To cook a healthy meal at home, we should have an idea of the most nutritious and multi-use ingredients. Super foods and pantry staples are the key ingredients to healthy tasty food. It will help any new cook to make a great dish if they know what ingredients to use. In this article, we will list some of the super foods and pantry staples and how they can be used in your daily cooking.
Leafy Greens and Cruciferous Vegetables Collard Greens. Kale. Mustard and Turnip Greens. Broccoli. Cauliflower. Bok Choy. Arugula.
I recommend starting with greens and cruciferous vegetables. These are spinach, kale, Swiss chard, broccoli, cauliflower, Brussels sprouts, etc. They are all high in vitamins, minerals, and antioxidants. They also give you a bit of fiber and other healthy compounds. You can throw them in a salad raw, sauté them with a bit of oil, steam them, or toss them in a soup or stew. If you’re just starting out, greens and cruciferous are great because they don’t overpower a dish, they add some nice texture and flavor, and they’re very nutritious.
Brown Rice Quinoa Oats Whole wheat bread, pasta, and crackers Whole grain cereals and granola Barley Rye
Whole grains: Brown rice, quinoa, barley, oats, whole wheat pasta. These can be used as the base for so many meals: salads, grain bowls, soups, casseroles, etc. Learning how to cook, how much water to use, and how to season will make whole grains an easy and healthy go-to.
Beans and legumes:
Legumes are some of the best foods you can buy: high in protein, fiber, and nutrients and inexpensive, too. They also store well, making them a great addition to your pantry. If you’re new to cooking with legumes, try adding them to soups, stews, salads, or dips. Use canned beans to save time or dried beans if you prefer a specific texture. Brush up on the basics of soaking and cooking for the best taste and texture, as well as easier digestion.
Here are some nuts, seeds, and butters you might want to consider including in your meals:
Other ingredients I include in my recipes are nuts and seeds like almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. They are rich in healthy fats, protein, and minerals. Nut butters are a good source of protein which I use in smoothies, sauces, and baked goods. Nuts and seeds offer texture, flavor, and nutrition to savory and sweet dishes. If you are a beginner, I would advise you to know how to control the portion and toast or grind nuts for enhanced flavor.
Healthy Oils and Fats
Olive oil, avocado oil, coconut oil, and nut oils are important to have around for cooking, making dressings, and adding flavor. You need healthy fats to feel full, to help your body absorb fat-soluble vitamins, and to add depth and richness to dishes. If you’re new to cooking, you should know the smoke point of each of these oils and use them accordingly (e.g., for sautéing or finishing). A little oil goes a long way in terms of flavor, so you don’t need much to get the job done.
Spices & Herbs
Herbs and spices: You’ll need both fresh and dried versions of herbs like basil, parsley, and oregano, as well as spices like cumin, turmeric, and cinnamon to flavor your food without overusing salt and sugar. Understanding how to use herbs and spices, how to blend them, when to add them to dishes, and what pairs well together will help you take bland foods and turn them into tasty, aromatic ones. Herbs and spices are also antioxidants and anti-inflammatories, so they’re a crucial part of healthy cooking.
Milk and Non-Dairy Substitutes
Dairy products such as milk, yogurt, and cheese, and non-dairy versions such as almond milk or soy yogurt, add protein, calcium, and creaminess. The function of dairy (or non-dairy) is an important concept for new cooks to learn in order to make smooth sauces, creamy soups, and moist baked goods while still incorporating important nutrients. Fortified non-dairy products can offer the same level of nutrition as their dairy counterparts.
What are some essentials that you guys keep in the freezer and/or canned?
For those nights when you don’t have a lot of time, consider keeping a stash of frozen vegetables, fruits, and canned goods (like tomatoes, beans, or coconut milk) in your pantry. These foods retain a lot of their nutrients and flavor when frozen or canned, and they’re a great alternative when you can’t find fresh versions of the same ingredients. As a beginner, these are good things to fall back on when you need to whip up a meal in a hurry, and they’ll decrease food waste while giving you more flexibility in your cooking.
Assembling a Well-Stocked Pantry
Since superfoods can easily be incorporated into a variety of dishes, a well-stocked pantry is the key to preparing healthy meals. By utilizing superfoods in conjunction with pantry staples, newbies can make a variety of tasty, nutritious dishes that can be altered to suit any taste. Grains, beans, nuts, seeds, healthy oils, herbs and spices, and frozen and canned ingredients can be used to experiment with new recipes, prepare for the future, and make food choices that will provide the energy, vitality, and longevity we all desire.
Maximizing Ingredients
While the ingredients themselves are crucial, it’s just as vital to know what to do with them. Sourcing seasonal ingredients, playing with spices, learning how to balance protein, carbs and fat, and marrying ingredients that go well together will help beginners get the most out of their food — both in terms of flavor and nutrition. Once you know how ingredients can be utilized, you’ll feel more empowered to experiment with new recipes and ingredients.