Stocking a Healthy Kitchen

A healthy diet/ life styles begins with having only healthy and nutritious food in your house.  So if you have found that you are having a problem sticking to your New Year’s resolution or you just want to eat better, now is a great time to Spring clean your pantry and start off with a fresh start. There are certain staples that you should have in your pantry so that you can make quick/ easy/ healthy meals. Many of the items are inexpensive and can be stocked up on when you find a great buy. Print out a list and start stocking your pantry with healthier meal options.

BEANS

Garbanzo beans, kidney beans, white beans, dried beans: great northern beans, Lima, lentil, split pea, black pinto

 

 TOMATOES

Canned whole, crushed, chopped, paste

GARLIC

Fresh and minced

 OIL

Olive oil, grape seed oil , Cooking spray

 

TUNA/SALMON

Canned in water

 

WHOLE WHEAT PASTA / GLUTEN FREE PASTA

Couscous, barley, quinoa

 

BROWN RICE

 

OATMEAL

Old fashioned oatmeal

 

LOW- SODIUM BROTH

Beef, vegetable, and chicken

 

DRIED FRUIT

Raisins, apricots, cherries, cranberries, prunes, apples

NUTS

Almonds, peanuts, pine nuts, walnuts, pecans

Butters: almond, peanut, and any other nut

COFFEE / TEA

Coffee Beans, ground, instant

Green Tea, ginger, chamomile, mint

ONIONS

Red, yellow onions

Vinegar

Balsamic, white, red wine, rice

Sauces

Tabasco, low sodium soy

 

SPICES AND BAKING INGREDIENTS

Salt and pepper

Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, tarragon, ground cinnamon, ground ginger

Baking Powder, Baking Soda, corn starch

Flour:  All-purpose flour, whole wheat, cake, bread

Gluten free alternatives:  coconut flour,  almond,  brown rice four

Chocolate: unsweetened squares, coco powder, semi-sweet chocolate chips

Extracts; vanilla, lemon

Preserves/ sugar:  jam, honey, agave nectar, Stevia, confectioner’s, brown sugar

Gelatin: unflavored

Milk: evaporated, powdered

Yeast: dry active

Baking mix, pudding

 

Basics for your refrigerator

Organic cage free eggs

Milk

Cheese: sharp cheddar, feta, parmesan, mozzarella

Yogurt, Greek yogurt

Margarine low fat- non fat

Tofu

Greens for salad

Seasonal fruits and vegetables

Lemon and limes

Cauliflower, carrots, broccoli

Basics for your freezer

Frozen fruit: berries ( no sugar added)

Frozen vegetables: edamame, broccoli, pepper and onion mix, spinach, peas

Fish