In my kitchen, I like to have a ready supply of staple foods that I can always use for my cooking. These are foods that, no matter what time of year, I always have on hand. They’re also regular items that I ask you to stock your pantry with during my meal plans. So, whether you’re following one of those or your personal preference, take a look at these ZGYM-approved staples!

Coconut & Almond Flour

Why these two flours? First is that they’re low carb and high in fiber, especially when compared to regular white flour. White flour will send your blood sugar soaring, not to mention the fact that it’s really low in nutrients. Though it takes some getting used to for experienced chiefs, coconut and almond flour are great for low carb desserts, breading, and pizzas. Bonus- most diets approve of them. They’re great if you’re vegan, vegetarian, keto, gluten-free, or low carb. 

Here are a few recipes that use them for you to try:

Buffalo Pizza (FM)
Eggplant Parmesan Tower (FM)
Low Carb Coconut Lemon Muffins (FM)
Low Garlic Bread (FM)

Bone Broth

I love a good cup of bone broth! It’s a nourishing super potion full of trace minerals, collagen, and joint-protective nutrients (glucosamine and chondroitin sulfate). The benefits of regular consumption include healthy bones, ligaments, and joints, immune support, and gut support. By the way, if your gut is totally out of whack, I recommend making yourself a steaming hot mug of bone broth and sipping it throughout the day. Trust me; it’s a wonderful drink to have, especially if you’re feeling run down! Outside of the health benefits, bone broth adds a ton of flavor to recipes. Use it to make yummy soups, casseroles, stir-fry’s, and sautés. 

While I love fresh, homemade broth, I know that not everyone has the time, money, or means of making their own. No worries! It happens to me a lot, too, which is why I like to keep some ready-made packs of bone broth in my cabinet that I can open up and cook whenever I feel like it. My favorite brand is Kettle & Fire, which you can find in most health food stores and online (Thrive Market has the best deals!). 

If you prefer to make yours from scratch, here’s my basic recipe; freeze a cup or two for extra reserves. 

Olive Oil

A superfood in its own right, olive oil is a MUST for any pantry! You can use it to make vinaigrettes, sauces, condiments (like homemade mayo), dressings, and so much more. It’s also needed for cooking up your food on a skillet or baking dish. As far as the benefits go, the shortlist includes heart health, lowering inflammation, brain function, and weight loss (believe it!). (Dive into my closer look into olive oil here.) It’s also a versatile food that can be used in all kinds of diets: Keto, vegan, low carb, high carb. Just always check to make sure you have enough available. I recommend having a couple of bottles at hand if you go through them quickly. 

But be careful when buying it. Most brands sold at the market are fake. Instead of using the real thing, many companies choose to cut it with processed, inflammatory oils from canola and soy. To know if your oil is the real thing, check for the right certifications, such as the COOC Certified Extra Virgin in California or the Extra Virgin Alliance’s EVA-approved label for global certification. Taste-wise, you can tell it’s real olive oil if it has a slightly bitter, pungent “kick” to it. And don’t worry about color. If it looks green, then the company added chlorophyll to make it look authentic. Phrases like “cold-pressed and “first pressed” are both marketing tricks that will have you pay more for the label. Focus on either “pure” or “extra virgin” olive oil. 

Herbs & Spices

These might seem like a no-brainer, but you’ll be surprised. Herbs and spices like garlic, onion, parsley, oregano, basil, red pepper, ginger, mint, and so on are great for several reasons. First is that they contain trace amounts of vitamins, minerals, and antioxidants, all of which are important for your well-being. Second, and most notably, is that they help you enjoy healthy foods. Think about it. Who likes eating plain boiled chicken or broccoli? If you cooked either of them with chopped garlic or Italian seasoning, then they’d be more delicious. Herbs and spices are your secret weapon to enjoying whole foods and sticking to a healthy diet (no matter the type). 

When buying herbs and spices, it helps to know your taste preferences. Don’t buy curry seasoning if you hate it. A good, basic set should include garlic powder, onion powder, black pepper, and all-purpose or chef’s seasoning. After that, feel free to dabble with other things like Herbs de Provence, Greek seasoning, fennel seeds, turmeric, ginger, rosemary, lemon pepper, Cajun, and so on. Second, read the label. Make sure that the only ingredients are the herbs and spices. Otherwise, steer clear of ones that include maltodextrin, cane sugar, soybean oil, and preservatives. 

Low Carb Sweeteners

At least in my kitchen, I don’t include “natural” sweeteners like coconut sugar, agave nectar, or maple syrup. In my opinion, sugar is sugar. However, as I mentioned in my post on whether or not natural sugars get a free pass, the dose makes the poison. A teeny, tiny little amount of raw honey or pure, grade b maple syrup on the rare occasion isn’t going to hurt you. But I would not consume any of them every day. Instead, I prefer low carb sweeteners like stevia, erythritol, and monk fruit (all are natural). For the majority of people, they do not spike blood sugar. Even if you’re one of those rare cases, the amount is not as huge compared to regular sugar. 

I like to have at least one of these stocked up in my kitchen for low carb desserts and treats. They’re not used every day, and I only need a small amount for my recipes. Which means they last for a long time! As always, though, you’ve got to be careful when buying these. Some brands sneak in added sugar from maltodextrin and fructose. And if you have a sensitive tummy, I recommend avoiding erythritol, since it is a sugar alcohol that can be fermented and cause gas and bloating. Many erythritol brands also add inulin, a natural prebiotic fiber that can also upset the stomach. 

What Are Your Staples? 

And there you have it, everyone! These are just some of the top foods I also stock up on for my kitchen. Are there any staples that you stick to? Let me know in the comments below! 

Sources:

[1] https://www.hopkinsmedicine.org/gastroenterology_hepatology/diseases_conditions/small_large_intestine/small-intestinal-bacterial-overgrowth.html
[2] https://www.charteredwellness.com/blog/how-to-get-over-sibo/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4030608/
[4] https://www.ncbi.nlm.nih.gov/pubmed/14992438
[5] https://www.monashfodmap.com/blog/faq-low-fodmap-diet-is-helping-to/
[6] https://www.health.com/digestive-health/sibo-causes-digestive-issues