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The Essentials of a Wholesome Kitchen


 Words by: Nikki Heyder, Co-Director 

It can be a challenging task trying to rustle together healthy meals when you don’t have the right ingredients on hand. Having a pantry loaded with enticing snacks or sugary sweets, can easily undo weeks of hard work, and too often we give into temptation.

One of the first goals I ask my nutrition & coaching clients is to go home and clear out their fridge and pantry – this includes processed meats, bottled salad dressings, taco sauce, teriyaki marinades, chips, lollies, fizzy drinks, white rice, white flour…anything that will try to lead you astray during your new healthy routine.

Re-stocking your kitchen can be a daunting task, so I’ve put together a pretty comprehensive list for the must have’s in any whole-foods household. Please don’t be overwhelmed by this! Start with what you can and build up.

For those who know me well, will know that I love foods from all over the globe – whether it be Indonesian, Indian, Japanese or Moroccan, I like to know I have the essentials on hand to whip up what ever my tastebuds so desire. And this list does just that – from what I have written, you should be able to create almost any dish from around the world without too much struggle or strife. 

Obviously if you are vegan, you will omit the protein items which don’t fit into your diet.

PANTRY

 DRIED HERBS & SPICES NUTS & BAKING

Black Peppercorns

Chilli Flakes

Cinnamon

Dried Oregano

Ground Coriander

Ground Cumin

Ground Turmeric

Mild Curry Powder

Nutritional Yeast

Seat Salt

Smoked Paprika

Almond Meal

Almonds

Brown Rice Flour

Buckwheat Flour

Cashews

Coconut Flour

Coconut Sugar

Gluten Free Baking Powder

Pepitas

Poppy Seeds

Sesame Seeds

SAUCES & OILS

LEGUMES & GRAINS

Apple Cider Vinegar

Extra Virgin Coconut Oil

Extra Virgin Olive Oil

Organic Coconut Cream

Organic Tinned Tomatoes

Red Wine Vinegar

Rice Wine Vinegar

Sesame Oil

Sesame Seeds

Shredded Coconut

Tahini Paste

Tamari

Tomato Paste

Unprocessed, Raw Honey

Vanilla Extract

Brown Rice

Brown Rice Noodles

Buckwheat

Chickpeas

Kidney Beans

Lentils

Mung Bean Pasta or Brown Rice Pasta

Quinoa

SUPERFOODS & POWDERS

TEAS

Chia Seeds

Goji Berries

Maca Powder

Raw Cacao Powder

Super Greens Powder

Vegan Brown Rice or Pea Protein (no added sweeteners)

Chamomile Tea

Green Tea

Lavender Tea

Liquorice Tea

Matcha Tea

Peppermint Tea

 

FRIDGE 

 VEGETABLES FRUIT

Baby Spinach

Broccoli

Brussel Sprouts

Cabbage

Capsicum

Carrot

Cauliflower

Celery

Chillies

Garlic

Ginger

Kale

Lemongrass

Mung Bean Sprouts

Mushrooms

Onion

Pumpkin

Rocket

Sweet Potato

Tomatoes

Turmeric

Avocado

Bananas

Blueberries

Dates

Grapefruit

Kiwi Fruit

Lemon

Orange

Rockmelon

Strawberries

PROTEIN

CONDIMENTS & LIQUIDS

Organic, Free Range Chicken

Organic, Free Range Eggs

Organic, Grass Fed Beef

Organic, Non GMO Tempeh

Organic, Non GMO Tofu

Sardines

Wild Caught Fish such as Snapper, Salmon or Trout

Almond Milk

Coconut Milk

Kimchi

Kombucha

Miso Paste

Sauerkraut

Seeded Mustard

Tamarind Puree

HERBS

 

Basil

Coriander

Parsley

Rosemary

Thyme

Lemongrass 

Curry Leaves 


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3 comments


  • Love this Nikki! Would love you to share some easy vego recipes that use these ingredients too :)

    Annette @ Wellness WA on

  • Got the ingredients, just need to learn how to cook with them now!

    Ryan Lobik on

  • Loving the list! It’s a little pat on the back for the things I’ve change in my diet over the last 2yrs and encouragement to add the other items! It’s good to be reminded that it’s ok to throw out the nasties that come into to house constantly with children! Thanks Nikki.

    Kristen on

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