ideas:


Flour has always been a pantry staple. However, rather than sticking by your old standby, try some alternative flours such as Almond Flour or Chickpea Flour to boost nutritional value!

PRO TIP:  Store nut and alternative flours in the freezer to keep them fresher for longer (about 12 months). Due to the high oil content in alternative flours (almond and coconut flour, wheat germ, flaxseed meal, hemp seeds), they can be subject to oxidation and rancidity.

Recipe Ideas:

Spring Cleaning your Pantry? Check out our Super Swap Suggestions!

Want more recipe ideas specific to your pantry staples?  Book an appointment with a FEED dietitian today!

Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active boys and loves testing new recipes in her kitchen. Follow her on Instagram to see her recipe ideas, product suggestions, and see how she manages a healthy lifestyle @larafield.