The Curated Wellness

meal plans | clean living | recipes

Stocking Your Pantry: Essential Ingredients for a Healthy Kitchen

Jan 5, 2024 | start here

Starting a clean eating journey requires more than just enthusiasm; it’s also about setting yourself up to succeed. A well-stocked pantry filled with nutrient dense ingredients is the way to make it easier to stay consistent and succeed. Let’s talk about the key elements that will not only transform your kitchen but also lay the foundation for a healthier lifestyle.

Section 1: Grains & Beans

Sprouted is best.

Grains can add lots a nutrients to your meals if prepared properly. Sprouted grains are the best for digestion and very easy to do yourself if you can’t find them already sprouted. Soaking them in ACV overnight is the very best way. Unpopular statement coming your way….. white rice is better for you than brown!!! There I said it! And everyone rejoiced! I won’t get into the weeds with that in this post but you are more than welcomed to message me or google it yourself for a fun & nerdy rabbit hole.

Beans are also a good source of many nutrients including some essential minerals we need. Beans also need to be soaked for a long time. The reason for soaking both grains & beans is by sprouting them you are getting rid of the phytic acids. Therefore creating a better digestible food. (Think less gas😉)

Consider incorporating these into your pantry for versatile, side dishes to up the nutrients on your plate. An added bonus is grains & beans are very easy on the budget!

Section 2: Healthy Fats and Oils

Avocado, and Coconut Oil

Let’s make this simple. Two oils are all you need. These two oils are the only oils suitable for cooking and retaining nutrients. Olive oil technically is a “cooking” oil, BUT it actually is not meant to be. It’s meant to be used in it’s natural form at room temperature. Drizzled on salads, over cheeses, in dressings etc. Once its heated not only does it loose pretty much all of its nutrients, it also turns rancid. Don’t think horrible smell. Think stale & bland. So you are actually wasting your money buying it to cook with. It is a great option to use, however, like I stated in the above examples.

Butter, Lard, and Tallow

Real, grass fed butter is a powerhouse to cook with. Adds a depth of flavor like nothing else. It offers a plethora of minerals & vitamins that are essential to health, like vitamin A, E, B12, K2, & calcium along with many others. Butter is my favorite fat to cook with because of its versatility & abundant use in the kitchen.

Tallow is another favorite. It is also versatile as you can use it outside of the kitchen as well. It is extremely nourishing to skin, hair, & like butter, offers many vitamins & minerals that aid in our immune system, eyes, & skin to mention a few.

Lard is not something I personally use, but not because it has a shortage of great things to offer. It’s just a preference. Lard has properties to promote a healthy heart as well as vitamin C & B as well as others. Lard is a great option & has been used in kitchens for a very long time.

Quick note…. All 3 of these options are only as good as the quality you purchase. Not all are created equal. All 3 are actually very easy to make yourself & would save you money for sure! But if you are going to buy them, make sure the butter is grass fed & the other 2 not hydrogenated. As that process is what makes them void of the good stuff they are naturally packed with.

Section 3: Flavor Boosters

Subheading 1: Herbs and Spices and Salt

This is an area where you can experiment & be super creative & also not be so rigid. Seasoning is a preference, so go crazy! Taylor a recipe to you & your family’s liking.

Basil, cilantro, cumin, and turmeric not only tantalize your taste buds but also offer anti-inflammatory and antioxidant properties. Experiment with these flavor boosters to make your meals flavorful & fun!

Salt is something we are taught to fear. But actually it’s just table salt that can be detrimental to our health. Salt should be unrefined & unprocessed. I personally use & love Redmonds Real Salt. It is also made here in the US.

Subheading 2: Vinegars and Citrus: Brightening Up Your Dishes

Introduce depth and acidity to your meals with vinegars and citrus.

Balsamic vinegar, apple cider vinegar, and a variety of citrus fruits can transform a simple dish into a gourmet experience. Use them in dressings, marinades, or as a finishing touch to add brightness to your meals & an extra splash of vitamin C & good gut bacteria.


By stocking your pantry with these fundamental staples, you’re not just assembling a collection of items – you’re investing in your health. These staple ingredients will allow you to create nutritious, flavorful, & fun meals, setting the table for a successful clean eating journey.