Q&A: Pantry Staples | A Master List of Everything You Need

A well-stocked pantry can make meal planning and preparation easier, more convenient, and more cost-effective while also providing a sense of security and promoting healthy eating habits.

We asked Karena Adnani, a clinical dietitian who runs her successful practice “Did I Eat That” and has curated diet plans for many celebrities, to share a Pantry Guide with shelf- stable essentials, healthy snacks, and immune boosting ingredients to stay healthy.

1. Whole grains such as oats, quinoa, ragi, and barley are rich in B vitamins, which serve as co-factors in enzymes. Furthermore, they contain fiber, which helps eliminate toxins. These staples live in the pantry indefinitely, and can be used in every possible meal right from breakfast porridges to a dinner side.

2. Lentils, beans, and chickpeas are a great source of protein as well as zinc and help regulate immune function. They can be used in curries, soups, hummus, and salads.

3. Yogurt is a pro-biotic and supports gut health. Top it up with omega-3 rich chia seeds or flaxseeds or churn it into buttermilk and your mid-meal snack is sorted!

4. Citrus fruits such as lemons, oranges, and amla that are a powerhouse of Vitamin C, an essential in fighting infection, can be used as a condiment, dressing, or juiced to be had as a shot.

5. The immunity boosting power of Indian herbs and spices should not be underestimated. Ginger, garlic, turmeric, licorice (mulethi), and fennel can be used to make immune boosting tonics as well as added to recipes to enhance flavor.

6. Nuts, nut butters, and nut milk, provide vitamin E, a powerful antioxidant that   modulates   immunity,   especially in the aged. Moreover, they are energy dense, satiate hunger pangs, and keep you fuller for a longer period of time.

7. Low calorie snacks such as fox nuts (makhana), rice puffs (kurmura), rice or millet crackers, can be stocked up and enjoyed guilt-free.

8. Peas, green beans, and carrots are some of the vegetables that don’t lose their nutritional value on freezing and can save a trip to the grocery store!

9. Virgin coconut oil and ghee are both good anti-viral agents and can be used for cooking.

10. Lastly, re-purpose your leftovers! Minimizing food waste is the need of the hour as supplies are limited. For example, sauté leftover vegetables with garlic, ginger and some protein for a quick and delicious stir-fry.

About Karena Adnani:

Karena Adnani is a Clinical Dietitian with a passion for spreading awareness on the importance of nutrition in improving quality of life.

She has a Bachelor’s degree in Biochemistry from Boston University and a Post Graduate degree in Clinical Nutrition and Dietetics from SNDT University. She runs a successful clinical practice, “Did I Eat That” which aims to prevent lifestyle disorders by helping people incorporate balanced meals.

Her client-centered approach and nutrition counselling rooted in scientific evidence has helped her to customize diet plans for celebrities such as Siddharth Malhotra, Vicky Kaushal, and Rakul Preet Singh. She is also an active member of the Indian Dietetic Association (IDA), a health consultant for corporates such as HPCL (Hindustan Petroleum), E&Y (Ernst Young) and has conducted various workshops on the relationship between food and mood.

With the onset of the pandemic, she has provided virtual consultations and steered many webinars on curbing stress eating, boosting immunity, and holistic meal planning.

For more health and nutrition tips follow Karena Adnani on Instagram.