A well-stocked kitchen makes it quick and easy for you to prepare a nutritious meal. However, a lot of healthy foods must be consumed within a few days because they are highly perishable.
But don’t worry. You can still find a number of long-lasting, healthy staples to keep in your fridge, freezer, and pantry and use to make healthy meals and snacks.
So here are 17 healthy foods to never be without.
1. Grains
The versatility and convenience of grain bowls, salads, pilafs, soups, and other grain-based dishes make them a great choice.
Grains like amaranth, brown rice, spelt, oats, bulgur, and quinoa are a smart choice to buy in bulk because they can be kept safely at room temperature for months to years.
They also provide excellent amounts of fiber and micronutrients, including magnesium, B vitamins, and manganese. What’s more, they may help protect against conditions like certain cancers and heart disease.
2. Eggs
Loaded with protein, eggs are often referred to as nature’s multivitamin. They are a versatile food that provides just about every vitamin and mineral that your body needs in order to thrive.
Eggs can last up to 5 weeks in the fridge; thus, they are considered perishable.
Adding a fried egg to vegetable dishes, salads, oatmeal or making a nutrient-dense veggie omelette can help boost protein intake.
If possible, choose pasture-raised eggs since they are more nutritious.
3. Frozen fruit and vegetables
Although highly perishable, many fresh, healthy fruits and vegetables, such as leafy greens and berries, are nutrient-dense. You can buy them in frozen form.
Frozen fruits and vegetables are a healthy and convenient freezer staple; their micronutrient content is comparable to fresh produce.
Adding frozen greens to smoothies, soups, and sautés is a great idea. Like fresh berries, frozen berries can be used to add natural sweetness to yogurt parfaits, baked goods, smoothies, and oatmeal.
4. Long-lasting fresh fruits and vegetables
Although many are perishable fruits and vegetables, there are still a lot of long-lasting varieties to choose from. Some examples include citrus fruits, apples, beets, sweet potatoes, carrots, spaghetti squash, and pomegranate. They can be stored for a few weeks on the counter or in the fridge.
5. Frozen fish, meat, and poultry
Fresh meat, poultry, and fish are highly perishable, but when kept at the right temperature, frozen versions will stay edible much longer.
For example, fish like haddock and cod can be kept frozen for up to 5 months, while fresh meat and chicken can be stored in the freezer at − 17℃ for up to 1 year.
Preparing healthy, protein-rich meals is easy when you have a good supply of frozen fish, poultry, and meat in your fridge.
6. Seeds, nuts, and their butters
Nuts and seeds provide filling protein, healthy fats, and an array of vitamins and minerals.
Depending on the type, these nutritional powerhouses can be stored at room temperature for 1–4 months—and that’s what makes them a great addition into your basket.
Natural nut and seed butters are healthy alternatives to commercial butters, which usually carry added sugar and oils. They are long lasting as well.
Nuts and seeds are extremely versatile; they can be used in a variety of dishes like salads, yogurt, trail mix, and oatmeal.
Their butters can also be added to sauces or spread onto veggies or fruits for a quick, filling snack. They also make excellent additions to smoothies.
7. Dried and canned beans and lentils
Beans and lentils are extremely healthy.
Dried and canned beans and lentils are a great non-perishable food choice to store in your kitchen since they have very long shelf lives.
In fact, dried beans can be stored in the pantry at room temperature for more than 10 years, while canned beans can last up to 2–5 years.
Dried beans lack the moisture needed to promote microbial growth, thus their long shelf-lives.
Dried and canned beans provide excellent amounts of nutrients, including iron, magnesium, fiber, and B vitamins, making them highly nutritious.
Adding lentils, black beans, kidney beans, and chickpeas to salads, chilies, and soups is a great idea.
8. Fermented foods
Kimchi, sauerkraut, pickles, and other fermented foods are versatile and delicious. They also offer several health benefits; in fact, they have been shown in some research to help reduce inflammation and blood sugar levels and improve digestive health.
Plus, these foods have long shelf lives, allowing you to stock them up without having to think about food waste. For instance, pickles and sauerkraut can be kept at room temperature for up to 18 months.
These tangy foods can be used as flavorful toppings for salads and other dishes, or you can enjoy them straight out of the jar.
9. Apple cider vinegar
Having multiple uses in the kitchen, apple cider vinegar is versatile and incredibly healthy.
It can be used as a flavorful addition to recipes like dressings, baked goods, and sauces and can be an effective all-purpose cleaner.
What’s more, it has been shown to have antioxidant, anti-inflammatory, heart-health-promoting, and antidiabetic properties.
10. Honey and maple syrups
We all need a little sweetness once in a while.
Offering unique health benefits, natural sweeteners like honey and maple syrups are a great choice.
For instance, raw honey contains powerful antioxidants and has anti-inflammatory and antimicrobial properties. Maple syrups also contain antioxidants and carry small amounts of nutrients like manganese, magnesium, and potassium.
These natural sweeteners add depth and flavor to both savory and sweet recipes. However, it is important to note that too much sugar can be harmful to your overall health. Make sure you use these sweeteners cautiously.
11. Healthy fats for cooking
Depending on the type, certain fats like olive oil, ghee, and coconut oil can be stored safely at room temperature for more than one year.
Feel free to buy these pantry staples in large quantities.
Using healthy fats for cooking enhances the absorption of fat-soluble minerals, vitamins, and antioxidants from food and helps add flavor to the recipe.
12. Spices and dried herbs
Spices and dried herbs come in handy when you’re in a recipe rut. They elevate the flavor of your dishes.
Moreover, adding spices and dried herbs into your diet can promote your health in many different ways.
For instance, ginger, cayenne pepper, oregano, cumin, cinnamon, rosemary, and turmeric offer impressive health benefits. They may help lower your risk of certain diseases and reduce inflammation.
13. Garlic and onions
Considered the backbone of many recipes, garlic and onions are favored by both home and professional cooks for their long shelf life and versatility.
They have been shown to help reduce your risk of various illnesses, including heart disease, mental decline, diabetes, and certain cancers.
14. Healthy condiments
Adding a drizzle of tahini and a dash of hot sauce to a recipe can bring a dish from boring to sensational in a flash.
Make sure to avoid picking highly processed sugar-laden products and choose healthy condiments to stock in your kitchen.
Some examples of healthy, multi-purpose condiments include balsamic sriracha, vinegar, coconut aminos, coconut butter, mustard, tahini, salsa, tamari, nutritional yeast, and raw honey.
15. Full fat yogurt
A well-stocked fridge must have full fat yogurt. They are not only delicious but also versatile. They can be used in a variety of ways in the pantry.
You can have them added to smoothies, enjoyed with berries, and dolloped onto veggie dishes. You can also use it to add creaminess to soups and sauces.
Highly nutritious, full fat yogurt has been associated with tons of health benefits.
For example, consuming full fat yogurt may protect against heart disease. What’s more, it may also help prevent the development of belly fat, which is a risk factor for several health conditions like diabetes.
Most yogurt can be stored in the fridge for up to 3 weeks and can even be consumed past its expiration date so long as it still smells and tastes fresh.
16. Dark chocolates
Dark chocolate is an excellent source of important nutrients like fiber and magnesium. When stored in a cool, dry place, it can last for up to 4–6 months past the “best by” date on its label.
17. Red wine
When consumed in moderation, red wine can have impressive health benefits.
Depending on how it is produced, most commercially bottled wines can last for 1–3 years, but fine wine may last for decades.
Conclusion
Having a well-stocked pantry, fridge, and freezer can ensure that you always have healthy foods on hand to prepare healthy recipes for breakfast, lunch, and dinner.
Make your kitchen fully stocked with these healthy staples by purchasing some of the abovementioned list of foods during your next grocery outing.
