The Food Staples Every Health Foodies Needs In Their House

Kitchen Staples Every Health Foodie Needs

I love to organize, I love to plan!  For some people, they’re just born this way, or have learned to love it.  For me, my mom was a rather neat and tidy person, and I loved how the house looked always, so I picked up on it.   I learned to love it and I find that organization keeps my brain from getting foggy and forgetful. So what I did to stay on top of things in the kitchen, was to create a list of food staples for my kitchen.

Do you ever realize that you buy the same specific products every time you run out?  That would go on your food staples list.  Of course, my list may be different then yours, but this list is what I like to have on hand on a regular basis.  If budget is a little bit of an issue, I bolded the ingredients that I thought were most important.


Katie’s List of Kitchen Staples

  • Grains
    • Quinoa
    • Whole rolled oats or steel cut oats
    • Lentils
    • Long-grain brown rice (not quick cooking)
    • 100% whole grain pasta
    • Quinoa and/or brown rice pasta (make sure it’s brown rice and not just rice pasta)
    • 100% Sprouted grain bread or tortillas – Food for Life is a good brand (needs to be refrigerated)


  • Canned Goods – Preferably organic an no salt added.  If you can find these in boxes, that’s even better.
    • Black beans
    • Kidney beans
    • White beans (a.k.a. Great Northern or Cannellini beans)
    • Diced tomatoes
    • Tomato sauce
    • Albacore tuna (sustainably caught) if you eat fish.


  • Nuts & Seeds – Raw indicates un-roasted, unsalted.
    • Raw almonds
    • Raw walnuts
    • Raw sunflower seeds (out of shell)
    • Raw, sliced almonds
    • Raw pumpkin seeds
    • Organic, ground flax seeds (buy ground or grand at home)
    • Chia seeds (can be consumed whole, grinding not required)
    • Your favorite nut butter, like almond butter (or 100% natural peanut butter)


  • Frozen Items
    • Organic edamame (shelled or not, your preference)
    • Organic frozen peas
    • Organic frozen whole corn
    • Frozen berries (organic if you can)
    • Any other frozen fruit that looks good


  • Meat, Eggs, & Dairy (if desired)
    • Organic eggs
    • Organic chicken and turkey breast (no cold cuts or deli meats)
    • Unsweetened Greek yogurt (Pay attention to expiration dates.)


  • Drinks – Again pay attention to expiration dates.
    • Unsweetened almond milk (or nut milk of choice)
    • Unsweetened soy milk
    • Coconut water
    • Your favorite tea bags (I love Yogi brand teas)
    • Sparkling water or club soda (only 2-3/week as it contains sodium)


  • Oils – Preferably organic and cold-pressed
    • Organic extra virgin olive oil
    • Organic raw, virgin coconut oil (a.k.a. coconut butter, will be solid at room temperature)
    • Cold-pressed flax seed oil
    • Toasted sesame oil
    • Macadamia nut oil (pricey but worth it if you want to try it – great butter substitute)
    • Avocado oil


  • Vinegars
    • Raw apple cider vinegar (keep in refrigerator)
    • Aged balsamic vinegar (a few extra dollars for the aged variety is worth it.
    • Red wine vinegar
    • Unsweetened rice wine vinegar


  • Condiments & Sauces
    • Veganaise (vegan mayonnaise – only buy if you like mayonnaise)
    • Cholula hot sauce (or your favorite vinegar-based hot sauce)
    • Dijon mustard
    • Tamari (tamari is a gluten-free soy sauce)
    • Veggie stock in box


  • Spice Cabinet Basics – We could go completely wild here.  There are so many amazing spices to try.  These are my basics, I recommend having all of them on hand.
    • Fresh grind black pepper
    • Fine sea salt (I like Real Salt brand)
    • Ground cumin
    • Chili powder
    • Cinnamon
    • Garlic salt
    • Crushed red pepper flakes
    • Dried basil
    • Dried oregano
    • Dried bay leaves (the Turkish variety is most popular)
    • Veggie/vegan bouillon cubes (if you can find them and are a good price)
    • Pure vanilla extract (and whole vanilla beans if that’s an option)
    • Turmeric (pricey, buy in small quantities)


  • Sweeteners
    • 100% real stevia (I prefer the liquid Sweet Leaf brand)
    • Grade B Maple Syrup
    • Raw honey (local to you is best)
    • Your favorite real fruit jam (low sugar, 100% natural)
    • No artificial sweeteners ever 🙂


Print and hang it up

I like to use this list as a checklist.  I print it out and put it in a page protector.  When I need something, I just check mark it with a dry erase marker so it wipes clean.  I currently use this in my kitchen and love this system!  I don’t always have my phone and let’s be honest, I forget to put it in my Evernote shopping list more times than not.  So what I did was get a 3M hook and place it where it’s convenient and close by.  Then I bought a clipboard and clipped the lists to them.  Simply hang up.  I like to attach a dry erase marker so I’m not searching for it when it comes time to mark what I need.  Otherwise, I say I’ll do it later and let’s admit, that never happens!  When it’s time to shop, I take a quick picture for my phone.


How About You?

If you have a list like this, what would you add?  I’d love to hear your suggestions.  Share in the comments below!


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