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Healthy Staples That Should Always Be Stocked In Your Kitchen

To make a nutritious and quick meal, you need to have a well-stocked kitchen. However, the fact of the matter is that some of the prevalent healthy foods in your kitchen might be perishable. Thus, they should be consumed in only a few days.

But, you can still stick some healthy staples in your fridge, freezer, and pantry and utilize them to make some healthy snacks and meals.

So, even on days when you are out of your regular and go-to meals, you can use these healthy staples, and you are sorted. 

Leafy greens

Green leafy vegetables are a rich source of fiber, vitamins, antioxidants, and minerals. So, when you go pantry shopping, don’t forget to stock on a bunch of greens, and please go beyond the regulars – spinach and kale. There are a bunch of other things that you can explore, such as arugula, beet greens, mustard greens, collard greens, Swiss Chard, Romaine lettuce, or rapini. But what are some of the best ways to eat your greens? Moira, who did the best fish finder under 200 review, shared her tactic with us. 

She says, ‘I add greens to everything from salads to smoothies, wraps, Buddha bowls, or soups.’

Regardless of how you eat your greens, do not forget to drizzle some oil on the vegetables. Make sure to use extra virgin olive oil. These can give the veggies the ability to absorb the fat-soluble nutrients present in the leafy greens. 


From oregano to basil and onion to garlic, every spice is a win as each one of them packs a distinct flavour in them, even sans the salt. More so, the thing with spices is that you can use them for experimenting with your cooking. 

Lean meats

Be it beef, turkey, or chicken; lean meats are one of the best protein sources. However, you have to make it a point to prepare them healthily. If not fried and teamed with other nutrient-rich foods, such as fresh vegetables, these meats can sum up to a dinner that is low in calories and fat. 

Seeds, nuts, and nut butter

Both nuts and seeds are rich in vitamins, fiber, protein, minerals, and a healthy fat source. In addition, the nut butter extracted from the seeds and nuts is also pretty healthy and will last you longer than the packaged nut butter. 

‘Usually, I make a morning smoothie bowl as breakfast, wherein I had some berries, nuts, and some seeds on the top. However, on days I need some change, I eat oatmeal, yogurt, or salad, but not without some nuts and seeds.

Even as my evening snacks, I take a toast topped with unsweetened peanut butter. This helps cater to my body’s requirement for healthy fats,’ comments Julie, who did the review for the no tank toilet.

Well, what Julie said is 100% accurate, but beyond the toast, you can even add your favourite nut butter to smoothies or eat them with your vegetables and fruits as a delicious snack. 

Honey and maple syrup

 We all like to enjoy something sweet in our diet, and honey is one of the healthiest natural sweeteners out there. It is rich in natural goodness and is loaded with anti-inflammatory, antimicrobial, and antioxidant properties.

Alternatively, you can use maple syrup, too, as it is also an excellent natural sweetener that has rich nutrients, such as manganese, potassium, and magnesium. But, do not go overboard as too much sweet can also be bad for you. 

Olive oil

Have you heard about the immense popularity of the Mediterranean diet? If not, you should know that one reason Mediterranean diets are supremely healthy is the inclusion of olive oil. But, always shop for cold-pressed olive oil if you wish to enjoy the best flavour.  

‘At my home, we only cook with extra-virgin olive oil. We even drizzle it over finishes dishes, such as pasta, grilled fish, and even the veggie sides,’ comments Maria, an online reviewer who did the Wahl 9818 vs 9864 reviews. 

Now, even though olive oil is an exceptionally healthy side, you should not go overboard with it. While drizzling, remember that a tablespoon has about 120 calories. 

Not-fat dry milk

This is one of the best ways to have milk handy. You can use it for both drinking and baking recipes. In addition, this expensive protein has a greater shelf life than regular milk, and you can even mix it with a double protein beverage, which is hugely popular amongst athletes. 

Sweet potatoes

Sweet potatoes are believed to be one of the healthiest food staples, and it is for a reason. These are nutritious and delicious. More so, sweet potatoes are loaded with Vitamin B, potassium, Vitamin C, and beta carotene. Further, sweet potatoes also help lower inflammation and stress levels in the body. 

‘I love sweet potatoes. They are someone that you can always find in my kitchen,’ shares Ruby, an associate with TangoLearn.

Canned and dried lentils and beans

One of the healthiest foods out there is lentils and beans. Also, canned and dried beans have a reasonably long shelf life. So, they are the best non-perishable foods that should always be in your kitchen. 

As a matter of fact, you can store canned beans in your kitchen pantry at ℃ or 68℉ for anywhere between two to five years, depending on how old they already are when you shop for them.

On the other hand, the dried beans have an even longer shelf life and can be stored for ten years or more. Their long shelf life can be attributed to the fact that they do not have the moisture required for the growth of microbes. 

More so, beyond have a long shelf life, the dried lentils and beans are also incredibly nutritious. They are a rich source of B vitamins, magnesium, fiber, and iron. You can consider adding a range of beans to your diets, such as kidney beans, lentils, chickpeas, black beans, soups, and salads. 

Dried Pasta

There is at least one kind of pasta that is a favourite of every family member. More so, they are so versatile that you can add them to vegetables and meats. You can find pasta in all sizes, shapes, and colors to make your meals more interesting.

When shopping for pasta, try to get maximum fiber by opting for whole-grain blend or whole-grain pasta. You can also add dried pasta to casseroles and soups. You can add your choice of veggies and make healthy pasta by topping it with pesto, meat sauce, or olive oil.

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