How to Make Healthy Eating Easy All Week Long? 9 Staple Foods to Help You

Meal planning is a matter of great concern for nutritionists. If you want to live a healthy life, this should be an important part of your life because a good meal is the thing that affects your physical and mental health. Advance planning of meals can help you eat healthier and well-balanced nutritious food. Although pre-planning of food for a whole family is not realistic, you can try to reach closer. Thus, mastering the art of meal planning can help you eat well. So you can start with stocking a healthy pantry to go in the right direction for eating a healthy meal. 

This article is for you, if you’re interested in making your kitchen a one-stop shop for mealtime building blocks. Here is a list of some good food for your fridge, freezer and pantry essentials.

Whole Wheat Spaghetti

Preparation

A box of spaghetti is a last minute dinner. Yes, you can keep this meal stored in your fridge. The ready-made pasta or noodles also work in the same manner. Instant noodles are also eaten as a quick meal. Keeping them in your pantry can help you prevent hassle when you have a short time to eat. Eating a box of whole wheat spaghetti or pasta is like eating thin sturdy noodles. 

Therefore, you may pass it as the base of Mediterranean-inspired art featuring olives and dried tomatoes. It also can be eaten as homemade pesto with cannelloni and fresh arugula.

Storage Suggestions

If you have extra uncorked whole wheat spaghetti, you need special storage instructions but in cooked form it can be stirred in the refrigerator for 5 to 7 days. You can also keep cooked pasta frozen but it gets mushy when reheated that sometimes seems not good. 

Health Benefits

Whole wheat spaghetti is a nutritious food rich in fiber. It helps reduce your cholesterol levels, regulate your digestion and promote a healthy weight.

Smoked Salmon

Preparation

Salmon fillets are considered best as healthy fats. This food is also versatile for homage. You can also use smoked salmon as it is healthy really because it is more nutritious than fresh salmon. As smoked salmon is already cooked, you can insert it into wraps like a kale wrap. Salmon and Kale combo is a delicious dish that fulfills your one time meal requirements. However, you can also add salmon to your pastas and salads. Cream cheese, lemon, smoky paprika and dill are used to pair witty smoked salmon. These additives enhance the flavor of the meal.

Storage Suggestions

Smoked salmon is usually available in small packaging, so there may be no leftovers after a meal. Typically, you don’t need to store them but if you want to, keep them in a sealed container in the fridge. You can store them for more than 15 to 20 days in a refrigerator.

Health Benefits

Smoked salmon is also rich in omega-3 fatty acids just like fresh salmon. Omega-3 fatty acids are considered best for promoting brain and heart health. In addition, it also contains a large amount of antioxidants, vitamin  A and E that help you combat inflammation in joints. The only thing concerning excess consumption of smoked salmon is its higher content of sodium.

Extra Virgin Oil

Preparation

You need drizzling olive oil for many recipes. So there are a lot of meals where you need it but here we will continue to be limited. Most commonly dipping sauces prepared from spinach, and kale and garlic contain it. In the dinner menu appetizing dishes include it.

Storage Suggestions

If you want to store olive oil, you need to focus on one thing: that you should keep it in a dry, dark and cool place. Always use an opaque bottle to store it. This can be stirred for 2 to 3 years if the conditions are kept under control.

Health Benefits

Olive Oil is associated with a lot of health benefits as it has a large number of monounsaturated fatty acids. Studies show that consuming olive oil in your daily diet reduces risk of cardiovascular disease, stroke, heart problems and mortality. You may find it strange that extra virgin olive oil is used as a staple of a heart-healthy Mediterranean diet.

also read: https://onlinehealthpoint.com/is-natural-wine-healthier-than-regular-wine/

Canned Chickpeas

Preparation

Can of chickpeas helps you make all sorts of dinner in a short time. Take out the chickpeas from the can, mix them with little legumes and pour into stews or soups that will provide you a burst of fiber and protein. You can also eat them by mashing them with diced celery, fresh dill or lemon juice in the form of wrap or filling. Wait, this does not end, the list is long because you can make a variety of chickpea tacos, chickpea salads and chickpea cakes as you desire.

Storage Suggestions

Keep the leftover chickpeas in a seared container in the fridge. They can be stored without any damage for a week. You also can freeze them in the freezer for later use. If you want to reserve nutrition, place dried chickpeas on baking sheets and place them in the freezer from a lawyer. When they get frozen, shift them into a zip-bag or any airtight container.

Health Benefits

Chickpeas are known for their nutritious value. These are powerhouse of nutrition, nutritionists said. One gram of chickpeas contain 5 grams of fat, 15 grams of protein and 11 grams of fiber. They are also rich in manganese m, a mineral that is essential for bone strength. Folate and vitamin B present in chickpeas help your body in forming DNA and producing new cells as well.

Chicken Breast

Preparation

It is an international review that chicken has the highest power capital availability around the world. From innumerable meals, chicken is the most fan favorite, whether it is in the form of sandwiches, stir fried, soups, pastas or  more.

Keeping boneless and skinless chicken breasts in your fridge can help you prepare any type of healthy meal at home. It is a reservoir of protein that helps you make a nutritious dinner. Adding a whole grain such as pasta, rice or quinoa or a vegetable like carrots, broccoli or beans can help you add a fully nutritious meal to your diet. You can add some pantry staple spices or herbs in it to enhance the flavor. The spices may be some dried basil, garlic powder, oregano or rosemary.

Storage Suggestions

Chicken meat is easy to reserve. You can freeze raw chicken breasts in the original packaging at least for one month but it is good to store them in an individual fillet firm so that you can separate them from their foil packet whenever you need to cook them.

You also can freeze cooked chicken. It is heavier than uncooked. Use an airtight container to stir the cooked chicken and place them in the freezer. It will remain good even for 6 months. 

Health Benefits

High quality chicken helps support your physical health including supporting your immunity, healing wounds fastly, and building muscle quickly. 

Bone Broth

Preparation

There are a variety of broths that you may like and add to your meals. Some people like vague soup, some prefer chicken soup and some like to eat beef soup but here a versatile type of soup you should try is bone broth. This is the best choice for you  as it works with all types of flavors. As all sorts of bone broth are made of animal business, you can enhance the flavor by adding some vegetables, herbs and spices. 

Bone broth are also popular due to their additional flavors when they are added in savory sauces and heart soups. You can use it as an alternative of water while cooking rice or quinoa. You can replace different types of broths like beef taco soup, and chicken soup with bone broth. Adding mac and cheese can add to taste. 

Storage Suggestions

Bone broth can be stored in its original packaging in the refrigerator for 6 to 7 days. You also can freeze it by pouring it into ice cube trays for your convenience. 

Health Benefits

Experts have declared that bone broth has some miraculous properties like it promises to promote overall health. It is prepared by summering animal bones, and has a wide range of nutrients like chondroitin, collagen and glucosamine that are beneficial for reducing joint pain. Many other potential health benefits lined with bone broth include improvement in brain function, sleep and digestion.

Extra-Firm Tofu

Preparation

Not weird if you’re still on the fence about to fly. Many people are in a dilemma but the reason is that you and they all actually have not tried to irritate it properly. Actually, a good firm tofu is obtained when you press the liquid out of it. Squeezing out the liquid from  it completely gives you a crispy, pan-frying form of tofu that contains a lot of protein. You can add it to noodles, stir fries and curries. As it has no specific string flavor, you can make its flavor according to your choice by adding any sort of seasoning or sauce on it.

Storage Suggestions

Leftover firm-tight can be kept frozen in sealed packaging in a refrigerator for 7-10 days. You can store it in the freezer even for 6 months at least. 

Health Benefits

Many myths are spread about firm-tofu that it disturbs your hormonal levels but studies refuse all these claims. According to recent research tofu has potential health benefits especially for those who are suffering from hormone-related cancers like breast cancer. 

Red Lentils

Preparation 

When you talk about cooking time, the red lentils come to mind as a second option because its typical simmering time is just 20-25 minutes. Additionally, you can find its many types including green, yellow, black and brown. But the red lentil has an earthy flavor that is also slightly sweet and mild. As an Indian stew or daal, it is served with spices, onions and tomatoes. Asian people also like its gingery recipe. 

Storage Suggestions

These are rich in fiber. You can use it as a topping for sweet potatoes the next day. But if you want to secure them for longer, refrigerate them in a sealed container. This can save far more than 6-7 days. 

Health Benefits

As a member of the pulse family, lentils have a lot of health benefits that make it a good choice as a healthy meal. Its fiber and antioxidants ensure that it is a heart-friendly meal that is amazingly rich in protein content. 

Quinoa

Preparation

Nutty and fluffy quinoa fulfills your requirements. You need a grain in a stir fry or casserole. It is also served as grain salad in many countries. If you’re bored from eating simple usual rice, it would be a best change for you. You can eat it by simply boiling it in water or broth. After simmering for 10-20 minutes, it will be tender enough to be eaten easily.

Storage Suggestions

Cooked and fluffy quinoa can be added to other meals for producing carb-y substances. If it is in excess, you can store it in sealed containers for up to 7 days. Reuse it after reheating. People often like to add reheated quinoa in stuffed grilled zucchini and salads.

Health Benefits

It is popular for its wide range of hearth benefits such as its fiber internet helps you promote bowel movements and weight loss. In addition, it is also rich in protein content, anti-inflammatory flavonoids and many sports of minerals like copper, magnesium and manganese that make it a super-food.

Conclusion

Health meal options available at home provide you a range of options to eat healthy food. A rich and full pantry is a great source of tossing together meals that require minimal time and effort to fill you up with wholesome nutrients. Stocking your kitchen with these basics can help you prepare a nutritious and balanced meal within minutes.