3 Plant-Based Pantry Favorites from Amazon

In today's article I am going to list out my favorite pantry items with links to where you can find each on amazon. You can find most of these items in-person in most grocery stores, but I wanted to provide you with a link to order just in case!


Each food listed below has different benefits and applications in the diet. I will explain the benefits and application for each food listed below.


Please note, these are my affiliate links. You can find these items yourself on Amazon, but I may receive a small commission on the sale of these items when you use my links to purchase them. If you use these links there is no additional cost to you!


1. Hemp Hearts



What are they & where do they come from?


Hemp seeds (or "hemp hearts") are a great addition to the diet. They are packed with omega-3 fatty acids and plant based protein.


These little seeds are derived from the Cannabis Sativa plant. Hemp hearts are the soft inner part of hemp seeds, which becomes available once the seed is shelled. Despite stemming from the Cannabis Sativa plant, hemp hearts don’t contain any CBD or THC which is why you can find them for sale at normal retailers.

Nutrition breakdown


3 tbsp of hemp hearts contains about 180 calories, 1 gm of fiber, and 10 grams of protein (wow!).


This is very significant for a naturally occurring non-soy plant protein source.

Hemp hearts are also a good source of iron, which makes them extra beneficial for a Vegetarian or Vegan diet (both of which may be at risk for low-iron/anemia)


How to use hemp hearts:


They do not have any taste of their own, which makes them a great addition to meals for anyone looking to up their protein without changing the taste profile of what they're eating.

  • Sprinkle on Greek yogurt, oatmeal, or salad

  • Blend into smoothies or dressings


2. Chia Seeds



What are they & where do they come from?


Chia seeds are edible seeds derived from the Salvia hispanica plant. They are small, firm, little black seeds and look very similar to poppy seeds.


Nutrition breakdown


3 tbsp contains about 175 calories, 12 gm of fiber, and 6 gm of protein


Chia seeds contain a similar amount of calories than hemp hearts, What sets these little black seeds apart is that, although they are lower in protein, they are a significant source of soluble fiber. Chia seeds are even better than hemp hearts for getting your omega-3 fatty acids as they're found in a higher ratio within a serving of chia seeds.


When my clients are struggling with constipation, Irritable bowel syndrome, or high cholesterol I like to introduce chia seeds. While every individual's diet and needs vary, chia is a simple and natural way to significantly increase your intake of soluble fiber, which is often lacking in the diet of people suffering with any of the previously listed conditions.


How to use chia seeds:

  • Sprinkle on Greek yogurt, oatmeal, or salad

  • Blend into smoothies or dressings

  • Make chia pudding


3. Amy's Canned Lentil Vegetable Soup



Tell me more


Anyone that has worked with me knows I am a HUGE advocate for quick and easy meals. My role as a dietitian is not only to make meals more balanced, but to make it as easy and simple as possible for you to make your meals.


Amy's has great products in general, but I am a big fan of this specific soup. You can keep this in your pantry as an easy 5 minute meal for a cold winter day or whenever you skip out on your grocery run!


You can enjoy this as a smaller meal or add to it to make it a filling and satisfying meal. We'll chat more about the nutrition information and ways to bulk up this soup below.


Nutrition breakdown:


1 can is 270 calories, 540 mg sodium, 41 gm carbohydrates, 8 gm fiber, 11 gm protein


Usually, canned soups can be extremely high in sodium. This makes it difficult for anyone on a sodium-restricted diet, including anyone with heart or kidney disease. One of the many things I love about this soup is that while there is a substantial amount of sodium, it is still appropriate for someone looking to limit their sodium intake.


"Low sodium" is defined as 140 mg or less per serving. In my personal experience, I have never found a "low sodium soup" that tastes great and doesn't take a very long time to prepare, but this soup does both.


A typical sodium restriction is anywhere from 1500-2500 mg sodium per day. With this entire can containing 540 mg, it is very reasonable to work it into a low sodium diet.


This soup also contains a good amount of fiber and plant based proteins, since it Is full of lentils. In the next section we'll discuss ways to bulk up the protein to make this meal even more filling.


How to use Amy's Lentil Vegetable Soup:

  • Top with shredded cheese for extra calories and protein

  • For a non-vegetarian option, you can add leftover chicken, fish, etc. for extra calories and protein

  • Add some curry powder and pepper to kick it up a notch

  • Pair on the side of a salad for more fiber


I hope you enjoyed today's article with my top 3 pantry suggestions. I'd love to know if you found today's article to be helpful and if you'd like more suggestions / article topics like these in the future!


Thank you for reading!



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