The Kitchen Essentials

Healthy eating was something I learned only very recently.  I spent my entire life dancing 4+ hours a day and lived on eating Oreos like cereal (think oreo cookies in a bowl of milk, eat with spoon...more on this at a later date) and thought Chef Boyardee (expect a healthy swap soon!) was a genius.  I mean really, what's not to love about beefaroni?! Then I went to college, stopped dancing, and discovered the thrice daily all you can eat buffet known as the dining hall. 

I had to have several people beat into my brain that cookies aren't exactly a food group.  After I moved off campus and started cooking for myself, I slowly learned my likes/dislikes, delicious and inexpensive ways to prepare meals, and how to kick my extreme salt and sugar cravings.  By the time I moved to NYC and was completely on my own, I became a budget conscious healthy cooking pro. 

Let's start out with the basics - the most important items to stock your kitchen with at all times!  Keeping your pantry stocked with healthy items will help you make smart decisions when you need to make a meal in a pinch or grab a snack to go.

Refrigerator Staples:

Fage 0% Greek yogurt - a great source of protein, can also be used as an addition for smoothies or sauces and marinades.  Don't waste your time on the flavored kinds, add your own fresh fruit or honey if you don't like the tang of plain.   
Eggs - self explanatory.  Use these to bind leaner ground meats for burgers or on their own for a healthy start to your morning. 
Deli turkey - whatever kind you prefer.  I love it on its own for a low cal way to satisfy a salty craving or piled on a sandwich for a protein packed meal.
Unsweetened Vanilla Almond Milk - I don't drink milk by the glass, so this is a low cal/longer shelf life alternative to regular cow's milk.  Works well as a replacement for baking, coffee, etc. and won't spoil quickly. 
Carrots, Apples, Grapes - crunchy, nutritious, and incredibly filling.  If you find yourself grazing or just standing in front of the open fridge as often as I do, this is a good way to prevent yourself from grabbing something you'll regret in 20 minutes.  Chew mindlessly without the guilt :) 
Baby Spinach - I keep this by the biggest container they sell.  Saute and add to your morning omelet (sans cheese, of course), build yourself a salad, or puree in a smoothie. 
Naturally More Almond Butter with Flax - This thing is expensive, so if you eat nut butters by the spoonful the way I do, the cost alone will teach you to slow the heck down.  Use on your morning toast for a dose of healthy fat or add a spoonful to your smoothies for added protein.
Frozen Veggies - pick your favorite blend.  It doesn't matter what it is if you'll eat it!  My personal preference is California blend (broccoli, cauliflower, and carrots).  

Pantry:

Canned diced or crushed tomatoes - perfect for making your own tomato sauces.
Chick peas - add to any salad for a punch of protein, bake for a crunchy snack, or puree for fresh hummus! 
Canned tuna - honestly, I never thought I'd like it.  I buy the kind that comes in plastic cups with a peel off lid so there is no can opener or draining required.  Flake it apart into a salad or eat as a post-workout snack.
Spices & herbs - kick up even the blandest of meals. I always have crushed red pepper flakes (helps eliminate the desire for excessive salt), chili powder, harissa, and oregano.

Snacks:

Larabar - I swear by these.  They are delicious, contain zero added ANYTHING, and survive the abuse I subject them to inside my purse.  They can be pricey, so expect a DIY recipe soon! 
Plain, unsalted nuts - The key point here being UNSALTED.  Also be sure to watch your serving size, eating these by the handful can be a fast way to gain unwanted pounds. Keep pre-portioned baggies in your desk drawer for a quick afternoon pick-me-up. 
Apples - Survive purse abuse well, satisfy your afternoon sweet cravings, and the fiber will keep you full until you get home.  If you're an evening snacker, thinly slice one up and sprinkle with cinnamon.  Pop in the microwave for a few seconds and you've got an apple pie-esque treat!

Utensils: 

A REALLY sharp knife - chopping is fun instead of a chore and you will be less likely to ignore those bell peppers or onions that need a dice!  
Good quality nonstick pan - omelets and more! This one is pretty self explanatory.   

Any favorite kitchen staples you like to keep around?

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