To have healthy and nutrient meals throughout the day, you need to stock your kitchen with healthy foods. You tend to munch on whatever is available in the kitchen, and if your kitchen is stocked with all essential and nutritious foodstuffs, you will always remain fit and healthy. Piling up your kitchen with healthy food is the first step towards a healthy you. Here is a list of the top 20 foods you should always have handy in your kitchen:
- OLIVE OIL
Cold pressed olive oil gives your food the best flavour and also contains good fats that keep you healthy. Instead of using sunflower oil and ant other oil, you can always use olive oil and make your food healthy.
A good day starts with healthy breakfast. Oats is rich in fibre and also keeps you full. Always have rolled plain oats in your kitchen so that you can quickly prepare it. Simply add little water or milk in it along with sweetener or salt and pepper is using water. Overnight oats recipes>>
- NON FAT GREEK YOGURT
Greek yoghurt is packed with 18 grams protein per 6 ounce serving and 100 calories per serving. You can use greek yoghurt for making healthy salad dressings, can add in smoothies and also various dishes.
Honey is no-doubt a great sweetener which is extremely healthy and great for your body. You can replace sugar with honey in almost any recipe- dishes veg or non-veg, smoothies, juices, desserts etc.
A single egg contains six grams of belly-filling protein for only 70 calories. They make a great breakfast, you can go with omelette, cheese and bread or just scrambled eggs with brown bread. Eggs can also be added in your salads for a healthy dose of protein. Scrambled eggs recipe>>
Bananas are very healthy and are available all year round; and are quite economical. They add a nice texture and flavour to your smoothies and desserts. They can also be used as natural sweeteners in a number of desserts. Bananas turning brown? Freeze it and try this one ingredient banana ice cream>>
- BROWN RICE
Brown rice is an excellent source of betaine, a nutrient that reduces your risk of developing insulin resistance and fatty liver. It is also rich in fibre that keeps your inte4stine running smooth. Brown rice is fulfilling that keeps your tummy full for longer and stops you from munching on junk food throughout the day. Read more on brown rice>>
Almonds make a great healthy snack. Always have them in your kitchen so can munch on them whenever you feel hungry. Besides, almonds are a great source of healthy fats, proteins and fibre. Health benefits of almonds>>
- DARK CHOCOLATE
Dark chocolate is a great source of resveratrol. It is a nutrient also found in red fruit and some legumes, and butyrate. Dark chocolate improves digestion and keeps your weight in check, though do not have it in excess. If you are raving for something sweet or just chocolate, you can have some dark chocolate. Dark chocolate benefits>>
- PEANUT BUTTER
Homemade peanut butters are always healthy and do not contain preservatives and other unwanted ingredients. They taste great, provide you with protein and also keep you full for longer. Simply add a dollop on a warm toast, spread it and munch. Peanut butter recipe>>
- DRIED HERBS
Dried herbs not only are healthy and rich in anti-oxidants, but they also add a nice flavour to your dishes. You can powder these herbs and use it to make tea, add in various salads and other dishes. Read on how to dry fresh herbs>>
- CHIA SEEDS
Chia seeds are a great source of omega 3 fatty acids. They add great texture to your smoothies and dishes. For a quick breakfast, simply add chia seeds to almond milk and have it.
You should always have broth in your fridge; whether vegetable broth or meat broth. Broth provides you with instant nutrition and gets absorbed quickly in the body. You can add broth in soups, noodles, etc. Benefits of chicken broth>>
- FLAX SEEDS
Flaxseeds help reduce the risk of heart disease, diabetes and even cancer. They are also rich in folic acid. It is necessary to add these seeds in your dishes but in powdered form for easy absorption. Flaxseed tea benefits and recipe>>
Ginger is anti-inflammatory and anti-microbial. It not only is a healthy ingredient but also makes your food tasty and spicy. Ginger tea too an effective drink against cold and cough, so always keep ginger handy in your kitchen. Ginger benefits>>
- SEASONAL AND NON-SEASONAL FRUITS
You should always fruits in your kitchen, whether seasonal or non-seasonal. You can make juices and smoothies using them and won’t have to choose commercial packaged juices containing preservatives and other unwanted ingredients.
Pickles are a great source of beneficial bacteria needed for our body. They increase immunity and keep infections at bay. Use them in salads, sandwiches, rice etc.
- WHOLE WHEAT PASTA
There are times when we crave for something junk and its ok to sometimes cheat, but not really! Whole wheat pasta can be healthy though. Have it with healthy salad dressings to maintain its health benefits. Healthy salad dressing recipes>>
- BROWN BREAD
Brown bread can be used to make quick snacks. They can be used in breakfast as well as in lunch and desserts. Brown bread contains whole wheat and no all-purpose flour that is fattening.
Milk is an essential for our daily nutrition requirement. It can be consumed as it is or used in various dishes, desserts or smoothies. Milk is rich in calcium, proteins, essential fats etc. that provides us with daily nutrition supplement. If you ever have no other option other but skip breakfast, you can quickly gulp down one glass of milk and you are good to go. Benefits of drinking milk >>