foods you should always have in your kitchen

 

Essential foods in a healthy kitchen

 A well-stocked kitchen, full of the necessary supplies to prepare a healthy lunch or meals every day is a great advantage for all those who have little time to prepare our food or attend the market daily. Next, we give you a list of basics that you should have in your refrigerator, freezer, and pantry, which will help you face any eventuality in your daily routine:

In the refrigerator

foods you should always have in your kitchen

1. Grated vegetables, such as carrots or beets for sandwiches or salads.
2. Green leafy vegetables to use as a base for salads. It can be lettuce, spinach, or kale
3. Avocados
4. Onion, garlic, parsley, lemons, and tomato
5. Clean, chopped, and ready-to-eat seasonal fruit
6. Egg
7. Corn or nopal tortillas
8. Natural yogurt without added sugar
9. Cow's milk
10. Fresh cheeses such as basket, panel, or cottage cheese

In the freezer

foods you should always have in your kitchen
1. Frozen vegetables. Contrary to popular belief, they are just as (or more) nutritious than fresh ones.
2. Frozen red fruits, as they become cheaper than fresh ones.
3. Fish fillets.
4. Chicken breast (it is very versatile, it can get us out of a hurry).
5. Homemade beans. One tip: cook a large pot of beans, portion into zip-lock bags, and freeze. This way you will always have homemade beans on hand.

In the cupboard

This foods you should always have in your kitchen
1. Low sodium tomato puree.
2. Dates, raisins, and dried cranberries.
3. Baked toast.
4. Maria type of cookies.
5. Natural oat flakes.
6. Portable cookie/corn chips packages.
7. Quinoa or amaranth.
8. Whole wheat pasta and/or rice noodles.
9. Wild rice.
10. Popcorn. One tip: homemade popcorn is an excellent low-calorie, high-fiber snack.
12 Sardines.
13. Tuna.
14. Beans.
15. Seeds like sesame, chia, or flaxseed.
16. Oilseeds such as walnuts, almonds, and/or peanuts.
17. Peanut butter.
18. Extra virgin olive oil.
19. Vegetable oils like canola, corn, soy, etc.
20. Canned chili peppers.
21. Cocoa powder.
22. Coffee and green tea.
23. Bee or agave honey.
24. Mustard and apple and balsamic vinegar (to prepare dressings).
25. Salt.
26. Condiments and aromatic herbs such as a bay leaf, cloves, cinnamon, nutmeg, thyme, pepper, granulated garlic, oregano, epazote, rosemary, and basil.

What to avoid

1. Sausages.
2. Big packets of boxed cookies and cereal.
3. Packaged juices and soft drinks.
4. Powdered coffee cream.
5. Instant soups.
6. Sugar and syrups.
7. Lard (vegetable or pork)

Tips:

Try to have apples and bananas, since they are fruits that you can easily transport.
Use airtight containers (preferably glass) to preserve food better and for longer.
Try small bottles of oil, because, over time, they lose organoleptic properties.
Constantly check the expiration date of what you keep in the cupboard.source source (1)

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