• Canned tomatoes are one of the most versatile items you can stock up on!  Add them to stews, chili, or make your own pasta sauce.
• Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intakes.
• Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!
• Extra-virgin olive oil may be a little pricey, but it’s worth the investment in your health!  Full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

• Black beans,are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!
• Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

• Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omelettes, to hard-boil for on top of lunch salads, and for baking healthy treats!
• One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.
• An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

• We all know about my favorite new yogurt, Greek yogurt!  Keep your refrigerator stocked by “going Greek” (see my earlier blog post on Greek yogurt.  You can add your own flavor and sweetness to your Greek yogurt with fruit!

• Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and can help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

• Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential?  I’m sure there are more great staples out there that I’ve missed here!  Leave me a comment and let me know!

Assistance provided by Megan Skinner

1. CINNAMON.  Perhaps one of the most popular spices used, cinnamon has been brought up in the media recently for its potential ability to regulate blood sugar levels, lowering the risk for diabetes.  In addition, as little as 1 teaspoon has been shown to have the antioxidant power of ½ cup of blueberries! Try topping your oatmeal or smoothies with a generous sprinkle of cinnamon to reap these benefits.

2.  GARLIC.  Although its effects on our breath are widely known, less is known about the potential health benefits of garlic consumption.  Garlic is rich in a variety of powerful sulfur-containing compounds, the most notable one being allicin.  Studies have linked allicin to potential benefits in antibacterial and antiviral activity, as well as possible decreases in blood pressure, total cholesterol and triglyceride levels.  Try roasting a head of garlic with a drizzle of olive oil for a creamy spread or topping for meats and vegetables.

3.  TURMERIC.  It is responsible for the deep yellow colour of mustards and curry powders, and is currently being extensively researched as an anti-cancer food.  Rich in antioxidants, it has been studied as a treatment for depression, arthritis, cancer, and psoriasis, with promising results.  Those with gallstones or bile obstructions should exercise caution however, as turmeric can increase the production of bile.  Try adding it to egg salad for a nice yellow hue and pinch of flavor.

4. CAYENNE PEPPER. Used to spice up all kinds of meals, cayenne pepper is a member of the chili pepper family, and rich in the health promoting compound capsaicin.  Capsaicin has been studied for its anti-inflammatory effects related to treating aching pain associated with headaches or osteoarthritis.  It may also help control hunger pangs and boost the metabolism due to its spicy nature, which can aid those trying to maintain a healthy lifestyle.  Try sprinkling cayenne pepper and cinnamon on sweet potato fries for the perfect sweet-spicy combination.

5.  GINGER.  Ginger has long been used as a traditional natural remedy for many different ailments, and is being researched further in hopes of discovering other optimal health advantages.  It is an excellent treatment for nausea and vomiting associated with travel sickness, pregnancy, and even hangovers!  Ginger’s other health benefits include pain relief, cholesterol decreases and as a powerful decongestant.  Try adding fresh grated ginger to sautéed vegetables, bread stuffings or salad dressings.

Did you know that 1.2 teaspoon ground cinnamon has as many antioxidants as 1/2 cup raspberries?

Did you know that 1/2 teaspoon oregano leaves has as many antioxidants as 3 cups spinach?

Thanks to McCormick Spices for Health

Were you surprised at these health promoting effects?  What other spices do you use that have showed similar benefits? Please share any great recipes you have that use these spices!

By Mitzi Dulan with research assistance from Megan Skinner