Essentials to a Healthy Kitchen

Happy Weekend!

Many of the people I interact within the fitness community are talking about their diets more so than exercise right now.  Likely, this is due to the overindulging occurring over the holidays and the desire to feel “on track” again.  This had me thinking about my own eating behavior and what habits I’ve changed for the better over the years.  With that, I was inspired to talk about the essentials to a healthy kitchen.  I’ve noted that the more “essential” items I have, the easier it is for me to cook something healthy on the fly as opposed to ordering out or eating something not so wise.  In the past, I used to make a special trip to the grocery store if I wanted to cook a new recipe.  That can often lead to just not going and then not cooking healthily.

I took a snapshot of two of my cupboards to show you what is in them at this very moment.  Let’s go through my “essentials” list:


The top picture is the cupboard where I keep canned goods and non-perishables:

  • Beans – provide fiber, need for chili, chickpeas for baking
  • Diced Tomatoes – chili and crockpot recipe staple item
  • Coconut Milk – casseroles, baked goods, soups
  • Butternut Squash, Pumpkin & Sweet Potato purees – baking, pancakes, soups
  • Tomato Sauce & Paste – crock pot recipes, chili and dipping sauces
  • Corn – for my favorite chili recipe (taco chili)

The lower picture is my disorganized Spice and Baking shelves:

  • Curry
  • Cumin
  • Garlic Powder
  • Basil
  • Herbs with Lavender
  • Oregano
  • Saffron
  • Thyme
  • Ginger
  • Cinnamon
  • BakingPB2, Honey, Liquid Stevia, Baking Powder, Vanilla Extract, Plumazins

Naturally, that is only two of my cupboards that I showed you in this blog.  However, some other items that I always have on hand that won’t expire quickly:

  • Liquid Egg Whites
  • Almond Milk
  • Protein Powder (vanilla, chocolate and plain flavors)
  • Walnuts
  • Almonds
  • Almond Flour
  • Coconut Flour
  • Ground Flaxseed
  • Minced Garlic (for a jam if you don’t have fresh cloves)
  • Agave Nectar

Last but not least, I purchase a lot of MEAT and freeze it.  This also prevents me from not being able to “think of something to cook.”

  • Ground Turkey Breast
  • Ground Chicken Breast
  • Skinless Chicken Thighs
  • Pork
  • Chicken Sausage
  • Ground Lamb
  • Chicken Breasts or Tenderloins

Now, I’ve overwhelmed you with some kitchen items, yes.  But having a WELL STOCKED KITCHEN has hands down been one of the reasons I am successful with my healthy eating habits.  It takes some time, but once you start to stock up, you’ll find yourself feeling successful when you pull up a recipe online and know that you have all of the items for it.  Perhaps you might have to swing by the store for some fresh ingredients, such as an onion or bell peppers, but everything else is at your fingertips.

Have a fantastic and fit weekend!


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