Runner’s Plate: 12 Kitchen Staples for a Healthy Kitchen in 2012

The key to healthful eating is being prepared. Stock your fridge and pantry with a few staples and you’ll always have the means to whip up a nutritious meal. The list that I’m sharing below is by no means an exhaustive list of what I keep on hand (or in any particular order), but they are extremely versatile and just a few of them together can build a tasty, healthful meal. You won’t find peanut butter or oats on this list, but if you haven’t already read my odes to each of these foods you can read them here and here, and you know they are both staples in my house!

1. Greek Yogurt: The Greek yogurt trend just keeps growing and I suspect this will continue in 2012. In fact, the #1 yogurt brand in America is Chobani, a brand that only makes Greek yogurt! True Greek yogurt is strained in such a way that leaves it thick and creamy and extremely high in protein (usually between 13-20g per ¾ cup yogurt). The high protein content, contributes to a feeling of satiety. It also gives you 15-20 percent of your daily calcium needs. In addition, because Greek yogurt often has lower levels of lactose, some people who are mildly sensitive to lactose can eat Greek yogurt with out any discomfort afterwards. Greek yogurt is a favorite of many nutritionists, not just because it’s so good for you, but it also is extremely versatile and is a great swap for many higher fat ingredients when you are looking for a rich, creamy flavor and texture. Besides the standard cup of yogurt and fruit, here are just a few ways I use it:

Added to fruit smoothies for breakfast or a snack

Swaped in for half the mayo in tuna salad

Instead of sour cream in dips (or swap half)

As a substitute for whipped cream on desserts (if you want a sweeter taste, just add a drop of honey)

In place of sour cream in Mexican dishes or on top of soups

Mixed with balsamic vinegar, olive oil, and herbs for a creamier balsamic vinaigrette

2. Dried Herbs & Spices: Herbs and spices are essential for adding flavor to dishes. Ditch the salt and butter and add in some flavor with these! The spice collection at my apartment is a bit out of control, but just a few key staples will go a long way. I recommend basil, oregano, thyme, rosemary, cinnamon, cayenne or chili pepper, and crushed red pepper. I also prefer fresh ground black pepper to already ground; a pepper grinder is a must for me!

3. Bulk whole grains: Whole grains are inexpensive, nutrient dense, and filling. They make a great side or main dish mixed with veggies and a protein of your choice. To reduce your time in the kitchen, you can cook up a batch on Sunday; they will last in the fridge for most of the week. I keep one or more of the following in my pantry at all times: whole-wheat pasta, brown rice, quinoa, couscous, faro, amaranth, and wheat berries.

4. Fresh fruits and veggies: These should be a part of every meal! Stock up on what’s in season at the beginning of each week.

5. Canned or dried beans: Beans are nutrition powerhouses. They pack in good dose of fiber, protein, and several vitamins and minerals for only around 100 calories per ½ cup. Not to mention they are cheap and versatile. Toss them in salads, soups, stews, stir-frys, or a grain dish. There are so many different varieties; there is a bean for every palate! If you’re not a regular bean eater, add them to your diet slowly to avoid any digestive issues (if you know what I mean!).

6. Whole wheat/grain bread: Remember to read the ingredient list to make sure it’s actually whole wheat. Use for a quick breakfast of toast with peanut butter or egg and cheese sandwich, or to make a sandwich for lunch.

7. Olive oil: The heart health benefits of the monounsaturated fats in olive oil are pretty clear. Cook with this instead of butter, just be aware that it has a lower smoke point than butter and some other oils so keep that burner on medium or low to avoid burning your food. I keep two types in my pantry: regular or light for cooking, and extra virgin for salad dressing and adding a little flavor to already cooked dishes.

8. Hummus: Hummus not only makes a great snack paired with veggies or baked pita, but it also is a low-calorie, flavorful addition to sandwiches instead of mayonnaise or other condiments.

9. Raw nuts: You will continue to hear about the health benefits of raw nuts this year and one again they are topping weight-loss food lists because of their ability to keep you full and help you maintain steady blood sugar. Different nuts offer a different nutrient profile (for example almonds are a great source of vitamin E, while walnuts pack in the omega-3s), but they all are great source of healthy fats and protein. Another extremely versatile food, you can snack on them raw, or add them to yogurt, oatmeal, stir-fry, or a variety of other dishes! Just watch those portion sizes because the calories can add up quickly. I recommend measuring out your one ounce serving before eating (about 14 walnut halves, 24 almonds, and 28 peanuts).

10. Garlic: Garlic has gotten a lot of attention for its potential role in lowering blood pressure along with other health benefits. While it’s unclear if this food can actually effect ones cholesterol with all else held constant one’s diet, it still offers a huge benefit to healthy eaters: lots of flavor for very few calories. A kitchen without garlic isn’t complete!

11. Stock: Whichever kind you prefer (veggie, chicken, or beef), it’s useful in more than just soups. Stock (or broth) is a way to add some flavor and liquid to a dish, while limiting the added calories. For example, if you’re sautéing veggies and they start to absorb all of the olive oil, instead of adding more oil, try adding a few tablespoons of veggie stock.

12. Canned tomatoes: Since tomatoes are only fresh and in season for abut 2 months of the year, canned tomatoes are a great way to eat this fruit year-round. They are packed with vitamin C and the antioxidant lycopene and research shows that these nutrients become more available to your body when you eat cooked tomatoes! For a quick and easy pasta sauce sauté 1 tbsp olive oil, a clove of garlic, and mix in a can of diced tomatoes along with your favorite dried herbs such as basil and oregano. It’s only slightly more work than opening a jar of prepared sauce, but is more fresh, tastes better, and doesn’t have all of the additives that some tomato sauces use.

Do you keep all of these in your kitchen? What other staples do you always have on hand?

- Sarah

(Sarah is a 2nd year grad student pursuing her MS in Nutrition Communication at Tufts University Friedman School in Boston. She is also completing the requirements to become a registered dietitian and will begin her dietetic internship in 2012. Sarah is a certified spin instructor and an avid runner and regularly participates in road races from 5k to a 1/2 marathons. Follow her on Twitter @SpinnerSarah and at her personal blog Food and Fitness Friend.)