Clean Eating: Stocking a Healthy Fridge & Pantry

3 Mins Read

Karin Reiter, nutritionist extraordinaire and founder of Nutritious n Delicious, has so many fans that her Hong Kong classes about nutrition and healthy eating are always sold out! We love her style and how easy she makes it for moms on the go and busy families to make clean food choices. We are so excited to have her for a five part series where she will share her tips, ideas, suggestions and recipes on healthy eating with our lucky Green Queen readers. Enjoy!

Stocking a Healthy Home

Having a well stocked pantry/fridge (full of healthy foods and ingredients) is one of the most important tips for leading a healthy lifestyle. If your house is stocked well you have no excuses and you can fill yourself up on nourishing, tasty, fresh foods.

I am a spontaneous cook (that means that I like to think up dinner about 1/2 h before we eat) and that means that I like to have easy to use ingredients that can also be frozen well. My best tip is to make a couple of staple foods (steamed quinoa, sprouted or pre-cooked lentils and legumes, roasted veggies, home made stock, hummus….) and have them in the fridge, then you can mix and match using those ingredients for example make a some lentil fritters or a fritata with roasted vegetables and quinoa. Below are my suggestions of what to keep on hand so a healthy, delicious dinner for the fam is as easy an affair as possible!

What to Have in Your Fridge

  • Almond milk – learn how to make your own by watching this video
  • Miso soup
  • Tofu, tempeh
  • Raw honey, coconut flower nectar/sugar, stevia and maple syrup
  • Superfoods: raw cacao powder, bee pollen, goji berries, chia seeds
  • Fresh coconuts
  • Fresh fruits and vegetables
  • Home made pickles and preserved vegetables
  • Ezekiel bread or homemade gluten-free version
  • Vanilla extract
  • Organic eggs
  • Organic butter
  • Organic home made jam

What to Keep in Your Pantry

  • Grains: quinoa, organic gluten-free rolled oats, buckwheat, wild rice, brown rice, millet, gluten free pasta, quinoa pasta, brown rice noodles, soba noodles, oat cakes, brown rice cakes and corn thins. Spelt flour, almond meal, all purpose gluten free flour
  • Raw nuts and seeds (including chia, hemp and flax seeds)
  • Bottled tomatoes
  • Cold pressed natural nut butters
  • Extra virgin cold pressed oils
  • Gluten-free and sugar-free muesli
  • Herbs & spices: mint, parsley, coriander, rosemary, basil, cinnamon, nutmeg, cumin, paprika, turmeric, fennel seeds, chilli flakes, garlic and ginger
  • Good quality protein powder & super greens powder
  • Herbal teas; dandelion root, camomile, peppermint, fennel, green tea, white tea
  • Dried fruits; goji berries, dates, figs, prunes, raisins (organic and no sulphur)
  • Himalayan sea salt
  • Lentils and Legumes: split peas, green and brown lentils, french lentils (no need to soak- perfect for vegetarian Bolognese/salads/shepherds pie), red lentils (no need to soak perfect for soups and stews), chickpeas (hummus, snack), Aztuki beans, mung beans (salads), white beans, black beans (mexican, cuban style dishes)
  • Tamari (wheat free soy sauce), balsamic vinegar
  • Apple sauce
  • Apple chips
  • Freeze dried fruits
  • Non GMO organic popcorn

Karin Reiter Author Block

Photo Credit: elana’s pantry via photopin cc.


  • Sonalie Figueiras

    2021 Women of Power, 2019 GEN T Honoree, V Label Global Hero, 2 x TEDx Speaker: Serial social entrepreneur & trends forecaster Sonalie Figueiras is a sustainability expert, food futurist and eco-powerhouse who has been inspiring global audiences for over a decade with practical steps on how to fight climate change. Known as the Green Queen of Asia, she is the founder and Editor in Chief of the award-winning Green Queen - the region’s first impact media platform that educates millions of readers on the connection between health, sustainability and the environment and showcases future solutions. She is also the co-founder and CEO of organic sourcing platform Ekowarehouse and climate tech SaaS Source Green, which helps consumer brands quit plastic packaging thanks to proprietary plastic reduction software. In addition, Sonalie is a global keynote speaker and an advisor to multiple mission-driven startups and NGOs, and a venture partner to several VC funds.

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