13 Staples for a Healthy Kitchen

Where to start with healthy eating and wellness? If you’re stumped and confused by all of the information out there, I’ve comprised a list of 13 staples to stock your kitchen with to be prepared for all that life throws at you. You’ll eat what’s around you so when you’re surrounding yourself with healthy food items, you’re much more inclined to eat healthily!

I always suggest to clients to do a kitchen clean out, removing all items containing a long list of ingredients including preservatives, high fructose corn syrup, sugar (in all it’s forms), additives and food dyes. And you know what junk food items are lurking around! Surrounding yourself positively with healthy items will bring positivity, wellness and happiness into your life.

Now, for the list:

1. A rainbow of vegetables. The more color in your vegetable drawer, the healthier you will be! Add dark leafy greens such as kale, spinach, and swiss chard. Beets, carrots, peppers, brussel sprouts, broccoli, asparagus- the list goes on and on! No supplement or vitamin can replace the nutrient content in real food that comes from the Earth.

2. Coconut oil. This oil provides healthy saturated fats and contains lauric acid, which is a medium chain triglyceride. It has been shown in studies to be antiviral and antibacterial, and has been shown to aid in blood sugar and digestive regulation. It also may help increase your HDL (your good cholesterol) and thyroid and metabolism function. Incorporate it into healthy desserts, breakfast smoothies, oatmeal, and more.

3. Avocado. These health boosters are an amazing source of monounsaturated fats, (specifically oleic acid) multiple vitamins and minerals and fiber. Oleic acid is a heart healthy fat and may help reduce inflammation. Avocados actually contain more potassium than bananas! Add avocados to salads, sandwiches, meals, soups, and even smoothies.

4. Nuts / Nut butter. Rich in polyunsaturated fat, nuts and nut butters are excellent for blood sugar regulation and provide healthy plant based protein as well. I recommend almond or cashew butter with added sea salt (no other added nasties).

5. Quinoa. This pseudo-grain is actually a seed! It has a gritty, delicious texture and contains all of the essential amino acids, making it a complete protein! Quinoa is also rich in iron and magnesium. Swap out white rice and bread for quinoa in your next salad or main meal.

6. Chia / Ground Flax seeds. These seeds are tiny but their benefits are immense! Full of protein, fiber, and omega 3 fatty acids, they are basically tiny power houses that should be in your diet every day! Add to oatmeal, smoothies, and sprinkle into soups or meals.

7. Whole Oats. Who doesn’t love a creamy bowl of porridge? Oats are high in soluble fiber that is essential for proper digestion, and benefits the healthy bacteria living in the gut. Add to your morning routine to boost your whole grain and fiber intake. You want to make sure you are buying whole oats as opposed to quick oats. Steel cut is great too!

8. Plant based milk. Whether you’re looking to bake, make smoothies, oatmeal, or just sip on, I love recommending plant based milk that is rich in antioxidants, vitamins and minerals. Try different variations such as hemp, oat, almond, and cashew. Even better, try making your own to leave out the additives! I love this post by Nutrition Stripped on how to make your own almond milk. When buying from the store, I always look for carageenan-free, as it has been linked to some digestive issues.

8. Legumes. Beans, beans, they’re good for your heart, the more you eat them…I think you know the rest. They are an amazing source of fiber, protein, and many key nutrients! Adding plant based protein to your diet over animal protein lowers your saturated fat intake immensely. So make hummus, add chickpeas to salads or soups, or enjoy black beans with avocado, salsa, and quinoa!

9. Plant based protein powder (such as hemp). I love having a plant based protein powder handy to throw into smoothies for a healthy balanced meal or add a scoop to my oatmeal. I love hemp protein powder by Nutiva, but you can also find many other variations such as rice and pea protein.

10. Raw honey or pure maple syrup. These are great natural sweeteners full of antioxidants and enzymes. I always make sure the honey says “raw” and it hasn’t been processed to death!

11. Lemon / Lime. These are my go-to citrus fruits for flavoring for pretty much ANY dish, now that I think of it. I gave up salad dressings long ago and lemon and lime has become my favorite with olive oil, cayenne and garlic powder. I also love lemon and lime in water! Add it to main meals for amazing flavor, too, with always an extra squeeze before serving.

12. Fruit. Keep it colorful and varied, just like vegetables! With all the sugar, though, fruit servings should be kept to two to three per day.The more varied, the more phytonutrients and antioxidants you’ll be getting. Eat the rainbow!

13. Extra virgin olive oil. Last but certainly not least, extra virgin olive oil is an excellent monounsaturated fat rich in antioxidants, which makes it heart healthy and beneficial in reducing inflammation in the body, while increasing the absorption of fat soluble vitamins (A, D, E, & K). Use it in sauteed dishes, baking savory meals, and drizzle over meals or salads. Extra virgin means that it is the first press of the olives after they ripen, providing the best nutrition.