There are basic foods that cannot be missing in your pantry and that should be part of your list when you go to the supermarket because they save you time and effort, especially on days of high work or personal activity in which every second counts.
We share a list of foods for your pantry, refrigerator and freezer with which you will always have basic, nutritious and healthy products available for when you need them.
1. Dried legumes
Black, red or pinto beans, chickpeas, lima beans, lentils. They are inexpensive, very nutritious and satisfying. Once you cook them you can integrate them into a wide variety of quick preparations. Remember to soak them for at least four hours or one night before cooking to shorten the cooking time, it also reduces the bloating and flatulence that they can cause you.
2. Canned goods
Canned vegetables such as carrots, corn, green beans, peas, squash, and tomatoes. They are a quick option for adding vegetables to soups, rice, pasta, and sauces.
Choose low sodium, no salt or added sugar.
Chicken, salmon, tuna and sardines. It is one of the most practical options to have quality protein on hand and to be able to add to your meals quickly. Also, fatty fish is one of the best source of omega-3s.
What you should be careful with is its sodium content. Check the label and choose options without added salt and that are packaged in water.
Canned fruits Choose options without added sugars.
3. Breads and tortillas
Unlike refined flour sliced bread, whole wheat bread can age up to six times faster in the refrigerator than bread on the counter. If you will not eat it in the first days, freezing the bread is the best way to preserve it with its crisp crust and soft interior. Wrap nicely in a zip-lock bag.
4. Corn flakes, cereals, flour and whole grains
Oat flakes, instant oatmeal and whole grains for a quick breakfast. Make sure your instant oatmeal is without added sugar.
Whole wheat flour for baking.
Whole wheat pasta, brown rice, and other easy whole grains like couscous and quinoa.
5. Seeds, nuts, butters
Nuts, seeds, and nut or peanut butter for a healthy snack. They won’t spoil quickly and are a healthy snack with protein, good fats, and fiber.
Meats. Fish fillets, skinless chicken breasts, or lean ground beef.
Fruits and vegetables. Broccoli, cauliflower, mixed greens, and spinach; they are easy side dishes and add-ons. The fruits should be without added sugars such as berries, mixed fruits, peaches; for cereals, yogurt and smoothies.
7. Dairy products
Milk, yogurt and cheese. Low in fat As for yogurt, opt for natural or Greek yogurt without added sugar. Be careful with those that are promoted low in fat, they can be low in fat but high in added sugar to improve their taste.
8. Cooking oils
You can opt for olive, canola and corn oil; Also consider nonstick cooking spray. Buy in small quantities to avoid going rancid. Try to protect it from light and temperature changes.
9. Dried herbs and spices
Seasoning mix without salt, pepper, garlic, parsley, coriander, cumin, oregano, bay leaf, cinnamon.
10. Vinegars, sauces and broths
Vinegar for salad dressings and sauces like jarred marinara or adobo bottles. You can marinate some protein or prepare some pasta for an express dinner. You can’t miss low-sodium chicken or vegetable broth to make soup.
With these basics you will have a stocked pantry, to have quick and nutritious breakfasts, lunches and dinners. Don’t forget to check the nutritional labels of each food and its expiration date.