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If you, like many people, balance a busy career with a full social and family life, then cooking healthy meals can be challenging if you haven’t had time to run to the shops. Having a well-stocked pantry full of health-conscious essentials can assist you in throwing together a nourishing meal on short notice, and allow you to take control over your family’s wellbeing. With just a few of these simple pantry essentials, you can ensure that your home is full of healthy options for those late-night cravings.
Polyphenol rich olive oil
You’ll be hard-pressed to find an ingredient that works harder than olive oil in your kitchen. Whether it’s used as a salad dressing, or to cook a vast array of dishes, olive oil has earned its status as pantry VIP, but did you know that it could also be providing you with health benefits?
As the video demonstrates, olive oil rich in polyphenol is not your average pantry essential.
High polyphenol olive oil contains at least 250 milligrams per kilo of polyphenols. Polyphenols are compounds containing multiple phenolic groups and can be natural or synthetic. They can be found in many fruits, vegetables, and herbs, as well as some processed foods. Some health benefits that polyphenols have been linked to include reducing inflammation and preventing cardiovascular or neurogenerative diseases—when combined with a well-balanced diet.
Cold pressed olive oil is extracted below 27 degrees Celsius, allowing more polyphenols to be preserved. In addition to having a pleasing fruity flavour, it’s often credited with allegedly fighting cardiovascular conditions such as heart disease and strokes. Although it’s high in fats, it’s good fats!
Polyphenols are one of the largest groups of chemical substances in the plant world, occurring naturally in hundreds of edible plants. They have been linked to various health benefits in the human body, making high polyphenol or cold pressed olive oil a great choice for your pantry.
Assorted canned goods
It’s hard to beat the convenience of canned goods for last minute meals and snacks. Whether you’re throwing together a quick pasta dish using canned tomatoes, or adding some black beans to a salad for an extra boost of iron and fibre, canned goods are portable, cost-effective ingredients.
Canned pumpkin puree is a wonderful option to add to any meal, and may contain nearly 400% of your daily recommended Vitamin A target in just half a cup and it’s a great source of soluble fibre.
To ensure that your canned goods are as healthy as possible, look for low-sugar and reduced-sodium versions, and avoid artificial preservatives. You should aim for canned goods with BPA-free can linings. BPA is an industrial chemical that—although deemed safe by the FDA—has been linked to health concerns. Most major food brands offer BPA-free options for your peace of mind.
Wholegrains
Whole grains are defined as grain kernels that have three layers: The hard outside layer is called the ‘bran’, and contains fibre, minerals, and antioxidants. The middle layer is called the ‘endosperm’ and is made of carbohydrates. The inner layer is called the ‘germ’ and contains vitamins, minerals and proteins. (5) Recent studies indicate that three 28-gram daily servings of whole grains may lower your risk of heart disease by 22% and that people who eat more whole grains have a 14% lower risk of suffering a stroke than those who eat very few or no whole grains!
Popular gluten-free wholegrains to stock up on include brown rice, quinoa, popcorn, and dried lentils, all of which can contribute to a healthy dinner; they can also satisfy most appetites, thanks to whole grains’ tendency to be more filling than refined grains (which have the bran and germ removed.)
As whole grains are rich in fibre, they can support you digestion too.
Chickpea flour
Chickpea flour has been a common ingredient in Indian cooking for many years and is now getting the attention that it deserves in the mainstream world as a gluten-free alternative to traditional wheat flour, which can be used in many chickpea flour recipes such as my flatbread recipe pictured above.
Chickpea flour has 25% fewer calories than its wheat-based counterpart, so it’s a great option if you’re conscious of your calorie intake. One cup of chickpea flour also satisfies your daily recommended folate intake—folate being a vitamin that’s been linked to preventing spinal cord defects during pregnancy. One recent study showed that babies born to women who consumed. Chickpea is also an excellent source of iron, magnesium, copper, and manganese.
By keeping a few healthy staples available in your pantry, you can ensure that any meals you prepare contain ingredients that are carefully selected to maximise health benefits. Consider these healthy pantry essentials the next time you’re at the supermarket, and rest easy knowing that your kitchen is stocked with healthy, easy meals for your family.
