I love to try new foods, and I often go through phases with things I love to eat.  What I was really into eating a year ago is very different from what I’m into now.  Things change based on how often I’m able to cook at home, who I’m eating with, what’s in season, and what I’m in the mood for. But some things do not change.  Here’s a list of 12 things that I always have on hand and use consistently, no matter what season it is or phase I’m in.

1. Flax seeds: While some “more healthy” packaged foods have flax seed as an ingredient I’ve noticed they are whole, not ground up.  Grinding helps to release the beneficial oils present in the seeds. I grind these in a coffee grinder and sprinkle them over oatmeal, in yogurt, in smoothies. They are a great source of fiber and Omega-3’s!  You can also bake them into any muffin, bread, or pancake recipe.  Be careful though, the oil in flax seeds goes rancid quickly so only grind what you can use right then.  For that reason I don’t recommend buying already ground flax meal.  I usually grind and use up about a tablespoon at a time.  You can get flax seeds almost anywhere, or in health food stores.
2. Chia seeds: Yes, the ones from your Ch-ch-ch- chia! pet.  Those cute little sprouts were more nutritious than we ever knew growing our fuzzy pets!  Chia seeds are the second highest source of omega-3 fatty acids (flax is the first.) My friend Jen Gatz was recently telling me about the book called “Born to Run” which is about a Southwest American Indian tribe that ate chia seeds for endurance.  They also have tons of fiber.  The other day out of pure curiosity, I tried a chia muffin at Le Pain Quotidien here in NYC, it was pretty tasty.  It really made me want to experiment with baking more with chia seeds.  I usually put them in smoothies, my favorite being my fiber berry smoothie.
3. Olive oil: I keep this around always for sautéing or to make dressings for salads. My favorite dressing is a mixture of olive oil, juice of half a lemon, 1 clove of garlic pressed, and a splash of balsamic vinegar.  I just put it all in a jar and shake it up.
4. Garlic: I love garlic.  I eat it raw in dressings mostly, but I also crush it in sautéed or roasted vegetables. Pretty much anything roasted with garlic smells and tastes delicious.  Just dice up some root veggies (carrots, potatoes, beets, even mushrooms, onions, parsnips, rutabaga, turnips, celery root, or squash) and add some crushed garlic, olive oil, and maybe a few sprigs of thyme or rosemary, and roast at 400 degrees for 45 min to an hour.  It’s a great side dish and so easy.  You couldn’t screw it up if you tried! if you eat meat, you could use it to roast or sautee any meat or fish as well.
5. Lemons:  I always have these around.  Lemon water first thing in the morning, and it adds a great tang to dressings and sautéed veggies.  I love lemon squeezed over sliced apples with a dash of cinnamon. I throw half a lemon into my green smoothies skin and all!  The zest is where most of the flavor is. I highly recommend investing in a microplane or zester so you can easily remove it for certain recipes, like my crunchy fruity wild rice salad (which, by the way is great with quinoa instead of wild rice!)  It just seems that lemon makes most things taste better!
6. Sea salt: More minerals than regular iodized salt, and love love love the taste.
7. Walnuts: The only nut that has Omega -3’s! I love them in oatmeal, in salads, or sometimes I make a mix with berries, dark chocolate chips and walnuts.
8. Quinoa: I’m better at making quinoa than I am at making rice.  It cooks up so quickly and is so versatile.  It’s great for breakfast or in salads or as a side dish.
9. Coconut oil: I use this just as I would use butter, in baking, sauteéing, even on toast or pancakes. I prefer the taste for oil pulling, and you can also use it as a moisturizer after dry brushing.
10. Dark chocolate: It’s just so darn good and there are so many different kinds now that I like to try them all! My favorite is Dagoba eclipse.
11. Raisins: I love them with almonds or cashews as a sweet snack, or with dark chocolate chips.  YUM.  In oatmeal they are great, or even just to jazz up a plain old bowl of cereal.
12. Frozen organic blueberries: Awesome source of antioxidants, plus great for making pancakes, smoothies, or as a topping for yogurt or cereal. One of my favorite treats is a few teaspoons of goat’s milk yogurt (easier to digest than cow’s milk) with a handful of chopped walnuts, some raisins, and frozen blueberries with a drizzle of maple syrup, and a few drops of vanilla flavoring, (and maybe some ground flax seeds).  YUM!

Keeping good versatile ingredients in your kitchen will help you to make healthier choices since, well, you have no other choice!  All the things listed above are things I use and restock all the time.  For those of you who have kids, I would encourage you to get these foods into your children, the earlier the better!  Most of the foods mentioned can be blended, or mixed in, or delicious enough alone that your kids will love them too. It’s so worth it to pump yourself and family with food that is fortified naturally, rather than food that needs artificial fortification.  That’s what we really need: the real thing. No more empty filler!  (That’s my name for food that is filling but has no nutrition.) I would love to hear how you experiment with different foods and what staple ingredients you have around! Please share!

Be well,

Danielle