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20 Items You Need on Your Next Grocery List
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Everyone knows that if you are trying to eat healthy one of the best ways to do this is to cook from scratch at home. You might feel a little intimidated by some of those reality show TV chefs and all that fancy food porn they serve but don’t be. Like almost everything on TV, those aren’t real. Cooking your own healthy meals from scratch is easy and can be really quick if you have your kitchen and panty set up with some basics.
Check out this list of the top 20 items you should always have on hand or, if you don’t, you should add to your grocery list so your kitchen is always fully stocked to be healthy enough to rock!
1. Vinegar
There are a lot of choices aren’t there? Red wine, white, balsamic, apple cider vinegar, how do you know which one to choose? The truth is it doesn’t really matter. Just pick one to get started and go from there. Mix a little with some olive oil to make your own healthy homemade dressings so you don’t have to rely on those highly processed, fat filled, chemical filled, store bought dressings. Vinegar is also great for flavoring other food dishes, not to mention it’s a super healthy, all natural cleaner for your house.
2. Olive Oil
As with any oil, look for organic, extra virgin, cold pressed for the healthiest option. This oil is great for salad dressings and for items that are cooked using low heat.
3. Quinoa
This seed is super easy, as well as being a wonderfully delicious complete protein that takes less cooking time than rice. Quinoa is also high in iron and fiber. Use it anywhere and in any recipe you would normally use rice or pasta. Add some to salads, soups, even wraps!
4. Kale
Kale, a great source of, well, what isn’t it great for? Kale is overflowing with vitamins A, K, C, calcium, fatty acids, and iron, just to name a few. It’s unbelievably versatile as well. Massage it with a little olive oil and you can keep it in the fridge for a week’s worth of wonderful salads. Throw some into your soup, bake crispy kale chips for your kids or just eat it as a side dish. Kale is a super healthy food your kitchen shouldn’t be without.
5. Lemons
Lemons are super for their vitamin C content, as well as having super detoxing abilities. They are great for a multitude of other uses as well. Add a little lemon juice to olive oil and you have an instant salad dressing, squeeze a bit on top of your fruit or veggies (not to mention fish) for added flavor. Don’t throw away those rinds, either! Those are often used for baking, cooking, even keeping your garbage disposal clean and fresh!
6. Bananas
Craving something sweet but don’t want added sugar? Bananas are the way to go! Full of vitamin B6, potassium, and vitamin C, these are great in smoothies. Cut in half and keep a few baggies full in your freezer so you can have them ready anytime you need them. Add bananas to your oatmeal, wheat free pancakes, chia pudding, and, of course, there’s always banana muffins and banana bread! Find out what the healthiest snacks are.
7. Coconut Oil
Be sure to get good quality coconut oil. Look for cold pressed, virgin, organic coconut oil. This oil is highly digestible, a great source of healthy, saturated fat, and can be used for higher temperature cooking such as roasting veggies, frying eggs, or stir-frying. Not to mention it’s great outside the kitchen. Coconut oil is a super hair and skin moisturizer! Read more about ways to use coconut oil for beauty.
8. Eggs
Be sure to get eggs that are organic and from free range chickens. Eggs are a super source of protein. They just might be nature’s most perfect food! Eggs have tons of benefits, too many to mention here, but just a few are vitamins A, D, fatty acids, and essential minerals such as iodine. Don’t be afraid to eat the yolks, my friends, that’s where all the nutrients are. Besides breakfast, try eggs for lunch, with salads, and stir-fry’s. Hard boiled eggs make great snacks, too!
9. Nuts
The healthiest nuts are raw, unsalted, and unroasted. Don’t buy conventional nuts that have tons of salt and added oils which are not healthy for you. Nuts are heart healthy, and good for your grey matter. Nuts are perhaps the perfect snack so keep a few zip lock baggies around to take with you. No more than a couple of handfuls per day, though, as they are high in calories. Add a few to your salads, and pastas, or just eat ‘em right out of the jar.
10. Nut Butter
Always buy organic and sugar free. Tons of healthy fats, proteins, minerals, vitamins, nut butters have it all! Spread it on crackers, bananas, apples, or toast!
11. Seeds
Think of seeds as tiny little nutrition bombs that are full of protein, fiber, calcium, and healthy fats. Stock up on sesame, flax, chia, and pumpkin seeds. Sprinkle some over salads, add to smoothies, or just munch on them in their natural state.
12. Oats
Oats are an important source of minerals and are loaded with fiber. Oats are a great source of energy to get you feeling full of energy to get your through your day. Put a little milk or water with some oats on the stove and let them boil for a few minutes while you get dressed. Then add some nuts, seeds, or fruit on top and you have a hearty, healthy breakfast!
13. Hummus
Hummus is a great snack to put on almost anything, crackers, veggies, even sandwiches. A super delicious way to get your protein, fiber, iron, and calcium, all in one place. Use it any place you would use sour cream.
14. Nut Milk
These alternatives to dairy milk are now popping up everywhere so they are super easy to keep in stock. Doesn’t matter if it’s almond milk or coconut milk, they are a great source of protein, tons of vitamins and minerals, as well as healthy fats. Try them in smoothies, in oatmeal, or almost any place you would use regular dairy milk.
15. Organic Boxed Broth
Of course, homemade broth is cheaper and easier, but sometimes you just don’t have the time! Keep a few of these boxes around for quick, easy meals when you are really pressed for time. Always buy organic, friends.
16. Garlic
A great healing food that’s known to be heart healthy. Garlic can be added to just about anything you are cooking for added flavor as well as added health benefits.
17. Onions
Onions are full of antioxidants, as well as loaded with anti-viral and anti-fungal properties that are good for you in a dozen healthy ways (read more what’s new and beneficial about onions). Use onions in just about everything from soup to sandwiches.
18. Chickpeas or legumes
You can keep some on hand either dried or canned for a super source of protein, B vitamins, and protein as well as minerals such as iron and magnesium. Mix some up with veggies and quinoa, or with brown rice, throw some in your soup or put a handful on top of your salad.
19. Frozen Organic Berries
You probably don’t need to be told just how good berries are for you. Keep these little jewels on hand in your freezer for smoothies, jams, sauces, cereals, yogurt, and oatmeal, for starters.
20. Apples
Always buy organic apples as conventional apples are simply loaded with pesticides. Apples are super sources of vitamin C and have many other amazing health benefits. Super portable snacks, good with a little almond butter, amazing chopped into salads.
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