New to the whole foods diet? Many of us have spent our lives eating packaged processed foods that have led us down the road to poor health, low energy, and unbelievable food cravings. If you are in this club, want to eat better, but have no idea where to begin check out my top pantry essentials. These foods have helped me on my journey to creating homemade snacks that taste good AND help me feel good. When I first started eating healthy, I became frustrated with my options of health food products. Even when I thought I was picking the better option all I saw when I read the label was sugar,sugar, and more sugar. Sugar hides in everything, even foods we wouldn't classify as sweet. From salad dressings, to condiments, pasta sauce, and even the "healthy" cereals and granola bars, it's hard to find a product without refined sugar or artificial ingredients. That is why after becoming frustrated with my options, I decided to just start making things on my own. Now almost all of my snacks are homemade and I find myself craving sugar less and less. You'll notice that a lot of the items listed below are high in healthy fats. This is because when we crowd out the sugary foods in our diet with healthy fat alternatives we are able to:

1. Stabilize our blood sugar

2. Feel satiated longer

3. Conquer our cravings

4. Have more energy and focus throughout the day

Many of the recipes you will see on my site rely on these top pantry essentials so it's always good to stay stocked up! That way you can make any recipe without having  to constantly make visits to the grocery store. 

Nuts and Seeds

When I first got into eating whole foods, nuts and seeds were probably the last department I got on board with. But as I started incorporating more healthy fats into my diet and learned some fun new recipes, nuts & seeds have become a staple in my kitchen. I always like to have a variety on hand. Whenever I need to restock, I try to switch it up so my body is getting a variety of nutrients. Maybe one week I will buy almonds and cashews, and the next I am getting walnuts and pumpkin seeds. I add these to my fat balls, on stir fry, on roasted veggies, in my breakfast bowls, and my parfaits. Nuts can seem expensive at first, but you'll learn a little goes a long way due to their high fat content. Buying in the bulk section is another great way to cut on costs, but make sure you are buying unsalted! Another tip: soaking raw nuts in water overnight will help with digestion! 

Chia Seeds

Ok I know these are technically seeds, but I think they deserve their own section on this list because I love them so dang much. Chia seeds are a popular superfood originally from Mexico. They are high in protein, fiber, anti-oxidants, and omega-3 fatty acids. Chia seeds can be added to smoothies and salads for an extra nutritional punch. When soaked in liquids such as milk, they begin to sprout and create a gel consistency producing delicious puddings and jams. 

Flax Seeds

Flax seeds are another superfood that's great to have on hand because you can slip them into any dish to add a nutritional boost. Flax seeds are high in fiber and omega-3 fatty acids, two things that most americans do not get enough of in their diet. I love adding a teaspoon of ground flax seed to my smoothies to up the fiber content. I also sprinkle them on top of salads and soups. These seeds do not have a strong flavor meaning no excuses to not add them to your diet right away! 

Dates

You can usually find a bag of pitted dates in my cupboard waiting to be added to smoothies and raw dessert recipes. Dates are an amazing fruit to have on hand if you are trying to cut processed sugar out of your diet. They taste as sweet as candy, but are rich in fiber and magnesium, making them a smarter choice when your sugar cravings come calling. Try blending them with some chopped nuts and almond butter for a satisfying snack.  

Cacao Powder

Game. Changer. I am obsessed. If you are a chocolate lover like me, you need to give cacao powder a try. Cacao powder is the raw form of chocolate and is made by cold pressing cocoa beans. Unlike conventional chocolate or cocoa powder, there is absolutely no sugar or milk added. Cacao powder is very rich in anti-oxidants and magnesium, and is a natural mood booster making it a surprisingly healthy alternative to sweets. 

Coconut Oil

Coconut oil is a must have in your pantry! It can be used as a baking alternative to butter or margarine, added to smoothies to up the fat content, for roasting vegetables, and in the bathroom as a make up remover, facial moisturizer, and is a great oil for oil pulling. Coconut oil is a saturated fat, but don't let that scare you away! Saturated fats have their place in a well balanced diet, and when eaten in moderation have been proven to actually balance your cholesterol. Because it is a saturated fat and solid at room temperature, it can be heated to high temperatures without going rancid unlike other oils such as olive oil. Look for brands that are labeled organic and unrefined. 

Nut Butter

Almond butter! Cashew butter! Peanut Butter! Sunflower Seed Butter! Which have you tried? All are great things to keep on hand for sugar free snacking. These nut butters are high in protein and healthy fats. They are great to pair with fruit or other high carb foods because the fat slows down the time it takes your body to metabolize glucose and helps stabilize your blood pressure. If you are someone with high blood pressure or have low energy throughout the day, add some nut butter to your smoothie, sandwich, or snack for sustained and balanced energy. 

Raw Honey or Maple Syrup

When transitioning from a highly processed diet to a whole foods diet, it's important to have a natural sweetener on hand to help your taste buds adjust. When choosing a natural sweetener make sure you are buying raw and if you can local. Many times the conventional honey or maple syrup we see in the store is cut with other ingredients like artificial sugars, syrups, and preservatives to lower the price. Supporting local bee keepers and maple syrup producers assures that you are getting the real deal. Remember, these natural sweeteners are still high in sugar. Although they are a better option than refined sugar and high fructose corn syrup, they should be used sparingly.

Nut Milk

There are so many options when it comes to non dairy milk choices. Almond milk, cashew milk, hazelnut milk, coconut milk, oat milk, hemp milk...I could go on and on! I also love to have canned coconut milk on hand to add to my lattes. Find one that you enjoy and don't be afraid to switch it up and make your own! It is surprisingly easy to make homemade nut milk. All you need is 1 cup of soaked nuts, filtered water, sweetener of choice (dates, vanilla, honey) and a cheese cloth. If you are interested in making your own, check out Kris Carr's Crazy Sexy Juice. There are a ton of fun recipes to try.

Apple Cider Vinegar

 When buying ACV, make sure you go for an organic brand with the mother culture. It is extremely beneficial for our gut health and digestion. It can be used in salad dressings, roasted veggies, and in cold and flu fighting tea tonics. I like to add a capful of ACV to my water in the morning to help flush out my system and fire up my digestion. If you are accustomed to taking ACV shots in the morning, dilute it in water because the vinegar can damage the enamel on your teeth. 

Spices

A variety of spices are great to have in your pantry. Some of my favorites to use when combatting that sweet tooth are cinnamon, all spice, nutmeg, vanilla extract, and ground ginger. Herbs and spices help us digest our food and boosts our immune system. Get creative and try a new spice this week! Cooking with spices are a simple and cost effective way to turn bland dishes into delicious treats. 

Well there you have it! My top pantry essentials. Which have you tried? I challenge you to pick one thing from this list to incorporate into your cooking this week. Leave a comment below and tell me what you think! 

xo

The Homemade Sage 

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