Having a well stocked pantry can be a life saver during a busy performance or rehearsal period.
If your pantry is stocked and you’ve got a freezer full of organic produce you’ll be able to prep a quick, healthy and satisfying meal at a moments notice.
I created this list specifically for dancer’s because you’ve got unique needs.
This list will provide you with some items to keep on hand to be ready to make a delicious meal in a pinch.
Nutritional yeast is a great food to jazz up vegetables and give them a cheesie quality sans cheese. Often sold in the bulk section of a health food store or in a sprinkle container.
In addition to adding nice flavor to food nutritional yeast also provides B – Vitamins and protein. Those B – Vitamins are going to boost your energy and immune system!
Another food used to jazz up vegetables or add the salt component to dishes. Liquid Aminos contain 8 of the 9 essential Amino Acids.
Amino Acids make up proteins and in order to rebuild and repair muscles you’ve obviously got to make sure you’re covering your amino acid bases. Liquid Aminos can help with this especially if you’re on a vegetarian or vegan food plan.
3. Coconut Milk
Keeping canned coconut milk on hand will provide you with an easy way to add some beneficial fats to your eating plan and will make soups and curries more filling.
It’s a great addition to a soup if you’d like to make it creamier or a nice addition to curry or vegetable dishes for flavor. For dancers, coconut milk is great because it provides electrolytes that help prevent muscle cramps and fatigue.
Healthy food should not be bland or boring. One of the best ways to keep your food tasty and exciting is to use lots of spices. Some of my favorites include cayenne, turmeric, chili powder, curry powder, garlic granules, and cinnamon.
Turmeric is an anti – inflammatory spice and cinnamon helps your body regulate blood sugar!
5. Brown Rice
Choose brown rice over white because it’s less processed and provides additional fiber. Rice is also a gluten free grain so if you’re gluten intolerant or sensitive it should be ok for you digestively.
Combined with low starch vegetables, lean meats, fish or beans, and topped with a sauce made with healthy fats (like avocado, tahini or nuts) you’ve got a complete and filling meal that you’ll enjoy coming back to.
Often mistaken for a grain, quinoa is actually a seed, it’s gluten free and it’s a complete protein. It’s also a good source of B – vitamins and some trace minerals.
Use it as an alternative to brown rice to make a complete and satisfying meal.
This list wouldn’t be complete without at least one superfood. The one I’d pick for dancer’s is Maca powder.
Maca Powder is an adaptogen. An adaptogen is defined as, “any of various natural substances that work through the adrenal glands to produce adjustments in the body to combat stress and increase resistance to stress, and which usually produce no side effects.”
Maca is said to boost energy and immunity, balance hormones and enhance stamina, memory and focus. The easiest way to add it to your diet is in a smoothie.
Tahini is a “seed butter” made from sesame seeds. If you whisk it together with Liquid Aminos, lemon juice, water, garlic and nutritional yeast – you’ve got a super easy AND nutrient dense dressing for salads or warm vegetable dishes.
If you want to start making your own hummus at home – definitely add tahini to your recipe. It’s great source of iron and it provides stress reducing minerals magnesium and calcium.
What’s your pantry staple? Share it in the comments below!!