At my house we enjoy a wide variety of foods, but there are a few things I always have stocked in my kitchen, things I just can’t live without!
Yogurt – I love yogurt, all kinds! One serving of yogurt is a significant source of potassium, phosphorus, riboflavin, iodine, zinc, and vitamins B5 and B12 (dang!) Yogurt is also full of the wonderful, the magnificent probiotics! These little superstars help grow our own healthy GI bacteria, which are an integral part of our overall health and well-being. They help us digest food, support our immune system and even produce the mood stabilizing hormone serotonin. Try some Greek yogurt, not only is it yummy and has all the same vitamins and minerals as traditional yogurt, it also has 2x the amount of protein, which helps keep you satisfied for longer . But, if you don’t enjoy the strong taste and texture of Greek yogurt, stick with the traditional stuff, it packs a nutritional punch too!
Oatmeal – Whether you like rolled or steel cut oats, oats are packed with fiber, antioxidants and tons of vitamins and minerals, such as magnesium, that helps regulate blood sugar and promote our feel good hormones. Oats are also so easy to prepare and can be added to recipes to increase their fiber and nutrient content.
Berries – Berries, such as strawberries, blueberries, raspberries, blackberries, are a huge part of my family’s normal diet. Berries are rich in antioxidants and phytochemicals, which protect our cells from oxidation. Since berries are often a seasonal product and can be fairly pricy, we use a lot of frozen blueberries, strawberries and mixed berries. This is cost effective way to have berries all year round. I add them to smoothies, cereal, yogurt, oatmeal, and also make yummy and (relatively) healthy desserts and baked goods (muffins, scones).
Nuts and Seeds – I love these little guys! They come in many forms and flavors, but all are full of protein, fiber, healthy unsaturated fats. They help promote satiety and weight maintenance. More and more research suggests that eating nuts and seeds on a regular basis promotes heart health. Nuts and seeds come in many varieties; from the delicious and versatile almonds and hazelnuts, which are high in monounsaturated fats, calcium, magnesium and phosphorus; to the Omega 3 pushers like Flax seeds, Chia seeds and Walnuts. Nuts and seeds are great when incorporated into our current fav foods, by sprinkling them on cereal, yogurt or a salad. You can also add them to baked goods and desserts. They are also a great snack to eat on the go, just be careful about portions because they are calorie dense!
Leafy greens: – Dark green leafies (my word) are a staple in my fridge. I buy some individual bunches, but I mostly purchase pre-prepared salad mixes (they are just so darn easy!). I vary my purchases between, baby spinach mixes, red and dark green romaine or even the “power greens” (kale, spinach, mustard, cabbage mix). I always have these on hand to add to recipes, sandwiches, eggs, smoothie or make a quick salad. Tip: Always have some pre-prepared veggies on hand to easily grab when you need a snack or for a meal…this makes it easier to increase the number of vegetables in your diet!
Legumes – Beans, beans the musical fruit…the more you eat, the more you …will feel fantastic! Legumes include beans, like common black beans, red beans, soy, and garbanzo beans, as well as the less popular mung beans, miso and Indian bean. Legumes also include lentils, peas (like black eyed peas) and our beloved peanuts. These magical fruits are powerhouses in the nutrition department. They are high in protein, magnesium, phosphorus, iron, fiber, potassium, zinc, foliate and other B vitamins. They are also great added to foods to increase the volume and quantity of your meals to help feed a big family or a small family of big eaters. They also help increase satiety because of their protein and fiber content.
Fresh fruit – Fruit, including apples, pears, bananas, melons, berries, and grapes… are a huge part of my families’ diet, especially my children. All fruit is packed with fiber, vitamins, minerals, phytonutrients and antioxidants. Our bodies function best with a wide variety of these micronutrients, so eating many different kinds of yummy fruit is a no brainer. Fruit also makes a super easy and portable snack or can be flavorful part of a meal. You can also pair fruits with nuts or seeds, to make the perfect high fiber, high protein, and nutrient dense snack combo.
Eggs – The incredible edible egg…I love that slogan. Eggs got a bad rap a few years ago with the low fat craze, but eggs really are a healthy food to incorporate in our diets. They high in protein, in fact they are the gold standard used for protein, meaning all other protein sources are measured against the incredible egg. Eggs are full of vitamin A, potassium, choline and biotin. And a new growing body of research suggests the ample intake of the essential nutrient choline is linked to a decreased risk of heart disease, some cancers and pregnancy complications. Eggs are a delicious and versatile addition to diet.
These are just a few of the many delicious foods we eat at our house on a regular basis. I love that they are wholesome, healthy, nutrient dense and most importantly tasty!
What are your kitchen staples? Please share below!
