There is a very simple way to ensure a balanced diet: always have at home stock of healthy and varied products. Having these foods on hand in your closets, fridge or freezer will make your life a lot easier. We have gathered for you a list of foods you should always have at home, as well as a download list! Practice no?
You should never be short of lentils, chickpeas, beans and peas. They provide you with valuable vegetable protein and are very rich in fiber. Clinical trials have also shown that legumes can prevent diabetes because of their low glycemic index.
Use them in your curries, chili, salads and even to cook delicious brownies . You can buy them canned or dried (do not forget to precook them!)
2. THE NUTS
The unsalted nuts are the ideal snack: they are indeed rich in fatty acids, proteins, vitamins and minerals. Nibble them between two meals to calm your cravings, add them in your smoothies and oatmeal in the morning or in your sauces in the form of nut butters. But beware, nuts, almonds, peanuts and company are very caloric so do not overdo it!
3. THE EGGS
Eggs are real vitamin bombs and contain all 9 essential fatty acids that our body can not make itself. Add them to your salads at lunch time to avoid the small drops in the afternoon diet .
4. IGNON, GARLIC AND POIREA U
Onions and garlic (as well as leeks, shallots and chives) are part of the great alliaceae family. It’s hard to imagine a healthy and balanced diet without these two bulbs that serve as flavoring for most of our dishes.
The onion contains essential oils and sulfur compounds, responsible for its smell, its flavor but also its medicinal properties. It is credited with many health benefits: protective effect against cancer and cardiovascular disease thanks to the antioxidants it contains.
5. THE POTATOES
Potatoes are very important suppliers of potassium and constitute a low calorie accompaniment but that will still keep you long satiated. 100 g of this tuber contain only 75 calories. Make mashed potatoes, soup or homemade fries!
Conservation Tip: Potatoes (as well as onions and garlic) can be stored for a long time if they are in a dark, cold, dry place.
6. FROZEN BERRIES
Fresh red fruits are often very expensive. Make some good reserves in summer (raspberries, blueberries, strawberries …) and freeze them for the winter to come. You can of course buy them already frozen. In this way, these small berries will retain all their precious vitamins and minerals.Add them to your smoothies or oatmeal in the morning.
7. FLAX SEEDS
Whole seeds, crushed or in oil: flax seeds are essential to any self-respecting cuisine. This survival food provides you with soluble fiber, protein and alpha-linolenic acid (omega-3 fatty acids).Many have already become addicted because of their benefit on intestinal health. Again, mix them in your smoothies, yogurt or sprinkle your salads. Remember to always drink a large glass of water when you consume it to avoid constipation.
Caution: Cold pressed linseed oil should never be reheated. Use it only with cold dishes and keep it in the fridge.
8. THE DATES
Did you know that date fruits have more fiber than whole wheat bread, more potassium than bananas and help digestion? And because of their high sugar content, dates quickly provide energy (ideal for runners) and soothe cravings.
9. GREEN LEAFY VEGETABLES
Spinach, green cabbage, rocket: always have enough green in your fridge. Seasonal green leafy vegetables are excellent for health and can be used in many ways. Vary their preparation to not make them boring: smoothie, salad, paste or curries, ideas abound. These vegetables are full of minerals and have many health benefits (prevention of cancer and aging). They are also very nutritious but low in calories. What more ?
Make sure you always have some in your closets! Like legumes, they are very high in fiber and have a low glycemic index: your blood sugar increases slowly after eating, so your pancreas does not have to produce too much insulin and you stay full longer .