“One cannot think well, love well, sleep well, if one has not dined well.”
– Virginia Woolf
What are your kitchen staples? Are you still figuring this out? We all have our favorite foods and tried-and-true meals that we depend on. Many of us have routine breakfasts and snacks we love. Maybe we even have certain foods that are “multi-purpose” and use in different ways through out the week. It is important to know what those foods are that help us reach our recovery goals so that way we can assure they are around when we need them! We have discussed tips and tricks for mastering your meal plan, so this week we are going a step further and discussing the details of your handy dandy grocery list. Everyone has different taste preferences and likes/dislikes. However, we all need the same general things such as carbohydrates, fats, proteins, fruits, veggies, and of course sweets! When making your list, keep this in mind and assure that you have at least one thing from each category. Below is an example of my personal staples.
1. Peanut butter
Peanut butter is one of the most versatile items in my kitchen. I use it on toast in the mornings, in smoothies, paired with a banana or crackers for snack, or in your overnight oats. And its non-perishable!
2. Olive oil
Olive oil is great for cooking (best at a low heat), or as a base for salad dressings and dips. It is one of the most versatile oils in the game, and has an array of health benefits as well!
Whole wheat, white, multigrain, sourdough… you really can’t go wrong! I typically keep my bread in the freezer or refrigerator to stay fresh longer. A quick zap in the toaster and you’ve got a sandwich or toast ready in minutes.
4. Frozen vegetables
Frozen veggies are where it’s at! They are typically more nutrient-dense than fresh veggies because they are picked at the peak of ripeness and flash frozen, meaning their nutrition is preserved as they are transported to you. They are non-perishable, and super easy to cook. Talk about a win!
Bananas are one of my go-to fruits not only because they are so versatile (my favorite is on top of oatmeal), but also because they freeze really well. Frozen bananas work great in smoothies or blended for a nice frozen treat! Over-ripe bananas can also be made into delicious banana bread. So many possibilities!
A huge part of recovery is honoring your cravings. It is important to be realistic and be honest about the things you enjoy. It is a common mistake to avoid buying things you know you’ll want just because you don’t think you should have it. Ultimately this may lead to increased ED urges and behaviors. I love chocolate and crave it often so I make sure to have some form of it available for when the sweet tooth strikes!
Eggs are one of the most nutritious and easily prepared forms of protein around. Scramble them, fry them, hard-boil them! They are also common in many recipes, especially when baking. They have a relatively long shelf-life (3-5 weeks in the refrigerator) and are inexpensive as well!
8. Greek yogurt
I prefer full-fat plain Greek yogurt so I can use it in both sweet and savory dishes. One of my staple breakfasts is yogurt, granola, and berries. For this I add honey and cinnamon to sweeten the yogurt. Some savory uses of Greek yogurt include dips, salad dressings, and sauces.
Rice is very inexpensive, easy to prepare, and super versatile. Plus you can keep it in your cabinet forever. If cooking rice intimidates you, maybe look into getting a rice cooker. Work smarter, not harder!
10. Canned tuna
Of course some canned food should make it to this list. My favorite is tuna. Inexpensive? Check. Non-pershiable? Check. Versalite? Check. Nutritious? Check! Loaded with protein and healthy fats, tuna comes through in the clutch. I always make sure to have a few cans handy.
I recommend taking some time this week to sit down and write out your list of kitchen staples. For those who worry about having food in the house due to high bingeing urges, try discussing a plan to gradually incorporate these foods back into your kitchen with your individual RD, starting with the foods you are less likely to binge on first. Recovery is hard, but having the foods you need at hand makes it easier! What are your kitchen staples? We would love to hear from you! Comment below and let us know what foods get you through the week. Happy shopping!