The other day, before COVID-19 quarantine, my mom was over for dinner and told me “It seems like you just throw together a meal with what you have in the house” Spot on Mom! Yes, I usually have an idea of what I am going to make but I know, if I have my kitchen stocked with my various staples, I can make a quick, nourishing and delicious meal or snack for my family. Even with restaurants offering delivery, it is essential, now more than ever, to have our kitchens stocked. You most likely have already ran out to the grocery store to try and stock up, but check out my kitchen staples list below for not only the what but the how.

For the HOW: I have provides ideas and recipes below BUT simplify your meals. In a perfect world, 1/2 of the plate would be vegetables. Let’s be honest, this most likely will not be happening (the next few weeks especially) and that is okay, so let’s try for 1/3 the plate. The key, try and get color (non starch veggies and some fruit) on the plate. The remainder of the plate is split between protein and starchy carb options.

50% color - 25% starch - 25% protein. Maybe it will look my like thirds, again it is just an idea on how to put together your meals. Pasta (starch) + steam veggies & tomato sauce (color) + ground turkey (protein) = balanced quick nourishing meal.

An important note, my staples list is for the entire kitchen, pantry, fridge and freezer, all providing essential fuel and nourishment. Let’s first start with the pantry.

Pantry staples

NUTS are 'toppers' and can be super energy and nutrient-dense. Top you oatmeal, salad, yogurt, roasted veggies with them or have 2-4 tbsps with some fruit (dried or fresh) and a cheese stick for a more substantial snack, smaller meal.

Trial Mixes: Trader Joe's Omega 3 is my favorite. But feel free to buy in bulk as well. 1/4 cup is usually one serving. I'll top my Siggi's yogurt with a bag of trail mix for a mini meal sometimes as well.
Nut Butters: Peanut butter is our go-to but any nut butter can be paired with apple slices or a banana, top pancakes/toast with berries/banana slices, make my energy balls, or put in oatmeal, overnight oats or the classic PBJ. This shelf stable, versatile healthy fat is a must. I have three or four jars on hand right now.

SEEDS are small but mighty.

Hemp Seeds (if you follow me @fumagalli_fitplate you know I love hemp seeds). I add to smoothies, open face pb+banana toast or avocado toast, oatmeal, overnight oats, salads, vegetables. There's not much you can't add these fibrous plant based protein guys to.
Flax Meal: aka ground flax seeds add fiber and omega 3 right along side hemp seeds, but I mostly add to cereal, oats and smoothies.
Chia seeds: speaking of fiber, omega and protein, chia seeds have it all. Try them in my overnight oat recipes (pumpkin, carrot cake, lemon blueberry).
Quinoa: Yes, quinoa is technically a seed. I like to add to salads, chicken and veggies or have even done 'oatmeal' with it. For more flavor cook with 50/50 water/broth.
88 Acres Seed Bars: These seed bars (they also have butter) are great if your kids can't bring any nuts to school. Delicious, filling and nutrient packed.

DARK CHOCOLATE (CHIPS): I mean obviously, do I even have to explain myself. Make cookies, add to popcorn, pancakes or peanut butter toast.

CARBS & GRAINS. We love them and yes can be part of a healthy lifestyle and nourishing diet. Keep in mind most of us should fill 1/4 our plate with starchy carbs (that's not a lot). WE NEED CARBS! Do not think because we may be less active or not going to the gym that we need to take carbs out of our diet.

Potatoes:: white, purple, sweet, red the more variety the better. Keep skin on for more fiber. Roast, air fry, make fries with, bake, spiralize, sauté, soups etc. etc. the options are endless.
Rice: Jasmine is one of our favorites! With broccoli and chicken asian style, paired with green beans and a protein this rice never disappoints. Follow instructions on package. I go 50/50 on water/broth, add in a tbsp butter when begins boiled, stir then cover and simmer 15 minutes. The house will smell insanely delicious, get ready! Add rice to stir fries, burrito bowls, as a side, in your eggs, in soups, stews etc. So nourishing and so simple.
Cereal: As you know, I believe there is not BAD food, cereal can be nourishing and it is a quick snack or meal option with my DIY nourishing cereal as you can see in the image just above.
Onions/Garlic: so not carbs but a pantry staple as I use garlic and onion in almost every recipe (flavor!). They last forever, add them to any dish for more flavor and nutrients. Important Note, do no keep these near foods that take in smells aka everything in the image. Onions/garlic give off smells, rice/bread/oats take in smells.
Pasta(s): variety here, whole grain, white, rotini, orzo, linguine etc. etc. or an alternative pasta like red lentil or Banza chickpea. Remember, 1/4th the plate. Pasta in stir fry, pasta in tomato sauce with ground meat and veggies, or added into soup or my chili
Breads: Whole wheat english muffins are our go to, open face sandwiches if not too hungry, two different open face toasties if more hungry.
Oats or Muesli/Granola: we use oats a lot! My favorite pancakes recipe, loaded oatmeal, overnight oats they are for sure a staple. Muesli is granola without all the sugar from honey aka dry granola. Add to cereal or yogurt or just get granola. All nourishing and will stay awhile
Mac N Cheese: perfect addition to a meal with veggies and a protein (let's be real, its delicious).

CANNED GOODS: What?! Canned goods are nourishing?! Well yes, they absolutely can be! One of the great things about canned goods is that they last and are a quick option to add to a dish.

Tomatoes: There are so many varieties and so many possibilities to add flavor, texture and nutrients to your meals.

Canned diced tomatoes: soups like chicken tortilla, stew, chili, and minestrone. Add flavor to roasted or sautéed chicken, make homemade salsa, bruschetta, add to rice for some Spanish rice, spaghetti sauce, or egg dishes.
Tomato paste: thick, rich, and concentrated cooked tomatoes this adds a ton of flavor to any dish. Make pizza, tomato soup, or chili. Add water or broth to cook in with rice, add to homemade hummus, blend/mix in with yogurt & smoked paprika to add to chicken marinade. Doctor up canned beans, add to any soup, pasta, bolognese sauce, whole wheat english muffins DIY pizzas
Salsa: top salads, tacos, quesadillas, burrito bowls aka anything Mexican. Cook in crock pot with chicken.
Sun dried tomatoes: Mix with cream cheese and basil for a great spread, include not only in your pasta but in vegetables, meats, eggs, sandwich/wraps & breads.

Beans: White, chick peas, and black are my go-to options. Add black beans to rice with some red onions and cilantro as a side. Add any to salads, roasted veggies, soups, or blend them to make dips/hummus etc. So easy, quick, fibrous and nutrient dense. Simply drain and rinse and you are good to go. These are a GREAT option for fiber, protein and carbs if we are running low on meats.

Fruit: Mandarine oranges, pears, on salads or side if in a pinch or pineapple to help marinade some meat or add to a fruit salad. Drain, rinse (beside pineapples) and enjoy.

Tuna/Salmon: make salmon patties, tuna salad or top salad with these quick protein options.

Broths: Can’t have enough of this! Making rice or reheating rice (add some for moisture), add flavor to sautéed veggies, stir fries. Use 50/50 with water to make rice or savory oats/grits. And the obvious, for soups, stews or chili.

Coconut Milk: add to soups, oats, smoothies, indian/thai dishes, my favorite here or a great chicken marinade.

So, as you can see the pantry has ENDLESS possibilities to nourish you and your family

Fridge Staples

My best friend was over this week, looked in my fridge as was like, "wow, you have so many vegetables!" Why, yes I do, we always do :-) Produce is probably the #1 stable in our house, and so, let's start there.

COLOR: Produce Drawer(s)

Food safety alert!!! You will not get the virus from fresh produce. I bagged all my fresh produce separately and will make sure to wash with water and friction before eating. Most produce I will be cooking with as well and saw raw (salads, cucumber, carrots, mini peppers are bagged). I went to Mariano’s today and was pleasantly surprised at the amount of produce, it was like normal! Fresh produce should last you a week at least by the way, some more. Remember, you can swap out different veggies in a lot of meals in case you do not have it. aka Make the Recipe your Own.

Bulk Carrots & Celery: I always have these two on hand and have the as a base for many recipes along side a yellow onion. Stir fries, italian sauces, added into rice, soups etc. etc. this trio is legit. These should last you weeks, stock up!
Zucchini: Another staple as it is so versatile. I can chop and roast, spiralized into a salad or pasta dish, or my favorite, shred into various sauces, stir fries etc. You can even have it raw. These last 1-2 weeks.
Mushrooms: this guys are PACKED with nutrients and many that other vegetables do not have. With eggs, stir fries, meat sauces, roasted, sautéed, in soups, raw in salad, skies the limit for these guys. PS I switch off between white and brown for variety. Week+ they will last.
English Cucumbers & Mini Carrots: yes, I am specific with my cucumbers, the skin on these is thinner, its packaged in plastic (bonus right now) AND mini carrots (also packaged) are for eating raw unlike the bulk is for cooking.
Peppers: Ah, I LOVE my peppers. Buy mini peppers if want packaged but I always have sweet peppers in the fridge. Eat raw, roast in oven, on a sheet pan, sauté, love these guys AND they have triple the vitamin C as oranges. I will be making sheet pan shrimp fajitas this week with frozen shrimp (Freezer staples), red onion and sliced peppers broiled in oven and seasoned with taco seasoning.
Asparagus, Brussels Sprouts or Green Beans: I buy one, two or three of these to add to meals or help fill half the plate with. Do not buy frozen asparagus, no so much.
Bags of Greens: Packaged and can make easy loaded salads for lunches or dinners or part of a dinner. I like buying mixed as well as plain greens to help spice up my salads. I also add spinach to eggs, sandwiches, soups, sautéed meals etc.
FRUIT: Apples, oranges, pears, grapefruit, beets (for salads), limes/lemons (for flavor enhancers in cooking), berries etc. I have been buying a lot of citrus because they are in season. Then of course, have usually one type of berries and other easy grab fruits, with nut butters, trail mix, in salad or on top of toasts or as a side
- Food Safety Alert!!!! Make to wash the fruits with a peel as well, grape fruit, pineapple, oranges, lemon, limes, papaya, mango etc. etc. Knife goes through the skin and can ‘contaminate’ the insides then as well. Wash under water with friction.

Dairy Drawer

Parmesan Cheese Block: I always shred my cheese, of course if making a large italian meal for family I buy shredded parm but for flavor enhancers aka topping meals, salads, veggies etc, I use this.
Butter: yes, I use butter, I coat the bottom of my egg pans with it, add it to rice or to some veggies for some more flavor. Do we have a lot, no, a little goes a long way, plus I buy the good stuff :-)
Eggs: I LOVE eggs! there, I said it. Scrambled with rice and shredded cheese (See below), fried on a sandwich or hard boiled eggs in egg salad (recipe coming soon). PS eat the yolks, aka the nutrient dense part of the egg.
Block of Cheeses: Again, we shred ourselves and top any meal, dish, side with it. Sharp Cheddar is my go-to other than Parmesan.
Yogurts: Plain greek for overnight oats, baking, on top of pancakes and sauces. I buy some lower fat to add nuts or trail mix to and then the 2-5% for Gwen or for more balanced meal. Chobani vanilla, Siggi’s, and Fage 2-5% flips are our favorites in the house.
Milk: I buy a mix of milks, 2%, Whole milk, Oat milk and sometime heavy whipping cream for my coffee. Whether in cereal, smoothies, overnight oats, oatmeal, scrambled eggs, coffee, or buy itself (for gwen), milk variety is always on hand.

Proteins

Raw and/or Cooked Chicken: If I am lazy, I throw raw in air fryer or pick up a rotisserie chicken. I usually buy a whole chicken or thighs/breast bone in skin on. You do not always need boneless, skinless chicken breasts.
Ground Turkey/Beef: super quick protein, throw in pan with onions, celery, carrots (remember those). Then add asian or italian seasonings to make it your own.
Hummus: Put on sandwiches, use as a dip, or in a salad
Lentils: I primarily use this to add starch and protein to my salads. Thank you Trader Joes for having pre-cooked lentils ready to go in the fridge aisle. You can also buy dry for a quick starch like rice.
Deli Meat/Chicken Sausage: I'll buy deli meat as a quick protein source every so often as well as the chicken sausages for a quick protein for a meal. Eat deli meat within 4-5 days or freeze. Chicken sausage will last for weeks!
Eggs, milk, yogurt (already mentioned above)

Beverages

Last, but not least some drinks, other than water. Lime La Croix with a splash of Cranberry juice is my favorite. But also loving Spindrift right now and it'll only get better with warmer weather coming!

Freezer Staples

Last but not least, the freezer. Did you know frozen foods can be JUST as nourishing as fresh?

If ever any of these arise, the FREEZER can be your answer. I stock the freezer for quick, go-to, in a pinch times. Kind of like today’s quarantine.

FROZEN VEGGIES & FRUIT:

Yes, I stock up on fresh produce every time I visit the grocery store, however if I need some color quick, it is raw veggies or to the freezer I go. Frozen vegetables and fruits are just as nourishing as fresh. Sometimes, like in the winter months, frozen may even be cheaper and more nourishing as the produce is flash frozen during peak season. Think of berries in the winter...
Steam the veggies as they only take 3-5 minutes.

Broccoli, green beans or mixes: When I do not feel like chopping and cooking raw veggies, in goes a steamable bag of veggies to the microwave. When buying, turn over package and look at ingredients, they should only be vegetables, season them yourself.
Mixed Berries: fresh berries are outstanding and cheaper when in season aka the summer. But, in the winter, us midwesterners pay a pretty steep price for them. Put them in your oatmeal, overnight oats, heat up for homemade jelly, put them in your salad lunch to keep cold, add to water, smoothies, yogurt or eat them by themselves.
Cauliflower Gnocchi: In the Air Fryer is my favorite, use as a difference replacement for a starch
Ginger: Easier to peel, zest and to keep for much longer, my ginger is stored in the freezer.

CARBS/STARCHES

Corn/Peas: Easy to throw in soups, sauces or stir fries for a quick starch with some color
Bread/English Muffins: English Muffins go on sale from time to time and when they do, I get two and put one in the freezer for later use.
TJ’s Multi-Grain Blend: Trader Joe's has tons of awesome freezer friendly options to help put a quick and nourishing meal on the table. This blend is one of those. I will put on stovetop with some olive oil, then add an egg or two as well as soy sauce, edamame and then hemp seeds at the end. Super easy and nutritious meal or side.
Brown Rice/Quinoa: 4 minute starch options, add to stir fries, as a side, salads, fajitas, eggs. etc. etc.
Pizza: We always have pizza in the freezer for a quick side to a meal.
Hash Browns: So versatile and so easy!! Add to soups, eggs, throw in casseroles. Potatoes are nourishing and fueling.

PROTEINS

Shrimp: Seriously, the easiest protein to cook up in the freezer. They thaw rather quickly and ready to eat (After seasoning) just 10-12 minutes under the broiler or on the grill.
(Chicken) Burgers: Another Trader Joes's goodie, thaw in fridge day below then make a sandwich, have as a side, put in a salad etc.
Ground beef/turkey/chicken: Thaw or throw in the instant pot, Ill stock up when these are on sale
Chicken Nuggets: WHAT?! yes! for those nights we do not want to cook at all, throw them in the oven with some frozen veggies in microwave and you got a meal.

SWEETS & SMOOTHIES

Ah, who doesn't love chocolate! I love Dove ice cream minis and even ore so, Talenti gelato is AMAZING, especially this flavor. A few delicious savoring bites leave me happy and satisfied.

I also have Daily Harvest Smoothies on hand when I don't really feel like eating anything or when just craving a smoothie. I add milk/water, flax meal, hemp seeds and greek yogurt to make it more of a meal. Mint + Cacao Smoothie and Blueberry + Hemp Smoothie are our two household favorites. Get $20 off your first off here

In Closing….

I know this is A LOT but look at what you currently have and what you might be missing not only in your pantry but your fridge and freezer as well. Start thinking about what you have available for breakfasts, lunches, dinners and snacks (don’t forget those snacks). We don’t need to panic about eating foods to boost our immunity. Continue to try and choose the best food choices available, but do not fret about your diet to such an extent that it is causing more unnecessary stress.