The Ultimate Guide to the Perfect Wellness Pantry Staples

Healthy Pantry Staples

As much as I love trying out every healthy coffee shop, restaurant and smoothie bar in-town, the credit card bill quickly adds up. That is why I try to have as many healthy pantry staples on-hand at all times.

Creamy, nutrient-packed smoothies? Superfood lattes? Protein packed pancakes? Holistic-health focused supplements? You name it, I try to have my favorite items in my pantry so that I can create the same great items for much less money. 

What’s Inside My Kitchen? 

I post a lot of my favorite staple items on my Instagram stories and often get asked about the products I share. First off, it’s important to mention that I never post about any products that I have not personally tried, enjoyed, or seen results from. Secondly, I’m not a medical professional so these products are based off my personal experience, individual health journey and my opinions. 

Below is a list of my go-to pantry and refrigerator favorites. If you are not in the mood to stock up your pantry now; check out my favorite healthy spots around Atlanta, Georgia here! 

Supplements: 

• Magnesium: Great for stress and better sleep! There are various forms and they are all beneficial for different reasons. Do research and ask your doctor to figure out which (and how much) is right for you. 
• Omega 3 Fish Oil: Anti-inflammatory, full of Omega-3’s and great for skin, hair, nails and joints. 
• Turmeric: Anti-inflammatory superfood
• Probiotic: This is a key supplement for just about anyone. It’s so important to protect your gut!  My personal favorites are the SBO Probiotic from Ancient Nutrition (get 20% off one-time order using my jackietamburo’ at checkout), the Garden of Life RAW Ultimate Care – 100B CFU from , and Ortho Molecular Orthobiotics. 
• Vitex (Chastberry): This supplement is not for everyone but if you have hormone imbalance like myself, then this is a great supplement to ask your doctor about. 
• CDG EstroDIM: Similar to the above; this is not for everyone but can be a great solution to help for hormone imbalance. (Especially if you struggle with estrogen dominance). Ask your doctor! 
• Vitamin D: Energy! We get this from the sun; but these days we typically are not getting enough. Think office jobs and working indoors.
• BOOST B Complex- Energy! Who else wants more of that?!
• Ashwaghanda: Adaptogenic herb to help manage stress levels. It also can help with sleep if you have trouble falling asleep. You can buy this in supplement form or in powder form and add to coffee/baking, etc. 

Refrigerator: 

• Maca Powder: Another adaptogenic herbal supplement. Maca is known to  help with hormone imbalance. I typically add to smoothies, coffee/homemade lattes!
• Chia Seeds: Packed with healthy omega 3 fats, super filling, high fiber and a great source of protein. It is easy to sprinkle into smoothies, on nut butter toast, yogurt parfaits, OR make your own easy chia seed pudding. 
• Flax seed: Packed with fiber, flax seed can be used to help with hormone imbalance. (If you use them in seed cycling i.e. Days 1-14 have 1 tbsp of Flax Seed and 1 tbsp of Pumpkin seeds; Days 15-28 switch to 1 tbsp Sunflower Seeds and 1 Tbsp Sesame Seeds). Flaxseed is full of healthy fats and easy to grind up to add to toast, smoothies, pancakes/waffles, or baked goods. 
• Wheat Germ: This is a great source of folic acid; Add some wheat germ to the same items as above for additional health benefits.
• Goji berries: Goji berries are full of vitamin C. Add to smoothies or yogurt. 
• Dates: I love to blend a date (or two) into my homemade lattes, cookies, yummy homemade deserts, or in smoothies (Kale Me Crazy “Grounded” copy-cat recipe!) to add a little natural sweetness. 

Healthy Freezer Favorites: 

• Frozen Organic Berries: Antioxidants and anti-inflammatory plus full of fiber. I am always adding berries to my smoothies or defrosting them for parfaits, chia seed pudding or to throw on top of pancakes!
• Frozen Banana (sliced up): Adding frozen banana (or zucchini or cauliflower rice) is the perfect way to make your smoothie EXTRA creamy. 
• Daily Harvest Smoothie Cups: I can’t say enough positive things about my Daily Harvest smoothie cups. The cups are delivered in a freezer-pack and you may schedule deliveries whenever you wish. The cups are pre-filled with fruit and vegetables (depending on the combo you chose). All you have to do is fill with liquid (nut milk, coconut water or plain H2o), throw in a blender and you have yourself a smoothie on-the-go! [get $25 off your first box using this code ]

Pantry Items (Dry):

• Camu-Camu Powder: Vitamin-C packed superfood. You need a very minimal amount as it delivers quite the punch. I buy mine off Thrive Market and put a little in my smoothies (especially when I feel I might be getting sick). 
• Multi-Collagen Powder: I love me some collagen powder (and no, not because of the taste). There is no taste in the multi-collagen powder I use daily from Ancient Nutrition (or my other favorites Vital Proteins, and Primal Kitchen). Therefore, it is the perfect addition to my morning coffee (or smoothie, tea, etc.) and I have seen direct benefits in my skin, hair, and nails. 
• Tea: Some people are tea people, some are coffee people; However, I am 100% BOTH. I love a good cup of coffee in the morning and then I switch over to a variety of tea throughout the day. My go-to’s are Green Tea (aim for 3-5 cups a day because of the anti-inflammatory properties), Ginger and Peppermint for post-meals, Sleepy-time Chamomile right before bedtime and many, others. 
• Spices: Cinnamon, Turmeric, Sesame Seeds, Ginger, Onion, Garlic and EBTB (Everything but the bagel – TY Trader Joes!) 
• Goop-Glow: I heard about these skin-benefitting Vitamin-C packets from the Goop podcast. They are small and easy to take along whenever I travel as they make a great beverage to kick-off the morning. 
• Bone Broth & KETO Protein Powder: I’m very grateful to Ancient Nutrition for giving me the opportunity to try their awesome products. I have recently discovered the Peanut Butter KETO protein powder and it has been a game changer! I add a scoop to my coffee and no joke, the combination is amazing. (Any other peanut butter lovers out there or is it just me?!)
• Mushroom Elixirs: If you follow my IG account, you’ve definitely seen my posts about Four Sigmatic. I’ve been trying the various Four Sigmatic mushroom coffee blends and elixirs’ and have yet to try them all. Unlike the typical jittery caffeine pick-me-up, the superfood mushrooms help with the “anxious” feeling that regular coffee can create. 
• Herb Pharmacy Water Drops: I discovered these Herb Pharmacy herbal ‘drops’ at my local Sprouts. Better yet, they are super easy to keep at my desk at work or take with my while traveling. My go-to’s are Chamomile and Astragalus; both for a calming effect on the nervous system. (There is a massive variety including Ginger, Peppermint, Rhodiola, Ginseng, Lemon and more) 
• Apple Cider Vinegar (w/ “mother”) and Honey: I try to kick-start my digestion every morning with warm lemon water, a splash of ACV and honey. 
• Maple Syrup: Maple Syrup has quickly become my staple when baking as s substitute for traditional sugar. One of my favorite homemade chia-jam’s from KaleJunkie has just 3-4 simple ingredients; coupled with Maple Syrup, it adds the perfect level of sweetness. 
• Ancient Nutrition Matcha Latte Mix: Not only is this loaded up with Matcha for a punch of energy, but it is also full of adaptogenic superfood mushrooms for calming effects. Typically straight Matcha hurts my stomach but this specific one (simply mixed with hot water or hot nut milk) tastes great and leaves me feeling good as well!