Clean up your pantry with these healthy, versatile staples.

Ready to eat clean? Set yourself up for success by making sure you have a few basic pantry essentials. We’ve highlighted 10 go-to ingredients that are versatile enough for a wide range of diets and recipes, are clean-eating friendly and most importantly, good for you!

1. Olive Oil One of the most popular multi-purpose oils found in just about every kitchen, not all olive oils are what they claim to be. Make sure you’re getting 100% organic, extra virgin olive oil and not a blend of lesser-quality oils. Oleocanthal, the phytonutrient in olive oil, has been shown to reduce inflammation in the body. It’s also rich in monounsaturated fats, which help protect against type II diabetes and heart disease, and boasts natural antioxidants for healthy skin, hair, and organ health. Madhava olive oil is sourced directly from organic farmers who share our values–find out more.

2. Honey One of the tenets of clean eating is reducing sugar intake. Honey is a great alternative to processed, refined sugars and artificial sweeteners. Not only does honey production have a low carbon footprint (so it’s good for the planet), it also helps curb calorie and “bad carb” cravings. A small amount of honey goes a long way. Try substituting it for sugar in your morning coffee, add a little to salad dressings, or use it in place of syrup on French toast or pancakes. Look for third-party certified organic and pesticide free varieties, such as Madhava’s Golden, Creamed and Amber varieties.

What can honey do besides sweeten your tea? Try our Instant Pot Honey Lime Pulled Pork Tacos recipe!

3. Coconut Sugar Coconut sugar is an excellent alternative to refined white or brown sugar when it comes to baking. It has a lower score on the glycemic index, and our product contains beneficial minerals, antioxidants and probiotics. Most varieties have a rich flavor that’s closer to white sugar, meaning you can swap it easily into most recipes using white refined sugar without anyone noticing. And, because it’s granulated, you can use it in your morning coffee too! Check out Madhava’s certified organic, unrefined coconut sugar.

4. Salt This is a no-brainer, but we’re not just talking any salt, here. Most conventional table salts are just as over-processed as any other “junk” foods out there, stripping away naturally-occurring beneficial nutrients. Organic sea salt contains over 80 nutrients, most notably magnesium, potassium iodide and calcium sulfates. Salts come in a variety of colors, from pink Himalayan to more gray-toned varieties to a pristine white. Look for naturally-extracted varieties backed by third-party certifications.

Know Your Salts

Kosher: Large-grained, dissolves fast so flavor quickly disperses. Similar to table salt but without added anti-caking chemicals. Still considered “processed,” but better than average adulterated table salt.

Himalayan: Usually pink and large grained, mined from the famous Punjab Salt Range. Contains at least 84 naturally-occurring trace elements. No chemicals or pollutants. Unlimited shelf life. Does not contain iodine, which is an essential nutrient.

Sea: Harvested from the sea. If unrefined, has the same trace elements as Himalayan salt, though it also contains iodine. Comes in Celtic, crystalline, fleur de sel, Hawaiian, Italian and flake forms for a variety of textures and uses.

5. Flour Flour is, hands-down, one of the biggest pantry staples. But if you’re trying to eat clean, you’ll want to steer clear of enriched, refined white and wheat flours. If you’re not worried about gluten, look for certified organic whole wheat flour. Here are some other great alternatives to try:

Coconut: Compatible with Paleo, Whole30 and clean eating diets, this is a light, fluffy flour made from ground coconut pulp. Great as a breading and thickener. If using for baking, you’ll want to double the liquid (2 parts liquid to 1 part flour), as this flour soaks up more liquid than most.

Almond: A good alternative for muffins and pancakes, as well as breading on fried or baked meats and vegetables. Almond flour has a slightly nutty flavor, as you might expect. 

Spelt: Gluten free, spelt is a good substitute for baking, though it does not rise as well as some other flours. Look for Whole Spelt, which is made with the hull and has more nutrients.

Cassava: Another good flour for baking, cassava flour is gluten free and made from cassava root. Use it as a substitute for whole wheat flour.

6. Vinegars We all know what vinegars can do for a salad, but they come in handy in so many other recipes. Balsamic varieties are great on roasted meats and vegetables–also try adding a dash to wake up your next batch of sautéed kale. Apple cider vinegar has long been a health food champion for its nutritional values (potassium, calcium, magnesium, B vitamins and copper to name just a few), particularly if you purchase the raw, unfiltered variety. If Asian dishes are a staple in your house, you can’t do without a good rice vinegar. Vinegars give dishes a little acidity to balance out sweetness and savory.

7. Nuts and Seeds Looking for a healthy alternative to satisfy a crunch craving? Grab a handful of almonds or walnuts. Nuts and seeds pack a lot of nutrition in their compact shapes. Toss them on salads or pulse them in a food processor to use as a grain-free breading for fish and chicken. High in protein, monounsaturated fats, vitamin E, fiber and plant sterols, nuts are good for your cholesterol and your waistline.

Know Your Nuts! The healthiest nut varieties are walnuts, almonds, macadamia nuts, hazelnuts and pecans. Peanuts are actually legumes, though they still pack a lot of protein.

8. Whole Grains Have a few rice-alternatives on-hand for those nights when you need an adaptable side to balance a flavorful main course. Quinoa is a good quick-cooking option, while brown rice takes a little longer but has a little more versatility. Pearled barley, bulgur and farro are other interesting options to try.

Why is brown rice healthier than white? Brown rice contains more fiber and antioxidants, as well as more vitamins and minerals, simply because it hasn’t been processed as much. To make white rice, the hull and all of the surrounding rice bran is stripped away to reveal the single grain. Brown rice keeps the bran intact, which means it includes the germ and endosperm. 

1 cup of cooked brown rice = 4 grams fiber and 5 grams protein

1 cup of cooked white rice = 1 gram fiber and 4 grams protein

9. Dried Lentils This is one of the most budget-friendly, belly-filling staples to keep in the pantry. Dried lentils (and really any other dried beans or legumes) are inexpensive and a great source of protein and fiber. Lentils are preferable because they don’t require hours of soaking before cooking, so they can be ready in a snap. Use them in soups, toss them with brown rice, or prepare them on their own with a squeeze of lemon juice.

10. Natural Nut Butters Nut butters are a go-to for snacks and lunchboxes, but you can also use them in a variety of recipes (think Asian-inspired noodle dishes). Have a tablespoon with some apple slices as a snack, or even on its own to get the satiety of healthy fats that ward off less nutritious cravings. Sunflower seed butter is another great option for those with nut allergies. If you buy enough nuts in bulk, you can also make your own nut butters in a food processor.

Five (Non-Peanut) Nut Butters to Try:

Walnut Butter: High in omega-3s (the same healthy fats found in fish oils) that boost the immune system, prevent heart disease, diabetes and more. Look for a brand prepared at low-temperatures so that natural nutrients and enzymes are preserved. 

Almond Butter: High in vitamin E, which supports healthy skin and cell membranes, and helps ward off UV damage.

Cashew Butter: High in oleic acid, a heart-healthy, unsaturated fat good for cholesterol and blood pressure. Look for unsweetened and sodium-free varieties.

Hazelnut Butter: Another great source of vitamin E, hazelnut butters are also often blended with cocoa so you’ll want to watch the sugar.

Soynut Butter: The most similar to peanut butter in taste and consistency, a good alternative for peanut allergies.

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