As the days grow shorter and the weather turns colder, the kitchen naturally becomes the heart of the home. Soups, stews and casseroles take the place of lighter summer meals, and it feels good to have the right ingredients ready when the craving for comfort food hits.

Stocking up on a few key pantry items now can make it easier to put together nourishing meals all season long. Having these foods within reach means you won’t have to run out in bad weather or stress about what’s for dinner. More importantly, you’ll always have the building blocks of healthy, satisfying meals waiting in your kitchen.

Here are 7 pantry staples that deserve a spot on your shelves this winter:

1. Beans and lentils (dried or canned) – Rich in protein, fiber and minerals like iron and magnesium, beans and lentils are filling and heart-healthy. They’re also versatile—perfect for soups, stews, grain bowls or even quick salads. If you buy canned beans, rinsing them first helps cut back on sodium while still keeping most of the nutrients intact. Bean and lentil pasta are other useful and healthy pantry staples.
2. Low-salt broth or stock – Few things warm you up like a bowl of soup on a chilly day, and broth or stock is the base of countless winter recipes. Keeping low- or no-salt broth in the pantry lets you build flavor without adding too much sodium. Use it in soups, stews or even to cook grains for a richer taste.
3. Canned tomatoes – Canned tomatoes are one of the most useful ingredients you can keep on hand in the colder months. They bring brightness and acidity to heavier dishes while also adding vitamin C and antioxidants like lycopene. From pasta sauces to hearty stews, they make everyday meals feel a little more vibrant.
4. Whole grains (like quinoa, farro, oats, barley) – Whole grains are packed with fiber, protein and important nutrients such as B vitamins and iron. They’re hearty enough to serve as the base of a meal or as a side dish that rounds out your plate. Quinoa, farro and barley work well in warm grain bowls or casseroles, while oats are perfect for cozy breakfasts or baked goods.
5. Canned fish (tuna, salmon, sardines, mackerel) – Canned fish is a quick way to get high-quality protein and omega-3 fatty acids, which support heart and brain health. The fish can top a salad, be mixed into pasta or enjoyed on whole-grain crackers for a simple but nourishing meal.
6. Nuts, seeds and nut butter – Nuts and seeds add healthy fats, protein and crunch to dishes. A sprinkle of walnuts or pumpkin seeds on top of a soup or salad can elevate the meal while boosting nutrition. Nut butters are equally versatile, working in everything from savory sauces to sweet snacks.
7. Dried herbs and spices – When fresh herbs aren’t available, dried herbs and spices bring flavor to any type of meal. Oregano, cumin, cinnamon, nutmeg and turmeric not only add warmth but also deliver antioxidants and anti-inflammatory compounds. A well-stocked spice rack helps turn pantry basics into meals that taste homemade and comforting.

With these essentials on hand, you can pull together meals that are hearty, balanced and delicious without much effort. A little planning now ensures your pantry is ready for whatever the coming season brings, whether it’s a snowy night, a busy day or simply the desire for a comforting but healthy dish.

Copyright 2024-2025 © Baldwin Publishing, Inc.. Health eCooks^® Heart Healthy Recipes^® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.