This Every Day Essentials page lists all of the core ingredients I keep in my kitchen cupboards (and the fridge!). Using these items, you should be able to make most of the recipes that appear on Nourish Every Day. And lots of other recipes too, of course!
I believe if you keep good food, you will eat good food. Each meal is an opportunity to provide your body with the nutrients it needs to make you feel satisfied and energised.
I’ve organised my list below into basic categories. Please don’t be daunted by the list. Remember, this is almost everything in my kitchen, I didn’t buy it all at once! You probably have half of these things already. Plus, the overwhelming majority of items here are supermarket items, too; they’re not hard-to-get. My tip; take the list, give your kitchen a “check up” and then start with just a few new additions. You might find something new you absolutely love!
- On different eating lifestyles; I am not definitively paleo, vegetarian, vegan or anything else. You may still find this list helpful if you follow a different lifestyle. Just focus on the items that align with your personal choices. Lots of the recipes on my site are paleo, vegan and/or vegetarian (or have those options).
- On food quality; I appreciate there are a variety of constraints on our access to food. Where available, purchase organic, sustainable, local options. But if it’s not available, don’t worry; do the best that you can. It is more important 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!
“What about supplements and “superfood” powders, etc.?” Yes, I do use some of them. I don’t consider them to be essential 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 they can be a source of nutrition. Click here to read about some of my favourites!
- Brown rice cakes
- Gluten-free crackers or oatcakes
- Coconut flakes (unsweetened)
- Cacao nibs (unsweetened)
- Chicken or vegetable stock (organic, additive-free)
- Beef stock (organic, additive-free)
- Nutritional yeast flakes
- Canned coconut milk and/or coconut cream*
- Canned chopped tomatoes*
- Tomato paste
- Canned tuna and/or salmon (springwater or olive oil)*
- Tinned sardines (springwater or 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.
Flours, Powders, Baking Items
- Almond flour (a.k.a. almond meal – this is blanched ground almonds)
- Coconut flour
- Buckwheat flour
- Tapioca flour
- Bicarbonate of soda (a.k.a. baking soda)
- Baking powder (gluten free, 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
- Rice (white and/or brown)
- Rice or buckwheat (soba) noodles
- Gluten-free pasta
- Rice malt syrup (a.k.a. brown rice syrup)
- Stevia (liquid stevia drops and/or powdered/granulated stevia)
- Maple syrup
Oils, Spreads, Dressings
- Extra virgin olive oil
- Coconut oil
- Tahini (unhulled and hulled)
- 100% pure peanut butter
- Other nut/seed spreads e.g. almond butter, cashew butter
- Apple cider vinegar
- Balsamic vinegar
- Sesame oil
Raw Nuts, Seeds and Dried Fruit
- Pepitas (a.k.a. pumpkin seeds)
- Sunflower seeds
- Sesame seeds
- Chia seeds
- Brazil nuts
- Macadamia nuts
- Raisins or dried berries (unsweetened)
Dried Herbs And Spices
(I have an overflowing dried herb and spice cupboard, but thought I’d give you a list of some of my most-used!)
- Quality salt (e.g. unrefined sea salt, himayalan salt)
- Black pepper
- Cayenne pepper
- Mild paprika
- Smoked paprika
- Chilli flakes
- Curry powder
- Yogurt (full fat, unsweetened)
- Milk – I usually keep a non-dairy e.g. almond, rice or coconut
- Cheese – I usually keep feta, halloumi and/or cheddar on hand
- Ground flaxseed
- Mustard – I usually keep the dijon and grain varieties
- Gluten-free tamari or gluten-free soy sauce
- Miso paste (organic, msg-free)
- Thai-style curry paste
- Sauerkraut (unpasteurised, raw)
Although this list is small, my freezer is jam packed! These are items which I purchase frozen, or store right away in the freezer. I also store a heap of items which keep my cooking economical and efficient: meat (raw) purchased on sale, overripe bananas, leftover coconut cream/stock/pesto, baked goods.
- Chopped mixed vegetables
- Gluten-free bread
I don’t want to be too prescriptive in this section because basically all vegetables and fruits are delicious and good for you! Fresh produce is going to vary so much by season and location. Below is a list of some of the types of produce you can almost always find at my place.
- Salad leaves: baby spinach, rocket, cos lettuce, etc.
- Leafy greens: kale, chard, Asian greens like bok choy etc.
- Brassica/cruciferous vegetables: cabbage, broccoli, cauliflower, kale, brussels sprouts
- Sweet potato and/or regular potato
- Colourful starchy vegetables: beetroot, parsnip, pumpkin, carrots
- Salad vegetables: tomatoes, cucumber, radish, fennel, capsicum
- Other vegetables: zucchini, eggplant, mushrooms, onion
- Lemons and/or limes
- Herbs and spices: ginger, garlic, fresh herbs e.g. flat parsley, coriander, dill
- 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 (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 (usually mince).
- Seafood: good quality salmon, trout, prawns, firm white fish fillets. Aim for sustainably-caught seafood.