10 Things to Keep in Your Kitchen at All Times

Most of us know which foods are healthy and which foods are “junk” foods but that doesn’t mean we are keeping the healthy ones in our kitchen. Or maybe your house is filled with fruits and vegetables but you are curious which ones are packed with the most nutrition and should be on the top of your grocery list each week. I was doing some research on this topic for my next Twin Cities Live segment and thought I’d share my thoughts on which healthy foods I think you should keep in your house at all times.

Sina’s List of Healthy Foods to Keep in Your Kitchen at All Times

1. Yogurt: Yogurt is a great source of calcium and filled with good bacteria for our gut. I usually recommend people getting a light or low fat yogurt since it will contain less saturated fat. Also, look for one without a lot of added sugar. To get the most probiotic from your yogurt pick one with multiple types of live active cultures (a.k.a. good for your gut). My personal favorite is Stonyfield Organic Probiotic Fat Free yogurt, which contains 6 live active cultures, 90 calories and 5g Protein. Another option would be Danon Activia Yogurt, which has 3 live cultures, 110 calories, 2g Fat, and 5g Protein. 

2.  Red Kidney Beans and Black Beans: I’m sure a lot of you are thinking beans, really?! Yes, really. According to the USDA’s Top 20 antioxidant rich foods kidney beans sit at #3 and black beans are #18. Beans are also a great source of iron, folic acid, protein and fiber. The nice thing is you can buy them canned. Choose the canned beans that say No Added Salt for the healthiest canned option and add them to chilis, tacos, tostados, soups or salads.

3. Oatmeal: The snow has fallen and the temperature has dropped so what better breakfast than a warm bowl of oatmeal. For me, oatmeal is a year round food choice since it is low in calories and high in fiber so it keeps me full for awhile. Oatmeal can also help lower your LDL cholesterol (the bad stuff). Try making your own steel cut oats or quick oats and adding cinnamon and a small amount of honey for flavor.  Or if you’re on the go in the morning like me grab an instant oatmeal packet. I like the Quaker Weight Control Instant oatmeal since it has whey protein isolate added to it. One packet contains 7g Protein, 6 g Fiber and 160 calories.

• Want Variety?
• Try making it with skim milk or soy milk to make it creamier
• Add frozen fruit before you microwave it to boost up the flavor
• Want a crunch: Top it with milled flax seed or 1-2 Tbsp chopped nuts

4.  Wild Salmon. We’ve all heard that salmon is good for us but why? Salmon tends to be lower in mercury and is a rich source of omega-3’s which have shown to reduce heart disease. The American Heart Association recommends eating fish twice a week so make sure to pick up some wild salmon next time you’re at the store. Look for wild salmon, which is raised in their natural environment and not grown with antibiotics.

• Here is a simple, tasty recipe that I learned from a friend: Drizzle olive oil on top of the salmon and top with shredded ginger root, diced fresh garlic, salt and pepper and bake! You can serve it with lemon for more flavor.

5.  Blueberries: Every writer who has talked about the healthiest foods for the past few years has mentioned this super food. Blueberries are high in antioxidants so delicious. Rutgers University found that blueberries help our urinary tract health and decrease infections. Another study found that blueberries slowed age-related loss in mental status in rats. Living in Minnesota it can be near impossible to find tasty, fresh blueberries in the winter so I buy them frozen this time of year. As I mentioned above add frozen blueberries to your oatmeal. This is one of my favorites although it sometimes takes a little over a minute to cook the oatmeal and fully defrost the berries (depending on your microwave). Or, make a smoothie with frozen blueberries a splash of orange juice and a yogurt as a snack.

6.  Green Leafy Vegetables: As a lot of health professionals say the darker the greens the more nutrients. Well that’s true for our leafy greens. Green leafy vegetables such as spinach, kale and collard greens are great sources of Iron and Vitamin K, as is broccoli.  This past year I got hooked on Kale and don’t worry I plan to write a whole blog on my love for Kale Chips. If you aren’t interested in Kale (although I think you’d be surprised at how easy they are to love) try adding spinach to a salad, sandwich or omelets.

• Kale Chip: Here’s how I make them- Break the Kale leaves in pieces off of the vein (toss the vein). Toss the Kale pieces with 2 tsp of olive oil and a dash of salt and pepper. Spread them out on a baking sheet and Cook at 375 degrees for ~ 10 minutes or until crispy. I recommend checking on them as the time varies and they can burn quickly. 

7. Sweet Potatoes: This starchy vegetable is loaded with Vitamin A. They contain five times the required amount of beta carotene our bodies needs which helps our immune system get stronger, our skin look healthier and prevents against sun damage.

• Try this recipe from Cooking LightRosemary Mashed Sweet Potatoes with Shallots.

8. Apples: It’s true “An apple a day keeps the doctor away.” This fruit is a great source of fiber and available all year round. Apples can help lower your cholesterol and have been shown to help strengthen bones and may decrease the risk of osteoporosis in post-menopausal women. Pack an apple for a daytime snack or have it with peanut butter as an evening snack

9. Almonds: Almonds are another popular health food and one of the healthiest nuts since it is low in saturated fat (the bad kind of fat) and high in monounsaturated fat (the good kind of fat). Almonds are also a great source of protein, fiber, Vitamin E and minerals and they contain phytochemicals which may help prevent cardiovascular disease and cancer. Add them to salads, cereal, yogurt or cooked vegetables or have them as a snack. Just remember a serving size is 1 ounce (or ~20-24 almonds)

10.  Dark Chocolate: If you are anything like me then you enjoy something sweet after dinner. Choose dark chocolate with at least 60% cocoa. Dark chocolate is a rich source of antioxidants and when it is consumed in combination with a healthy diet it can benefit our hearts. Remember portion size here. One square of dark chocolate can help lower our blood pressure or LDL cholesterol (the bad kind). Trader Joe’s makes some tasty dark chocolate bars (that you can break a piece off of) and they also have nuts and edamame covered in dark chocolate (it’s better than it sounds).  


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