Organizing your pantry and your fridge is the most important step when you decide to follow a healthy lifestyle. And I will not go into defining “healthy” because it is a seriously tricky task to do.

The only thing I can do to help you find your “healthy” is to share my thoughts on that, my experience and my list of ingredients I most often cook with.

Eating healthy is a sort of job. A serious job.

You need to read, you need to learn, you need to work on it, and It takes time to get to know how it works best for you.

I used to find myself often running out of things which I needed for some recipes and with time I have realized that there are certain things I need to have on hand always (and I really mean *always*) if I do not want to end up eating processed foods, sweets and other bad things…so I went and made my list of those ingredients.

Here is my BASIC list.

It lists ingredients I most often cook with. Of course, fruits and veggies vary across seasons, and I tend to freeze some summer harvest because I love to have it around all year long (that includes all kinds of berries, tomatoes, zucchinis, some string beans, and a corn cob or two).

As you will see, my list does not include meat or seafood because I rarely buy it and cook with it. It is probably only once a week or so, and for those rare occasions I always get it fresh. If it happens that I buy more than needed, I freeze a package of it for another use.

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Although we do not pursue a strict diet, since in our family of 4 everyone has its own dietitian restrictions, I could best describe it as flexatarian – vegetables, fruits, nuts, seeds and grains are the most important part of our diet. I eat vegan, but I sometimes use dairy products and eggs in preparing foods for my family. I say this because I want to give you a clear guideline about this list and my kitchen. If you would need more explanations, feel free to leave a comment or contact me either on or through some of the social networks (all direct links available at the bottom of the page).

I hope you find this list useful and it helps you make your own healthy list in time.

And yes, it is OK to enjoy not -so-healthy dinner with your friends or have a bad snack from time to time. Don’t be hard on yourself, but do your best to eat healthy every day. <3



  • millet
  • buckwheat groats
  • quinoa
  • oats
  • rice (basmati or jasmine for Asian food, Carnarolli or Arborio for classical risotto)
  • rice noodles
  • soba noodles
  • pasta – wholegrain, spelt


NUTS and SEEDS (including nut butters)

  • walnuts
  • almonds
  • pumpkin seeds
  • sesame (and tahini)
  • sunflower seeds
  • flax seed
  • peanuts (and peanut butter)
  • chia seeds
  • hemp seeds
  • cashew nuts


  • olive oil
  • pumpkin seed oil
  • coconut oil (raw, organic)
  • cold pressed sunflower oil



  • chickpeas
  • red lentils
  • beluga lentils
  • dry peas
  • beans

FLOURS & co.

  • spelt flour (white and wholegrain)
  • buckwheat flour
  • oat flour (or simply grinded oats)
  • rice flour
  • millet flour
  • coconut flour
  • tapioca flour



  • carrots
  • onions
  • garlic
  • peas (frozen)
  • leeks
  • cauliflower
  • sweet potato
  • butternut squash
  • zucchinis
  • eggplant
  • salad leaves
  • rocket
  • kale
  • spinach and chard
  • beets
  • cucumber
  • ginger root


FRUITS (and dried fruits*)

  • bananas
  • apples
  • lemons
  • oranges
  • avocado
  • berries (fresh in season, frozen for winter – incl. blueberries, blackberries, red currants)
  • cherries
  • melon and watermelon
  • kiwi
  • perssimon
  • *raisins, prunes, apricots


  • parsley
  • mint
  • basil
  • oregano
  • bay leaves
  • rosemary
  • fennel seeds
  • ginger
  • cinnamon
  • turmeric
  • cumin
  • curry powder
  • cardamom


  • maple syrup
  • dates (medjool or deglet noir)
  • raisins
  • apple puree
  • dark muscovado
  • coconut sugar


  • cacao – raw (powder) and nibs
  • carob
  • coconut flakes
  • apple cider vinegar
  • vanilla pods

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