Switching to a new healthy lifestyle can seem overwhelming but doesn’t have to be. It all starts in your mind first, but second, in your kitchen.
Whether you are a newbie or an experienced cook, you need the right tools, and you need to surround yourself with the right ingredients. Not only in your pantry but also on your countertop, in your refrigerator and your freezer.
Whether you choose to make a radical transformation or just take small steps is your call. The following guide will give you a good base to build up from. It is by no means exhaustive. We have included only the most frequently used items, but we strongly encourage you to keep an open mind to trying new things. A new grain or a new spice will awaken your palate to new tastes, textures and adventures and guarantee you will never get bored.
Note that where and how you store some of these items depends on where you live and how long you store them. These are general guidelines but refer to specific storage recommendations for each product as you buy them. For example, some people like to store grains and nuts in the freezer so they don’t get stale. If you go through them quickly, however, this is not necessary. Fresh herbs have different storage recommendations as well and we encourage you to read our post on this subject.
Get ready to transform your kitchen into a healthy Mediterranean Diet friendly environment!
Essential cooking tools
Basic cookware
Set of stainless-steel skillets, pans and stockpot
Baking sheets
Cast iron Dutch oven
Cast iron skillet
Small appliances
Food processor
Kitchen scale
Blender
Kitchen tools
Set of knives
Cutting board
Can opener
Vegetable peeler
Measuring cups and spoons
Mixing bowls
Spatulas
Whisk
Tongs
Colander
Strainer
Potholder
Salad spinner
Parchment paper
Aluminum foil
Plastic wrap
Pantry
Oils and vinegars
Extra virgin olive oil
Avocado oil
Red wine vinegar
Balsamic vinegar
Spices
Kosher salt
Pepper
Dijon mustard
Basil
Bay leaves
Cayenne
Chili powder
Cinnamon
Coriander
Cumin
Oregano
Paprika
Red pepper flakes
Rosemary
Thyme
Vanilla extract
Grains
Barley
Brown rice
Bulgur
Farro
Oats
Quinoa
Whole wheat couscous
Whole wheat or legume pasta
Legumes (dried or canned)
Beans (white, black, red)
Chickpeas (garbanzo beans)
Lentils (red, brown, green, black)
Nuts and seeds
Almonds
Walnuts
Chia seeds
Pistachios
Cashews
Sunflower seeds
Pumpkin seeds
Flaxseed
Peanut butter
Almond butter
Tahini (sesame paste)
Dried fruit
Apricots
Raisins
Prunes
Cherries
Cranberries
Dates
Figs
Canned/jarred goods
Olives
Capers
Canned tomatoes
Tomato paste
Tomato sauce
Sundried tomatoes
Anchovies
Canned tuna
Canned salmon
Canned clams
Canned artichokes
Vegetable broth
Dry goods
Whole wheat flour
Cacao powder
Coconut flakes
Whole wheat panko breadcrumbs
Dark chocolate
Maple syrup
Honey
Storage containers
Freezer and microwave-proof storage containers
Refrigerator
Leafy greens
Fruits and vegetables
Onions
Greek yogurt
Feta cheese
Mozzarella
Parmesan
Eggs
Milk
Poultry
Hummus
Mustard
Whole grain bread
Fresh herbs
Freezer
Frozen fruit
Frozen vegetables
Frozen fish
Frozen shrimp
Countertop
Fruit
Fresh herbs
Garlic
Tomatoes
Lemons
