In the Kitchen with Keri: 5 Staple Ingredients I’m Never Without

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. Years ago, I used to take more time to cook with interesting, unique ingredients regularly. (You know, in the B.C.—before children—era.) Now, I’ve definitely become more of a creature of habit. That means having go-to ingredients I can depend on is key. Don’t get me wrong, I always love when a recipe calls for something new. Keeping an open mind in the kitchen is important, because you don’t want to get so bored that you end up making the same things over and over. (Remember, variety is key to getting all of your nutrients and not downing a dozen chocolate chip cookies after dinner!). You have to push yourself to go and look at new things at the grocery store, or when you try a new recipe, don’t feel like it’s a bad thing to have leftovers of a new ingredient. Look at it as a way to expand your kitchen repertoire. When I have to buy a new ingredient for a recipe, it undoubtedly will be used again and again. I was making a new dish recently that called for pepperoncinis. I fell hard for the flavorful, nutrient-dense veggies as soon as I tried them. Now, I always have them around and I chop them up to add to all kinds of things. Pepperoncinis and eggs? You bet. The key is having a few staple, go-to ingredients always on hand so that you then have the freedom to get creative with things like toppings, dressings, and new combos. These are the five staple ingredients I’m currently never without. Oats Oatmeal is such a go-to breakfast for me and my kids, especially since you can make it in so many ways by just adding different things to it, like nuts, nut butters, seeds, fruit, and spices. It’s filled with fiber and protein and is super satiating. For the busiest mornings I make overnight oats. And, I will use oats when I want to bulk up a smoothie. Plus, you can bake with them whole, grind them and make oat flour, or make a healthy homemade granola. RELATED: Are Steel Cut Oats Healthier Than Rolled Oats? Cinnamon I literally add it to so many things, sprinkling its many health benefits all over the place. That includes my coffee, smoothies, oatmeal, and baked goods. I’ll put it on a slice of Ezekiel Raisin Bread toast with coconut oil for breakfast. I sprinkle it on apples and pears for my kids for a snack. I’ll put it on sweet potatoes with coconut oil at night. I even have a chili recipe that calls for cinnamon. RELATED: 3 Incredible Benefits of Coconut Oil Avocado Predictable, I know, but you may already know I’m totally obsessed with healthy fats. Avocado is so satisfying because of the fat and fiber, and it’s loaded with antioxidants. You can put it on toast, of course (do it for the Insta!), or in a smoothie, salad, grain bowl, or creamy salad dressing. Pro tip: Cut it in half, toss the pit, add a little lemon juice and sea salt, and eat it with a spoon directly out of the skin as a snack. I do it all the time. RELATED: Why Healthy Fats Don’t Make You Fat Almond Butter Nuts and nut butters are really important staples for me. They’re such a great way to get in plant protein that’s delicious and satisfying. Almond butter has plenty of antioxidants and calcium, too. It’s funny, I definitely liked peanut butter better for a long time. I feel like almond butter is a bit more of an acquired taste. I grew to love it equally and now find it’s more versatile. It has less of a distinct, strong flavor so you can use it in creative ways, like in place of tahini in a recipe. RELATED: Is Almond Butter Healthier than Peanut Butter? Sweet potatoes I could eat sweet potatoes at every meal, seriously. They’re a great source of complex carbs, antioxidants, and fiber. I like to make them in big batches for the week. In the morning, I’ll eat half of one with coconut oil, cinnamon, and chopped nuts. At lunch, I’ll slice and throw them on arugula with other leftover veggies, and maybe a little goat cheese. You can make them savory or sweet, and if you slice them and make them into sweet potato fries, kids love them too. Missed my love letter to fried pickles and how I gave them a healthy makeover? Read all about it, here.

Carrageenan Explained: What It Is, and When and Why to Avoid Eating It

Sometimes it feels like everything we eat is so complicated. It can be really hard to say with 100% confidence that the salad dressing you love is really “clean” of fillers and junk, or the ice cream from the corner store isn’t using some food coloring that could cause an allergic reaction. You can make yourself crazy looking up the seemingly millions of food additives that are GRAS, which is an acronym for “generally regarded as safe.” Sometimes, it might seem simpler to not look at the ingredient list at all and save yourself from the potential horror. But it’s a good idea to stay informed! Educating yourself removes the stress of the unknown and gives you the opportunity to make decisions you feel good about. Today we spotlight carrageenan, a controversial food additive. How is Carrageenan Used? Carrageenan is commonly found in dairy products, where it acts as an emulsifier to keep things from separating. For example, it keeps your yogurt from getting that layer of water on the top, or your milk from getting a layer of cream floating on the surface. We’re often grossed out by foods that separate, but if the labels on our beverages simply told us to shake ’em before we consume ’em, carrageenan would be out of a job! It’s also used in a number of other foods, including everything from deli meats (where it acts as a binder) to vegan and low-fat foods (where its thickening properties come into play). You’ll also find carrageenan in non-food products, including toothpaste. Where Does Carrageenan Come From? Carrageenan is made from algae, which can be cultivated or wild. Specifically, it’s most commonly derived from varieties of red seaweed, including Irish moss, as well as elkhorn sea moss. It gets harvested from the ocean, cleaned, extracted, filtered, concentrated, mixed with chemicals, pressed, dried, milled, blended and refined. Whew! It’s not exactly nutrient-dense seaweed after all of that. Not at all. What Are the Risks of Consuming Carrageenan? There’s strong evidence linking carrageenan to cancer, GI tract damage, diabetes and inflammation. We’re not talking just a little gas or bloating—evidence suggests the additive is a factor in serious health problems. But while solid studies on animals point to this substance’s toxicity, the implications for human health have not kicked the food industry into action. I tell my clients to steer clear of carrageenan. How to Find Carrageenan-Free Foods The Cornucopia Institute has made it really easy to find carrageenan-free organic foods with a list of common brands to look for (and a few to avoid). Highlights include: Organic Valley’s buttermilk, chocolate milk, cream, eggnog, kefir, and cottage cheese Safeway’s O-brand versions of yogurt, cream, and almond-, soy- and coconut-milk beverages Whole Foods’ 365-brand versions of cottage cheese, coffee creamer, and both almond- and soy-milk beverages Trader Joe’s own brands of yogurt, sour cream, ice cream, and rice-, almond-, coconut- and soy-milk beverages — but not their cottage cheese You can find dozens more brands rated for carrageenan inclusion here. Look for These Substitutes Instead Given that carrageenan is often used to thicken foods, there are certainly other ingredients that manufacturers can use instead. One is xanthan gum, which is derived from fermented sugar and is perfectly safe for most people. Other options are guar gum or gellan gum, both commonly found in nut milks, and both thought to be safer than carrageenan. (Image: Shutterstock)