Making sure I always have the following food items on hand, makes it easy to always reach for a healthy meal or snack. Equally important, of course, is keeping the junk out because otherwise a super bad day or a few too many cocktails one night and that junk will be your stomach ache later. It is true that if it’s not in the house, you won’t eat it (and that if it is in my house, I personally will!)
Anyway on to stocking the kitchen:
- The first thing you need is access to clean fresh water! Ideally through a kitchen faucet filter or filtrating pitcher or something of the sort. You may not be ready to let go of diet coke, or other high sugared fruit juices or energy drinks altogether…. but it is important to always move towards making water your primary source of liquid intake! Tea and black coffee are great alternatives as well!
In the freezer:
- Frozen lean meats: chicken breasts or whole chicken, lean ground beef or turkey, salmon, or cod. Buy in bulk and freeze in individual serving sizes. Aim for organic, grass fed, antibiotic free meats if at all possible (again, we all have different constraints). If nothing else you ate was organic, it is most important that your meat at least is (blog on why coming soon!).
- Pre-packaged frozen veggies. Great to have on hand in case you run out of fresh veggies for stir frys, soups, etc.
- Pre-packaged frozen fruit or homemade smoothie packs.
In the fridge:
- Eggs (Dairy is second in importance to go organic with. Meat and Dairy organic if possible!)
- Almond milk (ingredient check for no sugar or carrageenan)
- Turkey bacon (ingredient check for no sodium nitrates, and again organic and grass-fed if possible)
- Natural nut butter (peanuts, almonds, cashews, etc… ingredient check for no added sugar or salt and ideally the only ingredient would be peanuts)
- Fresh Herbs, some last much longer than others such as rosemary and thyme
- Your favorite greens and other veggies: For us, we always have white mushrooms, bell peppers, kale, spinach, red potatoes, carrots and jalapenos on hand. We also buy green beans, asparagus, artichoke, or Brussel sprouts on a regular occasion.
- Your favorite fruits: For us, this usually includes green apples, oranges, strawberries and bananas.
- Other dairy: I try to keep my dairy intake low but organic, grass fed, butters and cheeses can still be part of a healthy diet.
- Grains: I also try to keep my grain intake low, but prefer 100% whole grain (usually sprouted) bread, sprouted cinnamon raisin bagels (for a treat) and whole grain corn tortillas.
In the pantry:
- Oils: Coconut oil for cooking, extra virgin olive oil for salads and marinades.
- Plain tomato Sauce and tomato paste to use for the base to pasta sauces or soups.
- Low sodium chicken or vegetable broth to use for soups, watering down sauces, adding flavor to rice and pasta while cooking, etc.
- Whole grain pasta or spaghetti
- Brown rice
- Baking supplies if you like occasional treats: whole wheat flour, baking powder, baking soda, organic cane sugar or coconut sugar, organic brown sugar, molasses, pure maple syrup, cocoa powder, vanilla beans
- Spices: sea salt, peppercorns in a grinder and cinnamon are must haves and then just start slowly adding to your collection (one new spice per shopping trip perhaps?). For savory spices, try oregano, mustard powder, coriander, etc. For spicy try chili powder, cumin, red pepper flakes, etc. Check ingredients on spices as well! You never know when sugar or natural flavors are hiding out in these.
- Garlic and Onions also for extra flavoring!