One of my favourites ways to take care of myself and my family is through healthy whole food meals. After making this commitment years ago, it has become such habit now that it actually feels easy. But... being prepared is key, otherwise we get stressed out (or is that just me?)
Here are my top 5 healthy staples:
As long as I have these simple, cheap and health packed ingredients in my kitchen, I can always whip up a quick meal.
1-Starches and grains:
Potatoes: Sweet, white, purple. Why are people scared of potatoes? Isa it because someone said “don’t ever eat anything white” or "carbs are evil" I get the premise, but seriously? is that scientific?
Potatoes are a good source of vitamin B6, potassium, vitamin C, manganese, phosphorus, niacin and fibre. Potatoes also contain a variety of phytonutrients that have antioxidant activity. Basically they are one of my favs.
Brown rice: is a whole grain and provides fiber and several other vitamins and minerals. I always have it on hand for buddha bowls or Mexican style meals.
Quinoa is another favourite. It is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. Score! It also has twice as much fiber as most other grains and contains Iron, magnesium and more.
* I roast all my potatoes at once and make a batch of rice and quinoa to keep in the fridge, that way I can pull it out for buddha bowls and stir fry last minute. Check my latest bowls here!
2-Frozen vegetables and berries:
When it comes to last minute meals there is nothing easier then frozen vegetables and berries. Most frozen fruits and vegetables are blanched, boiled, or steamed, and then frozen within hours of being picked, a process that helps lock in both fresh taste and nutritional value. With the rice already made ahead of time, it takes minutes to add in frozen vegetables and have yourself a beautiful stir fry.
I also love buying organic frozen spinach ad berries. They last longer, are cheaper then fresh and you can throw them in your smoothie anytime.
3- Protein: Easy!
Black Beans or chickpeas: I always have these stocked in my pantry. They are an excellent low-calorie, low-fat source of energy and fibre. Beans are the least expensive source of protein, especially compared to meat. Besides protein, beans are a complex carb. They have tons of nutrientsincluding antioxidants, vitamins and minerals, such folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
Hemp heart: are also always on hand. You can add to oatmeal or smoothies, sprinkle on salads or add to chili. They are an excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance. Heart hears are more a digestible protein than meat, whole eggs, cheese, cows milk or any other high protein food. Rich in Vitamin E.
Nutrition yeast: High protein, low fat, low carb and high in b-12! You know this is my favourite, I talked about nutritional yeast a couple weeks ago in my blog post about vegan protein Check it out here.
* Pick a protein you like and have it prepared and on hand. You may like fish, meat, eggs or Tofu.
Greens are my miracle food. I am not being dramatic when I say they changed my life. I alway pick up a variety of greens 1-3 times a week. Spinach, kale, mixed greens, I eat them all and I eat them every single day. They have done wonders for my energy, skin and digestion. I noticed a big difference in how I feel if I skip the greens.
When it comes to other produce. I mix it up. Whatever is local (we love apples), whatever is on sale or whatever looks good (aka avocados and bananas).
Nothing goes to waste because at the end of the week I make a soup with whatever vegetables are leftover (I also toss in all you leftover, rice, beans, quinoa).
I like to keep some healthy fats on hand. Raw nuts, nut butters, coconut oil for cooking, shredded coconut for oatmeal. This is not my most important staple section, but it is usually always stocked for snacks and add ons.
Now what to do with all these ingredients??? Check out some of my super easy recipe here.
Want to get started? want 21 Days of easy healthy Meals?