The Essential Pantry

Wellness
Written By Emilie Wilson
Stocking a healthy pantry can be quick and easy, and it pays off in convenience and flavor over and over again!

Stocking a healthy pantry can be quick and easy, and it pays off in convenience and flavor over and over again!

The quick fix for boring foods, whether you’re cleansing or not, can be found in your pantry my friend. Want to know which pantry essentials can keep you healthy and well-fed? I’ve got you covered.

Below the Essential Pantry List you’ll find a complete shopping list for Thrive Market to make your pantry stocking as quick, easy and and painless as possible!

2 Notes:

  1. Buy organic as much as possible. Because pantry staples quickly become something you eat every day, selecting organic staples becomes really important to minimize your exposure to pesticides, GMO foods and other damaging chemicals.

  2. BPA free cans: according to my research, most foods are now packaged in BPA free cans whether they’re listed as such or not. However, when possible select options that specifically state that they’re BPA free or shop preferentially with companies you know and trust for their high quality food.

    1. BPA is a chemical that has known reproductive, immune, and neurological consequences. Avoid it as much as possible.

The Essential Pantry

Oils

  • Cooking

    • Avocado Oil

    • Sunflower Seed Oil

    • Coconut Oil

    • Ghee (grass fed)

  • Dressing/Drizzling

    • Walnut Oil

    • Hazelnut Oil

    • Olive Oil

    • Toasted Sesame Oil

Spices and Seasonings (Dried, most often)

  • Sea Salt (Himalalyan, Grey or Celtic sea salts are great for higher mineral content)

  • Whole Peppercorns (black, red, white, rainbow); grind fresh for maximum flavor and nutritional benefits

  • Bay Leaves

  • Cardamom

  • Chinese 5 Spice

  • Chives

  • Chili flakes or powder

  • Cumin

  • Curry pastes (Thai; red, green)

  • Curry Powder (Indian dishes)

  • Dill

  • Garam Masala

  • Garlic

  • Ginger

  • Nutmeg

  • Oregano

  • Parsley

  • Pumpkin Pie Spice

  • Rosemary

  • Sage

  • Tarragon

  • Thyme

  • Other spice blends for ease and fun

Broths and Stocks

  • Chicken broth/stock

  • Beef broth/stock

  • Veggie broth/stock

  • Bone broth

Canned and Jarred Foods

  • Veggies

    • Artichokes

    • Beets

    • Hearts of Palm

    • Green Chili

    • Pumpkin

    • Tomatoes

    • Tomato Sauce

  • Fruit

    • Applesauce

    • Olives

  • Protein

    • Tuna (wild, pole and troll caught, small fish and/or mercury tested)

    • Sardines

  • Beans, Pulses and Legumes

    • Black beans

    • Chickpeas

    • Kidney beans

    • Pinto beans

    • Refried Beans

    • White/Cannellini beans

Dried Beans, Pulses, and Grains

  • Beans and Pulses

    • Black Beans

    • Kidney Beans

    • Pinto Beans

    • Lentils

    • Dried split peas

  • Grains and Pseudograins

    • Rice (black/Forbidden, red, green, wild)

      • White rice is nice when you or someone you love has sensitive digestion. Cook 1 cup white rice to 6 cups water, and add ginger and scallions at the end of cooking.

    • Quinoa

    • Buckwheat

  • Gluten Free Pastas

    • Brown rice pasta

    • Cassava flour pasta

    • Chickpea pasta

    • Lentil pasta

  • Flours

    • Note: I find that a pre-made blend of gluten free flours is usually easiest for baking.

    • Almond flour (freeze so it doesn’t rancidify quickly)

    • Cassava flour

    • Garbanzo bean/Chickpea Flour

    • Tigernut flour

Nondairy Alternatives

  • Milks

    • Note: I can’t currently endorse almond milk due to its environmental impact

    • Cashew nut milk

    • Coconut milk

    • Coconut cream (great for making a vegan whipped cream)

    • Hemp seed milk

    • Macadamia nut milk

    • Almond milk

  • Miyoko’s Cultured Vegan Butter

Nuts and Seeds

  • Almonds

  • Brazil nuts

  • Cashews

  • Chia seeds

  • Flax seeds

  • Pecans

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

  • Walnuts

  • Nut butters:

    • Almond butter

    • Cashew butter

    • Sunflower seed butter

    • Blend of nut butters

Condiments

  • Coconut Aminos (gluten free soy free alternative to soy sauce; slightly sweet)

  • Hot sauce

  • Mayonnaise (look for one without soy)

  • Monkfruit maple syrup

  • Mustard

    • Dijon

    • Whole Grain

  • Salsa

  • Stevia (natural sweetener, look for one without additives)

  • Tahini

  • Tamari (gluten free soy sauce alternative)

  • Tapenade

  • Vanilla Extract (look for one with real vanilla, not flavorings)

  • Vinegars

    • Apple Cider

    • Balsamic (look for one without flavorings)

    • Red wine

    • Rice

    • Sherry

    • White Balsamic

    • White wine

Drinks

  • Teas

    • Green tea/Matcha

    • Earl Grey tea

    • Chai tea

    • Ginger tea or a digestive blend

    • Hibiscus tea

    • Peppermint tea

  • Juices

    • Tart /black cherry juice

    • Lemon juice

    • Lime juice

    • Pomegranate juice

  • Waters

    • Sparkling mineral water

  • Others/Etc.

    • Cocoa: simple cocoa powder, with no added ingredients, makes a delicious and superfood-superhealthy nighttime drink that will change your life if you suffer from nighttime sugar cravings! I warm up some nondairy unsweetened milk and pour over cocoa powder with a dash of stevia. Try adding a touch of cinnamon, curry powder, or another spice for even more superfood benefits!


Thrive Market Shopping List

Ready to go shopping? Use this handy list to fill your Thrive cart up and get everything delivered right to your door.

Note: you’re not meant to purchase all of this at once; start with what you know you’ll use and/or would like to have on hand, and go from there. While stocking a pantry is pricey, the good news is that you don’t have to do it too often.

Oils

  • Cooking

    • Nutiva Organic Avocado Oil, MCT Oil Blend 12 fl oz packet (blend of avocado and coconut oils)

    • Primal Kitchen California extra Virgin Avocado Oil 8.5 oz bottle

    • Nutiva Organic Refined Coconut Oil, 23 oz jar

    • Organic Valley Farms Organic Ghee clarified Butter 13 oz jar

  • Dressing/Drizzling

    • Thrive Market Organic Extra Virgin Olive Oil 25.4 fl oz bottle

    • Napa Valley Naturals Organic Toasted Sesame Oil 12.7 oz bottle

Spices and Seasonings (Dried, most often)

  • Thrive Market Mediterranean Sea Salt, Fine 16 oz pouch

  • Thrive Market Organic Whole Black Peppercorn Grinder (3.1 oz bottle)

  • Thrive Market Organic Bay Leaves .25 oz pouch

  • Thrive Market Organic Ground Cardamom 1.3 oz pouch

  • Primal Palate Chinese Five Spice 1.1 oz jar

  • Thrive Market Organic Chives 0.21 oz packet

  • Thrive Market Organic Chili Powder 2.24 oz pouch

  • Thrive Market Organic Crushed Red Pepper 1.7 oz pouch

  • Simply Organic Ground Cinnamon 2.45 oz container

  • Thrive Market Organic Ground Cumin 2.24 oz pouch

  • Thrive Organic Curry Powder 2.24 oz pouch

  • Thrive Market Organic Dill Weed 0.6 oz packet

  • Primal Palate Garam Masala Blend 1.6 oz jar

  • Simply Organic Garlic Powder 3.64 oz container

  • Emperors Kitchen Organic Chopped Garlic 4.5 oz jar

  • Thrive Market Organic Ground Ginger 2.24 oz pouch

  • Thrive Market Organic Ground Nutmeg 1.6 oz pouch

  • Thrive Market Organic Oregano .7 oz pouch

  • Thrive Market Organic Smoked Paprika 1.9 oz pouch

  • Thrive Market Organic Parsley 0.3 oz packet

  • Primal Palate Pumpkin Pie Spice 1.2 ounce bottle

  • Thrive Market Organic Whole Rosemary 1 oz packet

  • Thrive Market Organic Sage 1.25 oz packet

  • Primal Palate Taco Seasoning 5.9 oz resealable bag

  • Thrive Market Organic Tarragon 0.45 oz packet

  • Thrive Market Organic Thyme 1 oz pouch

  • Primal Palate New Bae Seasoning Jar 2.8 oz jar

  • Primal Palate Adobo Seasoning Jar 2.9 oz jar

Broths and Stocks

  • Pacific Foods Organic Low Sodium Chicken Broth 32 fl oz carton

  • Pacific Foods Organic Low Sodium Beef Broth 32 fl oz carton

  • Pacific Foods Organic Vegetable Broth 4 cartons (8 fl oz each)

  • Thrive Market Organic Turkey/Chicken Bone Broth 16.9 fl oz carton

Canned and Jarred Foods

  • Veggies

    • Poshi Freshly Marinated Artichokes, Basil and Thyme 1.58 oz pouch

    • Love Beets Organic Cooked Beets 8.8oz bag

    • Hatch Chile Company Mild Green Diced Chiles 4 oz can

    • Thrive Market Organic Pumpkin 15 oz can

    • Muir Glen Organic Diced Tomatoes, Basil and Garlic 14.5 oz can

    • Thrive Market Organic Diced Tomatoes/Fire Roasted Diced Tomatoes 14.5 oz can

    • Thrive Market Organic Tomato Paste 6 oz can

    • Thrive Market Organic Keto Marinara Sauce 25 ounce glass jar

  • Fruit

    • Thrive Market Organic Apple Sauce - Original 24 oz glass jar

    • Divina Organic Kalamata Olives Pitted 10.2 oz jar

    • Divina Organic Pitted Green Olives 10.2 oz jar

    • Divina Castelvetrano Olives 10.2 oz jar

  • Protein

    • Wild Planet Wild Albacore Tuna 4 cans (5 oz each)

    • Wild Planet Wild Sardines in Extra Virgin Olive OIl, Boneless 4.25 oz tin

    • Wild Planet Non-GMO Wild Pacific Sardines in Water 4.375 oz tin

    • Wild Planet Wild Pink Salmon Pouch 3 oz pouch

  • Beans, Pulses and Legumes

    • Eden Foods Organic Aduki Beans 15 oz can

    • Eden Foods Organic Black beans 15 oz can

    • Eden Foods Organic Garbanzo Beans 15 oz can

    • Thrive Market Organic Garbanzo Beans (Chickpeas) 10 oz pouch

    • Eden Foods Organic Kidney beans 15 oz can

    • Thrive Market Organic Pinto beans 10 oz pouch

    • Thrive Market Organic Refried Pinto Beans 10 oz pouch

    • Eden Organics White Kidney Beans 15 oz can

Dried Beans, Pulses, and Grains

  • Beans and Pulses

    • Thrive Market Organic Dried Black Beans 14 oz bag

    • Thrive Market Organic Dried Kidney Beans 14 oz bag

    • Thrive Market Organic Dried Garbanzo Beans (Chickpeas) 14 oz pouch

    • Thrive Market Organic Dried Pinto Beans 14 oz bag

    • Thrive Market Organic Dried Red Lentils 14 oz bag

    • Thrive Market Organic Dried Green Lentils 14 oz bag

    • Thrive Market Organic Dried Green split peas 14 oz bag

    • Thrive Market Organic Dried Great Northern Beans 14 oz pouch

  • Grains and Pseudograins

    • Thrive Market Organic Black Medium Grain Rice 16 oz bag

    • Thrive Market Organic Brown Basmati Rice 32 oz bag

    • Lotus Foods Organic Madagascar Pink Rice 15 oz bag

    • Lotus Foods Tricolor Blend Rice 15 oz bag

    • InHarvest Organic Wild Rice 16 oz pouch

    • TruRoots Organic Red Quinoa 12 oz bag

  • Gluten Free Pastas

    • Thrive Market Organic Brown Rice Shells/Fusilli/Penne 16 oz box

    • Jovial Organic Grain-Free Cassava Spaghetti/Penne/Fusilli Pasta 8 oz box

    • Explore Cuisine Organic Chickpea Risoni 10.6 oz box

    • Thrive Organic Chickpea Penne/Fusilli 8 oz box

    • Tolerant Organic Green Lentil Elbow Macaroni/Rotini 8 oz box

    • Tolerant Organic Red Lentil Penne/Rotini 8 oz box

    • Thrive Market Wonder Noodles, Shirataki Angel Hair/Spaghetti/Macaroni/Rice/SPinach Fettucine

  • Flours

    • Thrive Market Paleo Flour 16 oz pouch

    • Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour 44 oz bag

Nondairy Alternatives

  • Milks

    • Pacific Foods Unsweetened Cashew Non-Dairy Beverage 32 oz carton

    • Thrive Market Organic Coconut Milk - Regular/Lite 13.5 oz can

    • Pacific Foods Original Unsweetened Coconut Non-Dairy Beverage 32 fl oz carton

    • Thrive Market Organic Coconut Cream 13.5 oz can

    • Pacific Foods Unsweetened Hazelnut Milk, 32 oz. carton

    • Pacific Foods Hemp Beverage, Unsweetened Original 32 oz carton

    • Milkadamia Unsweetened regular/vanilla Macadamia Milk 32 oz carton

    • Thrive Market Organic Oat Beverage 34 oz carton

Nuts and Seeds

  • Thrive Market Organic Raw Almonds 16 oz pouch

  • Thrive Market Organic Raw Brazil Nuts 8 oz pouch

  • Thrive Market Organic Raw Cashews 16 oz pouch

  • Thrive Market Organic Black Chia Seeds 16 oz bag

  • Thrive Market Organic Whole Flaxseed 16 oz bag

  • Thrive Market Organic Pecan Halves 16 oz pouch

  • Thrive Market Organic Pumpkin Seeds 16oz pouch

  • Thrive Market Organic Sesame Seeds 2.6 oz packet

  • Thrive Market Organic Sprouted Sunflower Seeds, Lightly Salted 16 oz pouch

  • Thrive Market Organic Walnut Halves & Pieces 16 oz pouch

  • Nut butters:

    • Thrive Market Organic Almond Butter 10 oz pouch

    • Thrive Market Organic Cashew Butter 10 oz pouch

    • Artisana Organics Pecan Butter with Cashews 8 oz jar

    • Nuttzo Organic Smooth Power Fuel, Peanut Free 12 oz jar

Condiments

  • Thrive Market Organic Coconut Aminos 10 oz glass bottle

  • Siete Traditional Hot Sauce 5 oz bottle

  • Primal Kitchen Avocado Oil Mayo 12 fl oz jar

  • Tessamae’s Organic Mayonnaise 12 oz jar

  • Sir Kensington’s Vegan Mayo, Classic 12 oz jar

  • Monkfruit maple syrup: the best one I’ve found is by Birch Benders and can be found here

  • Thrive Market Organic Dijon Mustard 12 oz squeeze bottle

  • The New Primal Coarse Dijon Mustard 6 oz bottle

  • Thrive Market Organic Salsa, Mild/Medium/Smoky Chipotle 16 oz glass jar

  • Stevia (Thrive doesn’t have a good option without additives, here is one I love that is available on another website)

  • Artisana Organics Raw Tahini Sesame Seed Butter 14 oz jar

  • Thrive Market Organic Tamari Gluten Free Soy Sauce 10.1 fl oz bottle

  • Thrive Market Organic Olive Bruschetta 8.5 oz deli cup

  • Divina Organic Kalamata Olive Spread 8.5 oz jar

  • Divina Green Olive Spread 7 oz jar

  • Simply Organic Vanilla extract 4 oz bottle

  • Vinegars

    • Thrive Market Organic Apple Cider Vinegar 32 fl oz bottle

    • Thrive Market Organic Balsamic Vinegar 16.9 fl oz glass bottle

    • Thrive Market Organic Red Wine Vinegar 16.9 fl oz

    • Thrive Market Organic Rice Vinegar 12.7 fl oz

    • Napa Valley Naturals Organic White Wine Vinegar 12.7 fl oz bottle

Drinks

  • Teas

    • Thrive Market Organic Sencha Green Tea 20 count

    • Thrive Market Organic Ceremonial Matcha 0.7 oz pouch

    • Thrive Market Fair Trade Organic Earl Grey Tea 20 count

    • Thrive Market Fair Trade Organic Chai Tea 20 count

    • Thrive Market Organic Ginger Tea 16 count

    • Gaia Herbs Gas & Bloating Tea 16 count

    • Traditional Medicinals Organic Hibiscus Tea 16 tea bags

    • Thrive Market Organic Peppermint Tea 16 count

  • Juices

    • Santa Cruz Organic Organic Pure Lemon Juice 16 oz bottle

    • Ingrilli Organic Lime Squeeze 7 fl oz bottle

  • Others/Etc.

    • Thrive Market Organic Cacao Powder 16 oz pouch

Emilie Wilson
Previous

Why Self Worth Is the Missing Piece in Women’s Health
Next

Depression and Cellular Aging: What’s the Connection?