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Day 9:

“Reset” Your Dinner Staples

Today Andrea is going to look at kitchen staples for making your lower-sugar dinner menu a breeze!

Do you have dinner staples at home that you always keep on hand? We would love to hear about them! Remember to use the hashtag #BarbarasSugarReset!

~ The Barbara’s Team

Whether you are running late getting home from work, you have an unexpected dinner guest, or you didn’t have time to stop at the grocery store, having a variety of healthful staples at home means you can prepare a nutritious meal from the items in your stockpile.

Your staple foods should include items that provide the following essentials: healthy fats, lean protein, fiber, and complex carbohydrates, as well as natural flavoring. Be sure to regularly check your pantry for your supply of these items so you’ll never be caught short!

Healthy Fats

  • Extra virgin olive oil
  • Olives
  • Coconut oil
  • Avocado oil 


  • Amaranth and/or quinoa (sources of complete protein, fiber)
  • Beans (dried and/or canned)
  • Lentils and split peas (fiber)
  • Eggs
  • Plain Greek yogurt
  • Plain, unsweetened coconut yogurt
  • Raw nuts (fiber)
  • Fresh and/or frozen turkey
  • Fresh and/or frozen veggie burgers
  • Nut butters
  • Seeds (flax, chia, hemp, sunflower; fiber source)
  • Avocados


Complex carbs

  • Frozen fruits and vegetables (fresh produce is best, but it’s great to have frozen organic fruits and veggies on hand when you are pressed for time, fresh is too costly, or it is off season.)
  • Oatmeal (steel cut)
  • Flour (organic and gluten-free if needed)
  • Multigrain pasta
  • Quinoa, millet, and other alternative grains


Natural Flavorings

  • Garlic (fresh or jarred)
  • Organic, gluten free tamari sauce
  • Fresh and dried herbs (assorted, to fit your taste)
  • Broth (try making your own and freezing it)
  • Tomato paste and/or crushed tomatoes (in jars or frozen, if canned, look for brands without BPA in the lining)
  • Sea salt
  • Balsamic vinegar
  • Nondairy beverages (coconut, cashew, hemp, almond)
  • Dried mushrooms
  • Dried onions
  • Ginger
  • Mustard (all varieties)
  • Apple cider vinegar
  • Worcestershire sauce
  • Hot sauce
  • Dry onion soup mix (without additives like MSG)
  • Dark organic chocolate (at least 70% cocoa)

If you have these items on hand, you should be able to whip up a great meal anytime and have dessert too!

Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.