Essential Winter Pantry Staples for Everyday Nourishment

During the colder months, when fresh produce might be less abundant, stocking versatile staples ensures you can create nourishing meals effortlessly. My top five pantry staples  recommendations are:

Oats: A hearty base for breakfasts or baked goods, rich in beta-glucans that support heart health and steady energy levels. You can prepare them as overnight oats for an easy grab and go in the morning, or prepare them hot for a warm start to your day.

Lentils: Protein-packed and shelf-stable, lentils are perfect for soups or stews. I love making a big batch of dal and freezing it for easy reheat and a quick meal later. Lentils are also known for a high fiber and iron content to combat winter fatigue.

Canned or jarred tomatoes: They’re absolutely essential for sauces and chilis, baked Italian comfort dishes and tomato-based soups. And tomatoes provide lycopene for antioxidant protection against seasonal stressors.

Nuts and seeds: They are my go-to favorites for snacking or topping dishes, offering healthy fats, fiber and zinc to bolster our immunity.

Spices like turmeric, ginger, and cinnamon: These add warmth and anti-inflammatory benefits, transforming simple meals into flavorful, healing experiences.

Sweet Potato & Carrot Muffins

Moist, lightly spiced muffins that sneak veggies into a delicious treat, high in fiber and vitamin A.

Ingredients:

1 cup cooked sweet potato, mashed

1 cup finely grated carrot

1½ cups oat flour

½ cup almond flour

½ cup unsweetened plant-based milk (plus 1–3 Tbsp extra if needed)

⅓ cup pure maple syrup or coconut sugar

¼ cup avocado oil (or melted coconut oil)

1 Tbsp ground flaxseed + 3 Tbsp water

1 tsp baking powder

½ tsp baking soda

1 tsp vanilla extract

1 tsp ground cinnamon

¼ tsp ground nutmeg

¼ tsp fine sea salt

Optional: hemp seeds, orange zest, raisins or chopped walnuts

Instructions:

1. Preheat the oven to 350°F (180°C). Line a 12-cup muffin tin with liners.
2. Mix ground flaxseed with water and set aside to gel.
3. Whisk together mashed sweet potato, grated carrot, plant milk, maple syrup, oil, vanilla, and spices.
4. In another bowl, combine oat flour, almond flour, baking powder, baking soda, and salt.
5. Fold dry ingredients into wet, adding extra milk if needed. Stir in optional add-ins.
6. Divide batter into muffin cups and bake for 22–26 minutes, until a tester comes out clean.
7. Cool in the pan briefly, then transfer to a rack to cool completely.