Ever wonder what an RD keeps in her kitchen? This week I’m sharing an example of the items our house typically keeps stocked, both in the pantry and in the refrigerator, and how we use them.
Tomato paste, sauce, and pasta. Great to have on hand for when we decide to have a pasta night (or for pizza night, too). I heat the sauce and paste on the stove with fresh or dried herbs to make sauce.
Tomato soup. A quick dinner option which can be paired with a sandwich or salad – great for the wintertime.
Oatmeal. A staple for my yogurt and oats breakfasts as well as great in pancakes and cookies.
Peanut butter. A great addition for smoothies or easy-packed PB&J sandwiches for meals or snacks. Also good with a banana or apple slices.
Beans. A perfect, quick protein addition for soups, salads, or pasta dishes. Just drain, rinse, and enjoy (this helps reduce some of the carbohydrates contributing to gas production). I’ll also eat them plain as a snack.
Pancake mix. A must for those weekends when only pancakes will do. You can also make large batches and have them as snacks during the week.
Snapea Crisps. One of our favorite savory snacks. Also add nice flavor and crunch to a salad.
Potatoes. Purple, red, Yukon – we like them all. My favorite is roasting them in the oven with olive oil, salt, and rosemary. Potatoes last for a long time if kept in an opaque bag in cool temps.
Brown rice. While I do have rice to be cooked from scratch, pre-cooked rice is perfect for quick lunch or dinner meals – pair with a salad and protein and you’re done!
Chocolate chunks. I found these while researching low FODMAP foods and never looked back. We eat them “as is” or mix in to brownies or cookies.
Beef jerky. There is almost always some variety of turkey or beef jerky in the pantry. A great transportable recovery snack (when paired with some carbohydrates) after a long workout or when craving a salty snack.
Nuts and raisins. Make your own trail mixes by picking and choosing different nuts, seeds, and dried fruits. Also great on salads.
Sandwich thins. The perfect size for an afternoon PB&J or turkey sandwich.
Dried herbs. Fresh are great but keeping dried herbs and spices on hand ensure we can always mix things up a bit. Cinnamon, rosemary, basil and cumin are big in our house.
Avocado oil. A great all-around oil – it has a high smoke-point so good for high-heat cooking. It’s also good for baking and in dressings, although olive oil will give you a little more distinct flavor.
Please note: some items contained in this photo are gluten-free due to a known wheat intolerance in our household. Wheat-containing versions are appropriate substitutes for individuals tolerant of wheat.
Brown rice tortillas. A good option for those that need to be gluten-free. While these don’t fold well cold, they work great as a quesadilla.
Apples and pears. Good for snacks paired with cheese or PB. Pack easily in a “lunch”, and apples stand up well to being tossed around a bit in a bag.
Mushrooms. Great fresh or sautéed, mushrooms give a nice umami (or savory) flavor to dishes. You can add them to ground meat recipes to add bulk and flavor.
Greek yogurt and cottage cheese. Again, part of my favorite oats and yogurt dish, but also great for smoothies. Love the small cottage cheese containers – perfect snack size or to bring for a salad topper at work.
Avocadoes. Mashed up on toast, diced on top of a quesadilla, or blended in a smoothie – can’t beat ‘em. Store un-ripened ones in the fridge to make them last longer and move them to the countertop when you’re ready to let them ripen.
Assorted vegetables. Spinach and tomatoes are perfect for salads, while peppers and green beans are great sautéed. Go for a variety of color with your fruits and veggies.
Reduced fat cheese. Add some shredded cheese to a salad or eggs in the morning; sliced works well on a sandwich or rolled up around turkey and lettuce for a snack.
Pork tenderloin. Pork is a lean protein source and a favorite of ours, especially when rubbed with sage, rosemary and olive oil before roasting in the oven.
More assorted vegetables. Yes, more veggies. Chopped Brussel sprouts and broccoli are so easy to add to eggs, stir-fry dishes, or salads. Buying carrots whole helps them last longer – once peeled can be cut up for dipping or shredded into tomato sauce to add some sweetness.
Chia seeds. Great source of omega-3 fats and can easily be added to yogurt or smoothies (tip: make sure to let them absorb fluid before consuming!)
Eggs. A great quality protein source which is typically easier on the wallet and lasts longer in the fridge. Egg whites are good, too. Good for breakfast…or dinner!
Lentils and tofu. Experiment with one or two meat-free meals per week. Lentils and beans are great sources of protein. Pair with a quality grain such as brown rice or quinoa and balance out with veggies.
Milk. A good protein source at breakfast or as part of a cereal snack. Try using milk when you make oatmeal to boost its protein, calcium and vitamin D content.