Everyday Kitchen Essentials

The most frequently asked questions I get on Instagram are related to my favorite ingredients, pantry staples, healthy swaps and kitchen tools. 

Today I’m rounding up all of my favorites for you in one place. I believe one of the keys to cooking healthy meals at home, and enjoying them, are having the right ingredients on hand and knowing how to utilize them. Once you master the skill of cooking with the basics, you can create virtually any meal from scratch right in your own kitchen.

Nutrition Essentials

Over many years of cooking in my own kitchen, I’ve found my favorite ingredients to keep on hand as well as which brands are committed to producing a high-quality product for their customers. Keep reading to see what is always on hand in my kitchen!

Protein

The foundation of any meal should focus on adequate protein intake to keep you satiated and stabilize your blood sugar post-eating. My favorites include:

• Quality, grass-fed beef from Stormy Creek Farm (Minnesota only)
• Grass-fed beef jerky bars
• Safe Catch Tuna
• Wild caught salmon (Minnesota/WI only)
• Whey Protein by Thorne
• Perfect Protein - Whey by Metagenics
• Plant Based Protein by Metagenics

Unrefined, Anti-Inflammatory Oils

Despite what you’ve been told, oils are not bad for you! The key is to focus on consuming high-quality, anti-inflammatory oils like these:

• Butter
• Olive oil 
• Olive oil for dipping
• Ghee (also called clarified butter)
• Coconut milk
• Avocado Mayo

I don’t cook with vegetable, corn, soybean,or sunflower/safflower oil.

Carbohydrates

I focus on gluten-free, whole grain sources of carbohydrates. Not everyone may choose to eat gluten-free, but I find that many people, especially those with digestive issues or autoimmune conditions, feel much better eating this way.

• Oats
• Granola
• Gluten-Free Pasta varieties by Jovial
• Quinoa
• Basmati rice (yes it’s white rice, not brown)
• Wild Rice
• Ramen (this isn’t your college dorm room ramen ;) )
• Tortillas

All of these are whole grains and naturally gluten-free. 

Seasonal Fruits and Vegetables

I’ve written on this topic before, but it’s always worth a refresher! Eating seasonal fruits and vegetables is beneficial for so many reasons:

• Wider variety of nutrients and minerals in your diet
• Provides you with the most nutrient-dense option available
• Reduces food waste
• Challenges you creatively by cooking with new types of foods

That’s why I’ve partnered with TC Farm—think Butcher Box + Community Supported Agriculture (CSA) produce meets Instacart, but all local! They work with over 50 farms to deliver organic heirloom produce, pasture-raised meats and eggs, and sustainable groceries right to your door. Their farmer-led approach makes it easy to support local farmers while getting the highest quality food.

✨ Special Offer! Try TC Farm’s membership with a complimentary first year—sign up clicking here.

Miscellaneous

Finally, here’s a short roundup of all of the miscellaneous ingredients I reach for often:

• Basic seasoning kit
• Filtered water (my interview with the company we use that services the entire US!)
• Loose leaf herbal tea
• Herbal tea bags 
• Espresso
• Redmond’s Salt (unrefined, rich in minerals)
• Apple cider vinegar 
• Tamari (a gluten-free alternative to soy sauce)

Interested in learning how I combine all of these ingredients to make delicious meal plans for my meal prep membership every week? For less than $9/week you can have 7 days worth of nutritious meals planned for you. Including a grocery shopping list, recipes and macros! Join the waitlist here to be the first to know when registration opens.

Kitchen Tool Essentials

Not only is it important to have the right ingredients on hand, but having the right tools will surely set you up for success. These are some of the things that I use most frequently in my cooking:

• Cast iron pan (my #1 favorite tool)
• Pre-seasoned cast iron pan
• Clay cooking pots
• 5-quart Dutch oven
• 6-quart slow cooker
• Countertop oven
• Vitamix blender
• Parchment paper (look for unbleached and chlorine-free)
• 16oz and 32oz mason jars
• Snap-close glass containers
• Glass Pyrex containers
• Wooden cooking utensils (avoid plastic due to heat)

You don’t need to have the newest, most complex gadgets to make delicious food. Just the basics will do!

This blog post may contain affiliate links at no extra cost to you. These links allow me to share the products I authentically recommend (and use) as well as support Anywhere Nutrition by receiving a small commission for researching and verifying brands for you.