Healthy Products You Should Always Have on Hand
A well-stocked kitchen is necessary for preparing a quick and nutritious meal.However, a lot of popular healthy foods are highly perishable and need to be used within a few days, so many home cooks run out of food quickly.
Even if you are out of your usual go-to foods, you can still use a number of healthy, long-lasting staples in your pantry, freezer, and fridge to make nutrient-dense meals and snacks.
You should always have these 15 healthy staples on hand.
1.Beans and lentils, both dried and canned, are among the healthiest foods you can eat.Additionally, the extremely long shelf lives of dried and canned beans and lentils make them an excellent non-perishable food option for your kitchen.
In point of fact, canned beans can be kept in the pantry for two to five years at room temperature (68°F or 20°C), whereas dried beans can be kept for ten or more years.Due to their lack of moisture, dried beans have a long shelf life. In addition, canned and dried beans and lentils are extremely nutritious and provide a wealth of nutrients, including iron, magnesium, B vitamins, fiber, and magnesium. Try adding kidney beans, black beans, chickpeas, and lentils to chilies, soups, and salads.
2.Nuts, seeds, and the butters that go with them Nuts and seeds are full of healthy fats, protein, fiber, and a variety of vitamins and minerals.
Natural nut and seed butters are long-lasting, healthy alternatives to their commercial counterparts, which typically contain added oils and sugar, and they can be kept at room temperature for one to four months, depending on the type.
Oatmeal, yogurt, trail mix, and salads are just a few of the many dishes that can incorporate nuts and seeds.Nut and seed butters are great for smoothies, sauces, and spreading on fruits and vegetables for a quick and filling snack.
3.Grains Due to their adaptability and ease of preparation, grain-based dishes like salads, grain bowls, soups, and pilafs are excellent options when you’re in a pinch.
Grains like quinoa, spelt, brown rice, amaranth, bulgur, oats, and quinoa can be safely stored at room temperature for months to years, so it’s a good idea to buy a lot of them.
In addition, these grains are excellent sources of micronutrients and fiber, including B vitamins, manganese, and magnesium, and eating them may help protect against certain cancers and heart disease 4.Fruits and vegetables that can be frozen Many fresh fruits and vegetables, like greens and berries, are highly perishable.However, purchasing these foods frozen enables you to maintain a supply of nutrient-dense produce at all times.
The micronutrient content of frozen fruits and vegetables is comparable to that of fresh produce, making them a healthy and convenient freezer staple. Try adding frozen greens to soups, smoothies, and sautés.Oatmeal, smoothies, baked goods, and yogurt parfaits all benefit from the natural sweetness of frozen berries, which can be used in the same way as fresh berries.
5.Maple syrup and honey are sweeteners that everyone needs from time to time.Natural sweeteners like honey and maple syrup have special health benefits.
Raw honey, for instance, is rich in potent antioxidants and has antimicrobial and anti-inflammatory properties.Honey and maple syrups can be used to enhance the flavor and depth of both sweet and savory dishes. Maple syrup is also full of antioxidants and small amounts of nutrients like magnesium, potassium, and manganese.Keep in mind that these sweeteners should only be used sparingly because eating too much sugar from any source can be bad for your health.