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July 19, 2019

The Top 15 Ingredients You Should Have in Your Kitchen

When working towards losing weight and being healthier, it’s good to get in the habit of cooking more meals at home. Eating at home allows you to have more control over the sugar and sodium content of your meals, manage portion sizes, and reduce the likelihood of any added preservatives and processed ingredients.

What are some healthy ingredients that every kitchen should have on hand? We have the top 15 kitchen staples to get on your next trip to the grocery store to start building more nutritious meals with delicious and healthy ingredients. 

What Every Kitchen Should Have | 15 Healthy Ingredients & Pantry Essentials

  1. Whole Nuts & Seeds
    Choose raw, unroasted varieties, and store in the fridge to prevent any mold from growing. Roast small batches in a pan on low heat with coconut oil and a sprinkle of True Lime Garlic & Cilantro for an easy low-sodium topper on salads. Add raw nuts on top of oatmeal or quinoa for a healthy protein-packed breakfast. 
  2. Whole Grains
    Grains like brown rice, quinoa, and farro make great bases for meals, and are easier to digest than processed grains such as pasta, bread, and tortillas. These grains will also help you to feel full for longer. 
  3. Canned Beans
    Organic is always best, but having a few types of canned beans on your shelf is an easy way to add fiber and protein to meals. Use on top of salads, in simple weeknight tacos, or add to a vegetable-heavy soup recipe. 
  4. Frozen Vegetables
    Frozen veggies are a fantastic staple to keep in your freezer. Stock up on heartier types, such as cauliflower, carrots, peas, asparagus, peppers, mushrooms, and broccoli. They make starting a stir-fry, soup, or healthy side dish an absolute breeze. 
  5. Mixed Greens
    A container of any variety of mixed greens is a quick and easy way to add nutrition to any meal. Dress a small handful with a drizzle of olive oil and a sprinkle of True Lemon Pepper, then serve on the side of a savory breakfast scramble, or with lean fish or chicken for dinner. 
  6. Pasture-Raised or Organic Eggs
    These eggs contain more nutrition than the less-expensive alternative, so you’re getting more vitamin bang for your buck. Hard-boil half of the eggs in a dozen for a quick breakfast, on top of salads, or to add to a veggie wrap. 
  7. Coconut Cream
    Keep a few small cans of organic coconut cream in your pantry for a simple way to add creaminess to healthy dishes without the dairy. Coconut cream is delicious as a base for curry, as a substitute for cream in sauces, or as a base for homemade salad dressings. 
  8. True Lemon
    Fresh lemon is nice to have on hand, but unfortunately these citrus fruits don’t stay fresh for long. True Lemon is a great alternative to fresh lemon and lemon juice as it is shelf-stable but free from chemicals, sodium, gluten, GMO’s, artificial flavors, sweeteners, or preservatives. Use True Lemon to keep apple slices or sliced avocado from turning brown, to add to your water to entice yourself to keep drinking throughout the day, or sprinkled on top of salads.
  9. Apple Cider Vinegar
    Apple cider vinegar is not only helpful in supporting a balanced gut biome, it also can help in balancing blood sugar levels. It’s wonderful mixed with olive oil for a natural salad dressing, added to smoothies, or as a hydrating health drink: diluted in soda water with a packet of True Lemon Strawberry Fruit Infusions
  10. An Array of Herbs & Seasonings
    Using a variety of fresh or dried herbs is a wonderful way to add flavor to your meals without sodium. Choose good quality dried herbs, as many cheap brands will add fillers that diminish flavor potency. True Citrus Seasoning Blends are fantastic pantry staples to always have available in your kitchen. 
  11. Ground Flaxseed
    Excellent for supporting digestive health, ground flaxseed can be mixed into yogurt, oatmeal, almond butter, or as an Omega-3 boost to your daily smoothie. 
  12. Natural Sweeteners
    Honey, brown rice syrup, and pure maple syrup are much better sweeteners to foods than their highly processed counterparts. Keep one or two versions in the pantry to avoid temptation for store-bought sweets or high sugar cereals. 
  13. Unrefined Coconut Oil
    Excellent for cooking, coconut oil responds better to heat than olive oil when frying, roasting, or sauteing. Coconut oil can also aid in immune system support, so try swapping it for butter on your whole-grain toast - it’s delicious! 
  14. Chicken, Beef, or Vegetable Bouillon
    Just dissolve in hot water for a burst of flavor in cooked rice, sauces, soups, and marinades. Buy a good quality brand that is high in minerals and low in sodium. 
  15. Tea
    A simple and delicious way to curb end-of-day dessert or alcohol cravings, having a variety of different teas available will support your healthy lifestyle. Decaf herbal teas such as spicy chai or chamomile citrus blends are a wonderful way to add sweet comfort without added sugar or calories. 

Cooking nutritious meals will get easier the more often you do it, but the first step is to stock up on healthy ingredients to start on the right foot. Adding some of these fridge and pantry staples will ensure that your kitchen is set up for success in creating a healthier life for yourself, and your family! 


True Citrus products are proven to encourage you to drink more water, so try any of our delicious flavors in your glass or water bottle to stay hydrated all year long. 

About True Citrus: 

We have a Live True Promise that applies to everything we do: use the best, truest ingredients in our products, and bring our customers the highest quality in citrus flavors, drink mixes, and salt-free seasoning blends. We are also devoted to providing the support and guidance our customers need to be as healthy and happy as possible throughout every facet of their lives. 

How True Citrus Goes Above and Beyond: 

We have created our line of better-for-you products with your health in mind, and without compromising on taste. You’ll only find simple and clean ingredients in True Citrus products! You will never find: chemicals, sodium, gluten, GMO’s, artificial flavors, sweeteners, or preservatives in our products. You will find: bright natural flavors from real citrus oils, a delightful array of flavors, and products that are either unsweetened, lightly sweetened with all-natural Stevia (sugar-free), salt-free, low calorie, or 0-calorie. 

Check out our full line of True Citrus products!

 [Credit: Food Network. “The Top 20 Ingredients Every Kitchen Should Have.”]