How to Stock Your Pantry

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


How to Stock Your Pantry

Now that you’re familiar with the techniques and tools to add flavor to your foods, let’s look at the pantry essentials you can always rely on to add flavor to any dish.

We’ve listed the herbs, spices, and other flavorings we recommend you always have on hand in your pantry.

If the list seems daunting, remember it’s best to buy in small quantities because dried herbs and spices lose their potency in a year’s time and many oils go rancid within an even shorter time frame (especially if you live in a warm climate).

Fresh Herbs

Unless you grow them yourself, you may want to buy fresh herbs as needed, because they don’t usually keep in the refrigerator for more than a week and can be expensive to purchase.

But it’s nice to keep a few sprigs of your favorites on hand.

To preserve fresh herbs as long as possible, wash them immediately, drain or spin using a salad spinner, separate the stalks and snip off the bottoms of the stems.

Then either place them in a jar of water in the fridge like a flower bouquet or wrap them in a just-damp paper towel and seal them in a plastic bag.

We recommend buying the following herbs fresh whenever possible:





*Flat-leaf (Italian) parsley







Dried Herbs

When herbs from the above list aren’t readily available fresh, keep the dried versions on hand.

We also recommend investing in the following dried herbs.

As a rule of thumb, 1 tablespoon of fresh herbs equals about 1 teaspoon of dried.

*Bay leaves





Whether you buy whole or ground spices, choose the smallest quantities you can to ensure freshness.

If you want to experiment, check out the bulk food bins of your neighborhood health food store, which often stocks spices.

You can buy just a couple of tablespoons at a time, allowing you to sample a wide variety of flavors at a minimal cost.

Keep your spice rack stocked with the following flavorful spices:



*Black pepper


*Celery seed

*Chili powder




*Curry powder

*Fennel seed

*Ground ginger

*Ground mustard

*Mustard seed


*Poppy seed

*Red chile flakes

*Spice blends (look for low-sodium options)


Other Flavorings


*Unsweetened cocoa powder



Use olive oil as your everyday cooking oil, and then add a dash of the more exotic and pricey oils for added flavor.

*Extra-virgin or virgin olive oil

*Flaxseed oil

*Sesame oil

*Walnut oil

*Coconut oil


Experiment with these varieties to add flavor to everything from salad dressing to stew:

*Apple cider vinegar

*Balsamic vinegar

*Unseasoned rice wine vinegar

Sauces, Spreads, and Other Condiments

Always look for lower-salt versions of these additions to your pantry.

And if you buy condiments rather than make them, choose no-sugar-added and no high-fructose corn syrup varieties.

*Barbecue sauce and ketchup (no sugar or high-fructose corn syrup added)


*Dijon and brown mustards

*Fish sauce

*Fresh salsa

*Fruit spreads (no sugar added)

*Guacamole (fresh, no sour cream added)


*Pico de gallo

*Soy sauce

*Tabasco sauce


*Worcestershire sauce

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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