10 Ingredients You Should Always Have In Your Kitchen

Eating healthy shouldn’t be a chore and it certainly doesn’t have to be expensive. I believe it only get’s expensive when you start buying all the Gucci stuff. I remember buying all the ingredients in the world just to make some paleo treats but it’s not necessary. We don’t have to over-complicate recipes, less is more sometimes! It’s taken me quite a while to register that and to be honest I follow a simpler way of eating now. There’s no secret we know what’s good for us and what’s not, if you’re hungry, eat and if you’re not, Don’t!

With some basic ingredients, you will always have the framework for healthy meals or snacks reducing the cravings for any junk food. It’s not a definitive list but I always keep these 10 ingredients fully stocked, everything else can chop and change but these are staple foods.


#1 Avocado

Because it literally goes with EVERYTHING! Mashed on toast, soulmate of eggs, smashed with squeezed lime, salt, pepper and chili flakes for a super speedy guac and did I say everything?

#2 Eggs

NEVER allow yourself to run out of eggs they’re a life saver for all meals and are a great natural source of protein (and they wonderful of course). Without eggs there would be no pancakes, breakfast would be unsatisfying and avocado toast would be very sad.

#3 Sweet potato

Mashed, grated, baked, fried so many great ways to add to any meal for a healthy source of carbs. The great thing is they cook pretty quick so perfect for post training fuel. If you fancy something sweet you can even try sweet potato brownies!


#4 Spinach 

If it’s good enough for Popeye? Adding something green to every meal ensures you get all the great nutrients that come with it! The base for your salad, work well with eggs and add to smoothies for those extra gains!

#5 Oats

Fuelling beefcakes since the 1900’s! The ultimate pre/post training food, you only have to scroll through your Instagram feed and you’ll see a zillion bowls of the stuff. An essential ingredient for energy balls, protein pancakes, healthy bread and makes a great coating for breaded fish/chicken.

#6 Almond milk

Even though I do take dairy milk occasionally, I always buy almond milk. I prefer it in my porridge or in my smoothies.There’s no saturated fat in almond milk, It’s low in sodium and high in healthy fats. Get all the great benefits by making your own, as some shop bought versions only have about 7% almonds in it!


#7 Greek yogurt

I actually don’t think I could function without my daily injection of Greek yogurt. It’s the perfect food and works in sweet and savory meals. My go to snack is yogurt mixed with protein, usually before bed. I always add it to my smoothies, overnight oats, a replacement for cream and even in hot curries! My favourite brands include Fage, Glenisk and SKYR. (not an #ad)

#8 Bananas

It’s very rare that I ever run out of bananas, they are a life saver when you need something sweet or as a handy snack. Bananas are made to be eaten with peanut butter, my go-to snack is simply bananas cut into coins and spread with peanut butter. Freeze them, and you have ice cream, I mean anything that you can turn into ice cream is good with me!

#9 Peanut/Almond butter

Do I really need to explain this? Nut butter is food from the gods. I actually had to wean myself off eating tubs of the stuff! I add nut butter to all my energy balls, gorge with greek yogurt, on toast with banana or as we know straight from the jar.


#10 Raspberries/Blueberries

Not just because they’re full of antioxidants but they are so bloody tasty. As you can see with this list of ingredients most work great together. Oats are no longer boring when topped with fresh berries, greek yogurt turns into a dashing dessert with berries and what are pancakes without berries?

Some miscellaneous items I always have too: Protein, coconut oil, maple syrup, Kerrygold butter, pink Himalayan salt.

Let me know what ingredients you can’t live without in the comments below!


Pumpkin Spiced Latte (Dairy-free)


I’ve never actually  bought  this type of coffee before (though I’m sure it tastes great!) When I was doing some research and discovered some of the ingredients that are added to this special edition coffee, it’s pretty crazy and unnecessary!

It may seem odd to add pumpkin puree to a coffee but once blended it make a really creamy latte, just don’t over do the puree as the taste can be overpowering! Together with the spices and extra coconut cream, it makes a super comforting winter drink.

**I made the latte and then some extra coconut cream for the top, but the cream can be left out.


Serves 2-4

Pumpkin spiced latte

  • 2 cups good quality coffee
  • 2 tbsp pumpkin puree
  • 1 cup of almond milk
  • 1/2 cup of coconut milk (tinned)
  • 1 vanilla pod (Vanilla extract can be used also)
  • 2-3 tbsp maple syrup
  • 1 tbsp mixed spice
  • 1/2 tsp cinnamon

Coconut Cream

*Leave a tin of coconut milk in a fridge overnight, open from the bottom and pour out the excess water, keep the cream.

  • 1 cup coconut milk (see above)
  • 1 vanilla pod
  • 1 tbsp maple syrup


1. Combine all ingredients for the pumpkin spiced latte in a pot over a low heat until smooth.

2. Add the mixture to a blender and blend on high for about 20-30 seconds until super frothy.

3. To make the cream combine all ingredients in a bowl and whisk well to combine, place in a fridge for a few minutes to thicken.

4. Pour the liquid into big mugs and top/pipe with the cream and enjoy.

Pumpkin spiced latte pumpking2014-2