Preparing meals at home is a great way to improve your overall health and well-being, but it’s not always easy to do. With so many tempting eat-out options and processed foods readily available, it can be difficult to stick to home-cooked meals. However, with a few essential kitchen staples, you can cook at home and make inexpensive meals in minutes, and know exactly what is going into your food. Here are a few essential kitchen staples to help you make healthy meals at home:
1. Dry beans or lentils
Dry beans and lentils are a great source of protein and fiber. Dry beans and lentils can be used in soups, stews, salads, and pasta dishes. Mix dry beans with vegetables and chicken or vegetable broth to make a healthy soup.
2. Berries
Berries are a great source of antioxidants and vitamins. They can be used in smoothies, yogurt, oatmeal, muffins, and pies. Mix them with yogurt, milk and honey to make a healthy smoothie. You can also eat them raw for a healthy snack.
3. Canned tuna
Canned fish is a great source of protein and healthy omega-3 fatty acids. It’s also affordable and is usually cheaper than fresh fish. Canned fish can be used in various recipes such as salads, pasta dishes, and casseroles. To make a healthy tuna salad, mix canned tuna with chopped celery, onions, mayonnaise, and lemon juice.
4. Eggs
Eggs are versatile ingredients that can be used in a variety of recipes. They’re a great source of protein and contain essential amino acids. They can be used in breakfast dishes such as omelets or in lunch and dinner recipes such as quiches and frittatas.
5. Frozen veggies
These are a great way to get your daily dose of vegetables. They can be used in soups, stews, stir-fries, and casseroles. To make a healthy soup, mix frozen veggies with chicken or vegetable broth, diced chicken, and spices.
6. Leafy greens
Leafy greens are a great source of vitamins and minerals. They can be used in salads, sandwiches, wraps, and soups. Mix greens with diced chicken, chopped vegetables, and a light dressing to make a healthy salad.
7. Pain Greek yogurt
Greek yogurt is a healthy alternative to regular yogurt as it’s lower in sugar and calories. It’s also a good source of protein and calcium. Greek yogurt can be used in various recipes such as smoothies, dips, and salad dressings. It can also be used as a replacement for sour cream in recipes and can be eaten on its own.
8. Rolled oats
These are a healthy and affordable breakfast option. They’re a good source of fiber and contain vitamins and minerals. These can be used in oatmeal, cookies, muffins, and granola bars. Mix rolled oats with milk, Greek yogurt, and fruit to make a healthy breakfast.
9. Mixed nuts
Almonds, cashews, walnuts and more are great sources of healthy fats, protein, and fiber. Mixed nuts can be used as a topping for oatmeal or yogurt, in granola bars or cookies, or just eaten as a snack. To make a healthy snack mix, mix nuts with dried fruit and dark chocolate chips.
10. Chicken breast
This is a lean source of protein and can be used in various recipes. It’s a versatile ingredient that can be grilled, baked, or cooked in a pan. It can be used in salads, sandwiches, wraps, and pasta dishes. To make a healthy chicken salad, mix diced chicken breast with chopped celery, grapes, mayonnaise, and yogurt.