A well-stocked pantry is a cook’s best friend. Not only does it provide a ready supply of common ingredients, but it also allows for more spontaneity in the kitchen. With a few staples on hand, it’s easy to whip up a quick meal without running to the store.

Protein provides the body with the building blocks it needs to create muscle and helps keep the body feeling full after a meal. There are a lot of different high-protein foods out there, but not all of them are created equal. When looking for the best high-protein foods to keep in your pantry, you want to ensure that you’re getting the most bang for your buck, nutritionally speaking.

Here are some of the most affordable protein pantry staples:

Lentils

Lentils are high in protein, and they’re also packed with other nutrients like fiber and iron. Plus, they’re incredibly versatile and can be used in various dishes. So if you’re looking for a high-protein food to help you meet your nutritional needs, lentils should definitely be at the top of your list.

Nuts

Nuts are high in protein and healthy fats, making them a nutritious snack. In addition, they contain vitamins, minerals, and antioxidants that can offer health benefits. Incorporating nuts into your diet can be a delicious and nutritious way to improve your health. Eat a handful as a snack, create your own trail mix, or top your salads with your favorite nut options.

Peanut Butter or Alternatives

Peanut butter is a popular food high in protein and a great pantry staple. In addition to being high in protein, peanut butter is a good source of healthy fats, vitamins, and minerals. Although peanut butter is generally healthy, it is essential to choose a brand that is low in sugar and salt. Peanut butter can also be part of a healthy diet when eaten in moderation. For example, peanut butter can be a nutritious snack when paired with apple slices or celery sticks. Any nut butter works well, so if you prefer cashew or almond butter — those are great, too.

Canned Seafood

Canned seafood is a nutritious and convenient option for those looking for a high-protein, healthy meal. Salmon, tuna, sardines, and crab are all excellent sources of protein, omega-3 fatty acids, and other nutrients. When choosing canned seafood, look for products packed in water or olive oil rather than soybean or other vegetable oils. These products are lower in unhealthy fats and higher in healthy omega-3s. Canned seafood can be a great way to get more protein and essential nutrients into your diet and keep well in your pantry.

Ancient Grains

Ancient grains are whole grains that have remained largely unchanged for thousands of years. These grains include quinoa, millet, amaranth, and sorghum. Ancient grains are a good source of protein, fiber, and vitamins and minerals such as iron, magnesium, and selenium. Additionally, ancient grains have a lower glycemic index than refined grains, which means they are less likely to cause spikes in blood sugar levels. As a result, ancient grains can be a healthy addition to any diet and a great pantry staple.

A well-stocked protein pantry is key to quick, healthy meals all week long. Be sure to stock up on these staples so you can always have ingredients for nutritious meals ready to go.

The Mediterranean diet is widely recognized as one of the healthiest ways of eating. It is based on fresh, unprocessed foods rich in nutrients and antioxidants. More of a lifestyle than a restrictive program, it promotes heart-healthy ingredients in your meals.

If you are interested in following a Mediterranean diet, there are a few staples that you will need to stock your kitchen with. Adding these items to your diet can help to improve your overall health and wellbeing.

Here are some Mediterranean diet staples to keep on hand:

Extra Virgin Olive Oil

The benefits of the Mediterranean diet are well-documented, and extra virgin olive oil is a key component of this healthy way of eating. Olive oil is packed with antioxidants and fatty acids that have been shown to promote heart health, lower cholesterol levels, and reduce inflammation. When used judiciously, extra virgin olive oil can help you enjoy all the benefits of the Mediterranean diet. You can use it for cooking, on salads, or as a finishing touch before serving.

Olives

Olives are also a staple of the Mediterranean diet that you can keep on hand in your pantry. They’re great to add a bit of a briny taste to your dishes or served as a snack along with nuts and cheeses.

Nuts and Seeds

These make a great snack and can add a satisfying crunch to any dish. Walnuts, pine nuts, almonds, and pistachios are excellent choices for this Mediterranean lifestyle.

Canned Seafood

While fresh is best, grabbing cans of tuna, anchovies, sardines, and clams can help you add protein and omega-3 fatty acids to your meals in a pinch. These are great for quick lunches and can help you make some light and refreshing dishes that make you feel like you’re dining on the coast.

Tomatoes

Having canned tomatoes in any form is a great idea to concoct dishes from just about any cuisine. For example, you can make sauces or shakshuka with ease when you have canned tomatoes in paste or sauce form. Even sun-dried tomatoes can jazz up a bland meal with great flavors and nutrition.

Beans

Another canned item you should never be without is canned beans. Chickpeas, lentils, cannellini, and more can come to the rescue at a moment’s notice, helping you make soups and stews or topping off a salad with fiber-rich protein.

Whole Grains

You can choose millet, pasta, corn grits, whole-grain crackers, and more. These simple ingredients add more substance to your meals to leave you feeling full and satisfied.

Artisanal Cheeses

In the Mediterranean, people indulge in cheeses often. The secret is that they choose artisanal types like briny feta or an authentic Parmesan, adding just a touch to their meals. Sprinkle it on roasted potatoes, and you’ll see you don’t need to smother a dish in cheese to let it work its magic. If you want to take a non-dairy approach, grab some of your favorite non-dairy cheeses.

Additionally, you can keep dried fruits, plain Greek yogurt, onions, garlic, and herbs and spices that will help you create the cuisine from the Mediterranean. These foods all bring bold flavors and a bounty of nutrition to any meal you make so you can stay on target without suffering through a bland dish.

No matter the size of your kitchen, having a tidy space to create your meals is an essential part of maximizing what you have. You can find your decluttering rhythm based on your space and desires.

Here’s a simple formula to follow to get you started on the path of discovering how to cut clutter in your kitchen.

1. Get things off the counter

A counter covered in kitchen utensil holders and appliances instantly shrink the space. Instead, find ways to get things off the counter. For example, if you have nowhere to put all those kitchen utensils, don’t just shove them in a drawer.

You can use a mounted kitchen utensil holder that makes them easy to reach in a pinch while freeing you from the clunky countertop version. While you’re at it, look for tools that perform more than one purpose so you can give your kitchen a minimalist approach without getting rid of something you need.

2. Look up

When you don’t have enough cabinets to contain it all, consider adding storage racks above. There are many styles to help fit your kitchen, aesthetic, and budget. For example, a hanging rack can host all your pots and pans, while shelves can contain cookbooks, cutting boards, and some kitchen appliances you don’t use daily.

3. Rethink the spice rack

Spices are one of the most parts of the process of cooking. Without them, our foods would be bland. Plus, spices add extra nutrition to your meals. You certainly need them to be there, but with limited space, they feel like they take up the whole kitchen.

Depending on your kitchen setup, you can mount one on the wall or in your pantry. Some styles go on the inside of a cabinet or pantry door. When they’re not taking up counter space or drawers, you’ll have an easier time finding what you need and having the space to make your favorite meals.

4. Replace kitchen tools with collapsible models

There are some things you often need when cooking, and those measuring cups certainly come to mind. However, they require more space to store. With collapsible measuring cups, colanders, and other kitchen tools, you can flatten them out and store them in your cabinets while making room for other larger items too.

5. Go magnetic

Butcher blocks for knives are handy, though they certainly steal the space you need. A simple magnetic rack can help keep knives where you need them and give you more room to work with on those countertops.

One significant benefit of getting the clutter out of your kitchen is that it will inspire you to cook more and focus on feeding yourself well.

When things feel organized, you’ll spend less time rummaging and more time enjoying being in the hub of your home.

The kitchen is often the room we spend the most time in. With all the cooking and eating happening, things can quickly get messy. Although you clean your kitchen regularly, a good deep-clean every so often helps tremendously.

Here are some steps to make the process more manageable so that you can finally start!

Before you tackle any deep cleaning in your kitchen, make sure you’ve finished all the basic tasks so that nothing gets in the way. Wash the dishes lying around in your sink, put them away, take out the trash, and clear the countertops. You also want to check that you have all the necessary cleaning supplies. Make sure you have cleaning gloves, a duster, surface wipes, an all-purpose cleaner, cleaning cloths, and anything else you might need. You don’t want to have to stop halfway through because you don’t have your supplies.

Now that it’s time to start, the best way to tackle deep-cleaning your kitchen is to break it down into sections. Consider the fridge, freezer, cabinets, pantry, and drawers as their own separate, small tasks. Once you’ve finished one area, move on to the other. Often, knowing where to start is the hardest part. It always feels easier when you have smaller, more manageable tasks rather than one generic, overwhelming task.

Always clean your space top to bottom.

Before you start with the kitchen, dust off the ceiling. Whichever section you’re cleaning, clean the top shelves and work your way down. This way, no dirt or dust will be falling on the areas you’ve already cleaned. Take off any curtains or window panels before you start cleaning, as these are most likely full of dust.

Once you pick a section to start with, the first thing to do is take everything out of that space. Then, give the shelves, doors, and all other surfaces a good, deep clean. Before putting everything back, sort through those items and see if there’s anything you should throw away. Is there any expired food? How about those almost empty jars and condiments that are hiding in the back of the fridge? Grab a big trash bag and toss what needs to go.

Re-organize your space to make it more functional.

The kitchen is always busy, so you want to make sure that your food and utensils are easily accessible and that you always know what you have. You may want to buy some extra shelves, organizers, and containers to make better use of your space. Ensure that the items you use the most are within reach, with the less frequently used items further in the back.

Once you’ve finished with your main sections, it’s time to clean your appliances.

Your main tasks here will be the stove and oven, so you might want to start with those and get them out of the way. Then, get rid of those food stains in your microwave, remove the crumbs from your toaster, and give your dishwasher a good clean. Remember to clean both the exterior and interior.

Before you know it, your kitchen will be looking brand new and ready for you to enjoy!

Now that we’re in the midst of the coronavirus pandemic, most of us have been relegated to the confines of our homes. You most likely stocked up on essentials, including perishable and non-perishable foods to sustain you through the stay-at-home orders.

While you’re generally subject to whatever is fresh at your local supermarket, pantry staples tend to be easier to grab and longer-lasting. I understand the shelves may be quite bare, leaving you with not many options to choose from at the moment. Even if you aren’t able to use these tips during the situation we’re currently in, still, take note of these pantry staples to stock up on once this blows over, and the shelves are filled to the brim again!

So, what are the healthiest foods you can put in your pantry?

– Proteins

You can make tons of different things with canned or dried beans, such as dips, soups, and stews. Canned beans tend to have more sodium, so try to find the ones with no sodium added if they’re available. Meanwhile, nut or seed butters can turn plain bread into a hearty treat, so stock up on your favorites. Quinoa is another excellent protein pantry staple that can be used in many recipes.

– Carbs

Choose brown rice, quinoa, and whole-grain pasta for the bases of your meals. All types of potatoes and hearty squashes can add a more filling component to any meal. And of course, there are cans of vegetables that you can use for a swift side dish or with your favorite broth base to make soup.

Canned tomatoes almost need their own category. From turning into a sauce for your pastas, adding a rich taste to soups, or even to make Shakshuka with the eggs you have on hand, they can be used to make plenty of meals.

– Basics

Make sure you have the basic staples like flour (I prefer almond flour), baking powder, baking soda, and your favorite herbs and spices. Stock up on your favorite oils such as avocado oil and olive oil. Broths and stocks are also great to always have on hand.

Don’t forget to plan ahead for hydration, also. Instead of stocking up on bottled water, try getting a water filter for your refrigerator so you won’t have to worry about stocking up anymore. If you don’t have this option, invest in an inexpensive Brita pitcher with an extra filter to always have on hand. Another option is to fill a large 5-gallon jug with filtered water from the grocery store. Electrolyte drinks are also helpful in case someone gets sick.

Minimize your exposure and help get that curve to flatten by planning ahead for all supermarket trips. Know what you need and stock up to keep your kitchen brimming with love and delightful dishes that give you healthy nourishment.

If you haven’t already taken advantage of grocery delivery to avoid the stores, apps like Shipt and Instacart are great alternatives during this time.

What have you been cooking during these stay-at-home orders? Leave me a comment below, I’m sure we can all use some inspiration for some new dishes!

Wondering why it’s such a big deal to choose products that say ‘non-GMO’ on the label? GMO stands for ‘genetically modified organisms.’ You may even see ‘GE’ for ‘genetically engineered.’ The FDA says GMO foods are created by using rDNA technology, which essentially means they’re bioengineered foods.

The thought was that these foods would breed bigger or more nutritious versions, but it turns out that when we mess with Mother Nature, things can become dangerous. Bigger isn’t always better. In fact, it can do some significant damage to your health and the environment.

Here’s why you should stick to certified organic foods that are free of GMOs for the sake of your health and the wellbeing of our planet:

They use toxic chemicals

While GMOs were made to try to resist pests, the toxic chemicals they are grown with, and the residues from pesticides are very hazardous for your health. In lab tests, animals that were given GMOs had kidney, spleen, liver, adrenal gland, and heart damage. They also had compromised immunity.

They use more pesticide than non-GMO crops

GMO crops may have had hopeful intentions when they first hit the scene, but the amount of chemicals required is harmful to everything around them. They were supposed to reduce pesticide usage, but they use more pesticides than the non-GMO crops combined.

They’ve created superweeds

Because the weeds are adapting to glyphosate, one of the chemicals used for GMO crops, they’ve become stronger and more resistant. New toxins and operations are needed to get rid of them.

They increase global warming

With GMO crops, synthetic nitrogen fertilizers are used. These emit greenhouse gases that are much stronger than CO. Plus, they use a load of fossil fuels to make these synthetic fertilizers.

They harm good insects

Butterfly populations have suffered from the toxins associated with GMOs. Plus, many of these pesticides are to blame for the decline in the population of bees.

And the worst of it all…family farms are being pushed out, and the best way to bring food back to its roots is to support your local non-GMO farmers. Choose non-GMO foods for the environment, for the economy, and for your best health too!

There are countless options available, so you will have an easy time finding Non-GMO options to feed yourself and your family. Look out for the “Non- GMO” symbol on your foods, and choose organic as much as possible. If you need to pick and choose what you purchase as organic, make sure to go by the Clean 15/Dirty Dozen list that is put out each year by the EWG.

These lists will tell you what you should purchase organic, and what produce can stand to be bought non-organic. Print the list out and put it on your refrigerator, and be sure to seek out the new list coming out next year!

You’ve stocked your fridge with fruits and veggies and are on your way to eating more healthy foods. There’s one more important step to take before you prepare your foods to eat — wash them.

Sure, you probably rinse off an apple before you take a bite, but there’s more we can do to make sure we’re rinsing off any pesticides that may be lingering.

If you want to avoid accidentally ingesting bacteria, mold, or yeast, you should most certainly adopt these quick cleaning practices before digging into your produce.

Want to enjoy your produce with peace of mind? Follow these tips:

– Try to avoid nicked fruits and vegetables

It’s not always possible to avoid bruised or nicked produce, but if you can, go that route.  Pesticides can get inside your fruits and vegetables this way, making it hard to truly clean your produce since it’s seeped inside through the cuts.

– Always wash your produce, even if you don’t eat the skin

You might think that it doesn’t matter if you wash your potatoes or carrots if you’re just going to peel them. However, pathogens can still linger on them or worse, get inside the parts you plan to eat as you prepare them.

– Don’t soak your produce

Soaking produce in plain water only makes for a contaminated bath. So if you have strawberries and let them soak, you’re only allowing them to fester in any pesticides you wanted to rinse away. Give them a quick wash instead

– Use a fruit and vegetable wash

When you clean your produce with fruit and vegetable wash, you get rid of pesticides, waxes, and other unwanted chemicals on your food. You’ll apply it and then rinse it away to have the cleanest version of your food.

But before you reach for a fruit and vegetable wash at the store, those can be pretty pricey! You can easily make one of your own with ingredients you’ve already got in your kitchen.

For one, you can mix 2 cups of cold water with a quarter cup of white vinegar and two tablespoons of lemon juice into a clean spray bottle. Squirt your produce and let the solution sit for a few minutes before rinsing it away.

No vinegar? No problem! Mix a cup of water with a tablespoon of lemon juice and a tablespoon of baking soda. This foamy mixture can be sprayed on, left for 5 minutes, and then rinsed away.

Now you can enjoy the full benefits of your produce without any hidden toxins to slow you down.

Tired of cringing in fear every winter when a chorus of sneezes and coughs echo all around you everywhere you go? If you want to avoid getting sick, the best step you can take is to prevent it by boosting your immunity.

What are the typical immune-boosting tricks you use during the cold and flu months? Please drop me a comment below. Making a few tweaks all season long will help to keep you from becoming part of that chorus of sneezes and coughs and give you the energy to feel healthy and strong.

It’s as simple as knowing what to put on your plate.

 

– Peppers

Peppers are plentiful, and what’s more, they don’t need to be spicy for you to get all that vitamin C. Choose bell peppers to cut up and dip into hummus or use them to make fajitas. Yum!

– Citrus fruits

Craving something sweet? Serve up some citrus, and you can’t go wrong. It’s not just oranges and grapefruits, though. Squeeze lemons and limes into what you cook or use them to make homemade salad dressings for an extra boost. Mangos are also part of the citrus family. Try adding mangoes in as dessert this season for an extra boost and a delicious, guilt-free dessert.

– Blueberries

Blueberries have long been applauded for their superfruit status. They have a type of antioxidant known as flavonoids that can help keep your immune system strong, preventing damage to your cells. Add them to yogurt or oatmeal in the morning, toss them onto salads, or simply just snack on them when the mood strikes.

– Green Tea

Switch up some of that coffee and hot cocoa for green tea this winter. It has catechin, a potent antioxidant that is good for the immune system. Want it sweeter? Add a spoonful of raw organic honey or use it as a base for your smoothies.

– Mushrooms

If you like mushrooms, you’re in luck. They are full of vitamin D, something your immune system needs to stay healthy. Branch out and choose shiitake or reishi, which are revered in Asian culture for good health. Add them to your omelets, salads, use them as side dishes — the limits are endless.

– Cruciferous veggies

One way to fill up healthfully and keep your immunity thriving is to stock up on cruciferous vegetables. They have vitamins A, C, and E plus loads of fibers. Make a cabbage soup for a hearty and healthy meal or sauté some broccoli, cauliflower, or brussels sprouts as a side dish. Kale and bok choy are also a part of this family of immunity-boosting vegetables.

Aside from what’s on your plate, you can also make sure to take elderberry syrup daily as a preventative measure. Ginger tea is also another immune- boosting trick I like to sip on all winter long.

Ultimately though, the key to staying well when illnesses abound is to eat these foods that give your body the nutrients it needs to fight off any intruding germs and keep you healthy!

W

ant to add more flavor to your food and infuse some added nutrients in, too? Keeping some essential herbs and spices in your kitchen will help you do this very quickly. Not only will you cut down on the salt you use by adding other flavors to your dishes, but you’ll also be getting more health benefits from them too.

I’ve put together a list of 7 medicinal herbs that no kitchen should be without! What’s your favorite herb to cook with? Comment below and let me know.

1. Basil

While it’s best fresh, you can use dried basil leaves to make delicious Italian dishes. Plus, it helps your digestive system and keeps things moving. You’ll also have less frequent headaches and find yourself in a better mood.

2. Black Pepper

It adds just enough zing to bring out the natural flavors of your food. Black pepper also helps to stimulate your digestive system and brings relief from gas.

3. Cayenne

Cayenne pepper adds a pretty red hue to foods like potatoes and fish. It’s also good for clearing out phlegm when you have a cold. And if you feel like you might be coming down with something, add more of it to your dishes for preventative maintenance on your immune system.

 

4. Cinnamon

Grate fresh cinnamon (or use the powdered stuff) atop homemade applesauce, oatmeal, tea, or coffee. It can help kick a cold to the curb and break fevers. Got achy joints? It can help relieve them with its natural anti- inflammatory properties.

5. Garlic

Garlic is probably the most wondrous of all the spices out there. It can help your digestion, liver, can clear plaque from your arteries and can lower blood pressure. It can also make sore throats and colds disappear faster. For the best results, eat it raw. You should chop it up first and let it sit 20 minutes to allow the powerful components in it breathe. Can’t handle the spice while it’s raw? Wait that 20 minutes, then gently sauté for a minute or two to enjoy the benefits.

6. Oregano

As a potent antioxidant, you can double up on your health by adding oregano and basil to your dishes. It’s terrific for clearing phlegm and keeping your digestive tract healthy.

7. Peppermint

Peppermint truly soothes the body. It relieves digestive issues and can reduce your temperature when you’re running a fever. Make it into a tea with raw organic honey to relieve sore throats or help with a headache.

Others to keep around…

While ginger and turmeric look similar in root form, both can help with inflammation and strengthen immunity.

Choose organic when reaching for these herbs and spices — non-organic herbs and spices are treated with pesticides that can store in the tissues of your body. Using organic will keep you from taking in these nasty compounds while getting what you need from these flavorful medicinal herbs.