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8 Kitchen Staples

nutrition tips Jun 08, 2017

Stock up on these kitchen staples, and you will always have a wholesome meal and yummy snack on hand.  When you’re in a pinch, these food items are total lifesavers!   

1.     Frozen Meat

Meal planning got away from you this week?  No problem, defrost that frozen pound of ground beef.  Then throw it in a skillet and season it to your preference. Tacos or a taco salad is an easy meal when you’re in a time crunch and one of my go-tos. I do recommend organic, grassfed meat, when possible.


2. Freezer Meals

Next time you make a freezer friendly meal, double the recipe and store the second batch in the freezer for a rainy day. That way, when you have limited time or your little one distracts you and dinner goes from done to burnt (it happens to the best of us), throw that freezer meal in the oven.  Done!


3.     Frozen Vegetables

Need veggies in a pinch? Always keep a pack of frozen vegetables in the freezer in case your fresh veggies go bad too quickly or you start to run out toward the end of the week. Frozen veggies are often more nutritious as fresh since they've been picked and frozen at peak timing to lock in nutrients! I like to have a few bags of frozen mixed veggies at all time to make a quick stir-fry!  


4.    Fresh Spinach

Fresh spinach is great for salads, sandwiches, omelets… you name it! If the spinach starts to turn (you know that point where it’s not yet bad, but you really don’t want to make a salad with it) then sauté it with some garlic and butter.  Let it wilt down and serve as a yummy side dish. You could also throw that spinach in your favorite smoothie or nutrition shake! Here's an example of what I do. 


5.     Sauces

Not all pre-packaged foods are evil.  There are plenty of ready-made sauces like enchilada, BBQ, and salsa made with whole ingredients, without preservatives, little sugar and no MSG. These can be used to jazz up leftover baked chicken or used as a dipping sauce for lunches. You can also find various flavors crockpot sauces.  All you have to do is pour over meat and veggies!  Voilà! Dinner is ready in 6-8 hours!


6.     Nuts & Seeds

These are great to eat as a snack. You can make your own trail mix or add as a topping to salads and yogurt for a satisfying crunch. Keep them in the freezer so not to let the oils in the nuts go rancid!  


7.     Eggs

Eggs are a must to have on hand! Boil half a dozen for breakfast to have ready for the week.  Add them to salads for extra protein or eat as snack.  Not to mention the tons of recipes that call for eggs. Another bonus is they last awhile in the fridge.


8.     Yogurt & Cottage Cheese

These are great for breakfast and snacks especially when paired with fruits and veggies.  Yogurt can be a dip for fruit or a savory veggie dip by adding some spices and herbs like dill and parsley. I recommend full fat, organic dairy when possible. If dairy doesn’t sit well with you, there are plenty of dairy-free options like almond, soy, and coconut milk yogurt. Just watch out for the added sugars or added ingredients to these carefully. 


What are your favorite Kitchen Staples?! Comment below!

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