What to include in your healthy home pantry?

What are the chances that your kitchen is a source of health and happiness? Happiness, maybe. After all, even cookies or noodles could mean joy to you. But health? Bleak! The chances are too bleak. Now, imagine a kitchen whose every inch is a flavour of fitness, festivity, and of course, fulsomeness. Sheer divinity in the house – Annapurna. All that you need is the right knowledge and a stronger will. 

You can either choose to eat healthy foods to energise yourself, or you can choose to eat processed junk to feel sluggish and unhealthy. And today, you’ve chosen health over junk. 

This article will give you a brief account of all the food items that hide within them a sea full of health benefits. So, let’s start our journey on a wholesome note. 

Whole Grains

Why should you eat whole grains? 

There are many reasons why to store whole grains in your kitchen. Firstly, whole grains are rich in fibre. Fibre is necessary not only for your gut health but your overall body. It strengthens the guts, increases the number of good gut bacteria, and helps reduce weight.

Apart from their fibre content, whole grains also contain several vitamins, minerals, and antioxidants. The reason we have been consuming them for thousands of years. Here is a list of all the whole grains that you must eat –

• Different types of Millet: This gluten-free whole grain is high in fibre and protein. What’s more? It is excellent at being rich in vitamins and minerals such as magnesium, manganese, and phosphorus. Consuming millet saves our hearts, controls blood sugar, and promotes weight loss. You can eat a single millet or use a multi-millet mix to add nutritious grain to your pantry.

• Whole Wheat: Whole wheat is something that has not been refined. It is low in calories and fat and is rich in fibre, vitamins, minerals, and antioxidants. 

• Multigrain Flour: One way to cherish whole grains together is to mix them and grind them into flour. Multigrain flour is made from a blend of different whole grains, such as wheat, rye, barley, oats, and millet. Having it can help to lower cholesterol, control blood sugar levels, and promote weight loss. Brillant! Parfait! Délicieux!

• Quinoa: This is another gluten-free grain that has recently reached millions of kitchens because of being super-nutritious. You get folate; you get zinc, iron, magnesium; you get antioxidants – all through consuming this superfood. 

Also, Quinoa contains all 9 essential amino acids. 

• Rye: This gluten-free grain is high in protein and fibre, contains minerals and vitamins, and is a hub of antioxidants. Overall, Rye is ransom-worthy. 

• Buckwheat: This food is, actually, not a cereal. It comes in the category of pseudocereals. But because it shows a similar nutritional profile and texture as those of whole grains, we consider it to be one.
  
  Apart from being rich in vitamins, minerals, and macronutrients, buckwheat also contains rutin. This antioxidant is excellent at improving circulation. 

• Whole Barley: Whole barley contains beta-glucans. This soluble fibre is known to lower cholesterol levels. Wonderful. But not just this. This whole grain is also rich in antioxidants as well. 

• Rice: This grainy delight has been our staple for centuries. Be it dosa, uttapam, biryani, or sweet kheer, rice is a favourite. However, you should avoid over-consumption, especially if you have insulin issues. Instead, go for brown rice. 

Now, whole grains do a wonderful job of providing you with protein, fibre, and other essential nutrients. But, to cherish your food, you also need some fulsome flavours. So, we pick up our spice-box for the next section.

Spices

Today, we might see spices as flavour inducers; something that could make the food go from ‘eh’ to ‘mmmm..’. However, when they were being included in the Ayurvedic times, their purpose was to support and enhance body functioning. 

Take turmeric for example. It had 56 different names in the Vedic times. Each name refers to its special property. They would call it Krimighni (Worm Killer), Mehagni (fat killer), Vishagni (anti-poisonous), etc. 

Now, apart from turmeric, there are numerous other potent spices that must sit proudly in your kitchen. Here are some:

• Turmeric – Bright-yellow and bitter taste, this is turmeric for you. But there is more to it. It is anti-inflammatory, has antioxidants, and supports immune health. Some studies have even found it to improve memory functioning, thereby helping you retain memories as you age. ^[7]
• Black Pepper – Until the Portuguese invaded and introduced green chilli in India, black pepper was the norm. Be it a bad day due to cold and cough or your depressed mood, black pepper can help. Its main compound, piperine, has anti-inflammatory and antioxidant properties. Furthermore, it prevents constipation, helps in weight loss, and treats depression. 

Taking turmeric with black pepper increases the absorption rate of curcumin by 2,000%. ^[8]

• Red Chilli – You might find red chilli to be unhealthy. However, it contains capsaicin. This is the compound that fuels heat in it. Capsaicin has been shown to have anti-inflammatory and pain-relieving properties. Apart from it, it improves metabolism and promotes weight loss. ^[9]
• Asafoetida – Also known as heeng or hing, this spice is usually added to curries for flavour. But, as told before, its inclusion had a health-related purpose. Hing is believed to relieve gas and bloating. Also, it fights off bacteria and viruses. ^[10]
• Cumin – Spice with a strong earthy flavour. Also known as jeera, this spice is known to aid in digestion. You might relate to it with Jaljeera, our saviour in the battle of guts. Cumin contains nice amounts of iron and magnesium, and it improves digestion and the immune system.
• Herbs such as basil, oregano, and thyme – Herbs are best taken fresh. So, pot a plant or two of these in your garden. Where Holy Basil is well-known to enhance immunity, oregano and thyme are believed to have antibacterial and antifungal properties. These herbs boost the immune system and fight off infection as well. 
• Cinnamon – This sweet spice is usually added to desserts as a flavour enhancer. But apart from making us go wow, it also helps lower blood sugar and improve heart health. Also, it is rich in antioxidants.
• Nutmeg and Mace – Want to feel smarter? Well, then go for this spice. It’s proven helpful in improving mood. Nutmeg is the seed of the nutmeg tree and mace is its outer covering. ^[11]
• Cloves – We all remember using cloves for toothaches. But apart from relieving aches, this small and strong spice is also believed to be helpful in cold and flu.
• Star Anise – Also known as ‘fool chakri’ in Hindi, this star-like spice is beneficial in digestion, respiratory health, and infections. But its beautiful flavour also makes it a must-have spice in the kitchen. ^[12]
• Fenugreek seeds – Fenugreek seeds, with their distinct aroma and slightly bitter taste, are nutritional powerhouses. Be it their potential to aid digestion, regulate blood sugar levels, boost metabolism, or contribute to overall well-being, these tiny seeds work wonderfully.

Sauces and Condiments

A kitchen without sauces is a sin. Although sauces are not healthy, there are a few that has proven health benefits. 

• Balsamic Vinegar – This beauty is the result of years of love and culinary meditation. Balsamic vinegar is prepared by ageing grapes in wooden barrels. This gives it a complex flavour that people love. How you can use balsamic vinegar?
  • Use it as a salad dressing
  • Prepare marinades for chicken, fish, etc.
  • Top dishes to give them a finishing touch
  • Prepare chutneys

Balsamic vinegar is brilliant vinegar. It has numerous benefits too. Rich with antioxidants, this delicacy has been found to be helpful in keeping the heart in good shape.  Not only this, it improves circulation as well. Its potassium is what aids in heart health. ^[13]

• Low-sodium soy sauce – We understand that you love sauces. The chances are high. But know that most sauces out there in the market are high in sodium and preservatives. To keep cherishing it, go for those with low-sodium content. 

The best thing you do is serve yourself freshly made chutneys. Use fresh coriander leaves, mint leaves, etc., to prepare heavenly delights.

Nutrient-rich Snacks

Snacking can actually be healthy if done mindfully and with nutritious choices. Why choose sweets and pastries when you have better choices? But this can only happen if you have these options readily available in your kitchen. 

Nuts and Seeds: 

Opting for wholesome snacks that provide essential nutrients, like fruits, vegetables, nuts, yoghurt, and whole grains, can help maintain energy levels, curb hunger, and provide valuable vitamins and minerals.

You don’t necessarily have to buy and stuff all these things. Instead, you can choose a few of these according to your body type and need. For example, if you usually pass your days worrying about your falling hair, you may go for pumpkin seeds and fenugreek seeds. 

Nuts and dry fruits are one of the healthiest choices you can make for yourself and your family.

Beans and Legumes

Now, let’s have a pretty protein talk. We all know how vital it is. But how many of us really care about it? 

Nearly 73% of Indians do not meet their daily protein requirement. Over 90% are not even aware of it. ^[14]

Do you want to be in this 73%? Surely not. This is why you should have beans and legumes daily. 

Now, why protein?

Although protein indeed helps in building and maintaining muscles, it also serves other vital functions. 

When we eat protein, our energy levels are enhanced, weight is maintained, the hormonal balance stays good, and repairs are done easily. So, don’t ignore it ever.

Lots of Green Veggies and Fruits

Nature has a way of gifting us with vibrant treasures that not only tantalize our taste buds but also nourish our very essence. Among these gifts, fresh green vegetables and fruits stand as a testament to life’s abundant vitality. Laden with essential vitamins, minerals, and antioxidants, these wonders whisper of health and rejuvenation. 

Although we must have all sorts of fruits and vegetables, there are a few that are highly recommended. 

Healthy gourmet extras

Now, you must be feeling a bit overwhelmed with lots of veggies, nuts, seeds, grains, etc. So, it is now time for a child-like healthy escape. There are foods that are super delicious and healthy as well. Let’s discuss?

• Coffee – Bliss in moderation, a toxin in excess, such is coffee. To get its maximum benefits, go for ground coffee instead of instant one. 

Keep the consumption of caffeine below 400mg per day to avoid distress.

• Chocolate – The sparkle of our eyes during childhood is actually a healthy food ingredient. What is unhealthy is the one that is mixed with sugar. Go for dark chocolates to cherish its many benefits. Not only does it delight the tongue but its benefits the heart as well.

Dark chocolate enhances mood, improves heart health, and is packed with antioxidants – but keep the consumption below 30-60 grams per day.

You may even keep cacao powder in your kitchen.

• Tea – And at last, the soul of Indian lifestyle – our beloved tea. But, adding tea to it might obstruct the absorption of its beneficial compounds. Go for black or green tea. 

To infuse a punch of flavours, go for different types of tea such as green tea, chamomile tea, jasmine tea, etc.

Conclusion

Maintaining a well-stocked, healthy pantry is a dream of many. However, it requires not only effort but strong will as well. To keep cherishing life like a lively child, our body has some needs. It requires protein, fat, carbs, vitamins, minerals, fibre, and phytonutrients. Each of these play a role. What you need is the right balance and diversity in food. 

Try having enough vegetables and fruits. But don’t just stop here. Include whole grains in your diet. These are proven to benefit our overall well-being. For snacking, embrace nuts and dry fruits. And for protein purposes, go for beans and legumes. 

The takeaway from this article is to let nature heal you from within. Avoid processed foods as much as you can. Choose a variety of foods to ensure that you get everything that your body needs. You’ll soon notice your health to be blooming and your face to be glowing. 

So, let your kitchen radiate health, let your food choices be your allies, and let your pantry be a testament to your commitment to a vibrant life.