Kitchen Essentials


Items listed as essential are foods and tools that are frequently used in the recipes that are posted on our blog. Having these items on hand makes it easy to put together a quick, healthy meal.
Some items may be difficult to find in your area, so I have provided links to purchase the items on-line through Amazon. Items with images are available for purchase through Amazon, just click on the image to view the price.


Fresh Fruit and Veggies
Frozen Fruit and Veggies
Canned Legumes, Fruit and Veggies
Dried pantry items such as legumes, seeds, nuts, grains, vegetables, mushrooms, etc.
Sweeteners, Herbs, and Spices
Helpful hand tools for cooking
Electric kitchen tools such as blenders, food processors, and spice grinders.
Fun to have items that make cooking easy and enjoyable.

ItemEssentialInformation
Broccoli
yes 
Cabbage
yesPurple, green, napa
Carrots
yes 
Cauliflower
yes 
Celery
yes 
Flaxseed - Ground
yesGround flaxseed, or flaxseed meal should be kept refrigerated. I suggest using a blade-type coffee grinder and grinding your own flaxseed as needed to maintain a higher nutrient content.
Fruit - Berries
yesBlueberries, strawberries, blackberries when in season
Fruit - Citrus
yesOranges, lemons, limes, tangerines. I prefer fresh lemon and lime juice in all recipes, but you can substitute bottle lemon and lime juice if it is more convenient.
Fruit - Other
yesIn season fruit and berries (mango, papaya, cantaloupe, watermelon, etc.)
Fruit - Standard
yesApples, bananas, plantains, grapes, pears, other in-season fruits
Garlic - Fresh
yes 
Ginger - Fresh
yes 
Greens (Non-Lettuce)
yesAurgula, spinach, kale, brussles sprouts, bok choy…
Herbs
yesBasil, cilantro, parsley, rosemary, sage, thyme
Hummus
yesHomemade preferred. If purchased, check the ingredients and nutrition label for fat, sodium, and added sugar.
Milk, Non-Dairy
yes 
Mushrooms
yesCremini, oyster, shitake
Onions
yesSweet yellow, red, and yellow onions, with at least one type on-hand at all times.
Potatoes - Standard
yesGold, russet, and purple if you can find them
Potatoes - Sweet
yesStandard jersey sweet potatoes, red garnet yams, and purple sweet potatoes if you can find them.
Squash (Winter Varieties)
yesButternut, spaghetti, acorn, pumpkin, carnival, delicata, kabocha
Tofu - Extra Firm
yes 
Tomatoes
yes 
Tortillas
yesCorn and 100% whole grain. Avoid brands with the first ingredient listed as enriched flour.
Brussels Sprouts
Avocados
 Although avocados are high in fat, they offer some health benefits and can act as the fat replacement for eggs is many dishes such as ice cream and puddings.
Beets
  
Eggplant
  
Greens (Lettuce)
 Romaine, bib, red leaf, or anything but iceburg
Hemp Seed - Hulled
  
Jams or Jelly
 Low sugar, whole fruit brands whenever possible.
Meat Substitutes
 Homemade preferred - commercial brands can be high in sodium, sugar and preservatives.
Miso Paste
 White or yellow, and red
Parsnips
 Parsnips are like a sweet white carrot, they work well in raw salads or cooked dishes.
Peppers
 Red, yellow, or orange bell peppers, pasilla peppers, jalapeno and other hotter chili peppers as desired
Rutabagas
  
Salad Dressings
 I prefer to make my own salad dressings, but if you find a low-fat, low-sugar, low-sodium salad dressing that you enjoy, it makes it much easier to have a quick salad for lunch or dinner.
Sprouts
 Mung bean, soy bean, brocolli, radish, alfalfa, and pea sprouts are available in many grocery stores.
Squash (Summer Varities)
 Zucchini, yellow, crookneck, pattypan
Tempeh
 Tempeh can be high in sodium, so check nutrition labels for the best option. Benefits of fermented soy (brenda davis)
Thai chili paste/sauce
 There are a variety of chili paste options in the grocery store. I prefer Sambal Oelek and Gochujang styles. Be careful and read labels because some of the chili sauces have high amounts of sugar, so read the labels.
Thai curry pastes
 Thai curry paste is available in red and green varities. Although it is high in sodium, a small amount provides a great deal of flavor.
Tofu - Silken
  
Turmeric Root - Fresh
 Many grocery stores are starting to carry fresh turmeric root. Be careful when using fresh turmeric, as it can stain clothing yellow. The yellow pigment in turmeric is curcumin, which as great health benefits.
Vegetables - Other
 Asparagus (in season), cucumber, green onion, jicama, etc.

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