10 Must-Have Springtime Pantry Staples

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Spring is here full of sunshine, warmth, longer days and lush greens and blooming colors!  What a great time to stock your pantry with some essential staples to help you eat clean, light and healthy this spring season.  Having these staples around can help you pack for a picnic at the park, a light lunch or easy healthy dinners. 

1.) Dry Beans
Looking for a healthy way for quick, nutritious protein?  Dry beans are an inexpensive protein rich food that can save you tons of time as long as you plan ahead. Simply soak the night before then rinse in the morning, and cook in water with some seasoning either on the stove or in your crockpot. I like to use my crockpot so I can just add beans, water, spices, then hit go and I’m out the door!
Try this Spring Lentil Stew. 

2.) Cumin
One of my favorite spices that adds warm flavor and loads of immune supporting nutrients like iron, magnesium, calcium and manganese plus potassium, copper, thiamin (B1) and phosphorus.
Try this Easy Guacamole for a power-packed snack.

3.) Chili Powder
Another staple in our household for flavorful plant-based meals.  Chili’s amazing phytonutrients can help boost metabolism and provide potent anti-inflammatory compounds.
Try this yummy Sweet Potato Chickpea Chili.

4.) Nuts
Looking for a delicious, fast and easy snack or protein filled garnish for breakfast or your favorite smoothie…. Go nuts!  Nuts are loaded with healthy fats and important vitamins and minerals.  Just like fruits and veggies they are all good for different reasons so enjoy a hearty variety.  For example, pistachios are rich in calcium, almonds in vitamin E, walnuts have omega-3s.  Try this Brazil Nut Chai Tea Latte   or Green Pear Walnut Smoothie.

5.) Quinoa
My favorite grain because it’s gluten-free, so easy to cook (just like rice; I use my rice cooker) and packed with protein, iron and fiber.  Try this Butternut Squash Pomegranate Pistachio Quinoa. 

6.) Nori
Looking for a new, healthy twist on a wrap sandwich?  Nori is a sea vegetable rich in omega-3 healthy fats known for their benefit to the heart, anti inflammation and helping with cognitive development or brain power!  Try these Nori Wraps.

7.) Goji Berries
A favorite in the Reboot Kitchen thanks to their amazing antioxidants and delicious tart flavor!  Try this Berry Oats & Goji Spring Smoothie.

8.) Cacao
Looking for a healthier chocolate treat?  Look no further – adding cacao gives you that chocolaty flavor without all the heaviness with a boost of antioxidants.  Try making this yummy treat Vegan Chocolate Chip Ice Cream.

9.) Chia
This super seed is loaded with protein, fiber and omega-3s plus you don’t need to grind them to get all those nutrients.  Try this Rich and Creamy Strawberry Chia Pudding or Sand and Sun Smoothie.

10.) Ginger
Ginger provides nutrients that can help with digestion, reduce nausea and boost immunity and metabolism.  Plus it tastes great in juice, smoothies and many recipes. Try Heartbreak Hill, Fennel Spice & Everything Nice or Minty Pineapple.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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