Ten Plant-Based Food Staples to Have in Your Kitchen
Something I love about Italy is how fresh the food is. It's also easy to eat plant-based, as the Mediterranean diet is heavily focused on fresh vegetables, fruit, whole grains, nuts, olive oil and legumes.
Are you ever at a loss for what to make for dinner?
Or need a quick lunch or snack on a busy day? Do you mean well in wanting a nutrient packed option, but end up grabbing something less than that out of convenience instead?
The more prepared you are, the more likely you’ll stay consistent with your healthy eating goals, and feel your best!
Something I love about Italy is how fresh the food is. It's also easy to eat plant-based, as the Mediterranean diet is heavily focused on fresh vegetables, fruit, whole grains, nuts, olive oil and legumes.
The key is to focus on whole, unprocessed foods, which is definitely more of a challenge living in the U.S.
Here are ten plant-based staple foods and items to always have in your kitchen!
They are nutrient-dense, immune-boosting, fiber-rich, and you can make them into tons of different combinations for easy, healthy meals! Even if you’re not vegan, these items are amazing to have on hand as a foundation for meal-planning!
1. Greens, greens and more greens!
- Full of vitamins, minerals, nutrients, fiber, and protein (yes, greens contain protein!)
- Eat them raw, eat them cooked, and put them in your smoothies!
- Chew your greens (and all your food) very well so your body can digest all the goodness
- Examples: Kale, Romaine lettuce, Swiss Chard, Spinach, Arugula...remember variety is key!
2. Lemons and citrus!
- Natural source of vitamin C
- Great for your skin and hydration
- Add fresh lemon to water first thing in the morning to alkalize and cleanse the body after your night of sleep!
3. Colorful fruits and veggies!
- Choose a variety of fresh, organic produce, of all colors of the rainbow, to get lots of nutrients!
- Veggies, fruits and greens will ideally make up the most of your meals!
- Choose what is local and in season as much as possible.
4. Whole grains
- Whole, unprocessed grains contain vitamins, minerals, and lots of fiber, which fill you up and aid in digestion.
- Explore variety here, too! Brown rice, Black rice, Farro, Quinoa, Millet, and even sprouted whole grain bread!
- Look for fiber content of at least 3 grams per serving.
- Note: Sprouted grains are easier to digest and make the nutrients more easily absorbable!
- Pasta is okay! You don't need to avoid it. Just find traditionally made pasta with real semolina flour! Bread and pasta in Italy and Europe is better quality. It's made with nutritious ingredients and is eaten regularly! And it's DELICIOUS!
5. Tubers! Potatoes are amazing and healthy!
- Look for sweet potatoes, yams, purple potatoes, and other heirloom varieties.
- Some of the longest living civilizations known in history have always eaten lots of potatoes!
- High in fiber, vitamin C, vitamin B6, and can be prepared in many different, delicious ways!
6. Garlic and ginger!
- These are amazing for boosting immunity.
- They add tons of flavor to food.
- Can be eaten both raw and cooked! Ginger can even go right into your smoothies and fresh juices!
7. Beans and legumes!
- Great source of plant-based protein and fiber.
- Explore lots of variety! Black, Kidney, pinto, garbanzo, white, lentils, etc!
- Can be cooked or easily added to salads for an amazing, filling meal!
8. Avocado
- They are actually considered a fruit!
- Wonderful source of healthy fat.
- Absolutely delicious and can be eaten completely on their own with a little sea salt and lemon, or added to salads, veggie/grain/bean bowls, and more!
9. Nuts!
- Nuts are an awesome source of protein, fiber, and healthy fats!
- Explore almonds, walnuts, Brazil nuts, pistachios, cashews, and more!
- They can be eaten raw or roasted with a little sea salt! Perfect snack paired with some fruit!
10. Seeds!
- Hemp seeds, chia seeds, flax seeds
- Great source of protein, fiber and healthy fats!
- Chia seeds need to be soaked before eating them! Try making a creamy chia pudding in almond or coconut milk! Hemp seeds are great to sprinkle on top of veggies or smoothies!
There you have it! Now you are fully prepared to always have an easy, healthy and nutritious meal right at your fingertips!
Remember to choose organic when possible, and variety is key! What you put in your body affects your health...so choose wisely!
Also, eat mindfully! Linger at the table the Italian way. No need to rush your meals...eating should be a pleasure!
Prepare and eat your food with love, and it will love and nurture you right back!
Con tanto amore,
xo Jenny