One of the best things you can do for your
diet is to make your own food from scratch, but many people find this
task a little intimidating and time consuming. But I'm here to tell you
that a few extra ingredients can help make it a much easier task.
The first thing you have to start with is getting all the right
ingredients in your shopping list. They don’t have to be fancy and
expensive, they just have to be good. Add these wonderful healthy items
to your grocery list and your kitchen will become a kingdom of wellness.
1) Kale
1) Kale
This is a great source of vitamins A, C, K,
calcium, essential fatty acids and iron. It is one of the most
celebrated super-foods and it is surprisingly versatile. It makes for a
great salad base, soup herb, crispy oven chips and burger topping. You
won't necessarily find it in every store you visit, but if you do, add
it, it's a must-have for any healthy kitchen.
2) Bananas
A natural power healthy snack, bananas are a
great source of potassium, B6 and vitamin C. Bananas are a great way to
quieten your sweet cravings without adding refined sugar, so put some
of these guys in your shopping cart to remind yourself not to buy any
more sweet processed snacks. Eat bananas by themselves or add them to
oatmeal, pancakes and pudding. If you have a blender you can make yummy
smoothies and mixtures for baking banana muffins and other such goodies.
3) Quinoa
This 'super seed' is a delicious complete
protein, high in fiber and iron and only takes 15 minutes to make, as
simple as making rice. Throw some into your soups or use it to replace
rice or pasta as a side dish. Mix in nuts or berries for flavor and it's
a great dish by itself.
4) Nuts
If your supermarket is selling raw,
unsalted nuts, then it’s a crime not to buy some for your family. Nuts
are full of heart and brain-boosting fats and a good source of protein
as well as tons of vitamins and minerals. Avoid kinds that have added,
unhealthy oils and excess sodium.
Much like other foods on this list, nuts can be easily combined with
many types of dishes, or just be a simple fun snack by themselves. If
you really want to get creative you can add nuts to your spaghetti and
meat casseroles or go with the standard approach of salad and cereal
topping. Just keep in mind that some nuts are very high in calories so
don’t overdo it!
5) Oats
Great for their fiber and important
minerals, oats are a sustainable energy source to get you filled up and
ready to get through your day. Put some in water or milk on the stove
and let it boil while you get ready. When it’s nice and soft, add seeds,
nuts, fruits, coconut flakes, or whatever your heart fancies. If you
don’t mind working a bit harder, oats are also wonderful when it comes
to baking, too.
6) Chickpeas or legumes
Canned or dried, these are a great way to
eat more protein, fiber, B vitamins and lots of minerals like iron and
magnesium. They are very easy to cook with and can be used in veggie
dishes and as a topping for other foods listed here, such as quinoa.
7) Olive oil
Much has been already said about olive oil
so I'll keep it short and simple. Look for either organic, extra virgin
or cold-pressed brands and anything you will make with it will
immediately become a celebration of taste and wellness. Use it as a
dressing and for all of your low-heat cooking needs.
8) Hummus
This delicious source of protein, fiber and
minerals (such as iron and calcium), can now be found in high quality
and a variety of flavors. More and more supermarkets offer this tasty
and healthy spread. Eat it with veggies, crackers, baked chips, and use
it as a condiment on sandwiches or even hamburgers and other meat
dishes. Make sure it doesn't come with unhealthy oils, as some do.
9) Lemons:
Like all citrus, lemons are well known for
their high amounts of vitamin C and many healthy benefits. Just buying a
few extra lemons each time you go to the store can work wonders for you
and your family. Use it as a dressing for fish and veggies, add grated
lemon rinds to your cooking and baking or just squeeze it into water for
a refreshing and detoxifying drink that helps you detox every day.
10) Apples
Known for their fiber and vitamin C, few
people dislike apples, but many forget them when it comes to daily
grocery shopping. Keep them in a bowl on the kitchen counter so that
anyone can have a healthy snack easily, whenever they want. You can also
chop it and mix it with your salad for an extra sweet taste.
11) Garlic and onion
Both of these are great "healing foods",
rich in antioxidants and loaded with vitamins (especially vitamin C).
You can use garlic and onions as a base for almost everything you cook.
From a simple scrambled egg to the most complex culinary creations, when
you are eating at home or grilling meat outside. Once you have them
around the house you will surely find more and more amazing uses for
them, so always pick some up when you are shopping.
12) Nut milk
Almond and coconut milks are well-known
dairy alternatives that are full of proteins, healthy fats and lots of
essential vitamins and minerals. They are good if you're avoiding dairy
products or if you just want to help make your fridge a bit healthier.
They can both be used the same way you use normal milk, but the taste
will be a bit different.
13) Seeds
Sesame, pumpkin, sunflower, hemp hearts,
ground flax, chia and many other seeds like them are tiny powerhouses of
nutrition. They include healthy fats, proteins, fiber, calcium, and all
sorts of other vitamins and minerals. The uses for seeds are truly
endless, so I recommend you just experiment with them and have fun,
discover how great and easy it can be to get creative in the kitchen.
14) Frozen berries
Another sweet addition to your diet that’s
full of micro-nutrients and anti-oxidants. You can buy frozen berries,
fresh berries or organic berries and no matter what you will enjoy many
healthy benefits. Add them to your morning cereals, your smoothies, your
yogurt, and even into your cooking. These can really do wonders for
you!
So there you have it, you can now go shopping and pick up better
products for you and your family. You don’t have to buy them all and you
don’t have to do so all the time, but when you remember these benefits,
take a few and add them to your grocery bag, you won't regret it!