Sian Victoria © - Raw natural pantry food ingredients in glass jars

Staple plant-based wholefoods with skin & hair benefits guide

Pantries are a great way to maximise your storage space and ensure you aren’t wasting any food. Among the extensive array of vegan foods, you can store in your pantry are essential natural whole foods, that have a long shelf life and are a great source of healthy nutrition - these can easily be stored in your pantry or kitchen cupboards. These plant-based food staples can also be conveniently cooked into a variety of meals, meaning they’re perfect for breakfast, lunch, and dinner or some can be simply eaten for snacking raw.

If you’re keen to make use of your pantry or to refresh your kitchen cupboard space, then you’ve come to the right place. In this carefully compiled list, I’ve separated these pantry essentials into those that are high in different nutrients; proteins, carbs, healthy fats, antioxidants, omega-3, fibre and more, although you’ll find most of these pantry staples overlap into several categories as they are simply bursting with nutrition.

Plus, everything on this list is completely vegan, meaning those of you with a plant-based lifestyle won’t be stuck for choice when looking to stock up your pantry for highly nutritious foods that subsequently provide a great range of skin, hair, and health benefits. And, of course, these pantry ingredients aren’t just for vegans as they are staples to be accompanied in meat and dairy dishes too.

Not only are these pantry essentials great for your health, but they are also friendly on your grocery shopping bill and more sustainable too. As mentioned in my how to save money and reduce energy bills and waste in the kitchen post. Buying staple foods in bulk help to save money as they are cheaper and enable you to cut down on unnecessary plastic packaging, they also don’t spoil quickly as some have a shelf life of up to 2 years. They are also a much better choice to add to your diet, unlike overprocessed foods with a bunch of questionable ingredients in them.

When it comes to storing the pantry foods, I highly recommend using glass jars with metal screw-on lids or glass jars with airtight clamp top lids to ensure the natural ingredients stay their best for the longest. If you’re using clear jars, I would avoid placing them where they will get sunlight or any form of heat nearby, which is why I recommend tidying them away in a cool and dry pantry if you are fortunate to have plenty of space or hiding them away in the kitchen cupboards.

I would highly recommend that you don’t use plastic containers as over time plastic can leach into the foods and cause harm to your health especially if the plastic food containers are placed in warm areas.

Understandably with the cost-of-living crisis, some like me are thinking about how it is possible to eat healthily on a budget. But many of these food staples are affordable especially if you buy supermarket-own brands that in my opinion are just the same in taste and quality as branded products because when it comes to pantry staples you are buying natural, raw food items so there are very few differences in the manufacturing process between the two options. The only difference is you are paying for a known brand so your charged extra for the luxury of it.

So, if you want to upgrade your diet and enjoy healthier foods that can be easily stored in your pantry and conveniently be used to create a large range of delicious meals have a read and see what whole food essentials, you’d like to add to your shopping list.

Depending on your budget, taste preferences and storage space you certainly won’t need all the items listed, these are the handpicked items that are in my kitchen cupboards and are what I love to make meals with for their health benefits. So, if you pick one or two from each nutrition category, you’ll always have a great range of nutritional pantry food items at hand to add to meals to reap their benefits.

In previous years, I relied heavily on taking supplements for their health benefits however it is always best to get what you can from eating real natural whole foods instead.

Proteins - Vegan sources

When looking into making sure your pantry has all the essentials, you should make sure you have enough foods that are rich in protein. Proteins are incredibly important in your diet, used to repair cells and maintain cell turnover. As a result of this, proteins are needed to build the body’s tissues, support the immune system, transport nutrients, and carry oxygen around the body aiding healthy living.

So, what inexpensive plant-based foods are good sources of protein and have a long shelf life - that also happen to be great sources of carbs, too? Carry on reading to find out as well as the health and beauty benefits of vegan protein sources.

1. Oats

Sian Victoria © - Rolled jumbo oats in glass jar

A brilliant source of nutrition, oats have incredibly high fibre content and are a rich protein source that you should certainly have in your diet and can be stored in your pantry thanks to their long shelf life. Jumbo Oats are available at every supermarket and are affordable especially if you buy supermarket-own brands.

So, how can we incorporate this beneficial food into our diet? Most obviously, oats are eaten in the form of oatmeal or porridge, but you could also have them in the form of granola, overnight oats, oat bakes, oat cookies and even oat milk and a range of savoury oatmeal options too. Many years ago, I did a post on the different ways to enjoy oatmeal, and this essential carb and protein is still an important fixture in my diet today.

Health and beauty benefits of oats:

Thanks to their fibre content, oats are great at supporting digestion.
Manganese, iron and zinc are among some of the many essential minerals and vitamins found within oats.
Oats also improve metabolic health and lower blood sugar levels.
Providing nutritional benefits inside and out, oats can also be used on the skin thanks to their moisturising and exfoliating properties, meaning they can soothe the skin and reduce skin inflammation.
Since oats are a source of protein, they have also been proven as one of the ways to boost collagen production, in turn improving your body overall as well as complexion.
If you suffer from acne, oats can absorb excess oil and help reduce the possibility of a breakout.

2. Lentils

Sian Victoria © - Green lentils in glass jar

A common feature in many vegans' diets, lentils are from the legumes family and boast several rich nutrients. Available to be purchased relatively cheaply in bulk, green lentils have a long shelf life and can be used for many meals, making them a great product to have in your pantry. Among the array of meals, they can be used for are lentil Bolognese, lentil curry, lentil soup and even lentil salads among many more dishes.

Lentils often come ready soaked in tin cans, but it’s a lot more cost-effective to buy them in a raw pack of lentils as they won’t have any questionable extras added to them like they will have when soaked in brine with preservatives to prevent them from spoiling. So, always go for the raw pack option unless you’re preparing for doomsday.

Health and beauty benefits of lentils:

Due to being rich in potassium, lentils help lower blood pressure.
The fibre content lowers cholesterol, while also helping digestion.
Ultimately, the heart’s health is improved due to the micronutrients and folic acid content in lentils.
The zinc content within lentils helps to reduce visible signs of ageing and wrinkles because of its antioxidant properties.
Lentils can also be infused into facial cleansers, to deeply exfoliate the skin and even lighten pigmentation and scars.
As with all protein sources, lentils can even stimulate collagen production and synthesis.

3. Chickpeas

Sian Victoria © - Chickpeas in glass jar

Similarly, to lentils, organic chickpeas are legumes that are packed full of beneficial nutrients that can assist your health and beauty.

When bought, they can be stored in your pantry and used for several vegan, healthy meals, including chickpea fajitas, chickpea curry, and chickpea soup and can be used in pasta dishes and best of all homemade hummus – my favourite.

Health and beauty benefits of chickpeas:

Thanks to their high fibre content, chickpeas can improve your digestion.
The magnesium, potassium, iron, and vitamin B found within chickpeas all ensure the heart’s health and reduce the risk of heart disease.
Choline within chickpeas assists the brain and nervous system.
In terms of beauty benefits, chickpeas can maintain healthy hair and nail growth due to being a good source of protein.
They can also reduce the appearance of fine lines and wrinkles due to their magnesium content.

4. Peanuts

Peanuts are a great food to store in your pantry, thanks to their long shelf life and versatility. They can be incorporated into several meals, including used in salads, and curries or baked into peanut cookies, or even made into peanut butter if you're feeling adventurous.

Always opt for peanuts with their skin as they are higher in fibre and roasting them can double the antioxidant value making them even more nutritious.

Since peanuts are rich in protein and magnesium they are one of the best ways to boost your metabolism naturally. Compared to every other type of nut they have the highest protein content – so, why not buy a bag next time you’re shopping? And add them to a homemade Thai massaman curry recipe.

Health and beauty benefits of peanuts:

The monounsaturated fat content of peanuts is great at lowering cholesterol levels.
The fibre in peanuts improves your digestion and reduces any inflammation within the body.
Magnesium, folate, potassium, and niacin are among some of the essential nutrients within peanuts, which all aid the metabolism and support cell growth.
The iron, zinc, biotin and protein content strengthens the hair and nails.
Vitamin E is found in peanuts, which helps to protect the skin from the risk of sun damage.

5. Soybeans

Sian Victoria © - Soya chunks and mince in glass jars

If you’re vegan, you may have heard of soybeans before – but you may not know the many health and beauty benefits of soya-based products. These legumes are incredibly versatile beans and can be bought as dried beans to be stored for a long time in your pantry. Using these beans, you can make soy milk, and soy flour or incorporate them into a noodle stir-fry, a chilli, a curry, or a salad to name a few.

Alternatively, if soybeans don’t appeal to you, you can purchase soya mince and soya chunks which is the by-product of when soy flour has had its oils extracted. Once left to dry the soy flour leftovers have a rough texture and transform into a spongey form that can more than double its size when added to water, making it the perfect meat-free alternative to creating soya mince and chunks.

These dried soya chunks can be bought in bulk for an affordable price and because they double their size fewer are needed per meal in comparison to if you bought a frozen soya meat alternative. Making it, even more, cost-effective.

For example, I buy a 1kg bag of plain soya chunks for £6.46 and use 100g to feed two people which doubles in size weighing more than 250g once the water has been added and then drained. So that’s approximately 65p of protein feeding two people, so 32.5p each per meal and can make 20 meals from 1kg.

And to be honest, there’s often too much as it’s very filling so you can feed a lot more, I often cut the chunks in half too. When you compare this pantry essential to a frozen or fresh meat or vegan protein alternative it’s amazingly cost-effective not to mention how much packaging and shopping visits it cuts down on too.

Health and beauty benefits of soybeans:

Due to their antioxidant properties, there’s a lowered risk of cardiovascular diseases.
As a good source of fibre, your metabolism and digestion will be improved.
The high potassium and magnesium content of soybeans ensures healthy blood pressure and supports the muscles and nerves.
In terms of beauty, consuming soybean in meals as well as in skincare can tighten skin to reduce the appearance of fine lines and wrinkles.
The vitamin content restores collagen and in turn, improves the skin’s elasticity and brightens the complexion.

6. Almonds

Sian Victoria © - Whole almonds in glass jar

Similarly, to peanuts, almonds can be bought in bulk and easily stored in your pantry to be eaten as a quick snack, or fused into an array of tasty, vegan meals. I enjoy them added to overnight oats, so they are soaked up and are more enjoyable to chew.

Whole almonds boast an incredibly high amount of nutrition, meaning they’re great to include in your diet. Why not use them to bake an almond flapjack or tart, or make almond milk if you’re feeling more adventurous?

Health and beauty benefits of almonds:

The nutrients within almonds may help in strengthening your bones.
The Vitamin E content supports the immune system and almonds are great to be incorporated into your skincare as well as meals since the vitamin content can soothe inflammation and prevents irritation from sun damage.
Your blood sugar levels will be maintained thanks to their magnesium content.
Almonds have even been found to increase blood flow and subsequently are a natural way to promote hair growth thanks to their omega fatty acids.

7. Spirulina

Sian Victoria © - Spirulina powder in glass jar

Spirulina powder is something that may not immediately come to mind when thinking of pantry essentials – but you certainly shouldn’t overlook it. Spirulina is a type of algae that’s sold in a green powder form and can be used in several meals thanks to its high nutrient content.

I’ve been adding it to food and drink since before 2016 as you’ll see in my post on how to increase your daily vitamin intake. So, whether you want to add the benefits of spirulina by mixing its powder into a smoothie, hummus, homemade flatbreads, guacamole, cookies or ice cream, this food is incredibly versatile.

Health and beauty benefits of spirulina:

Its rich vitamin and mineral content helps to maintain a healthy immune system.
Spirulina can ensure a healthy pH balance in the body and therefore support the liver.
The antioxidant properties help manage cholesterol levels.
This algae powder can boost the production of white blood cells to help the body fight off viruses and bacterial infections and also contains vitamins B6, E and C.
Spirulina can be mixed into skincare products and can improve the skin's complexion and radiance.
Its nutrient content means, when used on the skin, spirulina can prevent breakouts and soothe the face.

8. Broccoli powder

Sian Victoria © - Broccoli powder in glass jar

If your diet lacks the benefits of cruciferous vegetables such as broccoli, cabbage, kale, and bok choy you could add broccoli powder to milkshakes or smoothies, or even incorporate it into a tasty soup to introduce it into your diet as a pantry staple.

Health and beauty benefits of broccoli powder:

Broccoli contains a powerful phytochemical compound called sulforaphane which has been found to potentially prevent or slow down the development of cancers.
As a pure powder, the food is a rich concentrated source of vitamins and minerals such as vitamin B12, A, C, K, E, calcium, and iron as well as many more meaning it can detoxify the body and lower cholesterol.
The rich fibre and antioxidant properties also assist digestive health.
Folate within the powder ensures healthy cell and tissue growth and structure.
The compound glucoraphanin in broccoli is great at restoring the skin, perfect if you’re suffering from sun damage.
Broccoli naturally contains DIM (Diindolylmethane) which can help to reduce hormonal acne – a powerful and effective substance that helped me get rid of hormonal acne in 2017 as you’ll discover in my acne skincare journey posts.

9. Cashew nuts

Sian Victoria © - Cashew nuts in glass jar

Whole cashew nuts can be bought and stored in your pantry whenever you fancy a quick snack. However, you might not be aware of the nutritional benefits of cashews that you might be overlooking – or, the number of ways you can use them in tasty, healthy meals.

Whether you want to make a cashew curry, salad or stir-fry, there are so many options for you to explore. I enjoy adding them to plant-based korma sauce and noodle dishes.

Health and beauty benefits of cashew nuts:

The high zinc and iron content ensures a healthy immune system and supports our energy levels and essential functions.
As a good source of copper, cashew nuts maintain collagen production and support bone strength.
The selenium in the nuts is an antioxidant, meaning they’re great at helping to prevent sun damage.
Copper in the nuts can also give you sleek, shiny hair as it promotes melanin production.
Snacking on cashew nuts are a healthy protein snack alternative, so if you are looking to reduce your consumption of high-saturated and overprocessed foods such as biscuits, crisps and chocolates eat cashews instead they have a low GI (low-glycemic index) so won’t peak blood sugar levels and are a source of healthy fats meaning they are great to consume in moderation if you are looking to reduce body weight.

Carbohydrates - Vegan sources

Like proteins, carbohydrates are considered essential in maintaining a healthy diet. Providing the body with its main source of energy, eating foods that are rich in carbohydrates is imperative for ensuring your body can function normally.

However, some carbohydrates aren’t as healthy as others, with certain foods rich in the nutrient having added and refined sugars that can remove some of these necessary nutrients.

However, there are plenty of plant-based, healthy foods that are a good source of carbohydrates that will allow you to enjoy all their nutritional benefits – have a read to see what tickles your taste buds.

10. Brown rice

Sian Victoria © - Brown whole grain rice in glass jar

Something that should be a staple in your pantry is wholegrain brown rice. It is a brilliantly versatile food, meaning you can store this product in your pantry for at least 6 months and use it in a whole host of meals.

Particularly, brown rice is one of the healthiest forms of rice thanks to being packed full of nutrients. Use it in a casserole, with salad or in a stir-fry or accompanied with curry.

White rice has a longer shelf life, however, white rice is brown rice except it has been stripped of its bran and germ layers and as a result stripped of its valuable nutrition too. So, brown rice is the best option to reap the most benefits from this inexpensive carbohydrate.

Health and beauty benefits of brown rice:

Its high calcium and magnesium content maintains bone strength and muscle and heart function.
Thanks to its fibre content, it helps aid digestion.
Its antioxidants maintain cell function as it neutralises potentially harmful free radicals, such as sun damage.
Brown rice also contains selenium which helps the body to make DNA while protecting against cell damage. This popular carb is also rich in potassium which helps to normalise levels of fluid in our cells.
As a good source of Vitamin B, rice softens the skin and prevents breakouts.

11. Wholewheat pasta

Sian Victoria © - Wholewheat fusilli pasta in glass jar

Wholewheat pasta is also an incredibly nutritious food that you should consider purchasing next time you're stocking up your pantry. Healthier than its more refined counterparts, wholewheat pasta is better for you in the sense it’s made from pure whole grains. And, as a versatile food, you can use wholewheat pasta in a range of tasty pasta dishes.

Health and beauty benefits of wholewheat pasta:

Its high protein and fibre content regulates digestion and reduces blood sugar levels.
As it contains complex rather than simple carbohydrates found in refined pasta, your body will have lasting energy.
Due to being rich in magnesium, iron and zinc, bone strength and muscle function are ensured.
Selenium in the pasta ensures the elasticity of the skin, keeps it firm and slows down premature skin ageing.
Antioxidants in the pasta neutralise potentially harmful free radicals, therefore protecting the skin from sun damage.

12. Buckwheat

Sian Victoria © - Buckwheat in glass jar

Buckwheat is derived from the seeds of a flowering plant and comes in a range of forms – either as flakes, cereal or made into flour. Considered by some a superfood due to its high nutritional value, it can be bought in your local supermarket and has a long shelf life. There’s a variety of ways in which you can eat buckwheat, either making them into pancakes or muffins, or even pasta and soup.

When raw buckwheat groats are simply boiled it has a similar consistency to porridge and can be a great alternative to rice, quinoa and couscous if you fancy a change.

Health and beauty benefits of buckwheat:

Its magnesium and copper content ensures heart health and healthy blood pressure.
The flavonoid rutin in buckwheat lowers cholesterol, while also strengthening the blood vessels.
It contains no gluten (but still always check the labels) and has a low fat and sugar content as well as being a great vegan protein source.
It contains a large amount of Vitamin B and minerals including folate and magnesium, supporting the immune system and healthy cell function throughout the body.
The antioxidants in buckwheat prevent the effects of sun damage.
The Vitamin A and zinc content improves hair growth and strengthens the follicles to prevent breakage.

Healthy fats – vegan sources

Healthy fats are essential for ensuring a healthy diet, and also making sure your body has enough energy. Not only do they support cell growth and function, but they’re also vital for maintaining vitamin absorption.

However, not all fats are good fats – “bad” fats are artificial and saturated, whereas healthy fats are unsaturated and are ultimately necessary for our health.

So, have a read to see some of these tasty, vegan healthy fats you should consider stocking up your pantry with.

13. Extra Virgin Olive oil

Olive oil is created by pressing olives and extracting the liquid, in turn creating something that is considered by many essential to cooking. From helping to fry foods to being used as dressing on salads, olive oil can be used for many things – plus, it’s one of the healthiest cooking oils you can buy.

However, in contrast to what I said earlier when it comes to this pantry essential sourcing the best cold-pressed Extra Virgin olive oil matters as the purest quality will contain the most nutritional value and omega content.

Health and beauty benefits of olive oil:

Its anti-inflammatory properties can ensure heart health and promote healthy cell functions.
Polyphenols in olive oil lower blood sugar levels and support healthy brain function.
Olive oil is beneficial when trying to lose weight as it has one of the lowest saturated fat contents and contains polyunsaturated fats so can be rich in omega-3 and omega-6 fatty acids depending on how pure and top quality it is.
The antioxidants in the oil can be used on the skin to prevent the effects of sun damage.
Its moisturising and hydrating properties mean the oil works wonders on dry skin and can enhance your haircare regime.

14. Coconut oil & desiccated coconut

Sian Victoria © - Raw virgin coconut oil and desiccated coconut in glass jars

Extracted from the ‘meat’ of the coconut, raw virgin coconut oil is a versatile product that should be a staple in your pantry. Boasting an array of health benefits thanks to its high nutritional value, you can use coconut oil in a range of meals, while also using it in your beauty routine.

Whether you choose coconut chips or coconut flakes it comes from coconut ‘meat’ and is just as nutritional and worth keeping in your pantry as coconut oil. Sprinkle into baked cookies or add into curries and overnight oats.

Health and beauty benefits of coconut oil and desiccated coconut:

The wide range of beauty benefits of coconut oil means it can be used on the skin to hydrate the face and soothe the complexion as well as improve the condition of the hair and scalp.
Selenium within desiccated coconut maintains a healthy immune system and supports a healthy heart.
Fatty acids within coconut oil are essential for heart and brain health, as well as calming any inflammation in the body.
Copper and manganese in desiccated coconut support healthy bones and maintain healthy blood pressure levels.

15. Sunflower seeds

Sian Victoria © - Sunflower seeds in glass jar

Sunflower seeds can be stored in your pantry thanks to their relatively long shelf life and can be used in several ways, whether you mix them into overnight oats like me or sprinkle them onto salads and stir-fries or simply just snack on them. These seeds are packed with many essential nutrients, meaning they’re a great addition to your diet.

Health and beauty benefits of sunflower seeds:

The high linoleic acid, potassium and fatty acid content mean they’re great at lowering cholesterol levels.
Linolenic and oleic acid ensures healthy hair growth and promotes stronger, denser hair.
Vitamin E in the seeds promotes faster hair growth by promoting blood flow to the scalp, while also supporting the immune system.
Due to being rich in fibre, the seeds can assist healthy digestion.

16. Sesame seeds

Sian Victoria © - Sesame seeds in glass jar

Sesame seeds are a great product to buy in bulk and can be used in a range of meals thanks to their versatility. Offering both a rich nutty texture and a whole host of essential nutrients, unhulled sesame seeds are a great addition to your diet, most often used to decorate bread, bagels, and salads. I enjoy the benefits of sesame seeds by sprinkling them onto sweet teriyaki tofu flatbreads and soya chunk noodle dishes.

Health and beauty benefits of sesame seeds:

The rich magnesium and calcium content of sesame seeds support bone health and ensure their strength.
Copper in the seeds can reduce inflammation while also strengthening the blood vessels.
Amino acids within sesame seeds support the immune system and help muscle development.
The fatty acids help promote hair growth thanks to their nourishing properties.
The seeds can be used to dissolve plaque and improve oral health as they rebuild enamel.

17. Brazil nuts

Sian Victoria © - Brazil nuts in glass jar

Brazil nuts are considered nutritional powerhouses thanks to the array of minerals and vitamins they boast. They can be eaten raw or added to a range of meals where you can enjoy their tasty flavour, whether you decide to use them in baking or want to enjoy them roasted.

Health and beauty benefits of Brazil nuts:

Antioxidants in the nuts prevent free radicals and reduce inflammation throughout the body.
The high fibre content aids digestion and prevents the risk of cardiovascular disease.
The monosaturated fats in the nuts help lower cholesterol levels and therefore improve heart health.
Due to being rich in selenium, the nuts can help promote hair growth.
Selenium can also increase the elasticity of the skin and improve the complexion.

Antioxidants – vegan sources

Antioxidants are compounds that are imperative to supporting natural cell function by protecting them from free radicals. Subsequently, they’re essential in ensuring we are as healthy as possible and have a lowered risk of diseases.

Fortunately for those of us who are vegan, the foods that are most abundant in antioxidants are plant-based – have a read to see some of the foods that are rich in antioxidants and what you should stock up your pantry with.

18. Pumpkin seeds

Sian Victoria © - Pumpkin seeds in glass jar

The seeds you scoop out and dispose of whenever you carve your pumpkins at Halloween are more beneficial than you thought. Able to be bought in bulk from your local supermarket, these tasty pumpkin seeds are rich in many vitamins and minerals and can be used in a range of meals. Enjoy them raw or roasted.

Pumpkin seeds are another superfood I enjoy adding to my nutritious overnight oats jar to indulge in most mornings.

Health and beauty benefits of pumpkin seeds:

The rich manganese and Vitamin K content mean the seeds can help wounds heal and they assist in preventing blood clotting.
The antioxidants, including magnesium and Vitamin E, mean that the seeds reduce inflammation in the body and protect the cells from free radicals.
Unsaturated fats in the seeds help to lower cholesterol levels and improve heart health.
Zinc in the seeds stimulates collagen production and clears acne thanks to its anti-bacterial properties.
Linoleic acid in the seeds helps with irritation as it soothes the skin.

19. Aronia berries

Sian Victoria © - Aronia berries, chokeberries in glass jar

Aronia berries, also known as chokeberries, are small fruits that are recognised for their nutritional benefits. You can enjoy them as a healthy snack, make them into a tasty smoothie or sprinkle them on top of your breakfast. Plus, you can buy dried Aronia berries so you can keep them as a pantry staple thanks to their long shelf life.

Health and beauty benefits of Aronia berries:

The rich Vitamin C content supports the immune system and fights off infection.
Antioxidants in the berries improve heart health by reducing inflammation and fighting off harmful free radicals.
Thanks to being rich in fibre, they also improve metabolism and digestive health.
The antioxidants also have anti-ageing properties as they prevent the effects of sun damage on the skin.
Flavonoids in the berries work well to brighten the skin and restore the complexion.

20. Cacao nibs & cacao powder

Sian Victoria © - Cacao nibs, buttons and powder in glass jars

Cacao nibs are the crumbled, or cut-up, bits of dried cacao beans, and are bursting with essential nutrients and vitamins. They can be purchased from your local supermarket and stored in your pantry with a long shelf life, to then be made into yummy cookies, added to salads or into smoothies.

Additionally, cacao powder can be purchased in bulk and used to make any of your favourite chocolate treats, such as brownies or chocolate cake, while also allowing you to enjoy the nutritional benefits of this ingredient sourced from the cacao bean plant.

If you want to add this staple to your pantry, make sure it’s cacao, not cocoa. Cacao is raw and unprocessed and naturally has a bitter taste whereas cocoa is processed and often has dairy powder and sugar added to it. So, to reap the most nutritional benefits cacao is best.

Health and beauty benefits of cacao nibs and cacao powder:

Cacao is rich in healthy fats that can support a healthy heart and neutralise cholesterol levels.
The flavonoid antioxidants have anti-inflammatory properties which decrease the risk of heart disease and prevent any damage from free radicals.
Manganese in cacao supports healthy bones, while the high Vitamin A content ensures a healthy immune system.
The antioxidants reduce visible signs of ageing by soothing the complexion and boosting collagen production.
The antioxidants can also increase blood flow and therefore improve the skin’s hydration and overall health.

21. Blueberries

Sian Victoria © - Dried blueberries in glass jar

Next time you're shopping, skip out on buying fresh blueberries and buy a bag of freeze-dried berries to store in your pantry whenever you fancy them. Packed full of antioxidants, minerals and nutrients, blueberries have a variety of health benefits – why not sprinkle them on your breakfast, blend them into a smoothie or just snack on them out of the jar?

Freeze-dried fruits maintain all the same nutritional value and taste as fresh fruit, except freezing the fruit allows it to hold onto its nutrients whereas fresh fruit and vegetables lose their nutrient contents day by day. This makes freeze-dried fruits a great pantry essential as they are relatively cheaper and have a longer best-before date.

Health and beauty benefits of blueberries:

Considered to be one of the foods most prolific in antioxidants, blueberries prevent harmful free radicals and therefore lower the risk of disease.
Fibre in blueberries supports gut health and manages cholesterol levels.
Vitamin C and K in blueberries assist in wound healing and maintain healthy bones.
Vitamin E and C in the berries provide a glowing, soothed complexion.
The anthocyanin antioxidant promotes collagen production and therefore improves skin elasticity.

22. Goji berries

Sian Victoria © - Goji berries in glass jar

Goji berries are considered a superfood by many thanks to their rich nutritional value, so why not stock up on them in your pantry? Buy dried goji berries in bulk, and use them to make juice, and smoothies, sprinkle them on breakfast and desserts or just enjoy them raw.

Health and beauty benefits of goji berries:

The high potassium content ensures healthy blood pressure and regulates nerve and muscle function.
Vitamins A and C in the berries are antioxidants and prevent harmful free radicals and therefore reduce the risk of disease.
Copper and zinc in goji berries support the immune system and support bone health and density.
Beta-sitosterol is a compound in berries and has anti-inflammatory properties to soothe the skin and reduce redness.
Vitamin C in berries boosts collagen production and improves the skin’s elasticity and overall complexion.

23. Sea Buckthorn Oil & powder

Sian Victoria © - Seabuckthorn powder in glass jar

Something that may seem a little unfamiliar to you on this list – but is just as healthy and beneficial – is sea buckthorn oil and powder. Derived from the sea buckthorn plant, this oil and powder have many antioxidants, vitamins and minerals that are imperative in the body.

Mix the oil into your drinks, or porridge, or make a smoothie with the powder to enjoy the benefits. As you’ll find in my first post on the benefits of plant-based foods I’ve been using seabuckthorn for years and also include its oil in my beauty routine.

Health and beauty benefits of sea buckthorn oil/powder:

Seabuckthorn contains Omega 3, 6, 7 and 9 fatty acids. You may not have heard of omega 7 and that’s because there are very few sources. Seabuckthorn is one of the main sources and has gained popularity over recent years due to its many skin-loving benefits.
The antioxidants and flavonoids improve heart health and can even support a healthy liver.
Fatty acids in sea buckthorn can be useful to lower cholesterol and reduce inflammation.
The antioxidants also enhance the immune system and reduce the risk of infection.
Vitamin E in sea buckthorn oil hydrates the skin and works wonders on those with dry or flaky skin to restore moisture.
It can also heal acne scarring and prevent further breakouts thanks to its antibacterial properties.

24. Dates

Sian Victoria © - Pitted dates in glass jar

Perhaps most known for being rich in fibre, pitted dates also boast a variety of other essential nutrients and vitamins that you should consider incorporating into your diet.

Purchase a bag of dried dates to keep in your pantry, and add them to homemade puddings, cakes, and salads or enjoy them as they are.

Health and beauty benefits of dates:

The rich antioxidants in dates prevent free radicals and lower the risk of disease.
The high fibre content controls blood sugar levels, improves digestion and ensures gut health.
Calcium and phosphorus in the dates ensure bone health and density.
Vitamin C and D in dates ensure skin elasticity and a smooth complexion.
Vitamin A reduces the risk of acne breakouts and increases hydration on the skin.

25. Cinnamon

Sian Victoria © - Cinnamon powder in glass jar

Although you may associate this spice with being used on unhealthy sugary treats, ground cinnamon powder has many nutritional benefits you may not know about. Sprinkle on top of toast, porridge, or your favourite coffee drink, or add to a variety of home-baked goods to enjoy a delicious flavour with many health benefits.

Health and beauty benefits of cinnamon:

Cinnamon can lower blood sugar levels by reducing insulin resistance, meaning it can work well for those with diabetes.
Antioxidants in the spice neutralise free radicals and reduce the risk of cell damage.
Consuming cinnamon reduces the risk of heart disease due to its anti-inflammatory properties, and the ability to reduce cholesterol levels.
Cinnamon can be incorporated into your beauty regimen as it increases moisture and soothes the outer layer of the skin.
Antioxidant and antibacterial properties in cinnamon prevent acne breakouts and increase blood flow to the skin to restore the complexion.

26. Turmeric

Sian Victoria © - Turmeric powder in glass jar

This common cooking spice can be bought cheaply from any supermarket and can transform your health and well-being thanks to its brilliant anti-inflammatory, antioxidant, and nutritional properties. Whether you add turmeric powder to rice, vegetables, soups or blend it into a smoothie or stir it into a tea, turmeric is incredibly versatile.

Health and beauty benefits of turmeric:

Its antioxidant properties reduce inflammation in the body and combat free radicals to reduce the risk of heart disease and other diseases.
Curcumin in turmeric increases white blood production and supports the immune system to in turn reduce the risk of infection.
Manganese and iron in turmeric ensure bone health and strength and support healthy bodily functions including brain and nerve function.
Turmeric can lighten hyperpigmentation on the skin by preventing the production of melanin.
Its anti-inflammatory and antioxidant properties help to lighten and eventually remove dark circles under the eyes.

27. Ginger

Sian Victoria © - Ginger powder in glass jar

Another spice you may be familiar with and might already be stored in your pantry is ginger powder. A tasty addition to baked goods as well as cooked veggies and tea, you might not be aware of the antioxidant and medicinal properties of this pantry staple.

Health and beauty benefits of ginger:

Enjoy ginger tea to alleviate cold and congestion symptoms thanks to its anti-inflammatory properties.
Gingerol, found in ginger too, assist digestion and improves gastrointestinal motility, ultimately supporting gut health.
The rich antioxidant content in ginger fights off chronic diseases and prevents harmful free radicals in the body.
Ginger can promote new hair growth by stimulating the hair follicles, thanks to its antimicrobial and anti-inflammatory properties.
The antioxidants also promote collagen production to reduce visible signs of ageing and improve skin elasticity.

Omega 3 Fatty Acids – vegan sources

Omega-3 fatty acids are polyunsaturated fatty acids that are integral to ensuring heart health and support several bodily functions as an important part of cell membranes. In turn, they are incredibly important in preventing heart disease and maintaining a healthy body.

Although the foods most prolific in omega-3’s happened to be fish and seafood, those of us leading a plant-based lifestyle aren’t out of luck. Nuts, seeds, and plant oils are rich in omega-3 fatty acids too and can easily be stored in your pantry.

Have a read to see what other tasty foods you can stock up on and enjoy to make the most of these nutritional benefits.

28. Walnuts

Walnuts boast an incredible amount of nutrition, healthy fats, and antioxidants, meaning they’re a great addition to your pantry. Whether you fancy baking them into cupcakes or cookies or eating them with pasta or a salad, you can enjoy these tasty, healthy nuts in many ways.

Health and beauty benefits of walnuts:

The omega-3 linoleic acid in walnuts reduces inflammation and reduces cholesterol levels.
The Vitamin E in walnuts protect the body from free radicals and reduces the risk of disease.
The polyunsaturated fatty acids in walnuts assist heart health by lowering the risk of cardiovascular and heart disease.
Vitamin B5 and Vitamin E in walnuts hydrate the skin and exfoliate dead skin cells to renew the complexion.
The Omega-3 oleic acid nourishes the hair, while the biotin also in walnuts helps promote healthier hair growth.

29. Chia seeds

Sian Victoria © - Chia seeds in glass jar

Chia seeds are edible seeds that are beneficial in ensuring a healthy diet and are rich in minerals and omega-3 fatty acids among other nutrients. You can cheaply purchase a bag of chia seeds in bulk and enjoy their long shelf life to use them in a range of delicious meals, such as using them in baked goods, adding them to overnight oats or blending them into a smoothie.

Health and beauty benefits of chia seeds:

The high fibre content lowers cholesterol levels and ensures digestive health.
The alpha-linolenic fatty acids in chia seeds lower blood pressure and improve heart health.
The high magnesium and phosphorus content in chia seeds ensures bone health and strength and supports muscle and nerve function.
Protein in chia seeds strengthens the hair follicles, while copper in the seeds increases blood flow to the hair to inhibit hair thinning.
Vitamin A and C increases skin elasticity and protect against potential skin damage caused by free radicals such as sun exposure.

30. Flax seeds – linseeds

Sian Victoria © - Ground flaxseeds, linseeds in glass jar

Flaxseeds, also known as linseeds, are small seeds that offer a variety of amazing health benefits. A great source of fibre and antioxidants, ground flaxseeds are a great addition to your diet. Eat them with granola, make them into pancakes or blend them into a smoothie to enjoy their nutty-like flavour and nutrition.

I recommend ground flaxseeds over whole flaxseeds as it’s a lot easier for your body to digest grounded flax, so you’ll benefit from them more as they won’t pass through undigested.

Health and beauty benefits of flaxseeds/linseeds:

Considered one of the richest plant-based sources of omega-3, alpha-linolenic acid in the seeds supports heart health and lowers blood pressure and cholesterol levels.
The high fibre content supports digestive health and improves gut health.
Rich in copper and manganese, the seeds maintain a healthy immune system and support healthy bodily functions.
The fatty acids and antioxidants in the seeds ensure the hydration of the skin and restore a glowy complexion.
Vitamin E in flaxseeds increases circulation to the scalp and stimulates new hair growth, while also locking in nourishment and moisture to grow healthier, stronger hair.

31. Hemp seeds & oil

Sian Victoria © - Hemp seeds in glass jar

Hemp seeds derive from the cannabis sativa plant and are considered by many to be one of the most nutritious and healthy seeds you can consume. Coming either in seed form to be bought from your local supermarket or as hemp extract in oil form, you can store these products in your pantry and use them in a range of ways to reap their nutritional benefits.

Hemp seeds are available in three ways raw with a shell or as shelled hemp hearts with the shell removed. Hemp hearts or milled hemp seeds that are grounded are perhaps more enjoyable and versatile to add to meals as they are not hard and crunchy. However, being de-shelled means they lose some nutrition and most of their fibre, so it’s all about preference and how you choose to consume and use them.

Whether you want to sprinkle the seeds on salads or your overnight oats, or drizzle hemp oil into your pan when cooking, enjoy the nutty flavour of this pantry staple whenever you fancy.

Health and beauty benefits of hemp seeds and hemp oil:

The rich Vitamin E content means your immune system is boosted, while also promoting healthy vision.
The high linoleic and alpha-linolenic fatty acid content means heart health is ensured, while cholesterol levels are also regulated.
Gamma-linoleic acid in hemp seeds and oil has anti-inflammatory properties, and also reduces blood pressure levels.
Linoleic and oleic acid also works to reduce visible signs of ageing by promoting smoother, softer skin.
If you have dry or flaky skin, hemp oil hydrates the skin and moisturises pores without clogging them since it has a low comedogenic rating so when applied to the skin it won’t cause you to break out.

Fibre – vegan sources

To ensure a healthy gut, fibre is imperative. Among the numerous benefits, fibre is particularly essential in maintaining digestive health, while also normalising bowel movements and being great in helping you lose weight.

There are plenty of ways to ensure you get enough fibre into your diet, with a lot of foods like wholemeal, brown pasta and grains being vegan-friendly, rich in fibre – and can be easily stored in your pantry.

32. Popping corn - Popcorn kernels

Sian Victoria © - Popping corn kernals, popcorn in glass jar

Popping corn kernels which are made from mature and dried sweetcorn has an array of health benefits. You can buy un-popped kernels from your supermarket and use them to make homemade popcorn either on the stove or in the microwave, which is a much healthier and cheaper alternative than buying bags of already-made popcorn.

This helps to prevent plastic waste, plus the ready-to-make microwavable popcorn bags have been found to contain harmful ingredients that leach into the food. So, I always prefer to enjoy homemade popcorn made on the stove in a pan with a lid. For flavour toppings, I have Himalayan salt and olive oil if I fancy a savoury snack or sprinkle it with cinnamon if I fancy something sweet.

Popcorn is an inexpensive healthy snack but only when it’s been prepared the right way when you’re in control, that’s why I’d avoid already-made shop-bought popcorn and instead make it yourself so it is lower in fat, salt and sugar.

Health and beauty benefits of popcorn:

The fibre in the corn helps digestive and gut health.
The zinc, magnesium and copper found in kernel corn ensure bone health and density, while also supporting the immune system.
Iron in popcorn promotes the oxygen flow around the body and therefore ensures healthy bodily functions.
Healthy B vitamins are all present in popcorn. Thiamin (B1) helps to support the nervous system, Niacin (B3) can help to improve skin health and prevent blood fat levels and Pyridoxine (B6) helps to support normal brain development.

To conclude:

So, there we have it. A rundown of some nutritional foods that you may want to consider stocking up your pantry with next time you’re out shopping if you’re seeking convenient pantry essentials that have a long shelf life and can make a variety of inexpensive delicious meals.

See what tasty, plant-based food takes your fancy and make sure to incorporate it into your diet to enjoy the array of nutritional benefits they have – adding a selection of these food staples are an easy way to improve your health and lifestyle. As you’ll soon start to notice the difference in your overall health and beauty when consuming at least one or two of these for every breakfast, lunch, and dinner in a variety of different ways.

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32 Pantry Food Essentials with Health & Beauty Benefits