Healthy Staples You Should Always Have on Hand?
Avocado:
Rich in healthy fats like Omega 3. Avocado is excellent for your heart and has obesity-fighting properties. It can also help with digestive problems as well as rheumatoid arthritis.
Chia Seeds :
Chia seeds are a great source of protein, fiber, antioxidants, and nutrients that will keep you feeling full longer. They contain up to 11 grams of fiber per ounce! According to Dr. Axe, simply adding just half a cup on an empty stomach every day could regulate hunger hormones by up to 40%.
This means less snacking between meals, which will help prevent overeating and weight gain. You can add these seeds on top of oatmeal or yogurt. Or, if you have a nutribullet, throw them on some ice and blend it with some fruit for a yummy smoothie.
Coconut Oil :
This oil has been called “healthy fat,” but what does that even mean? The medium-chain fatty acids in coconut oil have been shown to improve brain function, regulate your hormones and help you burn more fat during the day! You can use it as a spread or cooking oil. Remember to buy cold-pressed organic essential oils for the best results!
Kefir :
Kefir is fermented milk rich in healthy bacteria, which will improve digestion. It contains potassium, magnesium, vitamin B12, riboflavin, and calcium. You can make your kefir at home using raw milk from grass-fed cows.
Lemon :
Lemon is rich in pectin fiber which helps eliminate bad estrogens. It also contains vitamin C, calcium, magnesium, and potassium. If you are battling hormonal acne or any other type of skin issue, make this your go-to remedy! Mix two tablespoons of lemon juice with one cup of warm water. You can even add some honey for flavor if your stomach permits it.
Vegetables to always have on hand:
onions – indispensable, used as a base for nearly everything, rich in vitamin c and pectin to lower cholesterol-
Carrots- 3 of these a day give you your daily supply of betacarotene found in no other veg source- if you dehydrate them, their flavor will intensify and make an excellent flavoring for soups, etc. at a later date!
n.b. don’t throw out the green ends either as they can be delicious fried with lemon or garlic butter served on top of toast or pasta- a nice light meal with little effort!
Cabbage– freeze it whole, cut it into thin slices when thawed to use in soup, etc., flavored with caraway seeds. It makes an unusual cole slaw also; try adding shredded to your hash browns in the morning for a tasty vegetarian breakfast.
Courgettes– freeze sliced and add to soups, etc., at a later date-or blanch and freeze whole with a good handful of mint leaves added before freezing- excellent in salads or served cold with vegan mayonnaise-easy summer starter.
Fridge staples for healthy eating:
garlic– anti-bacterial, antifungal, antiviral. Great for boosting the immune system if taken regularly-and, it tastes great too! Always keep a few bulbs whole in the fridge and use well before they go soft and sprout- pop one clove’s worth into soups or sauces, etc.
Yogurt– essential for vegan cooking as an alternative to sour cream, milk, etc.; low fat is best for health reasons, but full-fat tastes better without any substitute required! Try adding finely chopped herbs like chives, parsley, dill, etc., to your plain yogurt with salt & pepper for tasty dips or salad dressing base.
Potatoes– another versatile staple that works well in everything from soup to cottage pie. Try adding grated parsnip or carrot to bulk out lighter spuds. If you think it is too much to boil them the night before and keep them in the fridge overnight to use tomorrow, this will be worthwhile!
Beans– tinned are fine for using in curries, but dried beans must be stored well, so they last for weeks rather than days-let them dry naturally on a shelf, then store in an airtight container, don’t wash them until used as too much moisture will rot them.
Staple foods list:
pasta– another staple that can be varied endlessly with vegetables, spaghetti is not the only choice-use penne or fusilli, etc. for a change.
Potato– can be boiled & mashed with salad cream for instant dinner; try adding chopped spring onions to create a light meal in minutes.
Rice– the perfect partner to curries or stir-fries, also makes cheap filling side dish-add finely chopped spinach and garlic for healthy pilaf alternative.
Breadsticks/crackers/crispbreads– essential accompaniment to dips and canapés, add your favorite toppings, and enjoy-try roasted pumpkin seeds instead of nuts if you want to avoid allergens!
Nutritional yeast flakes– vegans best friend-adds a rich cheesy flavor to all kinds of dishes, great in cottage pie or soup etc.-also try sprinkling on top of popcorn for a healthy snack.
Salt & pepper– the easiest way to add flavor to your food is with these essential seasonings; always keep them close by!
Coconut oil contains lauric acid, which has powerful antiviral properties and could be called a “healthier alternative to butter”-use like you would butter (especially good in cakes!) but avoid frying as it burns quickly.
Tahini paste– an essential ingredient for hummus dip; try adding garlic and lemon juice too; it also works well mixed into cooked rice with peas for a quick side dish.
Toasted sesame oil– use as you would olive oil for stir fry and other Asian recipes, also good in salad dressings or drizzled on top of cooked veggies.
Soy sauce– the perfect partner to noodles, but also try marinating or glazing vegetables in it, don’t be scared to use a few tablespoons full either!
Ginger– anti-inflammatory properties make this spice an essential-add grated root to marinades for meat substitutes to give authentic bite, gingerbread men, anyone?
According to recent research, turmeric helps prevent Alzheimer’s, so sprinkle it liberally over your curries, etc.; it also contains manganese, vital for healthy bones, skin, and blood vessels.
Cumin-used extensively by the ancient Egyptians for embalming, this spice is essential in making hummus dip, etc., also try adding to roasted vegetables or casseroles.
Chilli powder is a must-have; if you love fiery food-add, a teaspoonful to your pizza sauce base or Mexican chili con Carne for authentic taste.
Sweet paprika – use instead of plain paprika for a sweeter version, great in bean dishes and hearty soups.
Cinnamon – tastes delicious sprinkled on apple pie before baking and sweet potato casserole and rice pudding have anti-inflammatory properties!
Healthy staple foods for weight loss:
oats– perfect porridge base or healthy dessert made with berries and natural yogurt, also used in the crumble topping fruit pies.
Pears– delicious poached-try adding a little ground ginger to the poaching liquid!
Plums – another excellent choice for poaching. Try adding chopped almonds before the final baking stage for a quick sweet treat.
Bananas- not just a great snack option but also useful if you struggle with constipation problems as they are high in dietary fiber. Try eating one alongside your breakfast cereal, too, to aid digestion.
Green tea contains antioxidant properties that can help prevent heart disease and cancer and aid weight loss by speeding up metabolism, top tip-add lemon juice instead of milk to give a tangy taste and avoid adding sugar.
Ginger tea– has anti-inflammatory properties and is a natural aid to digestion. Top tip-add hummus or avocado to spread on your toast for an extra protein boost with every morning cup of tea.
Chamomile tea is excellent if you suffer from anxiety problems. It helps relax the body and mind before bedtime; try having a cup in the evening alongside reading a book for optimal effect!
Water- stay hydrated throughout the day by drinking lots of water instead of soft drinks or alcohol; even better, add some lemon juice or mint leaves to give it that natural sparkle.