‘Peek Into My Pantry’ for Tips On Health Pantry Staples!

Stocking a healthy pantry is an essential step towards achieving a healthy lifestyle. By having a variety of healthy staples on hand, you can easily prepare nutritious meals and snacks throughout the month. This blog will discuss some of the must-have healthy pantry staples, including grains, oats, nuts, and honey. 


Whole grains are an excellent source of fibre, which promotes healthy digestion, helps to maintain a healthy weight, and reduces the risk of heart disease, diabetes, and some cancers. Grains can be used as a base for a variety of meals, including salads, stews, and stir-fries and even porridges.  
Stock your pantry with these tasty grains:
  1. Quinoa is a complete protein, which means it has all nine essential amino acids. It also contains iron, magnesium, and potassium.
  2. Barley is another whole grain rich in vitamins and minerals. It's particularly high in beta-glucan, a type of soluble fibre that can help lower cholesterol levels.
  3. Bulgur is a type of cracked wheat high in protein and vitamins. It's also low in fat and calories.
  4. Buckwheat is a gluten-free grain containing protein and minerals such as magnesium and manganese. It's also a good source of antioxidants.
  5. Millet is a gluten-free grain possessing protein and minerals such as iron and magnesium while also being lower in fat and calories.


Oats are a versatile and nutritious staple that can be used in a manner of ways, including in oatmeal, granola, and baked goods. They are an excellent source of fibre and have a range of essential vitamins and minerals, including iron, zinc, and B vitamins. Oats are also high in antioxidants and have been shown to reduce cholesterol levels and lower the risk of heart disease.
Gluten-free oats are a wonderful alternative for those who are gluten intolerant or just looking for gluten-free solutions.


Nuts are a great source of healthy fats, protein, and fibre and are an excellent addition to any pantry. Nuts can be enjoyed as a snack or used in a wide selection of recipes, such as salads, stir-fries, healthy desserts, protein bars and baked goods.
Some of the best nuts to stock up on include:
  1. Almonds are rich in healthy fats, protein, fibre, vitamin E, magnesium, and calcium. They've been shown to help lower cholesterol levels and reduce the risk of heart disease.
  2. Walnuts are high in omega-3 fatty acids, which are important for heart health. They're also a good protein, fibre, vitamin E, and magnesium source.
  3. Cashews contain healthy fats, protein, and fibre, as well as vitamins and minerals such as magnesium, copper, and zinc.
  4. Brazil nuts are one of the richest dietary sources of selenium, a mineral that's important for thyroid function and immune health. They're also high in healthy fats, protein, and fibre.
  5. Pecans have healthy fats, fibre, and antioxidants. They've been shown to help lower cholesterol levels and reduce inflammation.
  6. Macadamia nuts are high in healthy fats, protein, and fibre. They're also a good source of vitamins and minerals such as magnesium, potassium, and calcium.

Incorporating these nuts into your diet can offer a variety of health advantages and contribute to maintaining a healthy and balanced eating plan. However, it's important to keep in mind that nuts are also high in calories, so it's best to enjoy them in moderation as part of a balanced diet.


Honey is a natural sweetener that can be used in place of refined sugars in many different recipes. It contains antioxidants and has antibacterial properties that can help to boost the immune system. Honey can be used in tea, on cereal or porridge, in marinades, dressings and sauces, as well as in baking.
Here are some reasons why you should consider including honey in your diet:
  1. Nutritional value: Honey is a rich source of antioxidants, vitamins, and minerals. It also contains small amounts of proteins, enzymes, and amino acids. 
  2. Natural energy source: It is a natural carbohydrate source, which provides our bodies with energy. It has more nutritional value than refined sugar which has little to no nutritional benefit.
  3. Helps with digestion: Honey has antimicrobial properties that can help soothe digestive issues such as diarrhoea and ulcers. It also acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.
  4. Boosts immunity: The antioxidants in honey can help boost the immune system and protect against certain diseases. Honey has also been shown to have antibacterial and antiviral properties.
  5. Can help with coughs and sore throats: Honey has long been used as a natural remedy for coughs and sore throats. It has a soothing effect on the throat and can help reduce inflammation. 

It's important to look for raw and unprocessed varieties, as these retain more of the beneficial nutrients and enzymes. Remember to consume honey in moderation as it is high in calories and can contribute to weight gain if consumed in excess. 

Keeping an organised pantry is great for efficiency

Organising your pantry is just as important as stocking it with healthy staples. By keeping your pantry well-labelled and tidy, you can easily keep track of what you have on hand and avoid overbuying or understocking certain items.

One useful tip is to use jars or containers with labels to store your pantry staples. This way, you can quickly and easily identify what's inside and refill them when necessary. You can order online or get refills at our store to restock your pantry so that you can seamlessly fill your jars/containers. Additionally, using clear containers can help you keep track of when you're running low on certain items, so you can restock them before you run out.

Overall, keeping a well-labelled and organised pantry is a key component of maintaining a healthy diet. It can save you time and money by preventing overbuying and food waste, and it can make meal planning and preparation a breeze. So, take some time to label your pantry staples and keep things tidy, and you'll be on your way to a healthier, more organised kitchen.

Stock your pantry with The Health Food Emporium

When shopping for pantry staples, it is essential to look for minimally processed products free from additives and preservatives. Choose whole grains, natural sweeteners, and unprocessed nuts to ensure that you are getting the most nutritional value from your food.

Stocking your pantry with healthy staples like grains, oats, nuts, and honey is an essential step towards maintaining a healthy diet. These pantry staples are adaptable, nourishing and can be used in a variety of ways to create delicious and healthy meals throughout the month. By making small changes to your pantry, you can make a big difference in your overall health and well-being.

To get your hands on the pantry staples mentioned in this blog, you can either shop online from our website or visit our store at Shop 116, Blueberry Square, Blueberry St, Honeydew. If you have any questions or need any advice on what you should stock in your pantry, our fabulous Health Guides are always available to help, either in-store or online.

Stay tuned to our social media channels to follow our ‘Peek into my Pantry’ campaign where we will take you through some great options for healthy breakfasts, lunches and dinners as well as what to stock in your pantry to make sure you are always ‘health food ready’. 

We love journeying with you!

The Health Food Emporium Team