Here Are My 7 Favorite Healthy Food Staples Plus Benefits

I discovered many new ingredients while participating in the FEEL IT, SEE IT, SHARE IT NEW YEAR CHALLENGE this past December (and I loved the experience so much that I’m doing the challenge again this month with my husband).

I decided to put together a list of my favorite, most versatile staple ingredients and list the benefits and uses because it’s important to know exactly what we're putting into our bodies. Also, I love the idea of shopping for less and using a few basic staples in many different ways over the course of a week or two.

Here are my favorite staples that I always like to have in my kitchen:

1. Nonfat Greek Yogurt

Benefits: Excellent source of calcium, potassium, protein, zinc, and vitamins B6 and B12. Contains probiotic cultures, is lower in lactose, and has twice the protein content of regular yogurts.

Uses: Paired with fruit and topped with berries for breakfast, can be added to a marinade for a creamier consistency, mix in ice cream or sorbet, add to soups or salad dressings.

Favorite Brands: Fage, Chobani

2. Unsweetened Almond Milk

Benefits: Naturally rich in vitamins and minerals especially vitamin E, low-carb and lower in calories than regular milk, dairy free which is great for vegans or those with lactose sensitivities.

Uses: Splash it over your cereal instead of regular milk, add to coffee or tea, add to smoothies, use in soups to get a ‘creamy’ yet still healthy consistency, mix in ice cream or sorbet.

Favorite Brands: My all-time favorite is Califia Farms, but I also like Almond Breeze and Silk.

3. Almond Butter

Benefits: Good source of healthy monounsaturated fats associated with lowering the risk of heart disease, and almonds contain antioxidant properties from Vitamin E which also helps to lower cholesterol.

Uses: Add to smoothies to keep you fuller longer as it is a great source of protein, spread on top of sprouted bread like Ezekiel bread for a filling snack, add to sauces or marinades to top lean proteins.

Favorite Brands: Fresh Direct brand, Justin’s, or you can even make your own!

4. Eggs

Benefits: Filled with high-quality proteins, vitamins, minerals, nutrients, and good fats.

Uses: I love creating scrambles of 1 egg + 2-3 egg whites for breakfast, one hardboiled egg + crudité is a healthy and energy-boosting snack, and eggs can be used in smoothies.

Favorite Brands: I don’t favor a particular brand of eggs, but I do like large organic brown eggs and Crystal Farms All Whites 100% Liquid Egg Whites.

5. Sprouted Bread