When it comes to eating healthy, you need to set yourself up for success. A well organised kitchen starts with the preparation of the basic ingredients. Here are my 5 Essentials to maintain a Healthy Kitchen and that keep me energised and reduces the risk of illness. I include these on a daily (and/or weekly) basis and add why they are so beneficial for our health! Most of all, they taste awesome!
1. Coconut Oil
How to use coconut oil!
I use coconut oil in my baking as a substitute for butter & other oils 1:1, for frying as it adds a great taste and aroma. It is also great to curb sugar cravings. All good reasons to start using today.
Ginger contains high concentration of antioxidants and anti -inflammatory agents including
gingerols which help reduce pain caused by muscle aches, headaches and rheumatism and
shogaols which is a pungent constituent of ginger and it is produced when ginger is dried or cooked and provide a stronger anti-inflammatory effect.
The primary job of antioxidants is to protect our cells against the oxidative stress caused by free radicals, considered to be the primary cause of the ageing process. Protecting ourself against free radicals with antioxidants is the most effective way to reduce the risk of many health problems associated with ageing.
How to use ginger!
Ginger is one of my favourite spices and I use it fresh everyday in my smoothies as well as in my cooking and baking. It is also a great addition to butter, similar use of garlic butter.
No matter what its use is Ginger is healing and if you don’t already use it, start today!
It also helps to prevent and reduce the severity of common illnesses like the flu and common cold. Garlic adds flavor to your dishes quickly and easily without unhealthy fats or processed ingredients.
How to use garlic!
The key to making the most of garlic is to use as much as possible in your diet. I always have fresh garlic on hand and you can also get fresh garlic already peeled for you ready to use. Fresh minced garlic preserved in a light oil base which retains all its nutrients is also an available option. Just make sure there are no hidden ingredients i.e. sugar.
I love garlic and add it to sautés, stir-frys, marinades, soups, sauces, curries, salad dressings and garlic butter.
Definitely apart of a healthy lifestyle.
4. Fresh Herbs
I love the addition of fresh herbs in cooking, baking, salads and smoothies, everything can be made better with the addition of the fresh, aromatic leaves. Herbs can magically flavour up dishes and by adding a little green to a meal it is adding more greens into your diet.
Why use fresh herbs?
Packed with a surprising number of antioxidants in their little leaves, they add a wonderful flavour and aroma to any dish. Try to use fresh herbs when you can as they may lose nutritional value during the drying process. Fresh is best!
3 of my favourites are packed with awesome health benefits:
How to use fresh herbs!
Herbs also give new life when used on leftovers. Keep a variety around, basil for tomato sauces; pesto and salads; rosemary for marinades or on roast chicken; parsley can go in just about every dish you cook, sprinkle a little on roasted lamb, grilled steaks, fish and vegetables.
Other delicious herbs are coriander, a great addition for Mexican fajitas, and chicken curry; mint can be used in both sweet and savoury dishes and drinks – lamb, peas, ice cream, smoothies and mojitos.
To make sure they stay fresh, store in the crisper drawer of your refrigerator (not wrapped in plastic) or place the sprigs in a glass of water like a vase. (It’s pretty, too!)
Add herbs to your diet and reap the benefits!
5. Bone Broth (aka Stock)
How to use Bone Broth!
Whether beef, chicken, lamb or fish, these are great to make soups, stews and sauces. It also makes a great substitute for oil when sautéing vegetables. I store my broth in 1-2 cup size containers in the freezer for quick access. If you are buying broth, read the ingredients list and avoid those that contain added sugar, caramel colouring and gluten. Buy low-sodium whenever possible.
Make a batch of nutrients. Bottoms Up!
There are so many more wonderful essential foods to keep in the kitchen. My other must haves are lemons, spinach, kale, activated almonds, eggs, cacao, sweet potatoes, raspberries, blueberries, avocado and tons more!
Do you use any of these already? Which ones or is it all of them. What haven’t you tried lately, be sure to check them out at the local supermarket, health-food store or farmer’s market. Pop over to Bev's Healthy Food and check out her fabulously famous recipes.
Bev is a certified Nutrition, Health & Wellness Coach and runs a successful coaching business, Bev's Healthy Food. You can read more from Bev on holistic approaches to creating Wellness at her website.
Bev Whyfon; Bev's Healthy Food