Real Food Pantry Basics - Nourish-ed

Real Food Pantry Basics

The trick to making delicious, simple, nourishing meals is to have a well-stocked pantry. It’s easy to whip up a delicious meal without using packet sauces, a salad dressing from scratch or a quick snack when you have the basics on hand.

Stocking up on everything at once can get pricey, so just get 1 or 2 things each week or as you can afford them. Since you generally only use a little of the basics at a time, they usually last a decent amount of time once you have them.

Here’s a list of our pantry basics. The top 5 are the ones we recommend you start with.

The Top 5

  1. Good quality celtic / macrobiotic sea salt (greyish in colour)
  2. Raw unfiltered apple cider vinegar
  3. Extra virgin cold pressed olive oil
  4. Extra virgin coconut oil
  5. Organic balsamic vinegar


If tolerated:

  • Australian / locally grown quinoa (avoid quinoa from south America for ethical reasons)
  • Organic ghee (for cooking / baking / snacking)

Herbs and spices (organic)

  • Black pepper (whole – for freshness of flavour) in a grinder
  • Turmeric
  • Cinnamon
  • Bay leaves
  • Cardamon pods
  • Cumin powder
  • Nutmeg powder
  • Oregano
  • Basil
  • Sage

In the Fridge

  • Leafy greens
  • Broccoli, cauliflower
  • Fermented veggies
  • Organic / grass fed and finished meat
  • Organic chicken

In the Garden or Pot Plants

  • Your choice of easy to grow fresh herbs such as thyme, rosemary, lemon balm, mint, coriander, basil, oregano, chives, sage

With pantry basics like that, your day to day life in the kitchen will be a whole heap simpler.  Enjoy!

Helen Padarin

Naturopath, nutritionist and medical herbalist Helen Padarin has been in clinical practice since 2001. She works from 2 clinics in Sydney, Australia, and was recently asked to take part in Chef Pete Evans upcoming production called The Paleo Chef, filming recipes for the new TV show.

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3 Responses to Real Food Pantry Basics

  1. Amorette Zielinski 12 August, 2014 at 2:14 pm #

    Hello, could you please point me to which cereals you recommend for children? I always thought the Weet-bix kids was a reasonable choice when on the run in the mornings?

    • Helen Padarin 9 September, 2014 at 10:09 am #

      Hi Amorette,
      We don’t recommend weet-bix at all as they are pretty much devoid of any nutrition, and are just highly processed, extruded grains (not a good thing!).
      For quick breakfasts on the go I recommend making a chia porridge the night before (takes no more than 5 minutes), or make a quick smoothie that can be poured into a bottle and taken with you / the kids.
      I’ll have to write a post on such breakfasts soon! Are you in Australia (so I have an idea of what product availability you may have)?
      Thank you for commenting!

    • nourished 26 July, 2015 at 7:12 pm #

      Hi Amorette :)
      I don’t actually recommend any cereals for children as they are not particularly nutrient dense and can often cause digestive upset and blood sugar crashes. Instead I recommend kids have a breakfast that has plenty of good fats in them and some protein – these will give them energy throughout the morning. organics eggs or organic grain free sausages or organic bacon with some avocado or broccoli or fermented veggies all make great breakfasts for kiddos.