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Ten Healthy Staples To Always Have In Your Kitchen, According To A Health Coach

With these healthy staples, you'll always be prepared to eat well.

As a health coach, I get asked this question quite often: “What healthy staples do you keep in your pantry?”

If you have a stocked pantry and fresh fruits and vegetables on hand, a healthy meal can be whipped up quickly.

The Healthy Staples To Have In Your Kitchen At All Times

1. Spices. An array of dried spices is a must for any home cook. Spices can take you back to far away lands that you once visited, spark conversations, introduce you to new cultures, and brighten, lighten, or bring heat to any dish.

2. Onions, garlic, and shallots. Peel, roast, sauté, shave or mince these babies up for fast-added flavor to roasted veggies, raw salads, fresh dressings and soups.

3. Seeds, nuts and nut butters. I couldn’t survive the day without a serving or two of nuts and nut butter. This portable snack is full of healthy fat, low in sugar, and pairs well with a sliced apple or banana. What you will always find in this health coach’s pantry: chia seeds, sunflower seeds, pumpkin seeds, flax seeds (if ground, keep in the fridge), cashews, almonds, and pecans.

4. Almond meal. Blanched almond meal is the base of many of my raw treats and gluten-free cookies. I always have a jar of it ready to make a healthy, sweet-tooth-satisfying snack.

5. Grains. If you incorporate grains in your diet, opt for gluten-free. Quinoa, brown rice, amaranth and millet are usually available in grocery stores.

6. Sweet potatoes. Chop them up, and toss them with coconut oil, cinnamon, a touch of maple syrup and a dash of salt before roasting and voila: Your new favorite carb! Store them in a cool dark place.

7. Oil. Specifically: Coconut oil, ghee and olive oil. Use sparingly.

8. Superfoods. Unsweetened coconut flakes, dried goji berries, green superfood powder (for smoothies), maca powder, 85% or higher cacao dark chocolate and chia/flax/hemp seeds.

9. Grade B Maple syrup. Add a touch to your tea or homemade raw treats.

10. Tea. I truly enjoy having a leisurely cup of hot tea with a girlfriend. Turn off your devices, steep a cup of tea, grab some dark chocolate, and connect with someone you care about.


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