Kitchen Staples

Staples to always have in your kitchen

It has been said time and time again, but I think it needs to be said again, being prepared is the easiest way to keep yourself on track. If you don’t have healthy ingredients in your fridge and cupboards, to be able to make healthy meals, then it will make it that much easier for you to just say “I don’t have anything to eat” and that will result in you ordering a takeaway. If you always keep healthy fresh produce in your fridge and healthy grains in your cupboard, no matter how short on time you are, you will always be able to whip up a healthy meal that will keep hunger at bay and that pizza delivery guy away from your door. This also goes for having healthy snacks. Being able to pick up something healthy will stop you going to the shop for chocolate, just because you are hungry.

I thought it might be helpful for you all to know what I try and keep in my kitchen at all times, so I always have a healthy meal to make. So, here is my list:

Cupboard

- Tinned tuna (Great for salads or mixed into egg whites for a post-workout snack)

- Whole wheat pasta

- Quinoa

- Pearl Barley

- Whole Wheat couscous

- Brown rice

- Buckwheat noodles (Perfect for my go-to miso noodle dish)

- Bulgar Wheat

- Almonds

- Walnuts

- Hazlenuts

- Oil spray

- Canned tomatoes (A great addition to so many dishes, like pasta or for making salsa)

- The biggest herb and spice selection you have ever seen (These MAKE a meal). Some of the most used in our house are chili, paprika, cumin, cinnamon, coriander/cilantro, cardamom and parsley.

- A selection of teas like green tea, chocolate chai, peppermint, ginger etc. I can’t even begin to explain how big by tea collection is.

- Beans. Preferably dried, but if not, canned. You will have to soak the dried first, but if you use canned, make sure you rinse them first. (Great addition to Mexican dishes or to grains and salads)

- Almond butter (I put this in smoothies, on apples or just eat from the jar)

- Olive oil (for dressings)

Frozen

- Home-made bread, frozen in slices. (This includes home-made rolls and bagels too)

- Frozen salmon fillets (They defrost quickly and are a great addition to salads)

- Frozen vegetables (So simple to add these to meals to make sure you are getting your 5 a day)

- Turkey muffins

- Frozen berries (I put these in smoothies)

Fruit/Vegetables

- Bananas

- Apples

- Grapefruit

- Avocados

- Fresh Herbs (These can really make the difference in any dish)

- Garlic (Can’t describe how much I love this stuff. Put it in pretty much everything)

- Sweet Potatoes and regular Potatoes (A jacket potato is a quick and healthy meal, providing it has the right toppings)

- Spinach and Kale (I add this to egg white scrambles or omelettes and smoothies)

In the fridge

- Fat Free Greek yogurt

- Home-made salsa

- Eggs (Oh, I can’t even stress how important eggs are for healthy meals and snacks)

- Skimmed milk (For smoothes and porridge)

- Almond milk (For same as above. Although, I often just drink it out of the carton. *ooops*)

- Chicken breasts (So versatile.  Salads, on top or grains or with egg whites.)

- Roast chicken (I roast 2 of these a week, carve them and keep them in the fridge for meals)

- Various lettuces, cucumber and tomatoes (I have at least 1 salad every day)

- Chopped cucumber, carrots and peppers (Great to snack on)

- Cheese (I don’t always buy the same, but it is usually a strong cheese like feta or soft goats cheese, as you need less of it. I add it to salads or frittatas)

- Cottage cheese (I have this as a post-workout snack)

- Home-made hummus

- Ground turkey (I make meatballs or burgers with this)

Obviously my usually weekly shop has more than this, but I try to always have these things in my kitchen, so I can always make a healthy meal.

What do you always make sure it in your kitchen?