Your Pantry Detox

Set yourself up for success by creating an environment conducive to your goals

By doing a pantry detox and replacing unhealthy items with nourishing alternatives, you're setting yourself up for long-term success in achieving your health goals. Remove tempting foods from your home and stock up on nutritious options.

Here’s a practical guide to help you detox your pantry and set yourself up for success:

Take Inventory
Start by pulling everything out of your pantry. Group items into categories like canned goods, snacks, baking supplies, etc. This helps you see what you're working with and identify what's not supporting your health goals.

Check Labels
As you go through each item, read the ingredients. Eliminate or replace foods that contain high levels of sugar, artificial ingredients, or unhealthy fats. Focus on removing:

• Processed snacks (e.g., biscuits, potato chips, muesli bars, muffins)

• Sugary cereals

• Packaged sauces and condiments high in sugar, sodium or preservatives

• Soft drinks and sodas

Declutter Expired Items
Remove any expired or stale items, as these clutter your space and make it harder to stay organized. Toss out old spices, oils, or canned goods that are past their prime.

Organize for Accessibility
Place healthier, frequently used items at eye level and less healthy options (if you’re keeping any) on higher or lower shelves. This makes it easier to reach for nutritious choices when you're in a hurry.

Our Healthier Household Pantry Staples

• Grains & Carbohydrates

  • Brown rice

  • Quinoa

  • Rolled oats

  • Wholemeal pasta

  • Buckwheat groats

  • Barley

  • Freekeh

  • Pulse Pasta

• Legumes & Pulses - Canned or Dried Options

  • Lentils (red, green, and brown)

  • Chickpeas

  • Black beans

  • Cannellini beans

  • Split peas

• Nuts & Seeds

  • Almonds

  • Walnuts

  • Pumpkin seeds

  • Sunflower seeds

  • Chia seeds

  • Flaxseeds (linseed)

  • Hemp seeds

• Healthy Oils

  • Extra virgin olive oil

  • Coconut oil

  • Avocado oil

  • Butter

• Flours

  • Almond flour

  • Coconut flour

  • Buckwheat flour

  • Spelt flour

  • Wholemeal flour

  • Rye Flour

• Herbs & Spices - Dried or Fresh

  • We love Mingle for pre made spices blends - e.g Mexican Spice Mix

• Canned Goods

  • Choose Chantals or Ceres Organics brands for BPA Free

• Others

  • Apple cider vinegar

  • Tamari (gluten-free soy sauce)

  • Tahini - unhulled is a much milder taste

  • Raw honey or pure maple syrup (not maple flavoured syrup)

Meat & Protein Sources

• Grass-Fed Beef & Lamb
  Avoids processed deli meats

• Free-Range Chicken
  Look for free-range options at most supermarkets.

• Wild-Caught Fish
  Fresh or frozen wild-caught fish such as salmon, snapper, tarakihi and gurnard are ideal sources of protein and omega-3 fatty acids.

• Free-Range Pork
  Opt for pork that’s free from additives and preservatives.

• Eggs
  Choose free-range eggs

Dairy Products

• Cottage Cheese
  A high-protein, low-fat option for snacks or meal additions. Check for options with minimal additives.

• Edam Cheese (Block, Not Pre-Grated)
  Edam cheese in block form is less processed than pre-grated cheese, which often contains anti-caking agents and preservatives. Grating it fresh ensures you avoid unnecessary additives.

• Yoghurt

  Choose brands with minimal ingredients with no artificial additives or preservatives, and that are unflavored and unsweetened.

Pre-Packaged Foods

• Alternative Milks Choose Almond or Coconut (avoid Oat), brands Coco Quench, Macro Organics, Pure Harvest or Nutty Bruce are best

• Mitchell’s Bone Broth Protein or Go Good Whey Protein Great source of protein For smoothies.

• Mountain Bread Wraps Thin, preservative-free wraps made with simple ingredients.

• Coconut Yoghurt (e.g., Raglan Coconut Yoghurt or Cathedral Cove Naturals) Dairy-free yogurt without added sugars or preservatives.

• Sourdough Bread Fermented wholegrain bread, available at bakeries or artisanal stores.

• Paleo Bread OMG, Vernerdi or Home St brands

• Danny’s Pita Bread Versatile, preservative-free pita bread for dips or fillings.

• Gennose Pesto Made with simple, whole ingredients, free from preservatives and artificial additives.

• Pasta San Remo Pulse Pasta, Brown Rice or Quinoa Pasta

• Poonsin Vietnamese Dipping Sauce A versatile, preservative-free sauce made with natural ingredients, great for salads, dipping, or enhancing meals.

• Curry Paste Opt for clean curry pastes made without artificial additives or preservatives, like Mae Ploy or Valcom, which are available in most supermarkets.

• Hummus Look for preservative-free options made with chickpeas, tahini, olive oil, lemon, and garlic. Many local brands offer clean ingredient lists. Genoese Hummus uses simple, clean ingredients, is preservative-free and made with minimal ingredients.

By incorporating these wholefoods and high-quality, additive-free pre-packaged items, including dairy and healthy proteins, you’ll have everything you need to support a nourishing, balanced diet.