10 healthy foods that you should always have at home

How difficult could it be to shop for healthy food? That's what I thought when I started paying more attention to a balanced diet. But every time I went to the supermarket, I felt completely overwhelmed.
Do I shop according to a recipe, for the whole week, or do I try to build up a basic stock of food that I need again and again?

I've now tried all these different options. When you shop according to a recipe, you have to think very carefully about what you need beforehand. Spontaneously stopping by the local supermarket after work is also out of the question. Shopping for the whole week sounds like the smartest thing to do at first, but it can also be tricky. How am I supposed to know what I'll feel like in three days? What if I buy too much and the food goes bad?

For me, the cheapest and most efficient solution is to use certain It's my goal to always have healthy foods at home. This allows me to create a variety of recipes without feeling like I'm eating a monotonous diet. Therefore, I've created a list of my go-to foods, which I'd like to share with you.

So, here we go: Here are ten healthy foods you should always have at home!

1. Legumes

These include KicherPeas, lentils, and beans. Pulses are a great source of plant-based protein and are therefore particularly interesting for vegetarians and vegans. They also contain plenty of complex carbohydrates and iron.

Pulses are perfect for curries, salads, and chilies. Precooked in a can, they can be quickly added to any meal. Dried pulses do require cooking or soaking, but they also offer several advantages. They absorb water during cooking, which is why a package of dried pulses is much more productive and therefore cheaper than the canned or jarred variety. Plus, you generate less packaging waste!

2. Potatoes

Potatoes may contain a relatively high amount of carbohydrates, but they keep you full for a long time. They contain hardly any fat and provide us with starch, fiber, vitamins, and protein. As you probably know, there are countless ways to prepare potatoes. Whether as mashed potatoes, in soups, baked in the oven as a baked potato, or as homemade French fries – potatoes are incredibly versatile and never get boring!

3. Frozen fruit

SpecialFresh berries can often be a bit more expensive, and besides, you can't always get all the fruits you need in winter. Blueberries, strawberries, and other fruits like mangoes are best bought frozen, as they retain their vitamins and minerals even after freezing. They're a staple in smoothies, but they also go great with yogurt and porridge.

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4. Nuts

If you are notIf you have a nut allergy, these little all-rounders are a great addition to your kitchen. Scientific studies such as those by Aune et al. (2016) have shown that eating nuts has a positive effect on the heart and circulatory system. This is particularly due to the monounsaturated and polyunsaturated fatty acids contained in nuts. They also provide minerals, B vitamins, and vitamin E.It's not for nothing that nuts are considered brain food – they provide our brain with energy and help us stay focused longer. They're also great in smoothies or porridge, but they're also versatile in the form of nut butter or nut butter.

5. Quinoa

This powerhouse plant not only contains all nine essential amino acids, it also provides more iron, calcium, and vitamin E than grains like wheat and rye. Quinoa is also gluten-free, making it ideal for people with gluten intolerance. The small grains are one of the best sources of plant-based protein, are quick to prepare, and are a great side dish to vegetables, in salads, or can be eaten in the form of muesli.

Quinoa is a great example of one of the many foods that aren't originally from Germany. It eventually made its way to us from South America and is now available in almost every grocery store. I find it interesting and wonderful to see that it is now also grown in Europe (albeit only sporadically so far), which makes quinoa consumption much more environmentally friendly. That doesn't mean I'm going to go out and buy only "local" quinoa, but I'm now taking a closer look at the packaging. This is making me increasingly aware of where the products I love to eat actually come from.

6. Onions and garlic

These two helpers are almost indispensable in the kitchen, as they add a certain flavor to many dishes. The sulfur compounds in onions promote blood vessel health and prevent cardiovascular disease and—if eaten regularly—cancer. Garlic also possesses all of these beneficial properties. Both are wonderfully easy to store and enhance almost any savory dish.

7. Green leafy vegetables

Spinach, kale, arugula, lamb's lettuce... You should always have some form of green leafy vegetables at home. They meet our iron needs and strengthen our immune system, are low in calories, and high in fiber. Here, too, you can use them very flexibly—classically as a base for a salad, as a green smoothie, with pasta, and so on. Did you know that garden herbs like parsley and basil are also green leafy vegetables?

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8. Flaxseed

Flaxseeds are considered a local 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 "opened." shape, so it is best to pay attention when buying, crushed Instead of whole flaxseeds, you can use them as a topping, baked into bread, or added to soups. However, you shouldn't consume more than two tablespoons per day, as this can lead to digestive problems.

9. Dark chocolate

One or two pieces of dark chocolate areGreat for satisfying a sweet craving. Flavanols, the antioxidants found in dark chocolate, contribute to heart health and lower blood pressure. Plus, chocolate is known to make you happy—for that reason alone, it's a must-have on this list for me!

10. Oatmeal

There is no doubt 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 They're a good source of protein and are a good source of protein. Another beneficial property of oatmeal is the biotin it contains, which promotes healthy skin, beautiful hair, and strong nails. Because of all these benefits, oatmeal in muesli or 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're versatile and can be combined perfectly. Of course, you should also always include fresh vegetables and fruit in your diet, as they're simply part of a balanced diet.

If you want to learn more about healthy food and nutrition, mindfulness or sustainability, take a look here over.

What are healthy foods that should definitely be in your cupboards?

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