LIST OF KITCHEN STAPLES
Each time you go to the store try to purchase one or two of these staple items to slowly build up your staples. To purchase them all at once may be cost-prohibitive.
Fresh Vegetables
Onions
Green/red/yellow peppers
Garlic
Tomatoes
Salad greens/spinach
Cucumbers
Potatoes/Carrots/Radishes and other roots
Fresh Fruits
Buy what’s in season and affordable.
Buy what you will eat.
Keep it out on the counter. Only fruits are allowed space on the countertop.
Try a new fruit. Experiment. Choose a variety of color.
Refrigerated
Milk: dairy or non-dairy or powdered
Eggs (most recipes call for large)
Butter
Plain Yogurt or Sour Cream
Shredded or Block Cheese (can be kept in the freezer for long term storage)
Pantry
Flour: all-purpose, whole wheat
Sugar: white, brown, confectioners (powdered)
Oats
Rice: long-grain white, brown, basmati or jasmine
Cornmeal – to line pans or for cornbread
Baking Powder and Baking Soda
Cornstarch - thickener
Cocoa Powder
Dry Beans: black, white, cannellini, navy, kidney, garbanzo
Pasta – flour or rice noodles (long shapes, small shapes, couscous)
Peanut Butter
Breadcrumbs
Nuts and seeds for snacking, baking and salads
Cooking
Oils: vegetable or canola, extra virgin olive oil, toasted sesame oil, non-stick spray
Vinegar: apple cider, red wine, rice
Soy Sauce
Ketchup
Worcestershire Sauce
Honey
Mustard: yellow, Dijon
Mayonnaise
Stocks/Broths
Herbs/spices
Salt – kosher or iodized
Whole Peppercorns (with grinder) or ground
Basil
Oregano
Thyme
Cumin
Crushed Red Pepper
Cayenne Pepper
Smoked Paprika
Cinnamon
Curry Powder or Paste
Chili Powder
Garlic Powder
Vanilla Extract
Turmeric/Curry Powder
Frozen
Spinach
Broccoli Florets
Peas
Mixed vegetables (carrots, peas)
Cauliflower
Fruit: blueberries, strawberries, peaches
Meats and seafood
Canned
Beans (black, pinto, Cannelini, navy, red, garbanzo, filed peas, black-eyed peas, lentils, etc.)
Tomatoes (paste, diced, sauce/puréed, whole)
Tomato sauce (omit if on low sodium diet)
Pineapple
Coconut Milk (if curry is in your rotation)
Raisins
Wendy Wesley is Nutritionist Near me verified and specializes in weight loss, emotional eating, food addiction, meal plans, menopause nutrition, digestive disorders, diabetes, cardiac disease, vegan/vegetarian diets and kidney nutrition.