The Anti-Inflammatory Pantry: What We Always Keep on Hand + 3 Recipes We Make on Repeat
We’ve been thinking a lot lately about how the foods we eat every day support our overall health. One topic that comes up often in wellness conversations is the role that everyday foods can play in reducing inflammation and supporting long-term health.
We recently had the opportunity to hear Dr. Mary Claire Haver, an expert in women’s health whose work we love and trust, speak at the Aspen Institute last summer. She emphasized the important role that everyday nutrition and lifestyle choices can play in supporting women’s health through midlife and beyond. Dr. Haver is not only a wealth of knowledge, but also incredibly relatable and fun to follow!
While inflammation is a natural process in the body, chronic inflammation has been linked to a variety of health issues, including heart disease, metabolic disorders, and hormonal changes that many women experience in midlife. The good news is that many simple, whole foods can help support the body’s natural balance.
For us, the easiest place to start is with a well-stocked pantry. When nourishing ingredients are always on hand, it becomes much easier to build meals that are flavorful, satisfying, and supportive of overall wellness.
Below are some of the anti-inflammatory pantry staples we always keep in our kitchen.
Our Anti-Inflammatory Pantry Staples
Keeping a few nourishing ingredients on hand makes it much easier to build simple meals that support an anti-inflammatory way of eating. These are the staples we almost always have in our kitchen.
Extra Virgin Olive Oil
A cornerstone of Mediterranean cooking, extra virgin olive oil is rich in healthy fats and polyphenols that help support heart health and reduce inflammation.
We use it regularly for:
- salad dressings
- roasting vegetables
- drizzling over grain bowls
- sautéing greens
Beans and Legumes
Beans are one of the most versatile pantry staples and a great source of plant-based protein and fiber.
We often keep:
- white beans
- chickpeas
- lentils
They’re perfect for quick salads, soups, and nourishing grain bowls.
Whole Grains
Whole grains provide fiber and slow-digesting carbohydrates that help stabilize energy levels and keep meals satisfying.
Our favorites include:
- quinoa
- brown rice
- farro
- oats
These grains form the base of many of our plant-forward meals.
Nuts and Seeds
Seeds and nuts are packed with healthy fats, minerals, and plant protein. They add texture, flavor, and nutrition to a wide variety of dishes.
We always keep:
- pumpkin seeds
- sunflower seeds
- hemp seeds
- walnuts
- almonds
They’re great sprinkled over salads, yogurt, oatmeal, or grain bowls.
Fermented Foods
Fermented foods help support the gut microbiome, which plays an important role in digestion and overall health.
Some of our favorites include:
- sauerkraut
- kimchi
- miso
Even a small spoonful can add both flavor and gut health benefits to a meal.
Herbs and Spices
Many herbs and spices contain natural compounds that help support an anti-inflammatory lifestyle while adding depth of flavor to simple ingredients.
We cook with these often:
- turmeric
- ginger
- cinnamon
- garlic
- cumin
A well-stocked spice cabinet makes it easy to turn basic pantry ingredients into flavorful meals.
Leafy Greens
While technically not a pantry item, we almost always keep kale, spinach, or arugula in the fridge.
Leafy greens are packed with antioxidants, fiber, and vitamins that support overall wellness. They’re perfect for salads, smoothies, or sautéed alongside dinner.
3 Anti-Inflammatory Recipes We Make on Repeat
Once your pantry is stocked with nourishing ingredients like beans, whole grains, leafy greens, and healthy fats, building anti-inflammatory meals becomes much easier.
These are the kinds of recipes we come back to again and again....simple, satisfying dishes made with wholesome ingredients that support overall wellness.
Anti-Inflammatory Breakfast
Packed with antioxidant-rich blueberries, healthy fats, and fiber, this smoothie is a refreshing way to start the day while supporting brain and gut health.
Anti-Inflammatory Lunch
Gut Healthy Kale + White Bean Salad (Erewhon inspired!)
A hearty bowl filled with whole grains, roasted broccoli, and a creamy peanut sauce that delivers both flavor and nourishing plant-based protein.
Anti-Inflammatory Dinner
Comforting, warming, and full of spices like turmeric and ginger, this plant-based dish is rich in fiber and protein while delivering incredible flavor.
Final Thoughts
Eating in a way that supports your body doesn’t have to be complicated. Keeping a pantry stocked with wholesome ingredients makes it easier to build simple, nourishing meals any day of the week.
And if you’d rather skip the cooking, Tuesday Foods can do it for you. We prepare fresh, nourishing meals using many of these same wholesome ingredients—so you can enjoy healthy food without the extra work.
Browse the menu and order from Tuesday Foods, and we’ll take care of the rest!
