Healthy eating in mind: Know the foods to put on your plate
You need a well-stocked kitchen if you’re looking forward to preparing a quick and nutritious meal.
But most popular foods are highly perishable. It would help if you used these within a few days. And that’s the reason why home cooks burn their food stores pretty quickly.
But does it restrict you from being healthy? Well, it shouldn’t because you can always keep several healthy and long-lasting staples in your pantry, fridge, or freezer to prepare nutrient-dense meals as well as snacks.
Now that you’re reading about healthy staples, it’s vital to have some staples on your list.
Can’t wait to start a healthy life? Well, it’s time to get started with knowing what these are:
- Dried and Canned Beans and Lentils:
One of the healthiest foods you can ever eat is beans and lentils. And, luckily, these canned and dried beans, as well as lentils, have a long shelf life. That’s where they attain the reputation of a must-have non-perishable food choice.
You can store canned beans in a store in pantry at room temperature for as long as 2-5 years.
Dried beans, on the other hand, can last for 10 or more years. The product has a long shelf life since they lack the moisture one needs for promoting microbial growth.
Also, these have abundant nutrients, including magnesium, vitamin B, and iron.
- Seeds and Nuts:
Nuts and seeds have a reputation of being nutritional powerhouses that provide filling protein, fibre, healthy fats, and a plethora of minerals and vitamins.
Keep the nuts and seeds at room temperature for around 1-4 months. You could say that it’s an intelligent ingredient to have in your pantry.
Seed and natural nut butter are long-lasting and healthy alternatives to their commercial counterparts – simply because they have added sugar and oils.
Try adding these nuts and seeds as an ingredient to your meals. Yes, blend these to your trail mix, oatmeal, salads, and yoghurt. Their butter tastes amazingly well in smoothies, which is a tasty and healthy option.
Grain-based dishes like soups, salads, bowls, and pilafs make an excellent choice-all thanks to their convenience and versatility.
Depending on the type, you can safely keep grains like brown rice, amaranth, oats, and spelt at room temperature. And that’s the reason why you buy these in bulk.
These grains are excellent sources of magnesium, manganese, and vitamins. By eating them, you can protect yourself against conditions like cancer and other heart associated diseases.
The high mineral and vitamin content available in superfoods helps you get away from a wide variety of diseases. These also keep you healthy.
Their incorporation into a well-balanced diet helps promote heart health, improved energy levels, weight loss, and reduces ageing effects.
What’s even better is that these superfoods are high in antioxidants and have nutrients also—most of this span the rainbow of colour- right from red and orange to purple and yellow.
Fibre, a common ingredient of various superfoods, helps prevent cancer, while healthy fats reduce your risk of heart diseases.
However, if you fear getting the source, you can use some natural health supplements to meet your body’s needs.
- Frozen Fruits and Vegetables:
You may resist buying fruits and vegetables like greens and berries owing to their highly perishable nature.
Nevertheless, purchasing these in frozen form allows you to have a nutrient-dense product on hand.
- Maple Syrups and Honey:
Everybody has a sweet tooth, so why turn a blind eye to honey and maple syrups. It’s a hard decision, folks, especially if you connect sugar and dieting on the same road. But why do you even want to do that?
Honey and maple syrups are natural sweeteners, which offer unique health benefits.
Yes, you heard that right.
Raw honey is antimicrobial and anti-inflammatory. It also contains some powerful antioxidants. On the other hand, maple syrup has antioxidants and may contain nutrients like potassium, manganese, and magnesium.
Use these to add depth as well as flavour to your sweet and savoury recipes. All you’ve to do is remember to use these sweeteners sparingly. And, why not? Too much sugar from any source brings about harm to one’s overall health.
- Apple Cider Vinegar:
Apple cider vinegar has a multitude of uses in the kitchen.
For instance, it’s an effective all-purpose cleaner and flavorful addition to mouth-watering recipes. Yes, you can add these to recipes like dressings, sauces, and baked goods.
Not only is the product versatile, but the tangy vinegar is exceptionally healthy. Research shows that it has anti-diabetic, antioxidant, anti-inflammatory, and heart- health-promoting properties.
- Healthy Fats to Use while Cooking:
Certain fats like ghee, coconut oil, olive oil can cater to room temperature for a year or even more. All you need is some knowledge of the type.
For this reason, you can buy pantry staples in large quantities so that you have a healthy fat source.
Also, these healthy fats help in adding flavour to recipes and enhance the absorption of fat-soluble minerals, vitamins, and antioxidants.
- Fermented Foods:
Fermented foods like sauerkraut, pickles, and kimchi are versatile and delicious at the same time. Also, these offer a lot of health benefits.
Research shows that it improves digestive health, reduces inflammation and blood sugar levels.
Another point worth noting is that these foods are long-lasting, and you can easily stock these up without having to worry about food wastage.
For example, you can store pickles and sauerkraut at room temperature for as long as 18 months.
- Full Fat Yogurt:
There are several ways in which you can add yoghurt to your kitchen. You can enjoy it with berries, add to smoothies, dollop onto veggie dishes or add creaminess to the soups or sauces.
Also, the health benefits this food brings along is hard to ignore.
You can seek protection against heart diseases or reduce the development of belly fat. Know that it also works against conditions like diabetes.
Health and nutritional experts say that you can keep yoghurt in the fridge for as long as three weeks. Just check its taste, look and smell.
The Bottom Line is Say Yes to Healthy Living!
Having your freezer, pantry and fridge stocked up with healthy foods can be a blessing. After all, it’s about preparing healthy as well as home-cooked meals.
By buying some of these foods during your next shopping trip, you can have a fully-stocked kitchen with healthy staples, even before you realise.