Driven by the pace of modern life, healthy eating often seems both important and difficult. Although careful meal planning can lead to good eating habits, not everyone can do it. In fact, as long as you have some nutritious basic ingredients in the kitchen, you can easily build a variety of delicious healthy meals, which saves time and effort.
This article will sort out 15 essential healthy staple foods, proteins and condiments for you to make your diet simple and energetic.
1. Canned chickpeas
Chickpeas are a treasure trove of protein and dietary fiber. A can of chickpeas can be easily added to soups and stews, or mashed and mixed with lemon juice, dill and celery to make a delicious wrap filling. Leftover chickpeas can be refrigerated for a week or even frozen for later use.
Nutrition highlights: Each cup of cooked chickpeas contains about 12.5 grams of fiber and 14.5 grams of protein, rich in manganese and folate, which helps bone health and cell production.
2. Chicken Breast
Chicken breast is popular for its high protein and low fat content, making it an ideal star in stir-fries, sandwiches, soups and risottos. Pair it with whole grains and vegetables for a nutritionally balanced meal. Chicken breast is easy to freeze and can be kept cooked and frozen for up to 9 months.
Nutrition Highlights: High-quality protein supports the immune system, promotes muscle growth and wound healing.
3. Smoked Salmon
Smoked salmon does not need to be cooked and can be added directly to wraps, salads or pastas. It is a classic combination with lemon, dill, smoked paprika and cream cheese. It can be stored for a week in the refrigerator and up to a month in the freezer.
Nutrition Highlights: Rich in heart and brain-healthy Omega-3 fatty acids and antioxidant vitamins A and E, but the sodium content is high, so it should be consumed in moderation.
4. Extra Firm Tofu
After draining, extra firm tofu is perfect for frying, creating a crispy outside and tender inside texture, perfect for stir-fries, curries and Asian noodles. Refrigerate for 5-7 days, freeze for 4-6 months.
Nutrition Highlights: High in plant protein, rich in calcium, helps prevent hormone-related cancers.
5. Red Lentils
Red lentils take a moderate amount of time to cook, and have a mild, slightly sweet flavor, making them perfect for Indian-style dahl stews. Cooked and refrigerated, they can be stored for 5-7 days.
Nutrition Highlights: High in protein, fiber, and antioxidants, good for heart health.
6. Whole Wheat Pasta
Wholemeal pasta is a great helper for a quick and healthy dinner, and can be paired with Mediterranean-style ingredients such as sun-dried tomatoes, artichokes and olives. Cook and refrigerate for 3-5 days, freezing may affect the taste.
Nutrition Highlights: Rich in dietary fiber, helps digestion and lowers cholesterol.
7. Quinoa
Quinoa has a soft, nutty texture and is perfect for salads, risottos or stir-fries. Once cooked, it can be refrigerated for up to a week.
Nutrition Highlights: High in protein and fiber, with a variety of minerals and anti-inflammatory flavonoids.
8. Quick Oats
Quick oats are ideal for breakfast, cook quickly and can be paired with a variety of ingredients such as bananas, nuts, and berries. Dried oats can be added to baked goods or meatloaf for texture.
Nutrition Highlights: Soluble fiber helps lower cholesterol and stabilize blood sugar.
9. Bone Broth
Bone broth is great for soups, stews or as a water-free rice base, and contains collagen and joint nutrients. Refrigerate for 4-5 days after opening, and freeze for easy portioning.
Nutrition Highlights: May help with joint health, digestion and sleep.
10. Sweet Potatoes
Sweet potatoes are rich in flavor and are great for baking or adding to curries, pastas, and Mexican dishes. Leftover mashed sweet potatoes can be refrigerated for 3-5 days and used in smoothies or baking.
Nutrition Highlights: Rich in potassium and soluble fiber, which helps nerve and muscle function.
11. Frozen Spinach
Frozen spinach is easy to store and is great for making quiches, lasagna, and smoothies. Cook and refrigerate for 3-5 days.
Nutrition Highlights: Rich in iron, fiber, and antioxidants that support eye health.
12. Grape Tomatoes
Grape tomatoes are small and easy to cut, making them great for pizza, pasta, and salads. They can be refrigerated for longer after baking.
Nutrition Highlights: Contains the antioxidant lycopene and a variety of vitamins and minerals.
13. Extra virgin olive oil
Olive oil is the heart and soul of the Mediterranean diet, perfect for dips, stir-fries and baking. Store in a cool, dark place and it has a shelf life of up to 2 years.
Nutrition Highlights: Rich in monounsaturated fatty acids, it helps with cardiovascular health.
14. Onions
Onions are a versatile ingredient that adds flavor and can be sautéed, roasted or eaten raw. Store unpeeled at room temperature for several weeks, and refrigerate after cutting.
Nutrition Highlights: Has antibacterial properties and helps with immune defense.
15. Apples
Apples are not only a quick snack, but can also be used as a cooking ingredient. They can be kept in the refrigerator for up to 6 weeks.
Nutrition Highlights: Rich in vitamin C, potassium and a variety of antioxidants, it helps with weight management and reduces the risk of chronic diseases.
With these 15 basic ingredients, your kitchen is like a treasure trove of nutrition. Whether it’s a quick stir-fry, a hearty stew, or an easy combination, healthy eating has never been simpler and more sustainable. Let’s start by preparing these ingredients and easily embrace deliciousness and health every day.
