10 healthy foods you should always have at home
How hard can it be to buy healthy food? That's what I thought when I started paying more attention to a balanced diet. But every time I stood in the supermarket, I felt completely overwhelmed.
Do I buy according to a recipe for the whole week or do I try to build up a basic stock of foods that I need again and again?
I have now tried all of these different options. If you buy according to a prescription, you have to think very carefully about what you need beforehand. Spontaneously stopping by the local supermarket after work is also pretty easy. Shopping for the whole week sounds like the smartest thing to do, but it can also be tricky. How am I supposed to know what I want to do in three days? What if I buy too much and the food makes me sick?
For me, the cheapest and most efficient solution is to always have certain healthy foods at home. This means I can create a wide variety of recipes and still have the feeling that I don't have a one-sided diet. So I created a list of my “go-to” foods that I would like to share with you.
So, here we go: Here are ten healthy foods that you should always have at home!
These include, among other things, chickpeas , lentils and beans. Legumes are a great source of plant-based protein and are therefore particularly interesting for vegetarians and vegans. They also contain lots of complex carbohydrates and iron.
Legumes are ideal for curries, salads and chilies. Pre-cooked in a can, they can be quickly added to any meal. You still have to cook or soak dried legumes, but they also have some advantages. When cooking, they soak up water, which is why a pack of dried legumes is much more productive and therefore cheaper than the canned or glass version. In addition, you generate less packaging waste!
Although “potatoes” contain comparatively many carbohydrates, they keep you full for a long time. They hardly contain any fat and provide us with starch, fiber, vitamins and protein. As you probably know, there are countless ways to prepare potatoes. Whether as a puree, in soups, in the oven as a baked potato or as homemade French fries - potatoes are super versatile and don't get boring!
3. Frozen fruit
Fresh berries in particular can often be a little more expensive and apart from that, you can't always get your hands on all the fruits in winter. Blueberries, strawberries or other fruits such as mangos can be bought frozen because they have not lost their vitamins and minerals even after freezing. They are a basic ingredient in smoothies, but they also go great with yogurt and porridge.
If you don't have a nut allergy, then these little all-rounders are a great addition to your kitchen. Scientific studies such as those by Aune et. al. (2016) have shown that consuming nuts has a beneficial effect on the heart and circulation. This is particularly due to the monounsaturated and polyunsaturated fatty acids contained in nuts. They also provide minerals and B vitamins as well as vitamin E. It's not for nothing that nuts are considered food for the nerves - they supply our brain with energy and help us stay focused for longer. They also go well in smoothies or porridge, but they can also be used in a variety of ways in the form of nut butter or butter.
This power plant not only contains all nine essential amino acids, it also provides more iron, calcium and vitamin E than grains such as wheat and rye. Quinoa is also gluten-free and therefore ideal for people with gluten intolerance. The small grains are one of the best sources of vegetable protein, are quick to prepare and are ideal as a side dish with vegetables, in salads or can be eaten in the form of muesli.
Quinoa is a great example of one of the many foods that does not originally come from Germany. At some point it spilled over to us from South America and you can now find it in almost every grocery store. I find it interesting and nice to see that it is now being grown in Europe (even if only sporadically so far), because that makes quinoa consumption much more environmentally friendly. That doesn’t mean that I’m going to go out and only buy “local” quinoa, but now I’m taking a closer look at the packaging. In doing so, I am developing an ever-increasing awareness of where the products that I like to eat so much actually come from.
6. Onions and garlic
These two helpers are an indispensable part of the kitchen because they add a certain spice to many dishes. The onion's sulfur compounds maintain blood vessel health and prevent cardiovascular disease and, if eaten regularly, cancer. Garlic also has all of these positive properties. Both can be stored wonderfully and enhance almost every hearty dish.
7. Green leafy vegetables
Spinach, kale, rocket, lamb's lettuce... You should always have some form of green leafy vegetables at home. It covers our iron needs and strengthens our immune system, has few calories and a lot of fiber. Here too you are very flexible in its use - classically as a basis for a salad, as a “green smoothie”, with pasta, and, and, and. Did you know that garden herbs like parsley and basil are also leafy green vegetables?
Flaxseeds are considered the domestic alternative to chia seeds. They contain vital omega-3 fatty acids, promote digestion and keep you full for a long time. However, the seeds only develop their full effect when “broken” open, so it’s best to pay attention when buying. ground instead of taking whole flax seeds. You can use them as a topping, bake them in bread or add them to soups. However, you should not consume more than two tablespoons per day as this can lead to digestive problems.
9. Dark chocolate
One or two pieces of dark chocolate are great to satisfy your craving for something sweet. Flavanols, which are the antioxidants found in dark chocolate, contribute to heart health and lower blood pressure. Plus, as we all know, chocolate makes you happy - for me that's why it's a must on this list!
It is undisputed that oatmeal is healthy. In addition to fiber and minerals such as magnesium and iron, they also contain valuable vitamins such as B1 and B6. They soothe the stomach and are a good source of protein. Another positive property of oatmeal is the biotin it contains, which ensures healthy skin, beautiful hair and strong nails. Because of all these advantages, oatmeal in muesli or prepared as porridge has become an indispensable part of my kitchen.
Because I always have these foods at home, cooking is now quite easy for me - they are versatile and can be easily combined with each other. In addition, you should of course always include fresh vegetables and fruit in your diet, as they are simply part of a balanced diet.
If you would like to find out more about healthy food and nutrition, mindfulness or sustainability, take a look here over.
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