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Some items in your kitchen pantry are just staples. Change your staples, change your life. Keep yourself stocked with a nutritious and minimally processed food pantry to support your mental health and wellness. And what better way to do it than to save with an Amazon subscription delivered to your door on the regular. Of course, you can always change to frequency and timing of your orders, and cancel at any time.
Here are some of my favorite subscribe and save products and how I like to use them!
1. Adzuki Beans
Oh! Nuts Adzuki Beans | Bulk 2Lb Bag |100% All-Natural Dried Red Mung Beans, also known as azuki beans are nutrient dense legumes.
Including adzuki beans in your diet can contribute to a well-rounded and nutritious meal plan. They can be incorporated into various dishes, such as soups, stews, salads, and even desserts. And they offer several nutritional benefits, including:
- Protein: Adzuki beans are a good source of plant-based protein. They provide approximately 17 grams of protein per cooked cup (230 grams). Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
- Dietary Fiber: Adzuki beans are rich in dietary fiber, which aids in digestion and promotes bowel regularity. Adequate fiber intake can help manage weight, control blood sugar levels, and support heart health.
- Vitamins and Minerals: Adzuki beans are a good source of several vitamins and minerals. They contain folate, which is important for red blood cell production, serotonin production, and DNA synthesis. They also provide iron, magnesium, potassium, zinc, and manganese. Iron is crucial for transporting oxygen in the body, while magnesium and potassium support muscle function and electrolyte balance.
- Antioxidants: Adzuki beans are rich in antioxidants, including flavonoids and anthocyanins, which help protect the body against oxidative stress and reduce inflammation. Antioxidants are associated with various health benefits, including a reduced risk of chronic diseases.
- Low in Fat: Adzuki beans are relatively low in fat, making them a suitable choice for those watching their fat intake. The majority of the fat in adzuki beans is unsaturated, which is considered heart-healthy.
- Blood Sugar Control: Adzuki beans have a relatively low glycemic index, meaning they have a smaller impact on blood sugar levels compared to high-glycemic foods. This makes them a favorable choice for individuals managing diabetes or wanting to maintain stable blood sugar levels.
We go through honey steadily, using it to sweeten our coffee or tea, drizzling over a piece of toast with nut butter spread, or anywhere you’d like a touch of sweetness.
Nature Nate’s 100% Pure Organic, Raw & Unfiltered. Squeeze Bottle; All natural Sweetener, USDA Certified Organic, No Additives, Honey, 32 Oz.
Honey offers several nutritional benefits as a natural sweetener. Here are some of the key nutritional components and benefits of honey:
- Antioxidants: Honey contains various antioxidants, including phenolic compounds and flavonoids. Antioxidants help protect the body against oxidative stress caused by free radicals, potentially reducing the risk of chronic diseases like heart disease and certain cancers.
- Vitamins and Minerals: While the vitamin and mineral content of honey varies depending on its floral source, it typically contains small amounts of nutrients such as vitamin C, calcium, potassium, and iron. However, the amounts of these nutrients in honey are generally low and may not contribute significantly to overall nutrient intake.
- Anti-inflammatory Properties: Some types of honey, particularly raw and unprocessed varieties, have demonstrated anti-inflammatory properties. This can be beneficial in reducing inflammation in the body and supporting overall health.
- Cough and Sore Throat Relief: Honey is often used as a natural remedy for soothing coughs and sore throats. It can provide temporary relief by coating the throat and suppressing cough reflexes. However, honey should not be given to infants under one year old due to the risk of botulism.
It’s important to note that honey is still a form of sugar and should be consumed in moderation. While it offers some nutritional benefits, it should be used as part of a balanced diet. Additionally, individuals with diabetes should carefully monitor their honey intake due to its impact on blood sugar levels.
3. Grass Fed Beef Sticks
CHOMPS Grass Fed Beef Jerky Meat Snack Sticks, Keto, Whole30 Approved, Paleo, Low Carb, High Protein, Gluten Free, Sugar Free, Non-GMO, Nitrate Free, 90 Calories 1.15 Oz, Original Beef 10 Pack
These grass-fed beef sticks from CHOMPS are a nutritious and healthy snack option. Grass-fed beef is generally higher in certain nutrients compared to conventionally raised beef. It tends to contain more omega-3 fatty acids, which are beneficial for heart health, as well as higher levels of vitamins A and E.
These are a good source of protein, have <300 mg added sodium, and utilize naturally sourced flavorings and preservatives.
It’s worth noting that while grass-fed beef sticks can be a healthier alternative to conventional beef sticks, they should still be consumed as part of a balanced diet. Incorporate them alongside a variety of other whole foods, including fruits, vegetables, whole grains, and legumes.
4. Peanut Butter
Peanut butter is a classic versatile pantry staple, great with apples, crackers, celery, on a sandwich, mixed with oatmeal, or any number of other applications.
Crazy Richard’s 100% All-Natural Creamy Peanut Butter, No Added Sugar Peanut Butter Non-GMO, Vegan (26 Ounce)
It contains mostly monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease.
Peanut butter is a good source of plant-based protein, typically providing about 8 grams of protein per 2 tablespoons. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
Peanut butter contains dietary fiber, with around 2 grams per 2 tablespoons. Fiber aids in digestion, promotes bowel regularity, and helps to keep you feeling full and satisfied.
Peanut butter is rich in various vitamins and minerals, including vitamin E, niacin, folate, magnesium, and potassium. Vitamin E is an antioxidant that helps protect cells from damage, while minerals like magnesium and potassium are important for muscle function, nerve transmission, and electrolyte balance.
It also contains phytochemicals, such as resveratrol and p-coumaric acid, which have antioxidant and anti-inflammatory properties. These compounds may contribute to various health benefits, including reduced risk of chronic diseases.
Some peanut butter brands may contain added sugars, sodium, and hydrogenated oils (major contributors to your risk of diabetes and heart disease). This peanut butter has just one ingredient, peanuts! And it is super smooth and creamy, unlike many other natural peanut butters you may have tried before.
When incorporating peanut butter into your diet, it’s essential to be mindful of portion sizes due to its calorie density. Two tablespoons can add up quickly, so portion control is key.
5. Simple Mills Almond Flour Cracker Variety Pack
Simple Mills Almond Flour Crackers, Snacks Variety Pack (Fine Ground Sea Salt and Farmhouse Cheddar) – Gluten Free, Healthy Snacks, Plant Based, 4.9 Ounce (Pack of 3)
These crackers are made from almond flour, are gluten free, and a delicious snack. I like to get this variety pack that includes a box of cheddar ones. They are reminiscent of Cheese-its. Almond flour itself is a great thing to keep in your pantry as well. I mostly use it for chocolate chip cookies.
6. Grass Fed Whey Protein Shakes
Orgain Grass Fed Clean Protein Shake, Creamy Chocolate Fudge – 20g of Protein, Meal Replacement, Ready to Drink, Gluten Free, Soy Free, Kosher, Packaging May Vary, 11 Fl Oz (Pack of 12)
Whey protein is a popular and widely used dietary supplement derived from milk. It offers several potential benefits:
- Muscle Growth and Repair: Whey protein is highly regarded for its ability to support muscle growth and repair. It is rich in essential amino acids, particularly branched-chain amino acids (BCAAs), which play a crucial role in muscle protein synthesis. Consuming whey protein after resistance exercise can help promote muscle recovery and stimulate muscle protein synthesis, leading to muscle growth and repair.
- Strength and Performance: Whey protein supplementation, when combined with resistance training, may improve strength and performance. It can help enhance muscle power and improve exercise capacity, allowing individuals to push harder during workouts and potentially achieve better athletic performance.
- Weight Management: Whey protein can be beneficial for weight management due to its satiating effect. Protein-rich foods, including whey protein, can increase feelings of fullness and help control appetite, potentially leading to reduced calorie intake. Additionally, whey protein’s high thermic effect (the energy required to digest and process it) can slightly boost metabolism.
- Recovery from Exercise: The fast digestion and absorption of whey protein make it an excellent choice for post-workout recovery. It replenishes depleted glycogen stores, reduces muscle damage, and facilitates muscle repair and adaptation following intense exercise.
- Nutritional Support: Whey protein can be a convenient and easily digestible source of high-quality protein. It can be beneficial for individuals who have increased protein needs due to aging, illness, inadequate dietary intake, or certain medical conditions.
- Other Health Benefits: Some research suggests that whey protein may have other potential health benefits, such as supporting immune function, reducing inflammation, and improving cardiovascular health. However, more studies are needed to fully understand these effects.
It’s important to note that while whey protein can be a useful supplement for many individuals, it’s not necessary for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any new dietary supplements, especially if you have specific health conditions or concerns. They can provide personalized advice based on your individual needs and help you determine the appropriate dosage and timing for your goals.
Peaceful Squirrel Variety, Wonderful Pistachios, 5 Pack, Variety of 5 Flavors, Plant-Based Protein, Fiber, Amino Acids, Gluten Free, Soy Free, Non-GMO, 5 Bags, 2.25 Ounce
Yes, pistachios are highly nutritious and offer several health benefits. Here are some key nutritional facts about pistachios:
- Healthy Fats: Pistachios are relatively low in saturated fat and high in healthy fats, particularly monounsaturated fats and polyunsaturated fats. These fats are known to have heart-healthy benefits and can help lower bad cholesterol levels.
- Protein: Pistachios are a good source of plant-based protein. They contain approximately 6 grams of protein per 1 ounce (28 grams). Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
- Fiber: Pistachios are a good source of dietary fiber, with approximately 3 grams per 1 ounce serving. Fiber aids in digestion, promotes bowel regularity, and helps to keep you feeling full and satisfied.
- Vitamins and Minerals: Pistachios are rich in various vitamins and minerals. They provide notable amounts of vitamin B6, thiamin, copper, manganese, and phosphorus. Vitamin B6 is involved in brain development and function, while copper is important for energy production and iron absorption.
- Antioxidants: Pistachios are loaded with antioxidants, such as lutein, zeaxanthin, and gamma-tocopherol. These antioxidants help protect the body against oxidative stress, reduce inflammation, and support overall health.
- Weight Management: Despite being energy-dense, pistachios may be beneficial for weight management. Their combination of protein, fiber, and healthy fats can help promote feelings of fullness and control appetite. Additionally, the act of shelling pistachios may slow down eating, potentially leading to reduced calorie intake.
- Heart Health: The nutrient composition of pistachios, including their healthy fat profile and antioxidants, is associated with improved heart health. Regular consumption of pistachios has been linked to reduced levels of LDL cholesterol (the “bad” cholesterol) and improved cholesterol ratios.
- Blood Sugar Control: Pistachios have a relatively low glycemic index, meaning they have a smaller impact on blood sugar levels compared to high-glycemic foods. Including pistachios as part of a balanced meal or snack can help manage blood sugar levels.
Pistachios are a nutritious and versatile snack that can be enjoyed on their own or incorporated into various dishes, such as salads, baked goods, or trail mixes. As with any food, portion control is important due to their calorie density. It’s always a good idea to consume them in moderation and consider your individual dietary needs.
8. Apple Chips
Bare Baked Crunchy Apple Fruit Snack Pack, Gluten Free Snacks, Fujis & Reds, 0.53 Ounce (Pack of 16)
Yes, apples are highly nutritious and offer several health benefits. Here are some key nutritional facts about apples:
- Dietary Fiber: Apples are an excellent source of dietary fiber, particularly soluble fiber called pectin. One medium-sized apple (about 182 grams) provides approximately 4 grams of fiber. Fiber is important for digestion, promoting bowel regularity, and supporting feelings of fullness.
- Vitamins: Apples contain various vitamins, including vitamin C. One medium-sized apple can provide about 14% of the recommended daily intake of vitamin C. Vitamin C is an antioxidant that supports the immune system, promotes collagen formation, and aids in iron absorption.
- Antioxidants: Apples are rich in antioxidants, including flavonoids and polyphenols. These antioxidants help protect the body against oxidative stress, reduce inflammation, and may have beneficial effects on heart health.
- Hydration: Apples have high water content, which contributes to hydration. Staying properly hydrated is important for various bodily functions and overall well-being.
- Low in Calories and Fat: Apples are relatively low in calories and fat. One medium-sized apple contains around 95 calories and virtually no fat. They can be a satisfying and nutritious snack choice for those watching their calorie and fat intake.
- Minerals: Apples contain small amounts of minerals such as potassium and manganese. Potassium is important for heart health, maintaining proper fluid balance, and supporting muscle function, while manganese plays a role in metabolism and bone health.
- Dental Health: Chewing apples stimulates saliva production, which can help reduce the risk of tooth decay and maintain oral health. The fibrous texture of apples can also contribute to cleaning the teeth and gums.
- Appropriate Glycemic Index: Apples have a moderate glycemic index, meaning they have a slower impact on blood sugar levels compared to high-glycemic foods. This can be beneficial for maintaining stable blood sugar levels.
Incorporating apples into your diet can contribute to a balanced and nutritious eating plan. They can be enjoyed on their own, added to salads, baked into desserts, or used as a topping for oatmeal or yogurt. To maximize the nutritional benefits, it’s advisable to consume apples with their skin, as it contains a significant portion of the fiber and antioxidants.
9. Seaweed Snacks
gimMe – Sea Salt & Avocado Oil – 6 Count – Organic Roasted Seaweed Sheets – Keto, Vegan, Gluten Free – Great Source of Iodine & Omega 3’s – Healthy On-The-Go Snack for Kids & Adults
Yes, seaweed snacks can be nutritious and offer several health benefits. Here are some key points about the nutritional value of seaweed snacks:
- Rich in Minerals: Seaweed is a good source of various minerals, including iodine, calcium, iron, magnesium, and potassium. These minerals play essential roles in maintaining overall health, such as supporting thyroid function, bone health, and electrolyte balance.
- Vitamins: Seaweed contains vitamins such as vitamin C, vitamin A, vitamin K, and B vitamins (including folate). These vitamins are important for various bodily functions, including immune function, vision, blood clotting, and energy production.
- Low in Calories: Seaweed snacks are typically low in calories and can be a satisfying and low-energy-density snack option. They can provide a flavorful and crunchy alternative to higher-calorie snacks.
- Fiber: Seaweed snacks contain dietary fiber, which can aid digestion, promote bowel regularity, and help maintain a feeling of fullness. However, the exact fiber content may vary depending on the type and brand of seaweed snack.
- Antioxidants: Seaweed is rich in antioxidants, such as carotenoids and flavonoids. These compounds help protect cells from oxidative stress, reduce inflammation, and may have potential health benefits.
- Omega-3 Fatty Acids: Some types of seaweed, such as nori, contain small amounts of omega-3 fatty acids, specifically a type called alpha-linolenic acid (ALA). Although the amount of omega-3s in seaweed is relatively low compared to fatty fish, it can still contribute to overall omega-3 intake for individuals who follow a plant-based or vegetarian diet.
- Salt Content: It’s important to note that some seaweed snacks may be seasoned with added salt or other flavorings. While seaweed itself is naturally low in sodium, the overall sodium content of seaweed snacks may vary depending on the specific product. Choosing low-sodium or unsalted options can help manage sodium intake.
As with any food, it’s advisable to consume seaweed snacks in moderation and consider your individual dietary needs. Additionally, it’s important to be aware of the potential for excessive iodine intake when consuming large quantities of seaweed, as it can affect thyroid function. If you have specific health concerns or dietary restrictions, it’s always best to consult with a healthcare professional or registered dietitian.
Walnuts are highly nutritious and offer several health benefits. Here are some key nutritional facts about walnuts:
- Healthy Fats: Walnuts are rich in heart-healthy fats, particularly polyunsaturated fats, including omega-3 fatty acids. These fats are beneficial for heart health, reducing inflammation, and supporting brain function.
- Protein: Walnuts are a good source of plant-based protein. They contain approximately 4 grams of protein per 1 ounce (28 grams) serving. Protein is important for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
- Fiber: Walnuts are a good source of dietary fiber. A 1 ounce serving of walnuts provides about 2 grams of fiber. Fiber is essential for digestion, promoting bowel regularity, and helping to keep you feeling full and satisfied.
- Antioxidants: Walnuts are rich in antioxidants, including vitamin E and polyphenols. These compounds help protect cells from oxidative damage caused by free radicals and contribute to reducing inflammation in the body.
- Vitamins and Minerals: Walnuts contain various vitamins and minerals. They are a good source of copper, manganese, and biotin. Copper is important for energy production, while manganese plays a role in bone health and antioxidant function. Biotin is involved in energy metabolism and supports healthy skin and hair.
- Plant Compounds: Walnuts contain several bioactive compounds, such as ellagic acid and melatonin, which have been associated with potential health benefits, including anti-cancer properties and improved sleep quality.
- Heart Health: Regular consumption of walnuts has been linked to improved heart health. The combination of healthy fats, fiber, antioxidants, and other beneficial nutrients in walnuts may help reduce LDL cholesterol levels, lower blood pressure, and improve overall heart function.
- Brain Health: The omega-3 fatty acids and antioxidants found in walnuts are believed to support brain health and cognitive function. They may help reduce the risk of age-related cognitive decline and improve memory and learning abilities.
It’s important to note that while walnuts are highly nutritious, they are also calorie-dense. Therefore, portion control is important, especially if you are watching your calorie intake. A recommended serving size is about 1 ounce (28 grams), or roughly a handful of walnuts. Incorporate walnuts as part of a balanced diet that includes a variety of other nutrient-dense foods.
11. Sunflower Seed Butter
SunButter Creamy Organic Sunflower Seed Butter, 16 Ounce Plastic Jar (Pack 2) – with Exclusive By The Cup Sandwich Spreader
sunflower seed butter is a nutritious alternative to traditional nut butters. Here are some key nutritional facts about sunflower seed butter:
- Healthy Fats: Sunflower seed butter is rich in healthy fats, including monounsaturated and polyunsaturated fats. It contains a good balance of omega-6 and omega-3 fatty acids, which are important for heart health, reducing inflammation, and supporting brain function.
- Protein: Sunflower seed butter is a good source of plant-based protein. It provides approximately 6 grams of protein per 2 tablespoons (32 grams). Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
- Fiber: Sunflower seed butter contains dietary fiber, which aids in digestion, promotes bowel regularity, and helps to keep you feeling full and satisfied. The exact fiber content may vary depending on the brand and processing.
- Vitamins and Minerals: Sunflower seed butter is rich in various vitamins and minerals. It provides notable amounts of vitamin E, magnesium, copper, manganese, and phosphorus. Vitamin E is an antioxidant that helps protect cells from damage, while minerals like magnesium and copper are important for energy production and enzyme function.
- Nutrient Diversity: Sunflower seed butter offers a different nutrient profile compared to other nut butters, making it a valuable addition to a varied diet. It provides a unique mix of vitamins, minerals, and antioxidants that contribute to overall health and well-being.
- Allergen Friendly: Sunflower seed butter is a suitable alternative for individuals with nut allergies or those following a nut-free diet. It can be an excellent option for people looking for allergen-friendly spreads.
- Versatility: Sunflower seed butter can be used as a spread on toast, in sandwiches, or as a dip. It can also be incorporated into baked goods, smoothies, or used as a topping for yogurt or oatmeal, providing a delicious and nutritious alternative to other spreads.
When selecting sunflower seed butter, it’s important to choose products with minimal added sugars and other additives. Reading the ingredient list and opting for products made with just sunflower seeds and possibly a small amount of salt can help ensure the most nutritious option.
As with any food, portion control is important due to the calorie density of sunflower seed butter. It’s advisable to consume it in moderation as part of a balanced diet.
12. Cacao Goji Superfood Snacks
Navitas Organics Superfood Power Snacks, Cacao Goji, 8 oz. Bag, 11 Servings — Organic, Non-GMO, Gluten-Free
cacao is highly nutritious and offers several health benefits. Cacao refers to the raw form of cocoa beans before they are processed into cocoa powder or chocolate. Here are some key nutritional facts about cacao:
- Antioxidants: Cacao is rich in antioxidants, particularly flavonoids. Antioxidants help protect the body against oxidative stress and may contribute to reducing inflammation and lowering the risk of chronic diseases.
- Minerals: Cacao is a good source of minerals such as iron, magnesium, copper, and manganese. Iron is important for oxygen transport in the body, while magnesium plays a role in various enzymatic reactions and supports muscle and nerve function.
- Fiber: Cacao contains dietary fiber, which aids in digestion, promotes bowel regularity, and helps to keep you feeling full and satisfied. The exact fiber content may vary depending on the form of cacao (powder, nibs, etc.).
- Mood-Boosting Compounds: Cacao contains various compounds that may contribute to mood enhancement. For example, it contains phenylethylamine (PEA), a compound that can stimulate the release of endorphins and promote feelings of pleasure and well-being.
- Cardiovascular Health: The flavonoids found in cacao have been associated with potential cardiovascular benefits. They may help improve blood flow, reduce blood pressure, and support overall heart health.
- Brain Health: Cacao contains compounds that may have positive effects on brain health and cognitive function. For example, the flavonols in cacao have been linked to improved cognitive performance and increased blood flow to the brain.
- Nutrient Diversity: Cacao provides a range of nutrients, including vitamins such as vitamin E, B vitamins (particularly thiamin and riboflavin), and small amounts of calcium and zinc. While the amounts may vary depending on the form and processing, cacao can contribute to overall nutrient intake.
It’s important to note that while cacao itself is nutritious, some chocolate products that contain cacao may also be high in added sugars, fats, and calories. Choosing minimally processed cacao products, such as raw cacao powder or cacao nibs, and enjoying them in moderation is recommended to reap the nutritional benefits without excessive calorie intake.
goji berries are highly nutritious and offer several health benefits. Here are some key nutritional facts about goji berries:
- Antioxidants: Goji berries are rich in antioxidants, particularly carotenoids such as beta-carotene and zeaxanthin. Antioxidants help protect the body against oxidative stress, reduce inflammation, and may have anti-aging effects.
- Vitamins and Minerals: Goji berries are a good source of various vitamins and minerals. They contain vitamin C, vitamin A, vitamin B2 (riboflavin), vitamin B3 (niacin), and minerals such as iron, copper, selenium, and zinc. Vitamin C supports immune function, collagen production, and iron absorption, while minerals are essential for various bodily functions.
- Fiber: Goji berries are a good source of dietary fiber, which aids digestion, promotes bowel regularity, and helps maintain feelings of fullness. A 1-ounce (28-gram) serving of goji berries provides approximately 2 grams of fiber.
- Amino Acids: Goji berries contain several essential amino acids, which are the building blocks of proteins. Amino acids are important for growth, repair, and maintenance of body tissues.
- Eye Health: Goji berries are known for their high content of zeaxanthin, an antioxidant that plays a role in protecting the eyes from damage caused by oxidative stress. Consuming foods rich in zeaxanthin may help reduce the risk of age-related macular degeneration and promote overall eye health.
- Immune Support: Goji berries are believed to have immune-boosting properties. They contain various compounds that may support immune function, including polysaccharides, which are believed to have anti-inflammatory and antioxidant effects.
- Potential Blood Sugar Regulation: Some research suggests that goji berries may help regulate blood sugar levels. They have a low glycemic index, meaning they have a minimal impact on blood sugar levels when consumed in moderation.
It’s important to note that goji berries are typically consumed in dried form, and their taste can be somewhat tart and sweet. They can be enjoyed on their own as a snack or added to smoothies, oatmeal, yogurt, trail mixes, or baked goods.
13. Simple Mills Honey Cinnamon Cracker Cookies
Simple Mills Sweet Thins Cookies, Seed and Nut Flour, Honey Cinnamon – Gluten Free, Paleo Friendly, Healthy Snacks, 4.25 Ounce (Pack of 1)
These are a great gluten free alternative to graham crackers, and you can even use them the make the famous graham cracker crusts used for other recipes. Like all of the Simple Mills products, they don’t have any artificial ingredients and taste great.
14. Amazing Grass Greens Drink Blend
Amazing Grass Greens Blend Superfood: Super Greens Powder Smoothie Mix with Organic Spirulina, Chlorella, Beet Root Powder, Digestive Enzymes, Prebiotics & Probiotics, Berry, 30 Servings
There are SO MANY green food drink mixes on the market now, but this is one of the originals. I always feel a difference when I’ve been drinking my green drinks and don’t be surprised if you notice an energy boost the first time you use it. You are fueling your biochemistry. Personally, I have that MTHFR SNP, so I think getting regular doses of greens helps a lot with that. This product has many different variations of it that are available in terms of flavors and formulation. While not a supplement for a good diet with fruits and vegetables, it does help boost your nutrition intake.
15. Bean Dip Variety Packs
Veggicopia Creamy Dip & Hummus Variety Pack, High Protein Snack, Shelf-stable take anywhere, Michelin star chef crafted, All Natural, Gluten free, Non Dairy, Vegan, 2.5 oz dip cup singles (Pack of 12)
These make healthy snacking at work or school a little easier so you can avoid the vending machine. Pack something to dip with them and you are ready to go. Need a few ideas? Try:
- Carrot sticks
- Cucumber sticks
- Celery sticks
- Bell Pepper Slices
- Your cracker of choice
16. Curry Paste
Maesri Variety Curry Paste 8pk (2) Green, (2) Red, (2) Massaman, & (2) Panang Curry Sauce (Pack of 8)
These are a staple in our house and make a great no-brainer dinner on a regular basis. We take about a 1/4-1/3 of a can of one of these curry pastes and combine it with a can of coconut milk (see below) to make a delicious curry sauce.
Pair this with an assortment of vegetables, protein of choice, and maybe even some cashew nuts for a dinner that does not disappoint. For the Massaman curry paste, potatoes, onions, and peanuts paired with the protein is more traditional. You could still add any other vegetables you want.
17. Coconut Milk
Organic Coconut Milk by Nature’s Greatest Foods – 13.5 Oz – No Guar Gum, No Preservatives – Gluten Free, Vegan and Kosher – 17-19% Coconut Milk Fat, Unsweetened (Pack of 12)
If you are stocking up on curry paste, you may as well go ahead and stock up on coconut milk to go with it. This one doesn’t have any nonsense ingredients added to it. Just pure and simple coconut milk.
18. Madras Lentils
Tasty Bite Organic Madras Lentils, 10 Ounce, Pack of 6, Ready to Eat, Microwavable Entree, Vegetarian
These delicious lentils are another great option for a quick, filling, and tasty meal. You can pair it with some other foods, or honestly, be satisfied with just this and some rice.
19. Monk Fruit Sweetener
Organic Monk Fruit Extract, 3.5 oz, 322 Servings, Pure USDA Organic Monk Fruit Sweetener with No Fillers Zero Calories, Zero Carbs, Keto & Paleo Friendly Sugar Substitute, 322 Servings by NatriSweet
Here we have a sweetener that isn’t just the least of all evils, it’s actually great.
Other Monk Fruit sweetener products contain Erythritol, a sugar alcohol. Sugar alcohols can cause side effects for some people, particularly when consumed in excessive amounts. While Erythritol side effects are rare, they may include diarrhea, stomach cramps/discomfort, headache, bloating and gas. In extremely rare cases, the use of Erythritol can cause an allergic reaction in the form of hives. However, this product is a powdered extract of monk fruit with absolutely zero other ingredients.
BetterBody Foods Organic Quinoa, Vegan, Complete Plant Protein, Gluten Free, Low Glycemic Rice Replacement, 24 ounce
Quinoa is a highly nutritious grain-like seed that is often considered a superfood. It is packed with essential nutrients and offers several health benefits. Here are some key nutritional facts about quinoa:
- Protein: Quinoa is one of the few plant-based foods that provide complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent protein source, particularly for vegetarians and vegans. Quinoa contains approximately 8 grams of protein per cooked cup (185 grams).
- Fiber: Quinoa is rich in dietary fiber, which is essential for digestive health and helps maintain bowel regularity. It contains both soluble and insoluble fiber, providing around 5 grams of fiber per cooked cup (185 grams). Fiber also helps keep you feeling full and satisfied.
- Carbohydrates: Quinoa is a good source of complex carbohydrates. It has a lower glycemic index compared to many other grains, which means it causes a slower and steadier rise in blood sugar levels. This can be beneficial for blood sugar control.
- Healthy Fats: Quinoa contains healthy fats, primarily in the form of monounsaturated fats and omega-3 fatty acids. These fats contribute to heart health and have anti-inflammatory properties.
- Vitamins: Quinoa is rich in various vitamins, including folate, vitamin B6, thiamin, riboflavin, and vitamin E. These vitamins are important for energy production, brain function, and overall health.
- Minerals: Quinoa is a good source of several minerals, including magnesium, phosphorus, manganese, and zinc. Magnesium is essential for muscle and nerve function, while phosphorus is important for bone health. Manganese and zinc play roles in enzyme function and immune support.
- Antioxidants: Quinoa contains a variety of antioxidants, including quercetin and kaempferol. Antioxidants help protect the body against oxidative damage and inflammation.
- Gluten-Free: Quinoa is naturally gluten-free, making it a suitable grain alternative for individuals with gluten sensitivities or celiac disease.
Incorporating quinoa into your diet can be done in various ways. It can be cooked and enjoyed as a side dish, added to salads, used as a base for grain bowls, or used as a gluten free substitute for bulgur wheat in tabbouleh. Quinoa’s versatility, combined with its nutritional profile, makes it a valuable addition to a balanced and healthy diet.
21. Hemp Seeds
Hemp Seeds, 16oz; 10g Plant Based Protein and 12g Omega 3 & 6 per Serving | Perfect for smoothies, yogurt & salad | Non-GMO, Vegan, Keto, Paleo, Gluten Free | Manitoba Harvest
Hemp seeds, also known as hemp hearts, are highly nutritious and offer a range of health benefits. Here are some key nutritional facts about hemp seeds:
- Protein: Hemp seeds are an excellent plant-based source of protein. They contain all nine essential amino acids, making them a complete protein source. Protein is essential for muscle repair, growth, and overall body function. Approximately 25% of the calories in hemp seeds come from protein.
- Essential Fatty Acids: Hemp seeds are rich in essential fatty acids, particularly omega-3 and omega-6 fatty acids. These fatty acids play important roles in brain health, heart health, and reducing inflammation in the body. The ratio of omega-6 to omega-3 fatty acids in hemp seeds is considered to be optimal for human health.
- Fiber: Hemp seeds are a good source of dietary fiber. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. It can also contribute to heart health and support a healthy weight management.
- Healthy Fats: Hemp seeds contain beneficial fats, including monounsaturated fats and polyunsaturated fats. These fats contribute to heart health, help reduce LDL cholesterol levels, and provide energy for the body.
- Minerals: Hemp seeds are rich in minerals such as magnesium, phosphorus, potassium, zinc, and iron. Magnesium is important for muscle and nerve function, while phosphorus supports bone health. Potassium plays a role in maintaining healthy blood pressure levels, and zinc and iron are essential for various bodily functions.
- Vitamins: Hemp seeds contain several vitamins, including vitamin E, vitamin B6, thiamin, niacin, riboflavin, and folate. Vitamin E is a powerful antioxidant, while the B vitamins are important for energy production and brain function.
- Antioxidants: Hemp seeds are a source of antioxidants, including compounds like phenolic acids and tocopherols. Antioxidants help protect the body against oxidative stress and can have anti-inflammatory effects.
It’s worth noting that hemp seeds are low in carbohydrates, making them suitable for those following low-carb or ketogenic diets. They also have a mild, nutty flavor, making them a versatile ingredient that can be added to various dishes, such as smoothies, salads, yogurt, or used as a topping for cereals or baked goods.
22. PUR Gum
PUR Gum | Sugar Free Chewing Gum | 100% Xylitol | Vegan, Aspartame Free, Gluten Free & Keto Friendly | Natural Coolmint Flavored Gum, 55 Pieces (Pack of 3)
PUR gum is a brand of chewing gum that is known for its focus on using natural ingredients and avoiding artificial sweeteners, flavors, and colors. Here are some key features and information about PUR gum:
- Ingredients: PUR gum is made with a combination of natural ingredients, including a gum base derived from the sap of the chicle tree, which is a natural gum base. It is sweetened with xylitol, a sugar alcohol derived from natural sources like birch trees or corn, which provides sweetness without causing a rapid increase in blood sugar levels. PUR gum also uses natural flavors and colors.
- Sugar-Free: PUR gum is sugar-free, making it a popular choice for those who are watching their sugar intake or following a sugar-restricted diet. Instead of sugar, it is sweetened with xylitol, which has fewer calories and a lower glycemic index than regular sugar.
- Xylitol Benefits: Xylitol, the main sweetener used in PUR gum, has been found to have dental health benefits. It may help reduce the risk of tooth decay and promote oral health by inhibiting the growth of harmful bacteria in the mouth.
- Allergen-Free: PUR gum is free from common allergens such as gluten, dairy, soy, nuts, and peanuts. This makes it suitable for individuals with specific dietary restrictions or food sensitivities.
- Flavor Variety: PUR gum offers a range of flavors to suit different preferences. Some popular flavors include peppermint, spearmint, wintergreen, pomegranate mint, and cool mint. They also offer some unique flavors like chocolate mint and bubblegum.
- Packaging: PUR gum is available in various packaging formats, including blister packs, resealable pouches, and plastic bottles. The packaging is designed to be convenient and portable, allowing you to carry and enjoy the gum wherever you go.
- Sustainability: PUR gum is committed to sustainability and environmental responsibility. Their gum base is sourced from sustainably managed rainforest projects, ensuring the protection of the chicle tree habitats.
It’s important to note that while PUR gum uses natural ingredients and is sugar-free, excessive consumption of sugar alcohols like xylitol can cause digestive discomfort or laxative effects in some individuals.
23. Crofter’s Blueberry Spread
Crofter’s Wild Blueberry Organic Premium Spread is low in sugar with 8g and pairs beautifully with the peanut or sunflower seed butters on this list for a nut butter sandwich, or all on its own wherever you like to use jam.
This brand is one of our go-to’s for jelly or jam type products because they are low in sugar and contain no extra nonsense ingredients. Most importantly, they are loved and accepted by our son.