66 Healthy Pantry Items to Keep On-Hand - Rachael Ray Every Day

Stock a Healthy Pantry: 66 Items to Keep On-Hand & 10 Easy Recipes to Make with Them

A quick, easy, good-for-you dinner is as close as your cabinet. With the right staples on hand, all you need to do is pick up one or two fresh ingredients (hello, express lane!). Think of it as having stock options!
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Healthy Pantry Checklist

Shop from this list of healthy picks within each category. You don't really need to buy them all: customize your list to match your taste and your style of cooking. Prefer pecans to walnuts or kidney beans to cannellini beans? Go for it. It's all good!

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Got everything you need? 

Now turn those pantry staples into healthy weeknight dinners! Make the 10 recipes below some of your new weeknight go-tos.

1. Herbed Steak with White Bean Puree

Herbed Steak with White Bean Puree

From your pantry: olive oil, white wine vinegar, herbes de Provence, garlic cloves, shallots, cans of cannellini beans, low-sodium chicken stock, and dried oregano. 

Shop for: thick strip steak (12 oz. each) and minced parsley.

Why it's healthy: Cannellini beans help prevent heart disease by controlling diabetes, high blood pressure and high cholesterol.

Get the recipe: Try our Herbed Steak with White Bean Puree

2. Curried Red Lentil Soup

Curried Red Lentil Soup

From your pantry: EVOO, red onion, garlic cloves, curry powder, ground cumin, crushed red pepper, tomato paste, red lentils, low-sodium chicken stock, and canned light coconut milk. 

Shop for: Granny Smith apple and minced cilantro.

Why it's healthy: High-fiber, high-protein lentils may decrease your risk for diabetes, heart disease and obesity--and they're a good source of vitamin C.

Get the recipe: Try our Curried Red Lentil Soup

3. Pasta alla Norma

Pasta alla Norma

From your pantry: EVOO, whole-wheat rigatoni, large red onion, anchovies in oil, garlic cloves, dried oregano, dried Italian seasoning, crushed red pepper, and a can of whole plum tomatoes. 

Shop for: medium eggplant, finely grated ricotta salata and torn fresh basil.

Why it's healthy: High blood levels of omega-3 fatty acids—found in anchovies and other fatty fish—were associated with a longer life span in a Harvard study of adults over 65.

Recipe: Try our Pasta alla Norma

4. Pork Chops with Cherry-Balsamic Sauce

Pork Chops with Cherry-Balsamic Sauce

From your pantry: canola oil, low-sodium chicken stock, garlic cloves, shallot, red wine, balsamic vinegar, dried thyme, ground allspice, and cherry preserves.

Shop for: bone-in pork chops, collar greens, and butter.

Why it's healthy: Garlic has been linked to a reduced risk of breast, stomach, pancreatic and other cancers. It also improves digestion and revs up your metabolism, helping burn calories.

Get the recipe: Try our Pork Chops with Cherry-Balsamic Sauce

5. Pistachio-Crusted Cod with Mixed Greens & Quick-Pickled Shallots

Pistachio-Crusted Cod with Mixed Greens & Quick-Pickled Shallots

From your pantry: EVOO, red wine vinegar, Italian seasoning, shallow, pistachios, panko, and ground fennel seeds.

Shop for: skinless cod fillets and mixed greens. 

Why it's healthy: Pistachios are rich in fiber and protein and have been shown to lower cholesterol and reduce risk factors for heart disease.

Get the recipe: Try our Pistachio-Crusted Cod with Mixed Greens & Quick-Pickled Shallots

6. Barley & Brussels Sprouts Risotto

Barley & Brussels Sprouts Risotto

From your pantry: EVOO, shallots, garlic cloves, pearled barley, ground sage, vegetable or low-sodium chicken stock, and white wine vinegar.

Shop for: small Brussels sprouts and grated Parmesan. 

Why it's healthy: Just 1/4 cup pearled barley (one serving!) provides 8 grams of dietary fiber--a third of your suggested daily intake!

Get the recipe: Try our Barley & Brussels Sprouts Risotto

7. Sesame Soba Noodle Soup

Sesame Soba Noodle Soup

From your pantry: toasted sesame oil, garlic cloves, low-sodium chicken stock, ponzu sauce, minced ginger, crushed red pepper, star anise pods, soba noodles, and sesame seeds.

Shop for: baby bok choy and a carrot.

Why it's healthy: Soba noodles are made from buckwheat, a grain that's high in protein and soluble fiber, which helps balance blood-sugar levels and provides energy for the brain and central nervous system.

Get the recipe: Try our Sesame Soba Noodle Soup

8. Scallops with Hazelnut Romesco & Green Beans

Scallops with Hazelnut Romesco & Green Beans

From your pantry: a jar of roasted red peppers, olive oil, toasted hazelnuts, tomato paste, red wine vinegar, garlic clove, smoked paprika, and a shallot. 

Shop for: green beans and large sea scallops.

Why it's healthy: Just a sprinkle of antioxidant-rich paprika imparts vitamin A, C and E.

Get the recipe: Try our Scallops with Hazelnut Romesco & Green Beans

9. Roasted Black-Olive Chicken and Potatoes

Roasted Black-Olive Chicken and Potatoes

From your pantry: olive tapenade, red potatoes, shallots, garlic cloves, and poultry seasoning. 

Shop for: bone-in skin-on chicken thighs.

Why it's healthy: An olive-based, flavor-packed spread, tapenade is full of nutritional darlings like olives, capers, anchovies and heart-healthy olive oil.

Get the recipe: Try our Roasted Black-Olive Chicken and Potatoes

10. Lamb, Tomato & Chickpea Stew

Lamb, Tomato & Chickpea Stew

From your pantry: basmati rice, olive oil, red onion, garlic cloves, ground cumin, crushed red pepper, harissa sauce, cans of diced tomatoes with juices, low-sodium chicken stock, and a can of chickpeas.

Shop for: ground lamb and baby spinach.

Why it's healthy: Canned tomatoes are a great source of lycopene, a compound that can help prevent cancers and stroke. It's absorbed more readily when combined with fat, like olive oil, and heated.

Get the recipe: Try our Lamb, Tomato & Chickpea Stew

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