You may think having a healthy and nutritious meal every time can be a challenge. But it is not so, you can even have healthy foods without spending too much on your pocket. One of the most important part of having a nutritious meal every day is that it requires a very well stocked kitchen. Home cooked meals are the healthiest and most nutritious meals that you can ever have. For making a home cooked, nutritious meal, you need to have adequate amount of. Nutritious ingredients in your kitchen, Long-lasting staples in your pantry, freezer and fridge that you can use them for a few days as well. Today we will talk about some eight healthy staples that you should always have in your kitchen. We took inputs from Ms. Shilpa Singh, Clinical Nutritionist, Fatima Hospital, Lucknow.
8 Healthy Staples to Eat Nutritious Meal Everyday
1. Dried and canned beans and lentils
Lentils as well as beans are considered one of the healthiest foods that you can have at home. Both of them also have a long shelf life that allows you to stock your kitchen with these ingredients for a long time. Nonperishable food choices such as lentils and beans can be stored at room temperature. Dried beans and millennials are highly nutritious that offer abundance of nutrients such as fiber, magnesium, vitamin B and iron.
2. Keep nuts and seeds
If you're looking for a nutritious superfood, then it is nuts and seeds for you. These are healthy fats that contain protein fibers and a variety of vitamins and minerals. These foods can provide the variety as well as fulfil the nutritional demands of your body for everyday needs. As with gained beans and lentils, nuts and seeds can also be stored at room temperature for around one to four months. In fact, oils and sugar made of these foods typically are very healthy alternatives for commercial counterparts.
3. Healthy Grains
Store some healthy grains that you can use to make grain bowls, soups and salads. There are multiple healthy grains that you can store in your house. Depending on the type of grain, you can make brown rice, bulgur, oats and quinoa, etc. as a part of your meal. You can keep most of the grains at room temperature and therefore it can be easily bought at bulk. Grains are excellent source of fiber and micronutrients. They also contain vitamin B, magnesium and eating them can protect you against heart diseases as well as cancer.
4. Honey and Maple syrups
Everyone needs and deserves sweetness in their life. But sugar can actually cause health diseases and health problems. Therefore, you can have honey and Maple syrup, which you can add in most of your dishes. These are natural sweeteners that benefit your body and can prevent you from inflammation. Honey has, antimicrobial and anti-inflammatory properties, It also contains a lot of antioxidants in it. On the other hand, Maple syrup is also rich in antioxidants and contains small amount of healthy nutrients.
5. Apple cider vinegar
Apple cider vinegar is used in kitchen for multiple purposes. It can be effective in adding flavor to the recipes such as sauces, dressings and baked Goods. It has a very tangy flavor to it that makes it very versatile and attractive to eat. According to some studies, apple cider vinegar also has anti diabetic, anti-inflammatory, antioxidant and heart- health promoting properties. You should have it in limited quantity. After hearing so many benefits, it is hard to keep it out of kitchen.
6. Keep healthy cooking oils
Most of us cook food in refined oils that are not good for our health. Instead, you should choose some healthy cooking oils that does not harm your health at anytime. Certain fats, including coconut oil, ghee and oil. If oils can be safely kept at room temperature. Healthy fat oils are also good for absorption of vitamins, minerals and antioxidants in the food. Healthy cooking oils can be kept in your kitchen for more than a year or so without any problems.
7. Fermented Foods
Food Lion or kraut and Pickles are very delicious and word. Indian household plays a very important role in your regular meals. Apart from this, these fermented foods also have a lot of health benefits. They are very long lasting and you can have it without any fear of getting wasted. Pickle and kimchi can be used in your meals at small quantities for health benefits. It can reduce your inflammation and improve blood sugar levels. You can enjoy these tangy foods straight out of the jar and can even use them on types of salads and variety of dishes.
8. Spices and Dried Herbs
Spices and herbs have been a part of Indian cuisine from a very long. They are considered the essential ingredients of every food meal that is prepared. Spices and herbs reduce the risk of inflammation and lower the risk of certain diseases in your body. It can promote your health if you have a well-stocked spice rack and you use your spices well in every meal prepared.
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