Part Two: Pantry Makeover

by Lisa Breitenwischer

May 17, 2021

Part Two: Pantry Makeover

ReThink & ReVamp to Better Health

Before purchasing any new food items to store in your new pantry, you’ll want to spend an hour or two, throwing out food products with expired dates. Get yourself a big trash bag and start tossing all refined sugars or anything that has hydrogenated fats and high fructose corn syrup labeled on it, or anything you can’t pronounce in the ingredients.  These changes alone will radically alter your life and enhance your metabolism. Here is a list of some of the things to include in the purge:

  1. All processed packages (chips/sodas)
  2. All refined sugar (white/brown)
  3. White flour (crackers, cookies, breads)
  4. Hydrogenated oils
  5. Artificial colors, flavors, preservatives
  6. Artificial Sweeteners

Once you’ve cleared out all expired items and junk food, you’ll have space for healthier alternatives. It’s important to read the nutrition label when shopping for foods. Don’t fixate on calories, fat, or carbs; instead, focus on the ingredient list. You want foods with minimal ingredients because that means it hasn’t been highly processed and doesn’t include hidden sugars or preservatives. Buy organic when you can. There are many grocers besides Whole Foods that carry organic foods like, Central Market, Trader Joes, Natural Grocers, your local Farmer’s Market, even Walmart & Costco are getting in on providing organic options. If you can’t find a certain brand, urge your supermarket to carry these certain types of products.

Here are some staples you’ll want to have in your pantry:


    • Black beans
    • Garbanzo beans
    • Cannellini, Navy or white beans
    • Lentils
    • or your Favorite Bean

Whole Grains:

    • Oats (rolled or steel-cut)
    • Quinoa
    • Couscous
    • Brown/Jasmine Rice


    • Einkorn Whole wheat
    • Quinoa or Rice
    • Spelt

Oils, Vinegars, Broth:

    • Tamari or Reduced sodium soy sauce
    • 1 box vegetable or chicken broth
    • Oils:
      • Extra-virgin olive oil
      • Coconut oil
      • Toasted sesame oil
    • Vinegars:
      • Organic apple cider vinegar (with “the Mother”)
      • Red-wine & White-wine
      • Rice
      • Balsamic vinegar

Nuts and Seeds:

    • 1 jar organic peanut or almond butter
    • Almonds, Pecans, walnuts, pine nuts
    • Tahini (ground sesame seeds, great for making hummus, dressings, or used as a spread)


    • Organic pure maple syrup or Maple Sugar
    • Coconut or Date sugar
    • 100% Organic Stevia
    • Organic Raw Honey


    • Organic White or Wheat, Quinoa, Rice or Almond

Veggie Canned Goods:

    • 1, 6-oz can tomato paste
    • Tomato Sauce
    • Chunk light or white tuna in water
    • Vegetables: corn, peas, green beans, artichoke hearts (whatever you like)
    • Kalamata, black or green olives


    • Organic Cereal or Organic pancake mix
    • Salsa
    • Non-dairy milks (coconut, almond, hemp)
    • Can of coconut milk
    • Organic Chips

If this all seems overwhelming and you live in the Dallas Metroplex, I would be happy to assist you with your pantry make-over. Contact me today!

Happy Spring!

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