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Important Kitchen Staples

Updated: Oct 13, 2020

Eating healthy can be very time consuming, but it doesn't need to be!

Simplifying your kitchen can make eating healthy much easier. '

Keeping your kitchen full of these essential ingredients can turn a basic meal into a highly nutritious, anti-inflammatory dish!

Herbs and Spices:

I add herbs and spices to EVERYTHING. They can be used both fresh or dry!


I saw a meme the other day about breaking up with your boyfriend and going to his house to get all of your spices back... but it was relatable because they can really rack up your grocery store bill. So, because I move a lot, these are the ones that I remain loyal to:

1. Herbs: Basil, Mint, Oregano, Parsley, Rosemary, Cilantro, Sage

*These herbs help detox the body of heavy metals.

A pot of fresh basil is a great kitchen staple because it can double as a house plant!

2. Spices: Allspice, Cinnamon, Cumin, Turmeric, Mustard, Cayenne Pepper, Chili Powder, Paprika, Himalayan Salt, Fresh Black Pepper.

3. Raw Onions, Garlic, and Ginger.

I always have these in my kitchen. They are easy to mince up and add to any veggies or protein.

All full of key vitamins and nutrients, and contain very few calories.

Acting as an amazing antioxidant, Onions are particularly high in Vitamin C & B Vitamins, and Potassium.

  • Vitamin C protects the body from free radicals, boosts your immune system and collagen production, aids in cell repair and iron absorption.

  • B vitamins are essential for health and well being. B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

  • Vitamin B: complex helps prevent infections and helps support / promote cell health, growth of red blood cells, energy levels, good eyesight, healthy brain function, good digestion, healthy appetite, proper nerve function, hormone, and cholesterol production, cardiovascular health, and muscle tone.

OILS: Healthy Fats for cooking vs. eating raw.

Good, healthy fats are essential to living a healthy lifestyle and are the most sustainable form of energy for optimal brain health. You can get these through your diet by eating your avocados, as well as using oils to enhance your meals! Different oils should be used to cook vs. eat raw.


  • Avocado Oil

  • Coconut Oil

  • Ghee

  • Full Fat Olive Oil (Not extra virgin -- I know, I made that mistake too for a while).

FOR DRESSINGS/SMOOTHIES: All Extra-Virgin Oils should be consumed raw

  • Extra-Virgin Olive Oil

  • Extra-Virgin Avocado Oil

  • Extra-Virgin Coconut Oil


  • Hemp Hearts

  • Nutritional Yeast

  • Lemons

  • Limes

After I have my kitchen staples, these are my basics when grocery shopping:

  • Broccoli

  • Cauliflower

  • Sweet Potato

  • Avocados

  • Bell Peppers

  • Tomatoes

  • Hummus

  • Eggs

  • Chicken Breast

  • Tuna and/or Salmon

  • Frozen Berries

  • Spinach

  • Almond Milk

  • Coconut Milk

  • Coconut Yogurt

  • Raw Oranges

  • Mango and/or Pineapple

  • Dates

  • Brazil Nuts

  • Iceberg Lettuce Head

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