Kitchen Staples for a Healthy Life

Kitchen Staples for a Healthy Lifestyle | Chaos & Chamomile

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Hi, everyone! Today I wanted to write about things you should always be keeping in your kitchen. I don’t know about you, but I definitely struggle with keeping a clean diet if I don’t have healthy foods in the house! I’ve broken it down by category and explained why each of these foods is great to have.

I also made a printable for you as well (perfect to pop on your fridge!). You can download it here.
Oils

Extra Virgin Olive Oil – My go-to oil whenever I’m cooking. It’s delicious in a stir-fry or mixed with balsamic vinegar for a salad dressing.

Coconut Oil – Coconut oil has been named one of the best healthy fats by health gurus. It’s not only great to have in the kitchen, but it can be used for hair and face masks as well! I’ve found some good coconut oil brands from TJ Maxx at a good price.

Seeds/Nuts

Almond/Peanut Butter – Having some kind of nut butter on hand is great for when you need some extra protein or fat in a pinch. You can have a banana with almond butter or rice cakes with peanut butter for a snack. Trader Joe’s Mixed Nut Butter is one of my favorites! Another good option is PB2, which is powdered peanut butter. Still yummy, but a lot less fat. Perfect to add to smoothies!

Chia Seeds – I add these to yogurt, smoothies, salads – pretty much everything. It’s a super simple way to get extra fiber in your diet (which we can all use a little more of!).

ย Beans

Black/Kidney Beans – These are high in protein and easy to substitute in meals when you don’t have meat on hand. Way cheaper than ground beef or turkey and still delicious in a taco bowl!

Lentils – Lentils have tons of fiber and protein. I love to cook these up with some salt, pepper, and caramelized onions. Great as a main or side dish!

Chickpeas – I looooove roasted chick peas. You just wash them, season them with oil and whatever spices you want, and throw them in the oven. They’re perfect whenever I’m craving chips, but wanting something healthier instead! They’re also great in energy balls like these.

Hummus – Okay, this is basically mashed up chickpeas. It’s great to keep hummus around to have as a healthy snack with carrots, snap peas, or bell peppers!

Dairy

Eggs – I always keep eggs in the house. Hard boiled eggs are such an easy snack to make and each one has 6g of protein in it. I use this egg cookerย to make them, and keep some right in the fridge so they’re easy to grab. You can also whip up some scrambled eggs with veggies for a healthy breakfast!

Cheese – Cheese gets a bad rep, but it contains such healthy fats! I like to keep shredded mozzarella on hand to add to scrambled eggs and taco bowls.

Milk – I like to keep lactose-free milk on hand. Tommy loves cereal so he’s always using milk. I also love milk in my matcha lattes. If I don’t want cow’s milk, my next choice is the Hint of Honey Vanilla Almond Milk from Almond Breeze.

Greek Yogurt – It’s always nice to have plain greek yogurt in the house. You can throw it in a smoothie or add some fruit or honey to it to sweeten it up for a snack. I always like to use it as a substitute for sour cream (tastes the same – I swear!).

Cottage Cheese – Cottage cheese with kiwi or pineapple is my favorite morning snack. I add some chia seeds to it and it keeps me full all morning. It has a lot of protein so it will keep you going!

Grains

Oats – Keep oats on hand for an easy and filling breakfast. Throw some fruit and a touch of real maple syrup in it to sweeten it up.

Brown Rice – If you’re ever finding yourself needing a carb to add to dinner, make some brown rice! Always good to have in the cabinet. It’s cheap and you can buy it right in the bulk section. I like to have my rice cooker do the work so that I can focus on the rest of the meal.

Quinoa – Quinoa is awesome to throw into a buddha bowl or even in a salad. It adds a hearty element, plus it’s high in protein!

Vegetables

Garlic – I add garlic to almost everything. Not only is it delicious, but it’s damn good for you too. I recently discovered the magic that is a roasted garlic head, and I have no idea how I lived life before! ๐Ÿ˜‰

Onion – I keep a sweet onion in the house. It adds extra flavor to stir-frys, salads, and eggs.

Lemon – Lemons are great to have on hand for seasoning seafood or adding flavor to tea or water!

Greens – Kale, spinach, arugula – take your pick! Keep greens in the house so you can easily whip up a salad.

Snacking Veggies – My snacking veggies I mean pick up any vegetable that you like to eat raw or with hummus. Broccoli, cucumbers, and green beans are good choices.

Fruit

Bananas – Inexpensive and easy to grab on your way out the door. It’s the perfect pre-workout snack in my opinion. Also great to have on hand if you want some “nice cream“!

Berries – Raspberries and blackberries are packed with fiber. Great to add to yogurt, a smoothie, or to eat plain.

Meat

Chicken – Chicken is usually my go-to meat – it’s inexpensive and easy to stir-fry or bake. And I love to throw together some chicken salad for an easy lunch.

Salmon – I love salmon. It’s so easy to whip up in the oven for dinner – just add a lemon and some spices. You can add veggies and some brown for a healthy dinner. I personally love salmon on a beet/goat cheese salad!ย ๐Ÿ˜‹

Spices

Utilize your spice rack to pack your dishes full of flavor. I always keep salt, pepper, garlic powder, onion powder, thyme, rosemary, and dried basil (among others) in my spice arsenal!

 

What are some healthy staple foods that you keep in your kitchen?

kitchen basics

7 thoughts on “Kitchen Staples for a Healthy Life

  1. I love this list! These are definitely all things I try to keep in my kitchen as well. I also add ground turkey to the list because it’s a much healthier alternative to ground beef for certain dishes.

  2. What a great list and with a printable too! Some great herbal teas are a nice staple to have around too. That way when you start craving something besides water there is a healthy alternative on hand.

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