Real Food: Kitchen Essentials

So today I decided to do an impromptu Real Foods post, on a question I get asked regularly- what are the staples in my kitchen?  Beyond showing you what is in my fridge and my pantry, there are a handful of ingredients I keep on hand almost all the time. With these few items, I can throw a meal together in minutes, without having to buy anything extra.

Eggs- Eggs are a staple in many kitchens, but I’m not chowing down on scrambled eggs and french toast every morning (although I do on occasion!). I use eggs for all sorts of different purposes. I throw them in wraps, in a sandwich, poach them, use them in breads, cakes, muffins, as a binder for veggie burgers, or thrown in some broth with noodles for a quick dinner. There are SO many uses for eggs… I couldn’t live without them !

Milk- We usually have at least two types of milk on hand- Organic Almond or Hemp for myself, and Organic dairy for the boy. Since I do not drink milk, I rarely use the cow’s milk, but sometimes it is needed in recipes so it’s nice to have. Milk isn’t just for my morning granola- I use it in so many baking recipes, I need to have it around! 

Bread and Wraps- Nothing is easier than throwing a few quick ingredients in between two slices of bread, or rolling them in a wrap for a speedy meal. But these are equally as good for more complicated dishes- say a soup thickened with day old bread, enchiladas, quick and easy burritos (veg for me, meat for the boyf), grilled cheese when it’s Nick’s turn to cook dinner, bread salad etc. I like my sprouted grain breads, Nick like’s his whole wheat, and we always have wraps of some sort.

Olive, Canola and Sesame Oil- A little oil goes a long way. I use olive for most of my general cooking purposes, because I tend to not use too high a heat or keep foods at high heat too long. I use canola for baking, and baking only- and sesame oil is essential for asian inspired dishes.

Butter and Earth Balance- I’ve said it before, and I’ll say it again: Life is too short to not eat butter. But EB is an incredible alternative, so I use this on occasions the true buttery taste isn’t ideal, and it is SO delicious, without the saturated fat.

Soy sauce- Not just for dipping sushi anymore, soy sauce is amazing to add saltiness and a bit of dimension to many dishes. I use it all the time!

Canned Beans- Since becoming a pescetarian again, canned beans are a staple in my meals, and they’re perfect to use when you want to add some heart-healthy fiber or plant based protein to meatless dishes. 

Tofu or tempeh- Sometimes, you just need a little meat. And because I’m not too keen on the processed fake kind, I like to use tofu and tempeh to add texture and a hearty, filling aspect to my dishes. I always have one or the other, and quite often both! I love how chewy and dense the tempeh is, and how tofu takes on whatever flavor you want it to! Healthy and versatile, score!

Lemons- Fresh lemon juice, lemon zest… they add an amazing flavor to many dishes, brightening up heavy sauces, or making a light spring sauce. I use at least two or three lemons a week! But remember, they are a seasoning in themselves so you don’t need as much salt and pepper! 

Veggies galore!- I always spend the most money at the store on produce. Not only because I buy organic most of the time, but because I like to make them the star of most of my meals! Get friendly with veggies like I am, and you will have a world of opportunity opened in the kitchen! I always have spinach, mixed greens, carrots, celery, avocado and tomato. Plus more, as I pick them out! 

Fresh herbs- There is nothing like a sprinkling of fresh parsley or cilantro that perfectly complements a dish. Or how about a sprig of dill cooked with a fresh peice of salmon, or a little mint added to greek yogurt for a creamy, cooling mint sauce along a spicy curry. Fresh herbs beat dried by far, and I always have at least a few on hand. 

Nut butters- Breakfast, lunch or even dinner- in sauces and soups, the healthy fats and unique tastes of nut butters of all kinds- my favorites are Almond, Peanut, and Cashew, are by far some of the most used items in my kitchen! 

Hummus- Whether it’s making my own, or scouring every market around for the best fresh organic variety, I LOVE hummus. And I put it on pretty much everything. I love it as a dip with fresh veggies, in sandwiches, on breads, on salads… the list goes on! If I don’t have hummus, something is wrong.  

Garlic- Oh, garlic… you stinky friend. How I love thee. Despite it’s reputation as a breath-killer, I LOVE garlic. I put it in any recipe that is not sweet, and I am not exaggerating! I buy the big 5-packs of garlic heads, and it doesn’t take my long to go through it!! 

Onions- I also buy the big bags of onions, because they are indispensible in the kitchen. They go in everything. Pasta dishes, rice dishes, casseroles, stews, soups, curries, salads, the list goes on. And now that I know how to chop them, I don’t fear them! 

Whole wheat pasta- Whole wheat pasta is essential in our house, for nights neither of us feel like cooking, or Nick is on cooking duty and he doesn’t feel like being creative- cook some pasta, add some organic sauce, a sprinking of nooch for me and parm for him and voila! A meal. And it can be used for more complicated dishes, as well! We always have at least 2 or three kinds in the pantry.

Brown rice- Although I love my quinoa, couscous and barley, brown rice is by far my most used grain. I have a nice rice cooker so I’ll cook up a big batcha at the beginning of the week and reheat it for more than one meal. Works great, it’s quick, and even better- it’s CHEAP! I buy big bags of organic short grain brown rice (I like Lundenburg) for $5, and it gives me 10+ servings! That’s less than .50 a serving! 

Potatoes- Potatoes are great for a quick meal, or to add thickness and density to a light soup. Or as fries! There are so many possibilities. Nick likes the white kind, I like the sweet kind, so we usually have one or the other, or both!

There you have it! With just a few key ingredients, I can make a plethora of simple, healthy dishes on the cheap!

xo

K

Tagged as: real food