I am frequently asked what my “staples” are; what is in my kitchen? Often times when people first get into cooking more at home, they become overwhelmed and discouraged because they either do not have what they need, or they have fresh food that goes bad. Figuring out what to always have on hand does not have to be daunting. I like knowing that I have a kitchen stocked with all kinds of things that I can use to whip up a quick, healthy meal on a moment’s notice. Here is what I try to have on my shelves, in my freezer and in my fridge at all times:
Pantry
- quinoa
- quinoa pasta
- organic pasta sauce
- old fashioned rolled oats
- steel cut oats
- buckwheat flour
- oat flour
- chia seeds
- hemp seeds
- raw pepitas
- raw nuts
- nutritional yeast
- ground flax seed
- full-fat canned coconut milk
- organic canned beans (black, garbanzo, kidney, navy etc.)
- dried beans
- organic, natural, unsalted peanut butter or sunflower seed butter (or almond)
Vinegars and Oils
- organic, cold pressed coconut oil
- extra virgin olive oil
- balsamic vinegar
- red wine vinegar
- Bragg’s organic, raw apple cider vinegar
Freezer
- organic berries
- red and green grapes
- organic broccoli
- organic edamame (shelled and not shelled)
- peeled bananas
- organic chicken
- organic beef
- wild caught salmon
- sprouted bread (Ezkiel bread)
- spinach and kale pureed and frozen in individual cupcake tins (for smoothies etc)
- organic mango/ peaches
- homemade vegetable stock
Fridge
- hot sauce
- Dijon mustard
- picked red onions
- organic cucumbers
- organic apples
- pickled banana peppers
- Spirulina
- Unsweetened almond or coconut milk
- Hummus
- Organic sprouts (alfalfa, radish, broccoli etc.)
- loads of whatever fresh, organic produce is in season
- fresh, organic greens (spinach, kale, romaine, arugula etc.)
- organic eggs
- fresh herbs
- raw tahini
Spices and Seasonings
- sea salt
- cinnamon
- ginger
- nutmeg
- cloves
- curry
- paprika
- cayenne
- oregano
- pepper
- red pepper flakes
- cumin
- garlic powder
- onion powder
- chili powder
- bay leaf
- lemon pepper
- poppy seeds
Sweet
- dried dates
- organic, raw, unfiltered honey
- organic 100% maple syrup
- coconut sugar/ coconut xylose (Korea)
- stevia
Counter top
- onions (red, white, yellow)
- garlic
- avocado
- cherry/grape tomatoes
- bananas
- any other fresh, seasonal, organic produce
I find that trying to have most of these simple, whole items on hand, I am able to put together loads of different yummy meals and snacks without having to make extra trips to the store or market. It is important to have an abundance of healthy, whole food and ingredients (that you like!) available because then you can easily create something wonderful and delicious. Seasonal produce is a huge necessity but I know in the colder months, it can be difficult to find a variety of fresh options. Utilize your freezer! Freeze some of those juicy stone fruits of summer so you can have a taste come winter. By freezing things when they are in season, you are able to capture almost all the nutrients present in the ripe, fresh produce. Buying organic, frozen produce is a great option too. I do not have many canned things but I do like to keep organic, low sodium beans on hand because they are quick and easy (making sure I rinse them thoroughly first).
So you have stocked your kitchen but you find yourself really wanting something naughty that you do not have at home (ice cream, cheesecake, french fries etc.). By not having these indulgences readily available at home, you are able to give yourself time to really decide if that is what you want. If you just HAVE to have it, then go out and get some! If you are willing to put in the effort to scope out the nearest ice cream parlor, park, and wait in line for that once-in-a-while ice cream cone, then do it! Get two scoops in that waffle cone! Just do not make it a daily ritual. It is much better to go out for indulgences than to keep them in the house, available at all times. I loooooove ice cream but I do not keep any in my freezer because I know I would mindlessly eat spoonfuls of it here or there, without really wanting it. This way, I can give myself time to decide that “nope, today my healthy date-swirled frozen banana ice cream is not going to cut it. I want the real deal,” and I know I have thought about it and I really DO crave it. Life is about balance, and I think that by depriving ourselves of occasional treats and indulgences is cruel and silly. As long as we are mindful about what our bodies are craving, I think it is just fine to give in every once in a while.
Of course, this list is not all-inclusive. There are many other things you can choose to stock your kitchen with. By focusing on whole, simple (and organic, when possible) ingredients, you can’t go wrong.
Stock up! ♦
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