Pantry Essentials

Whole wheat flour

Quinoa

Whole wheat pasta

Couscous

Brown rice and instant brown rice

Quick cooking barley

Bran flakes

Whole wheat bread, pita bread and wraps

Old-fashioned oats and steel cut oats

Fiber One cereal (Original)

Canned Beans (black beans, black eyed peas, Lima beans, pinto beans, kidney beans, navy beans..when possible purchase low sodium alternatives

Crushed tomatoes (low sodium)

Rotel tomatoes  (or other spiced tomato variety)

Diced tomatoes (low sodium)

Tomato sauce

Salsa

Artichoke hearts

Roasted bell peppers

Pure Pumpkin

Pineapple chunks in own juice

No sugar added applesauce

Water packed tuna and salmon

Sun dried tomatoes (dry)

Reduced sodium chicken, beef and vegetable broth

Pickles

Condiments, Seasonings, Herbs and Spices:

Cinnamon

Nutmeg

Bay leaves

Black pepper

Lemon pepper

Cayenne pepper

Garlic powder

Dried herbs (basil, oregano, rosemary, thyme, tarragon)

Low sodium Cajun seasoning

Italian herb blend

Onion powder

Pure vanilla extract

Caper

Dijon mustard

Vinegars: red wine, apple cider, and balsamic

Hot sauce

Worcestershire sauce

Unsweetened cocoa powder

Sea Salt

Agave Nectar

Fresh Garlic

Honey

Pure maple syrup

Reduced sodium soy sauce

Fish sauce

Chile-garlic sauce

Nuts, Seeds, Fats and Oils:

Almonds

Walnuts

Nut butter (such as peanut butter, almond butter, or soy butter)

Sunflower seeds

Pine nuts

Extra-virgin Olive oil

Canola oil

Coconut Oil

Canola or olive oil mayonnaise

Avocados