"the cleanish life starts with breakfast: staples for your fridge and pantry"
There are certain items that are so versatile that you should always have them in your kitchen. You will use them daily for breakfast, lunch, dinner or snacks. However, there are other items that you will see all over Pinterest or Instagram that make you feel like you cannot cook without them. You can eat cleanish without every gadget or grocery item. However, if you have the time, space and cash, there are some additional items that are nice additions to your kitchen.
The first step to eating clean is stocking your kitchen with those staple food products. So let's start with breakfast. Most of the items listed below are clean but there are a cleanish staples as well.
Most products that are mentioned herein by name are available at Costco, BJs Wholesale, Harris Teeter, Publix or Target but to the extent that the products are harder to find, the location of where the product is available is provided.
Healthy Fats: They come in many forms: solid, liquid and spray. Each has a different use and purpose. Solid fats such as coconut oil are great for baking and replaces shortening for many dishes. Liquid avocado oil is great for high temperature cooking. Spray oils are great for reducing the amount of oil you use and getting great coverage for items with lots of surface area or texture.
Must haves: olive oil, ghee, coconut oil (solid and spray) and sesame oil
Great Additions: Avocado oil (liquid and spray), olive oil (spray)
For breakfast, olive oil and coconut oil are the most frequently used.
Spice Rack: The key to a good spice rack is having the basics. You do not need to spend a lot of money on the already made spice blends. Most everything can be easily recreated or simulated by a couple of clicks on the internet.
Breakfast spice essentials include sea salt, black pepper, garlic powder, crushed red pepper, and cinnamon. Great additions include oregano, basil, paprika, smoked paprika, tumeric, cayenne, sage and fennel.
Hot sauce: If you cannot take the heat, skip this section. However, in my house heat is king.
Cholula Personally, I find this pairs best with breakfast foods.
Frank’s Red Hot The original sauce has no added sugar.
Tabasco In my mind it is the "original" hot sauce!
Yai’s Thai Chili Sauce - This is very similar to a typical siracha but does not include any sugar. This is hard to find so I buy directly from the Yai’s Thai website.
There are plenty of other hot sauces out there but these are sugar free and with very few ingredients.
Pantry: I always have a few of each of these on hand. It is a rare occurrence when I don't have a spare on hand for when we run out of the one we are using. These items are go to items for breakfast but can be used for snacks and other meals.
Dried Fruit (no added sugars)
Seeds (sunflower and pumpkin)
Nuts (raw or dry roasted with no sugars)
Jif Powdered Peanut Butter (Do not try to rehydrate with water per the instructions, instead add to yogurt or oatmeal. It gives you the peanut butter taste without all the calories!)
Steel cut oats
Flour (all purpose and whole wheat)
Black beans (I buy canned but be sure to rinse before using)
Nut butter (no sugar added)
Salsa (no sugar)
Coffee (because coffee is life)
Freezer: The freezer is your friend. I store all sorts of things in my freezer so that I always have things on hand.
Bags of frozen pepper slices
Hashbrowns (no additives)
Whole wheat english muffins
Whole wheat pita pockets
Ezekiel Bread (You will find in the freezer aisle. This must stay in the freezer as it will mold quickly.)
Produce: There are certain veggies that are easier for breakfast than others. While some people can eat broccoli at 6:00 am, I am not one of them.
Mini sweet peppers
Guacamole (Instead of buying avocados that are either not ripe when you want it or it goes ripe in an instant, I buy single serve cups of Wholly Guacamole. It is great for making avocado toast or adding to omelettes.)
Dairy or Dairy Substitute:
Plain Greek Yogurt
Almond Milk or Coconut Milk (Califia Farms)
Protein: Personally, I try to incorporate at least 20 grams of protein into my breakfast each morning. Everyone is different here so do not use my goal as your own measurement. However, incorporating protein into each of your meals is important and most women do not incorporate enough protein into their diet.
Ground turkey or chicken (Personally, I prefer turkey)
Cartons of egg whites
Prosciutto (This is the easiest “deli” meat to find that has no additives)
Now that your kitchen is prepped and stocked, breakfast can be made simple!