20 ESSENTIAL INGREDIENTS TO ALWAYS KEEP IN YOUR KITCHEN
1. HERBS & SPICES
HERBS & SPICES, the secret ingredient to the most memorable dishes. With seasonings readily available in your pantry, you can amplify any dish to make those taste buds sing! There are many herbs and spices to collect, transforming your kitchen into an array of worldwide cuisines, but where do you begin? These are the fundamental herbs and spices I recommend keeping stocked in your pantry at all times –
HERBS Basil, Bay Leaf, Chives, Cilantro, Marjoram, Oregano, Parsley, Rosemary, Sage, Savory, Thyme
SPICES Allspice, Ancho, Black Pepper, Cayenne Pepper, Cardamom, Celery Seed, Chicken Bouillon, Chili Pepper, Cinnamon, Cloves, Cumin, Curry, Garlic, Ginger, Lemongrass, Mace, Mint, Mustard, Nutmeg, Onion, Paprika, Red Pepper Flakes, Salt, Turmeric, Vegetable Bouillon
2. COOKING OILS
EXTRA VIRGIN COOKING OILS are extracted by cold pressing the flesh of the highest quality fruits, this method omits chemical treatments and preserves the oil’s nutrients, flavor, and natural color. Extra Virgin Olive Oil, Extra Virgin Avocado Oil, and Unrefined Virgin Coconut Oil are all heart-healthy cooking oils that provide a wide range of use in the kitchen. (And are excellent nutrient dense moisturizers for skin, nail and hair care!) These extra virgin oils enhance absorption of fat-soluble vitamins and are rich sources of vitamin E, antioxidants, omega-9 acids, and oleic acid. Studies show Extra Virgin Olive Oil, Extra Virgin Avocado Oil, and Unrefined Virgin Coconut Oil contain anticancer and anti-inflammatory properties as well as abilities to improve gut microbiota and lower blood pressure and cholesterol.
EXTRA VIRGIN AVOCADO OIL
Smoke Point – 480 degrees Fahrenheit (High)
Flavor – Subtle avocado
Suggested Use – Dressing, dips, finishing oil, bake, stir-fry, sauté, roast, grill & fry
EXTRA VIRGIN OLIVE OIL
Smoke Point – 375 degrees Fahrenheit (Medium High)
Flavor – Subtle fruit, butter, pepper, or grassy flavor
Suggested Use – Dressing, dips, finishing oil, bake, stir-fry & sauté
UNREFINED VIRGIN COCONUT OIL
Smoke Point – 350 degrees Fahrenheit (Medium High)
Flavor – Creamy buttery coconut
Suggested Use – Dressing, dips, finishing oil, bake
3. COOKING FATS
COOKING FATS enhance flavor, provide texture and/or distribute heat evenly while cooking. Cooking fats should be used sparingly, as they are considered unhealthy foods and can cause serious health concerns if consumed in high quantities and/or on a regular basis. However, if used conservatively, you can harness the power of cooking fats and create some seriously tasty dishes.
BUTTER is commonly churned from cow’s cream, but can be made with other mammals’ cream, such as goats’ or sheep’s. Cream is a byproduct of unpasteurized milk. Unpasteurized milk will naturally separate into two layers, the top layer is your cream, and the bottom layer is your skimmed milk. By removing the top layer of cream and “churning” the cream with a mixer, you get whipped cream, and if you continue to mix past this phase, you’ll get butter and buttermilk.
Smoke Point – 350 degrees Fahrenheit (Medium High)
Flavor – Creamy, slightly sweet, and nutty undertones
Suggested Use – Binding agent, spreads, sauces, condiment, bake, pan-fry
GHEE, also known as clarified butter, is butter that has been heated in a pan and had almost all remaining milk solids removed, leaving behind a rich butterfat. This type of butter has a smoke point of around 480 degrees Fahrenheit and is ideal for high-heat cooking and pairs well with steak or seafood as a dipping sauce.
Smoke Point – 350 degrees Fahrenheit (Medium High)
Flavor – Creamy, caramelized, slightly sweet and nutty undertones
Suggested Use – Binding agent, spreads, sauces, condiment, bake, pan-fry
BACON GREASE is the byproduct of cooked bacon and is great for enhancing flavor to so many dishes. Some of my favorites are frying diced potatoes, boiling pinto beans, and cooking ground meats.
Smoke Point – 375 degrees Fahrenheit (Medium High)
Flavor – Bacon
Suggested Use – Flavor enhancer, sauté, stir-fry, roast, bake
4. CHICKEN STOCK
CHICKEN STOCK can be derived from either a whole chicken or trimmings of the meat and its bones, as well as select herbs, spices and vegetables such as onion, celery, carrot, and garlic. This nutrient-dense and flavorful staple is the base of countless dishes, including some of my favorites like, soups, stews, rice, chili, and chicken marinades. Packed with Vitamin B2, Vitamin B3, Vitamin B6, potassium, phosphorus, copper, and selenium, this stock remains a top choice for optimizing day-to-day health and warding off illnesses such as the cold or flu.
5. TOMATO SAUCE
TOMATO SAUCE, a simple yet crucial ingredient for so many fan favorites, like Mexican rice, marinara sauce, and soup. Making it from scratch is as easy as 1) delicious firm roma tomatoes, 2) pot 3) blender. Tomato sauce is delicious in its purest form, but you can enhance the flavor by adding ingredients such as onion, garlic, some herbs, and spices. This heart healthy, immune fortifying sauce is rich in antioxidants, potassium, Vitamin C, A, and K, so while you enjoy some of your favorite dishes, just know your whole body is thanking you, not just your taste buds.
6. VINEGARS
VINEGARS are fermented liquids. Their distinct bite and tangy flavor are harnessed to enhance food in a variety of techniques. Not only do cooking vinegars provide a unique flavor profile, but consuming cooking vinegars can lower cholesterol, regulate blood sugar levels, reduce blood pressure, and improve digestion.
DISTILLED WHITE VINEGAR
Flavor – Sharp, tangy, and sour
Suggested Use – Clean poultry, bake, make sauces, dressings, marinades and pickle vegetables.
APPLE CIDER VINEGAR
Flavor – Tangy, sweet and apple notes
Suggested Use – Tenderize meat, marinate meat, bake, make drinks, sauces, dressings, marinades, and pickle vegetables.
RICE VINEGAR
Flavor – Mild tang, slightly sweet, and rice notes
Suggested Use – Stir-fry, make sushi rice, soups, dressings, marinades, and pickle vegetables.
BALSAMIC VINEGAR
Flavor – Tart, sweet, grape and molasses notes
Suggested Use – Marinate meat, make stews, dressings, marinades, and drizzle on vegetables.
RED WINE VINEGAR
Flavor – Tangy, slightly sweet, and fruity wine notes
Suggested Use – Marinate meat, make sauces, dressings, marinades, and cook vegetables.
WHITE WINE VINEGAR
Flavor – Tangy, slightly sweet, and light fruity wine notes
Suggested Use – Marinate seafood, make sauces, dressings, marinades, and cook vegetables.
7. BEANS
BEANS are the dried seeds of plants in the legume family. Highly nutritious, beans are rich in protein, fiber, amino acids, antioxidants, vitamins, iron, and other essential minerals. That said, when consumed regularly, these small and mighty seeds can help lower ones risk of heart disease and diabetes. Beyond the health benefits, they also provide delicious flavor and texture to so many meals.
PINTO BEANS
Flavor & Texture – Mild, creamy
Suggested Use – Borracho beans, charro beans, Mexican-style pinto beans, refried beans, chili
BLACK BEANS
Flavor & Texture – Mild, earthy, velvety
Suggested Use – Cuban black beans, black bean soup, refried black beans, bbq black beans, chili, salad
KIDNEY BEANS
Flavor & Texture – Mild, earthy, sweet, starchy
Suggested Use – Jamaican rice and peas, Louisiana red beans and rice, minestrone soup, chili, salad
NAVY BEANS
Flavor & Texture – Very mild, earthy
Suggested Use – BBQ baked beans, minestrone soup, creamy navy beans, Tuscan white beans, salad
LENTILS
Flavor & Texture – Mild, earthy, nutty, sweet
Suggested Use – butternut squash, lentil soup, lentil sloppy joes, lentil meatloaf
8. RICE
RICE is a food staple that is gluten-free, widely accessible, and affordable to its consumers. There are many varieties of rice with different textures and flavor profiles. However, all varieties of rice offer protein and fiber, making it a dependable source of energy and easy to digest.
LONG GRAIN WHITE RICE
Flavor & Texture – Neutral, fluffy, slightly sticky
Suggested Use – Plain rice, buttered rice, Mexican rice, cilantro lime rice, fried rice, curry
JASMINE RICE
Flavor & Texture – Neutral, slightly sweet, slightly sticky
Suggested Use – Plain white rice, buttered white rice, fried rice, curry, pilaf rice
BROWN RICE
Flavor & Texture – Nutty, earthy, chewy
Suggested Use – Plain brown rice, buttered brown rice, fried brown rice, curry
BASMATI
Flavor & Texture – Nutty, long, fluffy, non-sticky
Suggested Use – Plain basmati rice, yellow basmati rice, coconut basmati rice, lemon garlic basmati rice
STICKY RICE
Flavor & Texture – Slightly sweet, sticky
Suggested Use – Mango sweet rice, biko (Filipino sticky rice cake), suman malagkit (Filipino steamed rice cake), rice pudding, sushi
SUSHI RICE
Flavor & Texture – Slightly sweet, sticky
Suggested Use – Sushi, dumplings
9. NUTS & SEEDS
NUTS & SEEDS are energy-dense fuel loaded with health benefits. Regularly eating them (four or more times a week) has been linked to lower cholesterol, reduced risk of heart disease, and better weight management. Chia seeds, flax seeds, and hemp seeds are notably high in omega-3 fatty acids, while most nuts deliver a hearty dose of omega-6s. Together, nuts and seeds offer a potent mix of protein, healthy fats, fiber, and an impressive lineup of vitamins and minerals – including B6, copper, folate, manganese, magnesium, niacin, phosphorus, potassium, riboflavin, selenium, vitamin E, and zinc. But it’s not just about nutrition. Their rich, nutty flavors and satisfying crunch make them a go-to snack, topping or spread, boosting both flavor and crunch. Take your dishes up a knoch by making candied nuts, energy cookies, pie crust or stir-fries.
NUTS Almonds, Brazil nuts, chestnuts, cashews, hazelnuts, macadamia nuts, peanuts, pistachios, pecans, pine nuts, walnuts
SEEDS – Chia seeds, hemp seeds, flax seeds, pumpkin seeds, pomegranate seeds, sesame seeds, sunflower seeds
10. VANILLA EXTRACT
VANILLA EXTRACT comes from aged vanilla bean pods grown in tropical regions close to the 10-20 degrees to the equator, mainly Madagascar, Mexico, and Tahiti. To make the extract, the pods are soaked in water and ethyl alcohol, which draws out the flavorful compound vanillin over about 48 hours. After steeping, the beans are filtered out, leaving behind the rich, aromatic liquid we know and love. Vanilla extract is a go-to ingredient in countless treats. Some of my favorites include cookies, cake, frosting, pies, ice cream, whipped cream, creamer, milkshakes, yogurt, pancakes, and waffles.
11. FLOUR
12. BAKING POWDER
13. BAKING SODA
14. NATURAL SWEETENERS
15. ROOT VEGETABLES (Onion & Garlic)
16. TOMATOES
17. PEPPERS
18. CITRUS
19. EGGS
20. MILK
EXCLUSIVE RECIPES
YUM, TOO GOOD! REVIEW
