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10 Healthy Staple Foods to Keep in Your Kitchen

by Health Zone 9 months ago in health
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Here are ten healthy staples that you should keep in your kitchen to help you maintain a healthy diet

10 Healthy Staple Foods to Keep in Your Kitchen
Photo by Ella Olsson on Unsplash

A well-stocked kitchen is required for putting together a quick, nutritious meal. However, many popular healthy foods are highly perishable and must be consumed within a few days, causing many cooks to quickly deplete their food supplies.

Nevertheless, you can keep a number of healthy, non-perishable staples in your pantry, freezer, and fridge and use them to make health meals and snacks — even when you're out of your usual go-to foods.

Nuts, Seeds and Butters

Nuts and seeds are nutritional powerhouses, providing healthy fats, protein, fiber, and a variety of vitamins and minerals.

Depending on the type, nuts and seeds can be stored at room temperature for 1–4 months, making them an excellent pantry staple.

You can either purchase organic, natural nut or seed butter or, you can prepare your own. Store them in air-tight glass containers to preserve them for longer.

Dried and Canned Beans

Lentils and beans are two of the healthiest foods. Furthermore, dried and canned beans and lentils have extremely long shelf lives, making them an excellent non-perishable food to keep in your kitchen.

 Canned beans can be kept in the pantry at room temperature (68°F or 20°C) for 2–5 years, whereas dried beans can be kept for 10 years or more. Because dried beans have little or no moisture required to promote microbial growth, they have a long shelf life.

Aside from their long shelf life, dried and canned beans are packed full of nutrients. They contain fiber, magnesium, B vitamins and iron.

Add them to stews, soups and salads for a nutritious addition to your every day meals.


Salads, grain bowls, soups, and pilafs are great options in a pinch because of their flexibility and simplicity.

Grains such as spelt, brown rice, amaranth, bulgur, oats, and quinoa can be stored  at room temperature for months to years. Depending on the type, making them an excellent choice for bulk purchases. 

Furthermore, these grains are high in fiber and micronutrients such as B vitamins, manganese, and magnesium. Eating them may help protect against conditions such as heart disease and certain cancers. 

Frozen Vegetables and Fruit 

Most fresh fruits and vegetables, such as berries and greens, have a short shelf life. However, purchasing these foods frozen allows you to always have nutritious food available. 

Frozen fruits and vegetables have micronutrient content comparable to fresh produce, making them a healthy and simple freezer mainstay. 

Frozen greens can be added to sautés, soups, and smoothies. Frozen berries, like fresh berries, can add a  sweet flavor to oatmeal, smoothies, pastries, and yogurt parfaits.

Healthy Sweeteners

Everyone requires a little sweetness every now and then. Honey and maple syrup are healthy sweeteners with distinct health benefits.

Raw honey, for example, has antimicrobial and anti-inflammatory attributes as well as potent antioxidants. Maple syrup is high in antioxidants and contains trace amounts of magnesium, potassium, and manganese. 

Both honey and maple syrup can be used to enhance the flavor and depth of both sweet and savory dishes. Just keep in mind that too much sugar from any source can be harmful to your general wellbeing.

ACV (apple cider vinegar)

In the kitchen, apple cider vinegar can be used in a variety of ways. It can, for example, be used as an effective all-purpose cleaner and as a flavorful addition to recipes such as sauces, dressings, and baked goods.

This zesty vinegar is not only versatile, but it is also extremely healthy. It may have anti-diabetic, anti-inflammatory, antioxidant, and heart-health-promoting qualities, according to research.

Cooking fats that are good for you

Depending on the type, certain fats, such as coconut oil, ghee, and olive oil, can be safely stored at room temperature for a year or more. As a result, you can buy these pantry staples in bulk so that you always have a healthy fat source available. 

Cooking with these healthy fats enhances the absorption of fat-soluble vitamins, minerals, and antioxidants from food and adds flavor to recipes . 

Foods that have been fermented

Fermented foods such as sauerkraut, kimchi, and pickles are tasty and flexible, and they provide a  range of health benefits. They have been shown in studies to improve digestive health and may help reduce inflammation and blood sugar levels. 

Furthermore, because these foods have a long shelf life, you can stock up without worrying about food waste. Sauerkraut and pickles, for example, can be kept at room temperature for up to 18 months.

These zesty foods can be eaten directly from the jar or used as tasty condiments for salads and other dishes.

Spices and dried herbs 

A well-stocked spice rack is necessary for creating flavorful recipes. Spices and herbs enhance the flavor of dishes and can be useful when you're stuck in a recipe slump.

Moreover, incorporating dried herbs and spices into your diet can benefit your health in a variety of ways.

Turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all have significant health benefits and may help reduce inflammation and your risk of certain diseases. 

Onion and Garlic 

Onions and garlic are the mainstay of most flavorful meals. 

Both have also been shown to benefit your health in a variety of ways, and consuming them on a regular basis may help reduce your risk of a variety of illnesses, including certain cancers and heart disease. 

Final Thoughts

If you are serious about maintaining a healthy lifestyle, stocking your kitchen with these long-lasting, healthy staples will certainly facilitate your health journey and keep you on track. Frozen vegetables, beans, grains, onions and garlic can provide with delicious, nutritious, tasty meals every time. 


About the author

Health Zone

Health topics that help you live a happier and healthier life.

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