One of the simplest and most effective ways to maintain a balanced diet is to stock your cupboard with nutritious food staples. Doing so can also help you prepare a quick, delicious meal after a long day.
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On the other hand, many popular healthy foods are perishable and must be consumed within a few days, causing many home cooks to deplete their food sources swiftly.
Even if you’ve run out of your normal go-to items, you can still keep a few nutritious, long-lasting essentials in your pantry and use them to make healthy food and snacks. They’re even available at online grocery stores like Terra Madre!
So whether you’re just starting on your own or stocking up for a family gathering, here are 6 healthy food products you should have.
1. Greek Yogurt
Greek yogurt contains a lot of protein, calcium, and Vitamin B12—each 6-ounce contains 18 grams of protein. And, despite its creamy texture and appearance, it only has 100 calories per serving.
This product is also high in probiotics, which aid in maintaining a healthy digestive tract. You can use it in place of mayo, sour cream, or cream in sauces, curries, and soups.
Most yogurt may be stored in the fridge for up to three weeks and eaten far past its expiry date as long as it looks, tastes, and smells well.
2. Beans
Beans are among the healthiest foods; they’re high in dietary fiber and protein. They’re also high in vitamins, minerals, and antioxidants, making them an excellent choice for anyone trying to regulate their cholesterol, lose weight, or manage diabetes.
Not only are canned beans affordable, but they have a very long shelf life, making them a top non-perishable food choice in your home. Canned beans may be preserved for 2 to 5 years, whereas you can store dry beans for 10 years or longer.
3. Eggs
Eggs are an adaptable food that you can eat at any time of day. They are very useful and nutritious food items to have in your pantry. Additionally, they are a wonderful source of protein and nearly every vitamin and mineral your body requires to flourish, which is why they’re known as nature’s multivitamin. An egg contains six grams of protein with only 70 calories.
Although eggs are perishable, they may be stored in the refrigerator for up to 5 weeks. Nevertheless, there are several ways to prepare eggs. They can be fried, roasted, poached, steamed, or scrambled. You may include them in your favorite dishes, such as pasta, sandwiches, or veggie salad.
4. Oats
Oats are well-known for their effectiveness in reducing cholesterol and helping regulate your appetite. They are also high in nutrients like protein, iron, potassium, and magnesium.
The soluble fiber present in oats aids in the management of blood cholesterol and blood sugar levels. You may prepare oats by creating granola with rolled oats and your favorite nuts, seeds, and dried fruits. Additionally, you may include it in your favorite baked products, such as cookies and muffins.
5. Honey
As a versatile sweetener, honey may aid with hangovers, coughs, and other ailments. Raw honey possesses antibacterial and anti-inflammatory qualities and high levels of antioxidants. It will also last for years in your pantry.
According to Food Source Information, the typical shelf life of honey is two years.
6. Chia Seeds
Chia seeds are full of nutrients and offer various health benefits. For starters, chia seeds are an excellent source of fiber, which can help to regulate digestion and promote a healthy gut.
In addition, chia seeds are a good source of protein, ideal for vegetarian or vegan diets.
Chia seeds can also help to lower blood pressure and improve cholesterol levels. They have anti-inflammatory properties and can help reduce cancer risk.
