7 Pantry Staples Your Kitchen Shouldn’t Run Out Of
Want to make healthy eating part of your daily lifestyle at home? Then, start with your kitchen. When your kids and the whole family have access to health foods, they are more likely to adopt a well-balanced diet. While variety is important, especially when it comes to fruits and vegetables, there are some pantry staples your home should never run out of.
Potatoes
Potatoes are good to store. Unpeeled, they can last for several weeks or a few months in room temperature. They are also low in calories and high in fibre, vitamins and minerals. Baked potato strips are much better and healthier alternative for fried fries. You can also boil potatoes and pair them with your salsa, chilli sauce, or anything you have on hand.
Canned Tuna
Stocking on canned tunas is one way to ensure that your whole family is getting the essential nutrients from fish, particularly omega-3 fatty acids and protein. Aside from eating tuna as it is, you can add it on your vegetable salad, sandwich, enchiladas, or vegetable dips. But eat no more than 12 ounces of tuna because it is quite high in mercury.
Beans and Nuts
As long as they are in dry, airtight containers, beans can last for a longer time. Make sure your pantry is stocked with a variety of beans (dark-coloured beans have more antioxidants). Dried or canned, beans are an alternative to animal protein. They are great for side dishes, soups, omelettes, casseroles, salads, tacos and a whole lot more. Nuts are also an excellent source of protein, good fats, and other healthy nutrients. Add nuts in your yoghurt, or use them in place of croutons in your salad.
Tomato Sauce
Vegetables, as well as chicken and meat products are made more delicious when topped with your favourite pasta sauce. Aside from giving your dish a delightful twist; tomatoes are high in antioxidant lycopene that has immune-boosting and cancer-fighting properties. Just don’t forget to read the nutrition label to know more about the calories, and sodium and fat content of the sauce you’re buying. Better yet, make your own! Nothing beats homemade tomato sauce both in taste and in health benefits!
Peanut Butter
Instead of mayonnaise, give your kids some peanut butter sandwich for snack. You can also spread it on apples, bananas and celery, even waffles. Super yum! Or, if you want to try an Asian-inspired pasta sauce or salad dressing, mix a few tablespoons of peanut butter with hot water and add a splash of soy sauce.
Olive and Canola Oils
Use extra-virgin olive oil for salad dressings, dips and sauces. For frying and sautéing, go for canola oil. Both of these heart-healthy oils may help lower your risk of certain diseases, including heart disease.
Whole Grains
Opt for brown rice to rev your fibre intake. These versatile grains compliment any meat, fish or vegetable dish. Stock on whole grain pasta as well, including quinoa and flaxseeds. For a richer flavour, cook grains in broth or stock and sprinkle some beans, nuts and seeds.
How about you, what health food does your kitchen never run out of? We’d like to hear your thoughts. Feel free to post a comment below.
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