How to Stock a Healthy Kitchen

Having a properly stocked kitchen guarantees that you will always have a couple weekday meals that can quickly be thrown together yet still be delicious and healthy. The first step is to purge expired products, deep clean and then reorganize. It is also important to determine which products you will ever actually use in the future.

1.      Fill your pantry with whole grains

Whole grains offer fiber, folic acid, magnesium, vitamins E and B6, copper, zinc and dozens of phytochemicals. Just because the food is brown, do not assume that it is whole grain. Look for one of these words 100% whole grain, 100% whole wheat or rye as the first item in the ingredient list. Whole grains contain more fiber than white flour products, making it easier for you to get the recommended 25+ grams of fiber each day. Fiber helps our GI tract transit time, stabilizes our blood glucose and helps to keep us full. We suggest brown rice or parboiled rice due to the higher nutrient content. We also love ancient grains such as quinoa, farro, polenta, barley, bulgur and oats to round out a meal. Choose a whole wheat pasta or higher protein pasta such as Barilla Plus. Make sure to pair the grain with a protein such as lean ground beef/turkey or crab which is one of our favorites. Whole grains are a great source of carbohydrates which fuel our muscles and brain.

2.       Load up on canned beans and legumes

Canned beans and legumes are a great source of plant protein to keep on hand. We like black beans, fat free refried beans, pinto beans, white beans, and kidney beans along with chickpeas. Beans and legumes can be used in chili, tacos, and soups. You can also toss them in salads. It is important to rinse and drain the beans in a colander before using to reduce salt intake. Beans are also a great source of fiber and a shelf-stable protein to have on hand. Eating a more plant forward diet has been shown to reduce heart disease and inflammation.

3.      Buy meat and seafood for an easy protein boost

Canned tuna, salmon, and chicken are great sources of protein that also have long shelf lives.  Anchovy paste is also great if you want to elevate the flavor of salad dressings and pastas. The freezer is a great place to store different proteins that you are not ready to use right away. Some healthy examples that store well include extra lean ground turkey, boneless, skinless chicken breasts, chicken/turkey sausage, turkey bacon, and pork tenderloin. Seafood like shrimp, salmon, and wild Alaskan cod are other popular proteins to have available. Protein lasts in the freezer for about 3-9 months depending on what type of meat it is.                     

4.      Stock your kitchen with good fats to increase your HDL cholesterol

Good fats like olive oil and avocados contain primarily unsaturated fat, which help your heart and blood vessels by lowering your LDL cholesterol and increasing your HDL cholesterol. Nuts such as almonds, cashews, peanuts, and pine nuts are great to have on hand. They can be used many different recipes or simply eaten by themselves as a snack. Nuts last longer when stored in the freezer and the same is true for seeds. Chia seeds, hemp hearts, and flax seeds are all great sources of fiber and are commonly added to smoothies, yogurt bowls, and oatmeal for bulk. Any type of natural nut butter such as peanut, cashew, or almond is great to add to fruit, bread, or oatmeal to increase the protein of a snack or meal.

5.      Elevate the flavor with seasonings and spices

Some common seasonings and spices for cooking are red pepper flakes, paprika, cumin, cayenne, bay leaves, garlic powder, and onion powder. Some common spices for baking are cinnamon, nutmeg, and vanilla extract. The ingredients in this category vary based on what your preferred seasonings and spices are. If you have not cleaned out your spice cabinet lately, now is a good time to check for expired spices or toss the ones you do not use.

6.       Step up your sauce game with condiments

Popular condiments are olive oil or avocado oil, olive oil mayonnaise, ketchup, barbeque sauce, buffalo sauce, mustard, and ranch dressing. Some of our favorite brands for sauces and dressings are Primal Kitchen and Tessemae’s. Hot sauce is also popular and usually has a longer shelf life than other condiments and can be used on a variety of foods. Soy sauce, tamari, hoisin, and sriracha sauce are good to increase flavor in your dishes. Finally, think about the garnishes that elevate a meal and make it more nutritious like pickles, olives, capers, and dried chilies.

7.       Do not forget stocks and broths

Bone broth is a great way to add protein to your diet either by drinking it or using it in cooking. Stock and broth have a long pantry shelf life before opening and can be stored in the freezer in ice cube trays after opening for prolonged preservation. Broth is high in sodium so buy the low sodium varieties.

8.       Embrace canned vegetables for an easy source of nutrition

Canned tomatoes come in a variety of forms like whole stewed or fire-roasted and can be used to create delicious homemade pasta sauces, soups, stews, and chilis. One of our favorite brands is Pomi because it does not have any added sodium. Keeping a variety of low sodium canned vegetables ensures that you have easy vegetable options to add to your meal. Canned vegetables have the same, if not more, nutrient value than fresh vegetables because they are locked in at the peak of harvest. Be sure to rinse your vegetables before you eat them to remove as much sodium as possible.

9.       Place seasonal fruits in easily accessible kitchen spots

Having nutritious food available makes it more likely you will eat it and get your recommended 3-5 servings of fruit per day. In the summer, it is easier to have fresh fruit available. In the winter, try pears, apples, navel oranges, clementines, pink grapefruit and grapes. Leave the fruit out on your kitchen island or cut it and place it in the middle of your refrigerator so it is a go to snack for you and your family.

10.   Go for frozen fruit when your favorite fruits are not in season

Frozen fruit like pineapple, mango, blueberries, and bananas are great for making delicious smoothies that also help increase your fruit and fiber intake for the day. Frozen fruit can also be heated up and used in oatmeal or yogurt bowls whenever you do not have fresh fruit at home. Frozen fruit lasts longer and can be more economical if you do not eat your fruit quickly. It also can contain a higher nutrient value than fresh fruit.

11.   Eat more frozen vegetables for more vitamins and minerals

Frozen vegetables like spinach, broccoli, and riced cauliflower are great for a quick side dish or adding a hidden vegetable to your smoothie. Frozen stir-fry is another popular option for increasing your vegetable intake. The nutritional value of frozen vegetables is typically higher than fresh because it is picked at the peak of harvest and the nutrients are locked in.

12.   Use dairy products to level up your snack game

 Dairy products like milk, yogurt, string cheese, and Babybel cheese are great protein options for snack or meal time. Dairy products are also high in many nutrients like calcium, phosphorus, potassium, vitamin D, and more. Milk is used in different recipes and we recommend plain Califia or Malk for dairy-free options and 1% for a regular milk option. Yogurt is great both in recipes and by itself with toppings like granola, fruit, chia seeds, and honey. Some of our favorite brands are Fage Greek Yogurt, Siggi's Icelandic Yogurt, or Forager’s Cashew Yogurt for a lactose-free option. Make sure you grab the plain yogurt for no added sugar. Some cheeses are higher in fat and sodium than others but Good Culture Cottage Cheese is one of our favorites and a great protein source. 

13.   Stock up on healthy snacks for when you get the munchies

We recommend that you go to the refrigerator for fresh food for a snack. However, shelf stable snacks can come in handy. Popcorn is considered a whole grain. Individual bags of Skinny Pop are one of our favorites. Jerky in the form of beef, turkey or salmon are a good portable protein when you are on the run or need to increase your protein intake. Most of us love a sweet treat so choose 80% or higher dark chocolate. Two of our favorites are Hu and Lily’s.

In conclusion, having a well-stocked pantry, refrigerator, and freezer helps you save money, time and prevent food waste. Also, although it may take a couple hours to deep clean and reorganize your pantry, just know that your future self is thanking you!