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Home / Food

Healthy eating: Staples you should always have in your kitchen

Once in a while, you might run out of your regular food supply in the kitchen, but having a bunch of alternatives will always save the day.

It doesn’t matter how much you stock, occasionally, you will run out of perishables and that is why you need to have certain foods in your fridge or freezer for the rainy days.

These foods will come through when you run out of what to prepare. Picture this, you just got home from a long day full of activities, you realize you do not have fresh vegetables, or any meats, what do you do?

But what if you had some cooked beans in the fridge?

Here, we look at some healthy staples you should always have on hand for the rainy days in the kitchen.

  • Dried beans

Beans are very nutritious and have a very long shelf life.

They are a rich source of proteins for the human body. They also have the folate nutrient responsible for making healthy red blood cells.

Other than being nutritious, beans are also rich in iron, B Vitamins, Magnesium and fiber, it can also be eaten alongside many accompaniments.

When stored properly, beans can stay for years without going bad.

  • Frozen meat

When stored correctly, despite being highly perishable, meats can stay for a long period without going bad.

Protein sources can be limited, having a well-stocked freezer with meat can provide a reliable supply you with foods rich in protein.

While poultry and beef can stay up to a year under the right temperature, fish can only last up to 5 months.

  • Frozen fruits and vegetables

Fresh fruits are nutrients packed and are one of the healthiest foods.

However, fresh fruits and vegetables will not always be available, which makes frozen fruits and veggies the best alternative.

Also, the nutritional value differs in the fresh and frozen veggies and fruits. Fresh fruits are picked before complete ripening, this denies them enough time to develop a full range of Vitamins, minerals and natural antioxidants.

Generally, frozen fruits and vegetables are picked at full ripeness and are fully nutritious at this point. They are harvested and frozen and packaged within a few hours.

This short span between harvesting and freezing prevents the use of chemical additives for preservation.

Freezing also helps retain the nutrient content of fruits and vegetables.

  • Healthy cooking fats like coconut oil.

There are certain fats and oils that can be kept at room temperature for a longer period giving you a reliable source of healthy fats. They include coconut oil, ghee and olive oil.

Since they can stay for years without going bad, you can consider buying them in large quantities.

It also enhances the absorption of fat soluble vitamins, minerals and antioxidants from blood.

Some of the oils such as coconut oil, which is rich in fatty acids, have positive health effects including boosting brain function, heart health and fat loss.

Interestingly, studies show that coconut oil can reduce hunger by reducing a person’s hunger.

  • Eggs

This list would be incomplete without mentioning eggs. Eggs are very convenient and can be consumed at any time of the day.

They are a source of proteins and a number of minerals and vitamins necessary for the body.

Despite being perishable, eggs have a shelf life span of about five weeks.

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