15 Healthy Staples You Should Always Have on Hand
Throwing together a quick, nutritious meal requires a well-stocked kitchen. However, many popular healthy foods are highly perishable and must be used within a few days, causing many home cooks to burn through their food stores quickly.
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[Music] Hi guys and welcome back so let’s talk About the 15 healthy staples that you Should have let’s go Throwing together a quick nutritious Meal requires a well-stocked kitchen However many popular healthy foods are Highly perishable and must be used Within a few days Causing many home cooks to burn through Their food stores quickly Still you can keep a number of healthy Long lasting staples in your pantry Freezer and fridge and use them to make Nutrient-dense meals and snacks even When you are out of our typical go-to Foods Here are 15 healthy staples that you Should always have on hand Number one Dried and panned beans and lentils Beans and lentils are amongst the Healthiest foods you can eat Moreover dried and canned beans and Lentils have very long shelf lives Making them a top non-perishable food Choice to keep in your kitchen In fact canned beans can be stored in The pantry at room temperature for two To five years while dried beans can last 10 or more Years Dried beans have such a long shelf life Because they lack the moisture needed to
Promote microbial growth In addition to being shelf stable canned And dried beans and lentils are highly Nutritious Offering an abundance of nutrients Including fiber magnesium b vitamins and Iron Try adding black beans chickpeas lentils And kidney beans to chili soups and Salads Number two Nuts seeds and their butters Nuts and seeds are nutritional Powerhouses providing a healthy fats Filling protein fiber and an area of Vitamins and minerals Depending on the type nuts and seeds can Be kept at room temperature for 1 to 4 Months making them a smart ingredient to Store in your pantry Natural knot and seed butters are long Lasting healthy alternatives to their Commercial counterparts which typically Contain added oils and sugar Nuts and seeds can be used in many Dishes including oatmeal yogurt trail Mix and salads Nut and seed butters make excellent Additions to smoothies and can be added To sources or spread Into fruits or veggies for a quick Satisfying snack Number three grains Running a pinch grain-based dishes like
Salads green bowls soups and pilafs make A great choice due to their versatility And convenience Depending on the type grains like spelt Brown rice amaranth vulgar oats and Quinoa can be kept safely at room Temperature for months to years making Them a smart choice to buy in bulk Plus these greens are excellent sources Of fiber and micronutrients including b Vitamins manganese and magnesium and Eating them may help protect against Conditions like heart disease and Certain cancers Number four frozen fruit and vegetables Many fruits and veggies such as berries And greens are highly perishable yet Buying these foods in frozen form allows You to always have nutrient-dense Produce on hand Nutrition wise frozen fruits and veggies Are comparable to fresh produce in Micronutrient content making them a Healthy and convenient freezer staple Try adding frozen greens to sautes soups And smoothies frozen berries can be used Similarly to fresh berries and add Natural sweetness to oatmeal smoothies Baked goods and yogurt parfait Number five Honey and maple syrups Everyone needs a little sweetness from Time to time honey and maple syrups are Natural sweeteners that offer 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 amount of nutrients Like magnesium potassium and manganese Honey and maple syrups can be used to Add flavor and depth to both sweet and Savory Recipes Just remember to use this wooden or Sparingly as too much sugar from any Source can harm your overall health Number six apple cider vinegar Apple cider vinegar has multiple uses in The kitchen for example it’s an Effective all-purpose cleaner and can be Used as a flavorful addition to recipes Like sauces dressings and baked goods In addition to its versatility this Tangent vinegar is incredibly healthy Research has shown that it may have Anti-anti-diabetic Anti-inflammatory antioxidant and heart Health promoting properties Number seven health fats for cooking Certain fats including coconut oil g and Olive oil can be safely kept at room Temperature for a year or more Depending on the type for this reason You can buy these pantry staples In larger quantities so that you always Have a healthy fat source on hand
Cooking with these healthy fats help add Flavor to recipes and enhances the Absorption of fat soluble vitamins Minerals and antioxidants from food Number eight fermented foods Fermented foods like sauerkraut kimchi And pickles are delicious and versatile And they offer a number of health Benefits Research has shown that they have Improved digestive health and may help Reduce inflammation and blood sugar Levels Plus these foods are long So you can stock up without worrying About food waste for example sauerkraut And pickles can be stored at room Temperature for up to 18 months You can enjoy these standard foods Straight out of the jar or use them as Flavorful toppings for salads and other Dishes Number nine spices and dried herbs Create flavorful recipes it’s essential To have a well-stocked spice rack spices And herbs elevate the flavor of dishes And can come in handy when you’re in a Recipe rot What’s more incorporating dried herbs And spices into your diet can promote Your health in various ways Turmeric cayenne pepper Rosemary cinnamon ginger oregano and Cumin all offer impressive health
Benefits and may help reduce Inflammation and lower your risk of Certain diseases Number 10 garlic and onions Garlic and onions are the backbone of Many recipes and Favored by both professional and home Cooks for their versatility and long Shelf life Both have also been shown to benefit Your health in many ways and enjoying Them regularly may help reduce your risk Of various illnesses including certain Cancers mental decline heart disease and Diabetes Number 11 Long-lasting fresh fruits and veggies Although many fruits and veggies spoil Quickly even when refrigerated there are A number of long lasting varieties to Choose from Sweet potatoes butternut squash apples Beets cabbage spaghetti squash ratabagas Pomegranate carrots and citrus fruits Are just some examples of fruits and Veggies that can keep for weeks or more Than stored in the fridge or on the Counter Number 12 Frozen fish poultry and meat While fresh fish meat and poultry are Highly perishable frozen versions of These products will stay edible much Longer if they’re kept at the right
Temperature Having a good supply of frozen poultry Meat and fish can help you prepare Healthy protein-rich meals when fresh Animal protein sources are limited Number 13 healthy condiments Adding a dash of hot sauce or drizzle of Tahini to a recipe can bring a dish from Boring to a sensational in a matter of Seconds However It’s important to choose healthy Condiments to stalk our pantry and avoid Purchasing highly processed sugar Leading products Tahini salsa coconut aminos balsamic Vinegar coconut butter mustard Nutritional yeast tamari Raw honey and sriracha are just some Examples of multi-purpose condiments That are not only tasty but also healthy Number 14 Eggs Eggs are a versatile food that can be Enjoyed at any time of the day they are Packed with protein and just about every Vitamin and mineral your body needs to Thrive which is why they are often Referred to as nature’s multivitamin Try making a nutrient-dense veggie Omelette or adding a fried egg to Oatmeal salads or vegetable dishes to Boost the protein content Purchase patcher raised eggs if you can
Eggs from pastured hens are not only More nutritious than those of caged hens But also the hands laying them are Typically treated much better they have Space to roam outdoors and ability to Partake in normal foraging behavior Number 15 full fat yogurt Yogurt can be used in a variety of ways In the kitchen making it a must have in Any annual stock fridge it can be Enjoyed with berries added to smoothies Dollop into veggies dishes or used to Add creaminess to sauces and soups Although many people reach for non-fat And reduce fat yogurt full fat yogurt is Highly nutritious and has been Associated with a number of health Benefits For instance eating full fat yogurt may Protect against heart disease and the Development of belly fat which is a risk Factor for many conditions including Diabetes Most yogurt can be kept for up to three Weeks in the fridge and even be enjoyed Well past its expiration date as long as It still looks tastes and smells fresh The bottom line Having your fridge pantry and freezer Stuffed with healthy foods can ensure That you always have your ingredients on Hand to prepare a healthy home-cooked Meal By purchasing a few of the foods listed
Above during your next few grocery Outings your kitchen will be fully Stocked with healthy staples before you Know it That’s it for today stay safe and see You on to the next