Kitchen Staples You Should Always Have on Hand

A lot of you always ask what I keep stocked in my pantry and refrigerator, so I wanted to share a few of my staples with you today! I hope you take this list and start keeping some, if not all, of these body loving foods on hand! Consider this an addition to your usual grocery list. These are must-have foods every health-conscious person NEEDS in their kitchen.

CHIA SEEDS

You can add this nutrient powerhouse to just about anything! I bake with chia seeds all the time. You can throw some into your salads. You can even toss some into a smoothie! You can even make a super easy chia seed pudding with just adding almond milk!

WHY do you need this? This high protein and fiber combo will ensure you stay full between meals. Plus, the omega 3 fatty acids contribute to glowing skin. Glowing skin? Yes please!

NUTS

WHY do you need this? Nuts and seeds contain healthy fats, protein, fiber and are great win you need to take your snack on-the-go! This is your official green light to go “nuts” with walnuts, cashews, pumpkin seeds, almonds and more. Just be sure to keep the portion sizes in check!

QUINOA

WHY do you need this? This popular superfood gives your body a great combo of protein and fiber. Quinoa has all nine essential amino acids which are hard to find in the plant world. Plus, it is super versatile and incredibly delicious no matter how you prepare it. You can use quinoa for breakfast, lunch, dinner, snacks, and even desserts!

CINNAMON

Every healthy kitchen starts with a well-stocked spice cabinet and cinnamon is definitely an all time favorite. It is a great addition to so many things! Smoothies, mixed in with yogurt, thrown into your baked goods… there are so many ways to use cinnamon!

WHY do you need this? Cinnamon has been shown to help with fat loss while helping stabilize blood sugar levels. It can also bring out the sweetness in foods without added sugar.

ROLLED OATS

WHY do you need this? They are high in fiber and complex carbohydrates which digest slower in your system keeping you fuller, longer. You can eat them for breakfast as oatmeal, throw it into smoothies, or even use it in baked goods. If you are gluten free like me, you can find plenty of options for GF rolled oats!

NUTRITIONAL YEAST

Yummmm! Have you tried nutritional yeast yet? You can put it in and on almost everything – sauces, soups, pizza, salads, popcorn… like I said, almost everything!

WHY do you need this? It is high in plant-based protein and a lot of brands are fortified with vitamin B12 which is hard to get when following a plant-based diet.

GREENS

Whatever you love and TONS of it! I always love to keep spinach and/or kale on hand.

WHY do you need this? Anti-inflammatory properties, essential vitamins, and minerals along with detoxifying chlorophyll are just a few reasons to pile your plate high with greens. The more greens, the better!

LEAN PROTEIN

WHY do you need this? Your body needs adequate amounts of protein to energize your body, repair muscle tissue, and give your system all of the amino acids it needs for a workout recovery. And for my girls, protein plays a huge part in helping you feel energized and looking youthful! Which is what we all want, right? I love grilled chicken breast, grilled shrimp, browned turkey meat, baked salmon, and grilled beef tenderloin. You can also combine nuts, seeds, grains, and legumes for more protein. It is important to mix things up every day!

COCONUT OIL

WHY do you need this? It is a high heat oil which means it can be cooked at high temperatures without breaking down and losing its nutrients. Look for organic and cold pressed coconut oil. Not a fan of coconut flavor, give avocado oil a try! I use both all the time!

DRESSINGS AND DIPS

WHY do you need this? When eating healthy and clean, you will be eating A LOT of veggies! I want you to savor and enjoy every bite. The right dips and dressings will help make that happen, so be sure to stock up! Hummus, almond butter, balsamic vinegar, extra virgin olive oil, lemon and garlic for seasoning are a few staples that you will always want to keep in your kitchen.

BANANAS

WHY do you need this? This potassium packed powerhouse is a must in a kitchen. Keep a few pre-sliced bananas in the freezer for smoothies, make muffins out of them, or even pancakes! Bananas also make a great pre-workout snack if you need a bit of fuel before a sweat session.

PEANUT BUTTER/ALMOND BUTTER

Ignore the fact that this is the last item on my list, peanut butter and almond butter is my favorite food on the entire planet. I highly recommend you always keep some sort of nut butter on hand!

WHY do you need this? Just like nuts, nut butter is packed with healthy fat and protein which fill you up and keep you satisfied and full. Look for organic nut butter with no added sugar, salt, or oil. The only ingredient on the label should be the nut itself!

One of my best tips for starting to eat healthy and continuing to eat healthy is to make sure your kitchen is stocked with these staples. These are the foods that you can turn to over and over again, you can use in a variety of ways and are there to provide a base for your meals.

When you have a kitchen filled with delicious, nutritious ingredients that also happen to be super versatile, you’re much more likely to stick to your healthy eating habits and make something nutrient-dense for you and your family. I hope you find this list helpful and use it next time you hit the store!

-Body By Riss