Welcome to my Everyday Essentials – the guide to how I stock my healthy, wholesome kitchen. I believe that if you keep good food, you will eat good food. Every meal is a chance to provide your body with the nutrients it needs to make you feel satisfied and energised. It’s not hard work either; most items on this page are simple foods. A home kitchen should be practical and versatile, allowing you to whip up a number of meals from core ingredients.
I’ve organised my kitchen in to basic categories on this page, or access a free PDF download of the list here. Don’t be daunted by the list; this is almost everything in my kitchen and you probably have half of these things already! My tip; take the list, give your kitchen a “check up” and then start with just a few new additions. On different eating lifestyles; I am not definitively paleo, vegetarian, vegan or anything else. If you follow a different lifestyle to me, focus on the items that align with your lifestyle; you will still be able to create many of the recipes on this site, and much more. On quality; I appreciate that there are a variety of constraints on our access to food. Where available, purchase organic, sustainable, local food. But if it’s not available, don’t worry – aim to do the best that you can. It is more important that you’re getting into real, fresh, minimally-processed food. When you are purchasing packaged or preserved food my number one tip is to avoid numbers in your ingredient list! I am happy to answer any questions you might have about my Everyday Essentials, and if you’re near me I can help you with a healthy shopping trip or meal-planning session. Click here to get in touch
“What about supplements and superfoods?” Yes, I do use some of them. I don’t consider them to be basic kitchen staples, so I have put them on a separate page, but if you have the resources available to you to incorporate some into your diet then they can be a good source of nutrition. Click here to read about some of my favourites!
Note: Where I can show you a specific product or brand that I tend to buy / use frequently, I have placed an affiliate link to that product (mostly linking to Amazon). These items are based in the UK as that is where I’m currently living. If you purchase a product via an affiliate link, I earn a small commission on the purchase, which helps to keep my website alive. Nourish Everyday only links to products that I can genuinely recommend.
Flours, Powders, Baking
- Almond flour (a.k.a. almond meal)
- Coconut flour
- Buckwheat flour – try Clearspring Organic Gluten Free Buckwheat Flour
- Tapioca flour – try Bob’s Red Mill GF Tapioca Flour
- Bicarbonate of soda (a.k.a. baking soda)
- Gluten-free baking powder (aluminium-free)
- Desiccated coconut
- Psyllium husks
- Vanilla extract
- Cacao or unsweetened cocoa powder
Grains and pseudo-cereals
- Raw buckwheat groats (a.k.a. kernels)
- Quinoa (red, black, white or a mix)
- Gluten-free rolled oats
- Buckwheat flakes – try Big Oz – Organic & Gluten Free Buckwheat Flakes
- Rice (white and/or brown)
- Rice or buckwheat (soba) noodles
- Rice malt syrup i.e. brown rice syrup – try Crazy Jack Organic Rice Syrup or Biona Organic Rice Syrup
- Stevia (Liquid stevia drops and/or Powdered/granulated stevia)
- Maple syrup
Oils, Spreads, Dressings
- Extra virgin olive oil
- Coconut oil (look for organic, unprocessed, cold pressed varieties)
- Tahini (unhulled or hulled, or both!)
- 100% pure Peanut Butter
- Other nut/seed spreads of choice
- Apple cider vinegar – try Biona Organic Apple Cider Vinegar (Unfiltered)
- Balsamic vinegar
- Sesame oil
- Brown rice cakes and/or crackers
- Coconut flakes/chips (unsweetened)
- Cacao nibs (unsweetened)
- Chicken or vegetable broth/stock cubes (organic, additive-free)
- Beef broth/stock cubes (organic, additive-free)
- Nutritional yeast flakes
- Canned coconut milk and/or cream*
- Canned chopped tomatoes*
- Tomato paste
- Canned tuna and/or salmon (in springwater or pure olive oil)*
- Tinned sardines (springwater or pure olive oil)*
- Canned legumes (e.g. lentils)*
- Dark chocolate
- Teas or herbal tisanes
*aim for canned products that are BPA free, and no-added-salt, organic if possible. Try to purchase sustainably-caught seafood as much as possible.
Raw Nuts, Seeds and Dried Fruit
- Pepitas (a.k.a. pumpkin seeds)
- Sunflower seeds
- Sesame seeds
- Chia seeds (black, white or a mix)
- Brazil nuts
- Macadamia nuts
- Raisins or dried berries e.g. goji or mulberries
Dried Herbs And Spices
Truth be told, I have an overflowing dried herb and spice cupboard, but thought I’d give you a list of some of my most-used!
- Quality pure salt (e.g. Himalayan or Celtic Sea Salt are both lovely)
- Black pepper
- Cinnamon (ground)
- Nutmeg (ground)
- Cumin (ground)
- Coriander (ground)
- Cayenne pepper
- Mild paprika
- Smoked paprika
- Chili flakes
- Oregano flakes
- Curry powder
- Bay leaves
- Eggs (ideally free-range organic)
- Yogurt (full-fat, unsweetened, organic)
- Milk of choice e.g. almond, rice, coconut
- Butter (organic, grass-fed)
- Feta cheese (usually organic goat’s feta)
- Ground flaxseed
- Mustard (Dijon and grain varieties)
- Gluten-free tamari (soy Sauce)
- Crushed garlic
- Crushed ginger
- Miso paste (organic, msg-free) – try Clearspring Organic Brown Rice Miso Paste
- Thai-style curry paste (additive-free) – try Thai Green Curry Paste or Thai Red Curry Paste by Mae Ploy
- Sauerkraut (unpastuerised, raw and organic)
Although this list is small, my freezer is jam packed! I also store a heap of items which keep my cooking economical and efficient: meat (raw) purchased on sale, batch cooking e.g. stews for quick meals, overripe bananas, leftover coconut cream/stock/pesto, baked goods.
- Berries of choice
- Quality gluten-free bread
This section is very flexible; adjust it depending on availability and/or your personal preference. Experiment with substitutions as you like; for example, carrot, beetroot, sweet potato and pumpkin are quite interchangeable in many recipes.
- Salad leaves: lettuce varieties, baby spinach, rocket etc.
- Leafy greens: kale, chard, Asian greens like bok choy etc.
- Brassicas: Cabbage, Broccoli, Cauliflower, Kale, Brussels sprouts
- Sweet Potato (a.k.a. kumara)
- Pumpkin (a.k.a. squash)
- Other root vegetables: beets, parsnip, turnips, swedes
- Zucchini (a.k.a. courgette)
- Eggplant (a.k.a. aubergine)
- Lemons + Limes
- Fresh herbs (parsley, coriander, dill)
- Onions (red and brown)
- Snacking fruits of choice e.g. orange, apple, pear, etc.
Butcher / Fishmonger
Pescatarians, vegetarians, vegans… adjust or skip this section entirely. Focus on protein sources you are comfortable with e.g. eggs or plant protein like quinoa, buckwheat, nuts, seeds and/or legumes. You may also use a good plant protein powder like an organic rice, pea and/or hemp protein.
- Meat: grass-fed beef, lamb, pork, game meats such as venison etc. (small steaks and sausages, plus cheaper cuts and roasting joints for slow-cooking)
- Poultry: free-range chicken (breast or thigh for quick meals, whole chickens for roasting and slower-cooking), turkey, etc.
- Seafood: good quality salmon, trout, prawns, firm white fish fillets, etc. Aim for sustainable.