New Year Fresh Start Day 6: Refreshing Your Pantry and Cupboards
It's a fun action day today!
Welcome to Day 6 of the New Year Fresh Start Challenge! Today’s Focus: Refreshing Your Pantry and Cupboards
Yesterday we covered brain-healthy foods (and snack recipes!), and today is another fun one: refreshing your pantry and cupboards. Learn which products support an anti-inflammatory, nourishing kitchen as we walk you through snacks, cereals, packaged goods, and canned foods with simple, practical steps to help you make choices that feel good for your body and your goals.
And because food is expensive, Diana also shares her recommendations for making the most of the items you already have while gradually shifting toward an anti-inflammatory way of eating.
We also include our favorite fueling breakfasts - give them a try!
Your checklist for today is simple:
Read through our pantry Buy/Keep and Phase Out lists
Apply it to your cupboards and pantry, one shelf at a time, until you are done
As you go through, use the ingredient label info on Day 3 to help guide you!
If you think a family member or friend would be interested in this challenge, please forward this email! And to upgrade to VIP and access all the challenge offers (all the recipes, guides, relationship with food workbook, Q&A and more), you can do so here.
Pantry Refresh: What To Add and What To Phase Out
Diana’s note:
I don’t like to think of food as toxic or “good vs. bad,” but I do think some choices can support our health and energy more than others. If you’re excited to get started right away, you can donate any “phase-out” foods to a local food bank or pass them along to a college student who could use an easy meal. You can also simply use up what you have and have the “keep” foods in mind for your next grocery run.
It’s also completely fine to make these changes gradually. Swap things in slowly and choose options that feel good to you. One helpful approach is to pair any phase-out foods with nutrient-dense ingredients, so you’re still moving toward an anti-inflammatory diet while reducing waste.
Pantry Refresh: Three Steps
Step 1: Cereals and Breads
Weil Nutrition Corner™ Tip: Cereal can be a good source of fiber; look for high-fiber varieties to help you reach your recommended 40 grams per day. Also be aware that high-sugar cereals are found in many “adult” brands - always check labels, and add your own natural sweetener to low or no-sugar varieties, if you prefer a sweeter taste.
Our Favorite Fueling Breakfasts!
Dr. Weil:
I mostly eat savory breakfasts, and one of my favorite easy breakfasts is a miso-tahini veggie wrap. It’s quick, satisfying, and full of flavor. Miso is a fermented food, making it an excellent choice for your gut health.
I like to keep a jar of the spread ready in my fridge: just mix 1 cup of raw sesame tahini with two tablespoons of miso (I usually opt for red miso for its deeper flavor) and two cloves of garlic, mashed into a paste. It’s creamy, savory, and packed with umami.
To make the wrap, I spread a generous layer of the miso-tahini mix onto a whole-grain tortilla or flatbread, then pile on whatever fresh veggies I have on hand - usually some thinly sliced onion, grated carrot or red bell pepper, crisp cucumber, and a handful of lettuce or greens.
You can roll it up and slice it in half if you’d like. It also makes a great lunch or snack, and the spread doubles as a dip for raw veggies or crackers.
Diana:
The more I study nutrition, the more convinced I am of the adage that breakfast is the most important meal of the day. It really does set the tone for the rest of the day and helps regulate blood sugar levels, maintain steady energy, and reduce cravings later on. But I also know how easy it is to skip breakfast when you’re rushing out the door.
Thankfully, there are healthy and quick breakfast options available! I do believe that sweet breakfasts can be healthy, mainly when they include protein and fiber to keep you full and satisfied. Think oatmeal with fruit, flax, chia seeds, Greek yogurt, berries, and nuts. But I’m personally a big fan of savory breakfasts, which I find help curb sugar cravings later in the day.
One of my favorite quick go-to meals is Molletes - a classic Mexican breakfast made with toast, melted cheese, beans, and pico de gallo. Traditionally, it’s baked, but that takes a bit too long most mornings, so I toast the bread, top it with a slice of cheddar, and microwave it until it’s just melted. I then heat the black beans in the microwave and mash them with the back of a spoon or a fork. Pile the beans on top of the cheesy toast, then add pico de gallo, a slice of avocado, and a little salt and pepper. If you have the time, add an egg cooked over-easy on top.
It’s satisfying, balanced, and loaded with protein, fiber, and healthy fats. And ready in under five minutes!
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Step 2: Packaged Food, Dry Goods and Oils
Step 3: Canned and Jarred Foods
Herbs and Spices
We are big fans of spices - not only do they enhance flavor, but they also offer up healthy benefits. Herbs are best when used fresh, but dried herbs (such as basil, sage, thyme, and rosemary) are perfectly acceptable for everyday cooking. When purging your kitchen, take the time to look at your herbs and spices: open each and sniff for freshness; toss if they’ve lost their aroma. Some anti-inflammatory herbs and spices we enjoy and recommend include turmeric, curry powder, ginger, and garlic.
Be sure to read tomorrow’s post where we include recipes with some of these spices!
Weil Nutrition Corner™ Tip: Keep herbs and spices in the refrigerator for the freshest flavor. If your spices are near their end date or have lost some of their aroma, start a list of what you need to replace, and keep an eye out for spice sales - spices that are at the end of their shelf life aren’t bad for you, they just don’t offer as much taste.
Products to Help You Organize Your Pantry
Below are some products that can help you organize your pantry space.
Over The Door Pantry Organizer. This organizer makes it simple to see all your canned goods at once - and frees up pantry space.
Bamboo Stackable Storage Bins. These storage bins are great for root vegetables like onions and garlic - you can easily see what you have on hand.
Pantry Lazy Susan. These are great for either the pantry or counter top, to store oils and spices for easy access.
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Tomorrow’s challenge includes Anti-Inflammatory Spice Recipes and Dr. Weil’s Tinned Fish Guide - enjoy!