Kitchen Staples
By Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
The key to a healthy diet is a well-stocked kitchen. We all have busy lives, work late and often don’t feel like cooking when we get home. Making sure you have the right ingredients on hand is key to setting yourself up for success. Here is a list of staples that I always make sure to have on hand, both at my own house and at Nourish Northwest for our cooking classes. Your list will most likely be different, but use this as a guideline and develop your own!
Fresh Produce
(Keep in mind what’s in season):
Avocados
Apples
Bananas
Carrots
Garlic
Ginger
Greens (salad, dark leafy)
Lemons
Limes
Onions (red, yellow)
Potatoes (Sweet, regular)
Shallots
Squash (winter/summer)
Canned goods
Beans (black, great northern, kidney, pinto etc.)
Broth (chicken, veggie)
Chickpeas
Coconut milk
Nut butters
Tomatoes/tomato paste
Tuna
Condiments/Sauces
Curry paste
Dijon mustard
Miso paste
Salsa
Sriracha
Tamari
Freezer
Ground beef/turkey
Chicken
Corn
Edamame
Fish
Fruit (berries, mangoes etc.)
Mixed Vegetables
Pizza dough (whole wheat)
Sprouted bread
Spinach
Turkey Burgers
Veggie Burgers
Refrigerator
Butter
Cheese (cheddar, goat, mozzarella, parm)
Cottage Cheese
Eggs
Milk (cow’s, soy, nut etc)
Tofu/Tempeh
Tortillas (whole wheat, corn)
Yogurt (plain)
Dry goods
Beans
Cornstarch
Flour (all purpose, whole wheat and whole wheat pastry)
Noodles (soba, rice, egg)
Oats
Pasta (whole grain)
Whole grains (quinoa, rice, barley etc.)
Herbs and Spices
Bay leaves
Black pepper
Cayenne Pepper
Chili Powder
Cinnamon
Cumin
Curry Powder
Garlic powder
Ginger (ground)
Mustard powder
Nutmeg
Oregano
Paprika
Red pepper flakes
Sea salt
Thyme
Turmeric
Vanilla
Nuts/Seeds
Almonds
Cashews
Chia seeds
Flax seeds
Pepitas
Sesame seeds
Walnuts
Oils/Vinegars
Apple cider vinegar
Balsamic vinegar
Coconut oil
Grapeseed oil
Olive oil, olive oil cooking spray
Red wine vinegar
Brown rice vinegar
Peanut oil
Sherry Vinegar
Toasted Sesame oil
White vinegar
Sweeteners
Brown rice syrup
Honey
Molasses
Pure maple syrup
Sugar (evaporated cane sugar, brown)