If we run out of any of the following ingredients, I basically freak out and wonder how I'll function. Ha ha! And don't think I'm exaggerating here! What's on your list of die hard real food staples that you just can't imagine living without?
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- Milk
I mostly use milk for one meal of the day, but it's often touted as the most important one - breakfast! And I don't know how to function without my morning bowl of homemade granola cereal with fresh berries (and milk, of course).
- - Eggs
Eggs are the base for so many homemade baked goods and the perfect staple to come to the rescue when you don't know what to eat! It's hard to beat how quick and easy (and filling) scrambled eggs are any time of day. To kick things up a notch, be sure to puree them with some leafy greens first.
- - Butter
At any given time, you'll catch me with approximately 24 sticks of butter in my freezer. I could never make my granola or quickly fry up those eggs without it. Or cook a plethora of other easy dishes in my repertoire. :)
- - Whole-Wheat Flour
Ditching the processed stuff means cooking from scratch is the way to go, and it's hard to make muffins, tortillas, waffles, pancakes, or even cookies for a treat without flour!
- - Oats
My daughter's recent growth spurt has made me be extra sure I always have oats on hand. She'll eat a variety of snacks whenever she's hungry, but her favorite is overnight oats. And when I don't feel like helping her prepare something else, I love having these ready-to-go in the fridge.
- - Raw Nuts
Nuts are both a filling and portable snack, and let's not forget, they're quite important when it comes to making my beloved granola I keep talking about! Seriously though, you can add nuts to so many recipes or just throw them in the lunch box with a dried fruit mix when you don't know what else to pack. It happens to the best of us. :)
- - Honey and/or Pure Maple Syrup
Even though I'm a die hard real foodie (who ditched sugar a while back), I still can't stomach plain yogurt, coffee, or homemade treats without a little something sweet added. So I'm always happy to have these more natural sweeteners on hand (to be used in moderation, of course).
- - Dry Pasta
When you don't know what's for dinner, pasta can literally save the day. It's filling enough to make up for your lack of planning and also versatile enough that you can add just about anything to it, including veggies, meat, herbs, or store-bought organic tomato sauce.
How does my list compare to yours? Please share in the comments! :)
Austin maid says
This is a great core list of natural foods. And the best part is they are all things we like to eat! Even picky kids. Yeah, there are some folks who are anti-wheat (gluten) or strict vegans; but there are millions of healthy people out there who eat these foods.
Angelina says
I'm just shocked that you didn't list any veggies!!! I'm Ukrainian so I must have potatoes, onions, and carrots in my house! With those three ingredients you can cook so much! Olive/coconut oil, oats, buckwheat, raw nuts, herbs, and eggs are some other ingredients that are important in our house.
Amy says
My top three would have to be eggs, avocados and butter! Oh, and can't forget #4 - coconut oil!
Barbara S. says
All things coconut -- especially oil for stir frying and baking, the large flakes for my granola, coconut sugar in place of white, and thick, and creamy coconut milk (can't beat Trader Joe's at only 99 cents) which makes a fabulous coffee creamer or used in soups and dessert fillings. I also make my own thinner coconut milk from the small flakes to use on cereal.
Lauren Bowers says
I have a question about whole wheat flour - I know it's the healthier alternative, and Iv'e been wanting to make the switch. But I've heard that it alters the taste, so people recommend doing half and half with whole wheat & the white refined stuff.
What do you suggest?
Livvy says
whole wheat and white flour are definitely different both in texture and flavor. I can substitute 1/3 of a recipe's white flour with whole wheat flour with no change in flavor and very little texture difference (slightly noticeable in cakes). Still, its a far cry from 100%.
My favorite dessert is flourless chocolate cake. I just need to wrestle the sugar out of there and it will be 100% whole food. I'm still working on it.
Amy Taylor (comment moderator) says
Hi. You could also give white whole wheat a try. It is still 100% whole wheat but is lighter in texture, color, and taste.
Lauren Bowers says
Funny - I actually just bought a bag of white whole wheat flour yesterday! I'll give it a try and see how I like it :)
Thanks!
Amanda R. says
I'd add olive oil, both a cheap (but still good quality) Spanish olive oil and EVOO.
Bronya says
Here's where I throw in the towel and want to crawl in a hole and give up - our family can't have eggs, butter, dairy or nuts (we do go through a lot of oats and dried spelt pasta though) ... People graciously smile and say it's still easy to eat wholefoods and I guess in theory it is, it's just boring ... I'm sick of adapting recipes so much its a whole new one or the cake doesn't rise or just kinda skipping the butter for a full of numbers dairy free spread because I can't think anymore ... Sorry, you've caught me on a low day - I love your recipes and your site x
Colleen says
Same boat here, since my son is anaphylactic to dairy, eggs & peanuts. It really makes eating real food more challenging!
Elizabeth says
Oh my goodness, this is totally my list too! I would just add pain yogurt as my daughter prefers that for breakfast over milk.
Carrie says
Agree! I have a tree nut allergic child, so we replace the raw nuts with raw sunflower and pumpkin seeds, but everything else is a must in our house. Along with bananas. We eat so many bananas as a family of six!
Johanna says
Ditto on all that for sure! And coffee.....does that count as a real food? ;)
Amy Taylor (comment moderator) says
Hi there. It sure does! :)
Dayna says
I'll add brown rice and black beans, homemade hummus, and yogurt! All for quick lunches for me at home and my son at school :). We try to not eat too much meat.
Emma {Emma's Little Kitchen} says
The same as me! I am falling back in love with butter, there is really no way around it... OH! And pureed greens in your eggs?! Awesome idea!
Jen says
These are great suggestions! As a diabetic, I struggle with the pasta, oats and honey/pure maple sugar. Does anyone have any great real food substitutions to those?
Kira says
If you are avoiding pasta, you can use spaghetti squash or even spirilized zucchini. I don't know if quinoa is better for you than oats, but you can use it to make an oatmeal-like breakfast.
Chelle says
Agreed on all. I use oats to make oat flour to replace regular flour in a bunch of things. I also have to have bananas and cocoa powder at all times. We use bananas all the time as a substitute sweetener for smoothes and chocolate milk! A banana, cocoa, dates and milk in the vitamix makes awesome chocolate milk. Add ice and it's a chocolate shake. Blend for a few minutes and it's hot chocolate. Throw in oats for added fiber!
Jennifer says
Sounds great! I will have to try that.
Gugu Matsenjwa says
I agree with you but I cannot live without my fruits and veggies. I don't take dairy products because of my blood group (0+).
Rosemarie says
I agree with your list but I am an Aussie so I would have to add Vegemite and Weetbix.
Leah says
I am breastfeeding my daughter and she can't handle me eating dairy, so I have had to cut that out of my diet and it was hard to find alternatives for breakfast, but over time I found things I love without missing the dairy too much (we are already vegetarians, so this basically made me eat vegan- except I do eat eggs). I thought I couldn't live without the diary items on your list, but I have found I can! Hummus would be on my list, and frozen bananas for smoothies!
easypeasy says
I think it's perfect! One thing we really like is some good quality butter. We like organic, pastured and cultured. We can make anything healthy taste really good with it! :)
Lauri says
Ditto on the list! Talk to me more about pasta though. I feel like I have tried just about everything out there and have yet to find a whole grain one that doesn't resemble cardboard. I am now experimenting with homemade since a friend no longer wanted her kitchen aide pasta attachments. I have had the best luck with fresh ground durum combined with soft wheat. Yet, who has time for that every time you want pasta?? Still would like to find a half-way decent store bought one to have on hand for those crazy nights. Recommendations??
Renee says
I tried many whole wheat pastas that we didn't like either. We really like Target's brand Simply Balanced organic whole wheat spaghetti. My boys didn't even notice the difference.
Emily says
Quinoa noodles :)
Ancient Harvest brand.
Olga says
I like Trader Joes organic whole wheat pasta and their organic spaghetti sauce. Hope that helps.
Marla says
we also use the TJ's whole wheat pasts- gotta love one ingredient pasta :)
renee says
I really like Trader Joe's Quinoa pasta. The only caveat is that (in my opinion) it should be eaten pretty quickly while it is still hot! Otherwise, if it is allowed to cool it can become gummy.
Helen says
I mix whole wheat pasta with a bit of "white" pasta, about 2-1. I know I'd rather ditch white pasta, but this is a compromise that at least I'm getting more good than bad, and it's palatable! Maybe gradually I can phase out the white.
Livvy says
Whole Foods 100% whole wheat pastas are yummy too
Tanya Walker says
I agree with everything you said and I will take out pasta and add APPLES...oh I feel off if I don't have apples. I eat one everyday. I will also add cheese. I always, always have cheese on hand whether feta, bleu cheese, cheddar or goat cheese. I love trying new kinds too. Organic is best too! I add cheese mostly to my salads.
Tayra says
Looks like my kind of list!! Also, like others had mentioned: bananas, olive oil and Ezequiel BREAD!
Lienna says
Thanks for sharing this post, Lisa.
Olive and coconut oil. Can't live without fresh fruit and veggies.
Rachel says
wondering the serving size of the granola you eat for breakfast. Doesn't keep me full till lunch unless I eat a lot
Amy Taylor (comment moderator) says
Hi Rachel. A decent size serving of granola is 1/2 c to 3/4 cup. If you eat it with yogurt it is particularly filling.
Karleen says
I'd have to add sweet potatoes too. I just found out they're great in fresh-made juice - almost sweeter than apples. I have to say eggs are probably the one thing I really can't imagine doing without, though. I could live on eggs! Thanks, Lisa, for all your food tips and recipe ideas in your blog!
Marjorie says
Lisa, I used to use butter in my homemade granola. Now I use mostly coconut. It gives a great flavor!
Songbird says
I would have to add salad fixings. And sweet potato's.
They last a long time unrefridgerated. I bake mine &
add a tad of butter, S&P, and
sprinkle with brown sugar.
Delish and so good for you!
I also have to have dark green
leafy veg & fruits.
Sally says
I'd add olive and coconut oil, bananas, and apples, and Parmesan cheese. Otherwise my list mirrors yours.
Oscar Ortiz says
Ditto here Lisa. I can do without #8 though, but I'll substitute it for yogurt!
michele says
Olive oil, bananas, and carrots. I almost can't cook without olive oil and my daughter's very short list of edible foods fortunately features bananas and carrots. The dog loves the carrots, too!
Oscar Ortiz says
Olive oil and bananas... yes! A must too!
Angela says
I would add fresh fruit!
amber says
My list looks a lot like yours with the addition of salsa & brown rice.
Denise says
All ten items are important but I will have to add organic coffee to the list and since I too gave up sugar, milk is a must for my coffee. I have driven 30 miles at midnight to have organic milk for my morning coffee.
Erin says
I agree with all 8. And I would add frozen fruit and pomegranate juice for our fruit smoothies for breakfast. We always have granola ingredients on hand, buy honey in bulk, and eggs and butter in bulk, too. Oh, and cheese! We always shred a big block of real cheddar cheese and have it ready to use in the fridge. Once you have those staples, meals are a whole lot easier to make.
weavergirl says
All great additions above that I would add to my list. I also must add garlic! Marrying into a Portuguese family and after living in Portugal and Spain earlier in our marriage. There is no way we can do without garlic. Oh, and seafood too.
Erin says
Garlic! We definitely use a lot of garlic, too. We love it!
Deirdre says
Excellent list and I love all the add-ons people have suggested in the comments!! Oats are always in our pantry - we use rolled oats for baking and granola, but we LOVE steel cut oats for our morning oatmeal. The quick cook kind is great - done in 5-7 minutes, and I usually make a couple of days worth in advance for convenience - and our dog loves a spoonful in his food (we leave out the salt for his portion.)
Also - decaf Irish tea - can't get through the day without some!! Thanks for all the great info!! :-)
dana @realfood-realfamily.com says
Parmesan Cheese - my favorite! Also, lettuce because I eat a salad most days for lunch.
nicole says
I am so glad to know that I am not the only one who "freaks out" when I am out of one of my staples. Mine are similar to yours - granola, all of the ingredients for granola, milk, strawberries (or blueberries), hummus, cheese, carrots, some sort of green (lettuce, spinach, kale, etc.), whole grain flour (I always have either whole wheat bread, tortillas, or pitas in my freezer and some sort of muffin as well)
Jen says
Definitely would need coconut oil and natural peanut butter on my list! Coffee too. although that's a source of sugar for me because I HAVE to put sugar in it! I've been using sucanat but it's still sugar. Definitely need carrots too. They are a staple here with my little ones and packing hub's lunch every day (although I try not to include carrots every single day, but they're usually in there like 4 out of 5 lol!!).
weavergirl says
I agree. Also, try coconut sugar. As a diabetic I can't use regular sugars. But coconut sugar has a lower glycemic index. You can get it through Nutiva.com.
Shenna says
I absolutely agree with 7 out of 8. But I would replace the oats with fruit or raisins. We do eat a lot of oats in the summer though. It makes for a great granola snack on the go :-)
TBrown says
I would add onions. I just ran out of the onions grown in our garden last year and meal planning, especially dinners, has been very tough. I didn't realize how many dinners include onions.