Healthy Staples for Pantry, Freezer & Fridge During COVID-19

When pantry staples are unavailable, it’s helpful to know other healthy alternatives. In my experience at the grocery store during COVID19, the grocery store is relatively well stocked. Shift your perspective and instead of focusing on foods that are unavailable, focus on all the healthy foods that are available.

During COVID-19, it is essential to have staples for your pantry, freezer and fridge. You can find a list of our basic staples for the pantry, freezer and fridge. There are many pantry staple lists to help you with the basics of a well stocked pantry, but these foods tend to be the first items off the shelves. Below are panty, fridge and freezer staples you may be able to find easier than canned tuna, pasta, tomato sauce and beans.

Healthy Foods for Pantry

• Enchilada sauce: red or green
• Jarred salsa: red or green
• Thai curry paste: red and green
• Coconut milk
• Alternative milk: oat milk, almond milk
• Pesto
• Artichokes
• Olives: black and castelvetrano
• Cereals (look for Fiber > 3g/serving)
• Crackers (look for Fiber > 3g/serving)
• Rice cakes
• Pancake and waffle mix (look for Fiber > 3g/serving)
• Cornbread mix
• Breadcrumbs: panko and unseasoned
• Nuts: mixed nuts, almonds, pine nuts and walnuts
• Seeds: chia, hemp, sesame, ground flax and pumpkin
• Roasted edamame
• Jerky and meat sticks
• Tahini
• Seasoning packets: taco and chili

Healthy Foods for Fridge

• Salsa
• Pesto
• Bulk yogurt
• Smoked salmon
• Cream cheese
• Tzatziki
• Hummus (freezes well)
• Pizza dough (freezes well)
• Ravioli and tortellini (freezes well)

Healthy Foods for Freezer

• Garlic cubes
• Ginger cubes
• Herb cubes
• Frozen fruits: mixed berries, raspberries, blueberries, tropical fruit, acai, dragon fruit
• Fish and seafood
• Meats: chicken, beef, pork, lamb and ground meat (buy fresh and freeze)
• Breakfast meats: bacon and sausage
• Butter
• Pizza
• Potstickers
• Breads: fresh sliced bread, bagels, buns and tortillas (buy fresh and freezer)
• Leftover soup, chili, stew and sauces

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