A nutritionist’s Autumn/Winter pantry list

A well-stocked pantry

When I say my pantry is my best friend, I’m not kidding. A well stocked pantry is key to healthy eating, in my opinion. Having cupboards with the ingredients you need is one of the fundamental ways to make home cooked food taste good!

As a busy mum, doing a kitchen reset and restock isn’t just about cleaning; it is also about creating calm. A decluttered and well stocked kitchen means fewer decisions, faster meals, and less overwhelm on chaotic weekday evenings.

Stock up on seasonal superfoods

Restocking your pantry with nutrient-dense staples gives you more control, flexibility, and nutrition. Your Autumn/Winter wholefood pantry is your secret weapon for feeling nourished, satisfied, and energised as the ingredients are naturally rich in the vitamins, minerals, and fibre which your body craves as the temperature drops and your immune system works harder.

What to stock:

Wholegrains

• Oats, brown rice, farro - great for breakfasts and nourish bowls

• Quinoa, barley, millet, buckwheat - great variety for soups, salads

• Whole-grain pasta - quick, comforting meals

Legumes and beans

• Canned chickpeas, black beans, lentils - your staples

• Dried lentils (red, green) - great for soups and curries

• Canned or dry kidney beans, cannellini beans, butter beans - for stews and casseroles

Broths & bases

• Bone broth (chicken, beef, or veggie)

• Vegetable stock cubes or paste - easy flavour boost

• Miso paste - umami base for soups or marinades

Note: Keep a stash of homemade broths and stocks ready at hand in the freezer.

Tins

• Tinned fish (salmon, sardines, mackerel, anchovies) – as you mentioned

• Coconut milk - for curries and soups

• Tinned tomatoes - a pantry staple

Jars

• Nut butters (almond, peanut, cashew)

• Seed butters (tahini, pumpkin seed) - excellent for dressings and sauces

• Honey, maple syrup, or date syrup - natural sweeteners

• Jam or fruit compote - a seasonal touch for breakfasts

Healthy Fats

• Olive oil, avocado oil, coconut oil

• Nuts (walnuts, almonds, pecans, hazelnuts)

• Seeds (chia, flax, pumpkin, sunflower, sesame)

• Ghee

Note: Many of Autumn’s seasonal fresh produce contain beta-carotene. Think pumpkin, squash, sweet potato, and dark leafy greens such as kale and spinach. Beta carotene is the plant-based form of vitamin A and is a fat-soluble vitamin. The addition of fat, for example, in the cooking process aids absorption of the beta carotene.

Flavour boosters and condiments

(Store in the pantry until opened; refrigerate afterwards unless otherwise noted)

Savoury

• Capers

• Olives (green, black, Kalamata)

• Sun-dried tomatoes (in oil or as a paste)

• Jarred roasted red peppers

• Pickles, gherkins

• Artichoke hearts (jarred)

• Anchovies or anchovy paste

• Olive tapenade

• Mustard (wholegrain, Dijon)

Umami & fermented

• Miso paste

• Tamari, soy sauce, or coconut aminos

• Fish sauce

• Worcestershire sauce

• Sauerkraut or kimchi (fridge)

Acid

• Apple cider vinegar, balsamic vinegar, red/white wine vinegar

Heat

• Harissa paste, sriracha

• Thai curry pastes (red, green)

Spices and herbs

• Cinnamon, turmeric, ginger, cumin, paprika, smoked paprika, nutmeg, clove, cardamom

• Thyme, oregano, rosemary, sage, bouquet garni, bay leaf

• Sea salt, black peppercorns – essentials

Flours

• All-purpose, self-raising flour, whole wheat, spelt, rye, bread flour, buckwheat, almond, garam and coconut flours - provide variety for both everyday and speciality baking.

• Baking powder, soda, yeast – baking staples

Bare minimum baking pantry essentials

• Baking powder

• Baking soda

• Active dry or instant yeast (for breads)

• Granulated sugar, brown sugar

• Dried fruits - raisins, cherries, figs

• Almond extract

• Vanilla extract

• Chocolate chips

Warm drinks

• Herbal teas (chamomile, ginger, chai, rooibos, peppermint, sleep teas, hibiscus) -soothing, warming and seasonal

• Coffee or matcha - daily ritual

• Cocoa/cacao powder - cosy drinks or baking

• Green tea

• Golden milk ingredients: Turmeric, pepper, plant milk for anti-inflammatory support.

Autumn seasonal all-stars:

Here’s a more in-depth look at a few of my favourite Autumn pantry ingredients.

Quinoa

A wholefood “superfood”. Quinoa is a nutrient-dense, naturally gluten-free grain pronounced KEEN-wah. Remember back in the day when it first rose in popularity and no one knew how to pronounce it? Quinoa is a seed and comes in red, black, or white. It is a complete protein source, containing all nine essential amino acids. This makes it a great choice for plant-based or vegan diets. Other benefits of quinoa are that it is high in fibre, folate, copper, and manganese. It is also a good source of iron, zinc and magnesium.

This anti-inflammatory grain contains quercetin and kaempferol. Both flavonoids help to protect cells from damage caused by free radicals. Something we all need to be thinking about post summer sun.

Always rinse or soak quinoa before cooking, as this reduces various anti-nutrients such as saponins, tannins, and phytic acid. These can bind to important nutrients such as iron and hinder absorption.

How to use: I meal prep in bulk and have it in the fridge ready to use for easy lunches in autumn nourish bowls or accompanying a selection of seasonal roasted veggies. Also, I love to make quinoa coconut porridge for a protein-rich alternative to traditional porridge.

Buckwheat

Unlike the name suggests, buckwheat doesn’t actually contain any gluten and is naturally gluten-free. In my opinion, buckwheat is a very underrated addition to any pantry. I think people are slightly put off as they are a little unsure as to what to do with it.

Buckwheat is a great source of protein, fibre, magnesium, calcium, and iron. It is also a good source of B vitamins and vitamin K. New routines and slowing down during autumn can lead to a sluggish digestive system. The high fibre content in buckwheat is wonderful for helping to get things moving.

How to use: There are three main forms of buckwheat these are unhulled groats, hulled groats, and buckwheat flour. I use buckwheat flour in many of my baking recipes, for example, breakfast pancakes. I also like to make roasted buckwheat groats to top porridge or yoghurt bowls with. Roasted with cinnamon, coconut oil and honey. I also love to boil buckwheat groats to have with roasted veg, or I make them into a savoury porridge with mushrooms and a poached egg. So delish!

Nuts

All the wholesome and grounding dishes of autumn lend themselves well to the use of nuts. Think walnuts, pecans, hazelnuts and almonds. Such a wonderful hit of vitamin E, protein, healthy fats and omega-3, selenium, and copper. Nuts are a cornerstone of the Mediterranean diet, which boosts many health benefits. All nuts have varying vitamins and mineral contents.

How to use: After a trip to the Alps early last winter, I have utilised nuts in my cooking far more. The French use nutritious nuts in so many of their dishes. My favourite was a super wholesome farro, butternut squash, blue cheese, and hazelnut stew that I enjoyed in a gorgeous organic cafe in Chamonix. A dish I would never have thought about creating before. Since then, I have been experimenting with adding nuts daily into my diet, adding them as toppings to porridge, savoury or sweet, and making my own nut milk. Almond nut butter is so simple to make, and once you’ve made your own, you won’t look back. To make, add 3 cups of pre-roasted almonds (roast almonds in the oven at 180°C for 10 minutes, stirring halfway through). Once the almonds have cooled, add them to a blender and blitz until smooth. Stop halfway through to stir down the sides. You can add a little cinnamon or vanilla essence for different flavours.

I hope you have great fun setting up your pantry. Remember, it can be as fancy as you like; check out Pinterest for some amazing pantry setups. Or like me, choose to recycle old glass jars. Do whatever makes it inspiring and easy to manoeuvre your way around your cupboards and inspires you to play with real wholefoods.

Katie