If you’ve read this blog before, then you know that I like to eat a lot of fresh fruits and veggies.  Five years ago, I would have bought fruits and veggies and they might have spoiled on the counter due to my lack of knowledge on what to do with them.  Now, I make sure the kitchen has a few essentials to make the produce prep a little more fun and interesting.    

Here’s my shopping routine:  

1. Pick out the best looking fruits, veggies, and herbs
2. Make sure I’m stocked with my kitchen staples  

Below is a list of what I try to always have on hand.  Try out 3 or 4 items and see how you do.   

1.  Dates

Wonderful as a sweetener for smoothies, or chop them up and put them into oatmeal.  Try stuffing them with almond butter for a filling snack.

2.  Almonds

Have you ever made your own almond milk?  It’s a lot easier than you think.  Raw almond milk is packed with nutrients and tastes unlike any store bought brand.  

3.  Quinoa

Mix with cinnamon, ginger, and maple syrup for breakfast quinoa.  Toss with roasted veggies for a main dish.  

4.  Coconut Oil and Cold Pressed Olive Oil 

Coconut oil is great for cooking because of its higher smoke point.  Cold pressed olive oil is a great oil for making your own salad dressings.

5.  Celtic Sea Salt

Many sea salts are bleached with whitening agents and heated at high temperatures.  Celtic Sea Salt is dried in the sunshine and is packed with nutrients that support a healthy nervous system.

6.  Spices Galore

Cayenne, cinnamon, ginger, turmeric, paprika, nutmeg, curry, garam masala.  Stock up on these and more to flavor your creations in a pinch!

7.  Chia Seeds

These provide an amazing energy boost.  They also nourish your brain.  Soak them in water until a gel forms and they’ll stay good in the fridge for about 2 weeks.  Mix into drinks or fruit puddings.

8.  Dijon Mustard, Tahini, & Tamari

The perfect additions to any dressing. 

9.  Veggie Stock

Throw some veggies in a blender.  Add the mixture to a pot with some veggie stock and spices, and you’ll have the freshest instant soup you’ve ever tasted.

10. Coconut Milk 

I’m not a huge ice cream person, but I’ll get a craving every now and then.  Coconut milk + maple syrup + celtic sea salt + ice cream machine = smooth and frosty delight in under 30 minutes.

11. Apple Cider Vinegar

ACV is famous for being able to balance the body’s PH.  Throw into sauces, dressings, or dips.  Mix with water and drink it for optimal health. 

12. Maple Syrup

My all time favorite sweetener.  Packed with antioxidants.  

If you need some additional inspiration in the produce department…it’s usually hard for me to turn down the following:

1.  Lemons

Wonderful for vitality.  Extremely alkaline.  I squeeze lemon juice on everything. 

2.  Broccoli

A whole head of steamed broccoli with a little lemon dijon dressing and you’ve just had yourself a quick and delicious no-fuss meal. 

3.  Bananas 

Smoothies, smoothies, and more smoothies.  Also great to take with you as a snack on the go.  

4.  Kale/Spinach

I alternate between these two, but I’ll always have at least one in the fridge.  Throw them into that banana smoothie.  Chop up and mix into your pasta sauce or quinoa salad.  Sauteé with garlic, onion, and tomatoes.     

5.  Local Produce

This will be the most nutrient dense produce in your market because it will have been picked the most recently.  

I applaud you if you’re planning on going to the store and picking up some of these items.  I will warn you that the first trip is always going to be the most expensive.  Remember that all of these staples (excluding the produce) keep very well on the shelf, so you won’t need to purchase them frequently.  It might be an investment at first, but it’s sure to pay off.  

What are some of your favorite kitchen staples?