September 28, 2019

Kitchen Must-Haves!

By admin
Kitchen Must-Haves!
Having healthy food to hand is essential if you are to maintain a healthy lifestyle. Some of my clients are unsure what foods to keep in their kitchen in order to keep them on track with their wellness goals.

Amplify your health with these top kitchen must haves!


Quinoa is an amazing alternative to rice and other grains. It is so versatile and can be eaten hot or cold, added to salads or cooked as a main dish. It’s also a great alternative to oat porridge with its high protein and fibre content keeping you fuller for longer and has added health benefits! I would recommend making a batch and keeping in the fridge to use over a few days so that it’s to hand.

Quinoa is also gluten free, has a low glycemic index so won’t spike your insulin levels like most other grains and contains all the essential amino acids!


Cinnamon is my all-time favourite spice. Not only does it taste delicious, it is packed with an array of health benefits. Cinnamon is loaded with antioxidants, is anti-inflammatory and lowers your blood sugar levels! Having cinnamon to hand is a great way to add nutrients to your diet without even realising. Add it to your porridge, add it to your tea and sprinkle it in your cooking!

Chia seeds

I have spoken many times before about chia seeds but I can’t mention them enough! Chia seeds are packed with omega 3 fatty acids which regulate mood, reduce the risk of heart disease and can fight inflammation. Chia seeds are also loaded with fibre and contain a high level of protein which is beneficial for your digestion, organs and your skin.

Start your day with a chia seed pudding for a morning boost of nutrients. Add oat milk, cinnamon, chia seeds and a tablespoon of almond butter, mix together and leave overnight. Chia seed pudding is super easy to make, highly nutritious and easy to grab and go in the morning.

Extra Virgin Olive Oil

Extra virgin olive oil is a holy grail. It is filled with antioxidants and healthy fats. Antioxidants assist with protecting the body from free radicals; which cause cell damage and contribute to disease. The fat contained within extra virgin olive oil is heart healthy meaning it protects against heart disease.

Keeping extra virgin olive oil to hand in your kitchen makes it easy to add to salads and drizzle onto your meals. It’s also a skin food meaning that it literally feeds your skin from within giving you that youthful glow we all desire.

Avoid purchasing regular olive oil that isn’t ‘extra virgin’ as it is processed and stripped of many of its benefits.​ ​Always check the label.

Raw Almonds

Raw almonds are one of my favourite snacks. They are full of antioxidants, high in Vitamin E and protein. They can assist with regulating blood sugar levels and lower cholesterol. Almonds contain healthy fats which feed our skin and high levels of fibre which regulates our digestion.

Having almonds to hand as a snack is a great way to pack more nutrients into your day in a quick and easy ‘grab and go’ way. I would recommend portioning almonds out into a handful at a time as they are so delicious we tend to overeat them; too much of a good thing can also have negative effects! Grab a handful and put them in small containers keeping one in your bag for when you are out and about and feeling peckish.