Amidst all the hustle and bustle of everyday life, few people have the luxury of being able to spend a few more hours in the kitchen. Most of the time we will prepare fast food and nutritious food in the evening.
This is possible by having 15 healthy staples in the kitchen with a long shelf life that can be easily stored in the pantry and freezer, according to healthline.com.
1. Beans and lentils (dried/canned)
Beans and lentils are among the healthiest foods you can eat. Plus, they have a long shelf life, making them the best choice for non-perishable food to keep in your kitchen.
Beans and lentils are very nutritious, providing many nutrients including fiber, magnesium, B vitamins and iron.
2. Nuts and seeds
Nuts and seeds are a great source of nutrition, providing healthy fats, protein, fiber and many vitamins and minerals.
Depending on the type, seeds and seeds can be stored at room temperature for 1-4 months.
Nuts and seeds can be used in many dishes, including oatmeal, yogurt, and salads.
Cereals are a good source of fiber and micronutrients, including B vitamins, manganese and magnesium, and eating them can help protect against conditions such as heart disease and some cancers. They are good for breakfast and lunch.
4. Frozen fruits and vegetables
Many fresh fruits and vegetables spoil quickly, but you can safely store them in the freezer to ensure you always have them. Nutritionally, frozen fruits and vegetables have the same micronutrient content as fresh. Vegetables can easily be turned into a soup or stew, and fruit is great for a smoothie.
5. Honey and maple syrup
Honey and maple syrup are natural sweeteners that provide health benefits.
For example, honey has anti-viral and anti-inflammatory properties and contains powerful antioxidants. Maple syrup is also rich in antioxidants and contains micronutrients such as magnesium, potassium and manganese.
6. Apple cider vinegar
Research has shown that it has anti-diabetic, anti-inflammatory, antioxidant and heart health promoting properties. Besides that, the salad doesn’t taste the same without it.
7. Better fat for food
Some fats, such as coconut oil or olive oil, can be stored for a long time at room temperature.
These healthy fats add flavor to dishes and improve the absorption of vitamins, minerals and antioxidants from food.
Pickles are delicious, provide health benefits and can be used in many dishes. Studies have shown that they can improve digestive health and help reduce inflammation and blood sugar levels. In addition, they can be stored at room temperature for up to 18 months.
9. Herbs and dried herbs
To give flavor to the dish, it is good to have a spice product. Turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano and cumin provide incredible health benefits and can help reduce inflammation and reduce the risk of certain diseases.
10. Garlic and onion
Garlic and onions are the stars of many recipes and can be stored for a long time.
Both have been shown to help reduce the risk of various diseases, including some cancers, depression, heart disease and diabetes.
11. Fresh fruits and vegetables do not spoil easily
Sweet potatoes, squash, apples, beets, cabbage, pomegranates, carrots and citrus fruits are just a few examples of fruits and vegetables that can be stored for weeks or more, so it’s good to have them always in the kitchen.
12. Frozen fish and meat
Although they are perishable fresh, they can be stored for a long time in the freezer. Meat can be kept for up to a year in the freezer, and fish for up to five months. Therefore, you can prepare healthy and protein-rich food.
A boring meal can be transformed into something exciting with the help of a few condiments: salsa, coconut butter, mustard, balsamic vinegar, are just a few examples.
Eggs are a versatile food that can be enjoyed at any time of the day. They are full of protein and almost all the vitamins and minerals your body needs to thrive, which is why they are often called nature’s multivitamins. It also lasts for five weeks in the refrigerator.
Yogurt can be used in many ways in the kitchen, so it should be in every refrigerator. It can be enjoyed with tomatoes, added to smoothies, added to vegetable dishes or used in soups and sauces.
Although many people prefer low-fat yogurt, full-fat yogurts like Greek yogurt are very nutritious and are associated with many health benefits.
For example, eating full-fat yogurt can protect against heart disease and belly fat, which is a risk factor for many conditions, including diabetes.
The yogurt can be stored for up to 3 weeks in the refrigerator.