But in order to so, you will have to keep a few ingredients healthy because that is where the key lies. A healthy meal in a hurry is a possibility by keeping a few ingredients healthy and today we are going to discuss just those. Read on to know the top 15 must-buy healthy ingredients that your kitchen must be stocked with at all times.
Whole wheat pasta. Carbohydrates are important for the body as they help in supplying the body with the due amount of glucose i.e. blood sugar for energy. The glucose is used by the body for its normal functioning and the extra glucose is stored in the muscles and liver as oxygen.
During strenuous peak exercises, the glycogen stores are used up first and then the fat stored in the body is used to fuel performance. Low carb snacks such as whole wheat pasta have protein, healthy fat and some fibre. It is suggested that you eat vegetables, fruits or eggs along with it for a complete meal.
Mustard seeds. Mustard seeds, when roasted in a pan, can make for excellent flavouring and is a healthy addition to any meal. Mustard is also used as a sauce or flavouring agent to salad dressings or sandwiches. About 100 grams is very low in calories; merely 66 Kcal. It is rich in nutrients such as selenium, magnesium and Omega 3 fatty acid. Eating mustard can boost metabolism by 20 to 25% for several hours after eating.
Parboiled brown rice. An ingredient, which just takes 10 minutes to cook, parboiled brown rice has high amounts of fibre, B Vitamins and minerals as compared to white rice.
Eggs. Full of iron, protein and vitamins, eggs help in keeping cardiovascular diseases at bay. They make for great additions to any meal - breakfast, lunch or dinner. An ingredient that can be prepared in multiple ways, eggs are a must-have ingredient in a healthy kitchen.
Lean beef. A powerhouse of zinc, Vitamin B 12,and protein, beef has high nutrition without giving you too much of fat content.
Olive oil. Olive oil is an oil obtained from the olive (Olea europaea; family Oleaceae), a traditional tree crop of the Mediterranean Basin. The oil is produced by grinding whole olives and extracting the oil by mechanical or chemical means. Spain, Italy and Greece are the three largest olive oil producers in the world.
Olive oil has a very distinctive taste which overpowers/influences the taste of a dish to a great extent. Olive oil is well known for its many health benefits. It contains about 5 mg of natural antioxidants called polyphenolin in every 10 grams of the oil.
Cinnamon. Cinnamon enhances the body's cells ability to metabolize sugar by up to 20 levels. Nutritive value per 100gms of cinnamon is 26 calories. Mix with sugar, garnish over your milk shakes/coffees or just sprinkle over rolls. Cinnamon is an old-world favourite spice. Cinnamon is also known to lower the LDL cholesterol of the body. In pre-diabetic state, the consumption of cinnamon has been revealed to prevent the metabolic syndrome.
Oats. A perfect ingredient for vegetarians, oats help in keeping hunger pangs at bay, by lowering 'bad' LDL cholesterol levels and providing much needed fiber and protein content.
Ginger. Ginger has many medicinal properties. It is helpful in reducing nausea and vomiting when used with black salt. It is also helpful in curing cough and stomach ailments such as indigestion and flatulence. Apart from this, ginger has many weight loss properties too. It helps in improving the gastric mobility and hinders with the absorption of alcohol. An effective diuretic, ginger also helps in gastric mobility.
Salad greens. Fiber is one of the most important constituents of our diet and is found in abundance in salads. The main function of fiber is to clean our system deep within, help propel our bowel movements and thus forms the basis of detoxification of our body. It's worth noting that when we consume fiber, our body burns ample calories in the digestion process.
Plain low-fat yogurt. The homemade versions of yogurt have a variety of bacteria. Every home has its own unique blend of bacteria in the form of its starter culture. Such a diverse mix of bacteria is hard to find in the commercially prepared versions which have either one or two strains of bacteria/beneficial micro-organisms in specified amounts.
Nuts and seeds. Almonds, peanuts, pistachios, walnuts, cashew nuts, anything goes. Grabbing a handful of nuts from the little bag in your handbag saves you a big amount of regret later on when you realize that you have binged on something that you should not have.
While most other snacks are packed with carbs and other empty calories, nuts are one of the few snack items that have proteins and fill you up for longer. A small tip - nuts will stay fresh for a longer period of time if they are frozen.
Skinless chicken breast. Jazz up your lunches or evening snacks by adding skinless chicken breast pieces to your healthy meal. They are high in niacin, B vitamin and protein.
Whole grains. Whole grains have more nutrients per unit as compared to their refined counterparts. They have more fibre and are good for gut health. Not only this, they are easily digestible, contain more antioxidants and help prevent many chronic diseases such as cancer, diabetes, obesity and constipation. Try and incorporate whole grains in your chappatis. Prepare them from whole wheat, bajra, jowar, and ragi for maximum health benefits instead of flour. Whole wheat breads, oats, wheat flakes, corn flakes and quinoa can be used as healthy breakfast cereals.
Sage. Known to have healing properties, sage is used as a medicinal herb for sore throats. It contains oxygen-handling enzymes, flavonoids, and phenolic acid. Added to tea or soups, sage has an excellent taste.
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