Five Kitchen Staples for Eating Healthier

By June 27, 2018nutrition

Must Have Staple Ingredients For Healthy Snacking

With so many choices out there, we decided to put together a list of our favorite, most versatile, staple ingredients for healthy, nutrient-dense eating. Plus, we wanted to give you the run down on many of their benefits and uses — as it’s helpful and often motivating to understand exactly what we’re putting into our bodies.



1. Nonfat Greek Yogurt 

High protein and super easy to play around with…pair a few spoonfuls of organic greek yogurt (or coconut yogurt!) with a bowl of fruit, granola, and hemp seeds. Once noon hits you can also use a bit of greek yogurt to whip up a low-fat, high protein chicken salad… the true lunchtime meal-prep hero! Planning for dinner? Toss a dollop into marinade for a creamier consistency! Our non-fat greek fave is an excellent source of calcium, potassium, and even zinc. Opt for a cultured coconut yogurt and up your probiotic game. Plus, non-fat greek yogurt has twice the protein content of those other sugary options.

2. Unsweetened Almond Milk 

You’ve got to ditch dairy for this. Almond milk is naturally rich in vitamins and minerals, low carb, and lower in calories than dairy milk. Splash it over your cereal instead of regular milk or cream up your coffee and tea, the plant based way! Need a post-workout solution? Add several ounces of almond milk into a shaker bottle with a protein powder of your choice.

3. Spinach 

Total green gold. We suggest always keeping one or two boxes of organic baby spinach in the bottom of your fridge. Spinach is low in fat and cholesterol while super high in protein, fiber and calcium. Boost your green count by dropping a handful of spinach into a morning smoothie or pair your dinner with a side of wilted spinach, cooked in avocado oil.


1. Almond Butter   

Yep, we really love almonds. Almond butter is the older, smarter sister of peanut butter. It is a great source of healthy monounsaturated fats associated with lowering the risk of heart disease. Add a heaping tablespoon into your smoothies to keep you fuller longer, as it’s a hefty source of protein. You can even whip up a meat marinade or vegetable sauce with a little bit of almond butter. Pro Tip: It’s actually super easy to make your own raw almond butter at home! Check out Cookie and Kate here if you’re looking for a DIY nut butter go-to.

2. Sprouted Bread 

A digestive dream. The sprouting process breaks down proteins and carbs, helping make sprouted grain foods low glycemic and easier to digest. Your body will end up retaining a larger number of vitamins and nutrients! Toast up one slice in the morning with an egg white scramble on top or even run out the door with a slice of almond butter toast.

3. Turmeric   

Turmeric is making a hit right now in various golden-milk blends and even as a superfood smoothie add-in. Turmeric is a strong anti-inflammatory agent, excellent for your muscles, joints, and skin! With too much turmeric it might end up being all you taste, but toss a teaspoon into your morning smoothie or combine with other spices to season your veggies and your body will thank you.

These nutritious swaps can be worked into your every day meal plans without a blink. They’ll help you stay fuller longer and serve as a means of quickly boosting your nutrient intake. Cooking healthy and smart is so much easier when your kitchen is stocked with the right foods from the get-go!

What are your go-to healthy staples? Let us know in the comments!

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