Having moved around a lot in the last years I have become accustomed to working with little storage and kitchen space. As a result you won’t find a million staples in my (tiny) fridge and pantry. This is a quick list of the foods that I normally have on hand and that most of my meals are comprised of.
Vegetables – depending on availability and season:
- Greens: spinach, rocket, mixed lettuce leaves, kale
- Carrots, Cauliflower, tomatoes, cucumber, red and white onion, fennel
- Starchy vegetables: sweet potatoes, pumpkin, parsnip, beetroot
- Frozen vegetables: peas, spinach
- Home fermented beetroot and carrot
- Berries (fresh and frozen): blueberries, raspberries, strawberries and blackberries
- bananas and apples (in moderation, because of their high fructose content)
- avocados – a lot of them
- black olives
- Fish: fresh salmon, smoked salmon, smoked rainbow trout, canned tuna, canned sardines and anchovies (in olive oil not vetegable oils!)
- Meat (mostly organic): chicken, beef mince, lamb (as an occasional treat)
Nuts & Seeds:
- Nuts: almonds, cashews, walnuts, brazil nuts and hazelnuts
- Nutbutters: almond butter
- Seeds: pumpkin seeds, linseeds and black and white sesame seeds
- Coconut butter and water
Herbs and spices:
- fresh herbs: parsley, dill, basil, coriander – I freeze any leftovers and use them in my cooking when needed
- fresh ginger
- dried herbs: thyme, rosemary, bay leaves
- spices: coriander seeds, cumin, curry, high quality sea salt and peppercorns, cinnamon
- Coconut or Avocado oil (for cooking at high temperatures)
- Olive oil (for salads)
- Tamari (low salt soy sauce)
- Dijon mustard
- Apple cider vinegar
- Sweeteners: stevia and brown rice syrup
- Protein powders: Sunwarrior raw vegan protein blend (made of cranberry, pea and hemp protein)
- Raw cacao powder, mesquite and maca powder
- Dairy – I consume very little dairy as it plays with my stomach a little. When I do eat dairy it’s mostly goat’s dairy in form of feta or goat’s yoghurt as this is easier to digest
- Gluten-free grains (also in moderation): quinoa and buckwheat
Having limited kitchen space also means I don’t own many kitchen appliances so my list of tools is rather short.
The bare essentials
Ok, these are kind of common sense but bear with me. I only own and use one of each of these: knife, pan and sauce pan, measuring cup and chopping board. I think it is worth buying a good quality product of each of these, so you won’t have to replace it over and over again. Get all of them in a medium size so you can use it for all your cooking.
A high quality blender
As much as I am a big fan of being economical in the kitchen I personally think this is where it is worth splurging. My Vitamix was the most expensive investment I have ever made in the kitchen but there are no regrets. I use it twice daily and it just makes the smoothest green smoothies in the world – no chewing on spinach here. With that being said I have used a small Kambrook BVlitz2Go when I lived in college and it has done a pretty good job for smoothies as well.
This is a very recent addition to my kitchen but I would not want to miss it. I love how little fuss and prep time is involved with slowcooked meals and always make a big batch of a hearty meal on a Sunday, the left-overs of which make great weekday packed lunches. Slowcookers can also replace an oven as you can bake cakes or even roast a whole chicken in it. Plus, slowcookers are dirt cheap (I got mine online for 27€/38 AUD) and energy efficient. They do require a little storage space though, but you can get them in a small size – mine is 3,5l.
If you like zucchini pasta (zoodles) I definitely recommend you to get one of these. You can get a manual, more affordable version of it. I have one that has two different ends to produce two different sizes of vetegable pasta and it cost me 15€/21.50AUD.
Nut milk bag
You can either get a special nut milk bag or the cheaper version – a jam straining bag (around 5€/7.5 AUD). The amount of money you will safe by making your own almond milk instead of buying it is definitely worth the investment.