To prepare a quick and nutritious meal, the stocks you prepare in the kitchen must also be strong. Because the most popular healthy foods go bad quickly, they need to be used within a few days, which means home cooks lose ingredients quickly. However, your kitchen cabinets, freezer, and refrigerator can store many healthy, long-lasting foods. You can also eat nutritious meals and snacks using these foods. Here are 15 essential foods you should always have in your kitchen…
1. Beans and lentils
beans and lentils are one of the healthiest foods you can eat. At the same time, their shelf life is very long both in legumes and in canned form. This makes them a favorite shelf-stable product in your kitchen. In fact, canned beans can last 2 to 5 years at room temperature, while dried beans can last 10 years or more. Dry beans have a very long shelf life because they lack the moisture needed to support microbial growth. Beans too lentils It is also rich in fiber, magnesium, B vitamins and iron.
2. Nuts and seeds
Nuts and seeds are nutrient-dense sources that contain healthy fats, protein, fiber, and a host of vitamins and minerals. Nuts and seeds, depending on the type, can be stored at room temperature for 1 to 4 months, making them a good alternative to pantry storage. Natural nuts and seeds are a long-lasting, healthy alternative to their commercial counterparts, which typically contain added fat and sugar.
In many dishes, including yogurt and salads Cereals, hazelnut and seeds can be used. Nuts and seeds make great additions to smoothies, add them to sauces, or sprinkle over fruit or vegetables for a quick and satisfying snack.
Grain-based dishes such as soups and rice are excellent choices because they are easy to prepare. depending on the type wheatbrown rice, bulgur wheat, oats as well as Quinoa Such cereals can be safely stored at room temperature for months to years. They are also an excellent source of fiber and micronutrients, including B vitamins, manganese, and magnesium. Eating them regularly may help protect against heart disease and certain types of cancer.
4. Frozen fruits and vegetables
Strawberry Many fresh fruits and vegetables such as However, freezing these foods ensures you always have nutritious foods on hand. Try adding veggies and fruits to your sauté, soups, or even desserts. Frozen berries can be used in the same way as fresh berries and add a natural flavor to oatmeal, desserts, baked goods, and yogurt parfaits.
5. Honey and maple syrup
Honey and maple syrup are natural sweeteners that have unique health benefits. For example, raw honey has antimicrobial and anti-inflammatory properties and contains powerful antioxidants. Maple syrup is also rich in antioxidants and contains small amounts of magnesium, potassium, and manganese. Honey and maple syrup can be used to add flavor to both sweet and savory dishes. Keep in mind that eating too much sugar from any source can be detrimental to your overall health.
6. Apple cider vinegar
You can use apple cider vinegar in the kitchen in many ways. Apple vinegar It’s an effective all-purpose cleaner, but it also adds flavor to some sauces and even baked goods. Vinegar is incredibly beneficial. Studies have shown that it may have anti-diabetic, anti-inflammatory, antioxidant, and heart-health properties.
7. Healthy Cooking Fats
Coconut oil and some oils, such as olive oil, can be safely stored at room temperature for 1 year or more, depending on the type. Therefore, you can always store them for a healthy source of fat. Cooking with these healthy fats helps flavor recipes and increases absorption of fat-soluble vitamins, minerals, and antioxidants.
8. Fermented foods
Pickle Such fermented foods are delicious and versatile. Research; It has been shown to aid digestion, reduce inflammation, and regulate blood sugar levels. Plus, these foods have a long shelf life, so you can stock up on them without worrying about food wastage. Cucumbers can be stored at room temperature for up to 18 months. The brine can be eaten immediately or used to make delicious sauces for salads and other dishes.
9. Spices and dried herbs
Having a well-stocked spice rack is essential to creating delicious recipes. Spices and herbs enhance the taste of food. In addition, adding dried herbs and spices to your food is also very beneficial for your health. Turmeric , Red pepper, Rosemary, cinnamon, ginger, thyme as well as caraway It has impressive benefits. They can also help dry out inflammation and even reduce the risk of certain diseases.
10. Garlic and onion
Garlic as well as onionis the basis of many recipes. It is preferred by both professional and hobby chefs due to its versatility and long shelf life. Both have been proven to benefit your health in many ways. Regular consumption of onions and garlic can reduce the risk of many diseases, including cancer, dementia, heart disease, and diabetes.
11. Fresh fruit and vegetables with long shelf life
While many fresh fruits and vegetables spoil quickly even when refrigerated, there are many perennial varieties to choose from.Sweet potato, pumpkin, Apple, beet, cabbage, zucchiniturnip, pomegranate, carrot and citrus fruits are just some of the fruits and vegetables that can keep for more than a few weeks when stored in the refrigerator or on the counter.
12. Frozen fish, chicken and meat
Fresh fish, meat as well as Domestic bird While they spoil fairly quickly, frozen versions of these foods stay edible much longer if kept at the right temperature. For example, fresh chicken and meat can be stored frozen for up to 1 year, and some types of fish can be stored in the freezer for up to 5 months. If you’re having a hard time finding fresh meat, frozen meat can help you prepare healthy, protein-rich meals.
pinch of recipe bitter sauce or tahini Adding this can turn a meal from bland to delicious in seconds. But it’s important to avoid buying highly processed foods loaded with sugar by opting for healthy condiments here. tahini, balsamic vinegar, mustard, honey It is not only tasty, but also a healthy alternative that can be used for many purposes.
Contains almost all vitamins and minerals necessary for the development of the body eggIt is called “natural multivitamin”. Although eggs are considered perishable, they can be stored in the refrigerator for up to 5 weeks. Make a nutrient-dense veggie omelette or scrambled eggs to boost your protein content. to oatmealsalads or vegetable Try adding fried eggs to your meals.
15. Full fat yogurt
While many people prefer low-fat and low-fat yogurts, yogurt It’s pretty nutritious. Eating full-fat yogurt protects against belly fat, which poses a risk for many diseases, including heart disease and diabetes. Most yogurts can be refrigerated for up to 3 weeks and can even be eaten as long as they look fresh and taste and smell unchanged.
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