Pantry & Fridge Staples For Healthy Kids

The easiest way to prepare your family a delicious, simple and nourishing meal is to have a well-stocked pantry.

It’s easy to whip up a nutritious meal without using packet sauces. It’s satisfying and inexpensive to make a salad dressing from scratch or a quick snack when you have the basics on hand. Stocking up on everything all at once can be expensive, so buy 1 or 2 things each week.

Here’s a list of my pantry basics, the top 5 are the ones I recommend you start with.

My Top 5 ingredients

  1. Good quality celtic sea salt (greyish in colour) .
  2. Raw unfiltered apple cider vinegar
  3. Extra virgin cold pressed olive oil
  4. Extra virgin organic coconut oil
  5. Organic balsamic vinegar


  • ✅ A good quality water filter and remineraliser
  • ✅ Unhulled tahini
  • ✅ Organic, free range eggs
  • ✅ Raw nuts and seeds (cashews, almonds, sesame seeds etc)
  • ✅ Red / brown onions
  • ✅ Fresh garlic bulbs
  • ✅ Organic preservative free shredded coconut
  • ✅ Grass fed gelatin powder (gels) and / or collagen powder (doesn’t gel)
  • ✅ Preservative / additive free coconut cream

Herbs and spices (organic)

  • ✅ Black pepper (whole – for freshness of flavour) in a grinder
  • ✅ Turmeric
  • ✅ Cinnamon
  • ✅ Bay leaves
  • ✅ Cardamon pods
  • ✅ Cumin powder & seeds
  • ✅ Nutmeg powder
  • ✅ Oregano
  • ✅ Basil
  • ✅ Sage

In the Fridge

  • ✅ Leafy greens
  • ✅ Broccoli, cauliflower
  • ✅ Fermented veggies
  • ✅ Organic / grass fed meat
  • ✅ Organic chicken (or free-range)
  • ✅ Organic free-range eggs
  • ✅ Kultured Wellness Starter cultures for making coconut yoghurt and water kefir.

In the freezer:

  • ✅ Organic berries
  • ✅ Organic liver and homemade pate
  • ✅ Organic pasture raised meats
  • ✅ Wild caught seafood
  • ✅ Portions of leftover meals
  • ✅ Portions of bone broth (broth ice cubes / cups / 500ml are good size portions).

In the Garden or Pot Plants

  • ✅ Your choice of easy to grow fresh herbs such as thyme, rosemary, lemon balm, mint, coriander, basil, oregano, chives, sage, kaffir lime, parlsey, chilli.
  • ✅ Easy to grow leafy greens like lemon sorrel and rocket

With pantry basics like that, your day to day life in the kitchen will be a whole heap simpler.  Enjoy!



To make an appointment with Fiona Stock, naturopath in Melbourne, Contact I’m here to assist you and your child on your journey to better children’s health.

Online Learning – Building Healthier Kids

Would you like a consultation with me at a fraction of the cost? My online learning classes are jam packed with more advice than I provide in a face-to-face appointment. It’s evidence-based naturopathic wisdom coupled with the latest scientific research on kids health I’ve successfully shared with clients over my 20+ year career.

I’ve also included cheatsheets, checklists, nourishing recipes and 25 page book of class notes.

You will learn:

  • ✅ Understand the cause if common childhood conditions (eczema, poor immunity, food allergies, food intolerances, poor focus & concentration, ADHD, behavioural problems).
  • ✅. Supporting immune function to help support allergic conditions.
  • ✅. Support optimal brain function.
  • ✅. Healthy Eating Plan – including portion size for each age-group.
  • ✅. Natural medicine recommendations,
  • ✅. Plus much more…

Fiona Stock is a Naturopath Melbourne depends on. Fiona focusses on natural therapies for children’s health.

Brisbane Child Naturopath | Children’s Naturopath Brisbane

Adelaide Child Naturopath | Children’s Naturopath Adelaide

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