Healthy Food you Should Have at Home

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Do you want to start eating healthier but you don’t know where to start or what to buy? Here’s a full list of ingredients you should always have at home!

Tips to Start Eating Healthier

Go for natural ingredients

Try to buy good ingredients, preferably biological and without GMOs (Genetically Modified Organisms).

In its right time

Buy seasonal fruits and vegetables. In this way, you can enjoy the full flavor of the food and are able to take better advantage of the quality/price ratio.

Too much isn’t always good

When you buy food, try to buy some things in bulk. In addition to being more economical and helping the environment by avoiding the packaging in plastic, you do not run the risk of buying food that can go bad.

What is local is good

Choose local markets instead of the big chains that only import food from abroad.

Good storing is essential

Keep some ingredients in glass jars (at home we recycle bottles of other products). It helps a lot in preserving, for example, dried fruits, oilseeds, leguminous plants, and even grains.


First Steps to Become Healthier

  1. Start by trying to replace, at least once a week, the main dish for lunch with a dish of grilled, sauteed or gratin vegetables. Gradually, increase the number of times;
  2. Try to include different fruits, vegetables and grains in your diet and slowly reduce the consumption of meat, eggs, milk and dairy products;
  3. Start consuming meat only every other day;
  4. Discover new ways to prepare different dishes and products. For example, vegan hamburgers, vegetable milk, protein pastes made from legumes, vegetable sauces for pasta. This prevents your food from being monotonous, tiring, and colorless!

Things you Should Buy to Start Eating Healthier

Grains and Cereals

Brown, black and basmati rice

1

Millet

2

Quinoa

3

Buckwheat

4

Amaranth

5

Oat flakes

6

Corn for popcorn

7

Legumes (dried)

Azuki, white and black beans

1

Lentils

2

Chickpeas

3

Peas

4

Lupin beans

5

Green and Black Olives (with water, garlic, aromatic herbs and unsalted)

6

For Sweets

Date jelly

1

Coconut jelly

2

Chocolate (min. 75%)

3

Cocoa powder (light)

4

Agar-agar powder

5

Sodium bicarbonate

6

Baking powder

7

Vanilla (pod and powder)

8

 

Flours

Whole Wheat Flour

1

Rice Flour

2

Corn Flour

3

Coconut Flour

4

Teff Flour

5

Cassava Flour

6

Chickpeas Flour

7

Seeds

Sunflower

1

Linseed/ Flaxseed

2

Pumpkin

3

Chia

4

Sesame

5

Poppy

6

Hemp

7

 

Dry Fruits

Dates

1

Sultanas

2

Blueberries

3

Cranberries

4

Apricots

5

Figs

6

Goji

7

Coconut Shavings

8

 

Oilseeds

Almonds

1

Hazelnuts

2

Macadamia

3

Walnuts

4

Pecan

5

Brazil nut

6

 

Sources of Fat, Oils, and Vinegars

Extra virgin olive oil

1

Coconut oil

2

Sesame oil

3

Chia oil

4

Linseed oil

5

Various oil pastes (peanut butter, almond butter, sesame butter, hazelnut butter, walnut butter, and cashew butter)

6

Cider vinegar

7

Balsamic vinegar

 

Seasonings

Coconut aminos (vegetable sauce rich in amino acids, vitamins, and minerals, soy sauce style, gluten-free, lactose-free and sodium-free)

1

Tamari sauce (soy sauce, without wheat)

2

Tomato Sauce

3

Himalayan pink salt

4

Nutritional yeast

5

Spices

Black pepper (grains)

1

Pink pepper (grains)

2

Paprika

3

Cayenne pepper

4

Curry

5

Garlic powder

6

Cumin

7

Nutmeg

8

Turmeric (root)

9

Ginger (root and powder)

10

Cinnamon (stick and powder)

11

Massala

12

 

Superfoods

I dedicated an entirely separate post about superfoods. You can read more about Spirulina, Chlorella, Black Maca, Camu-Camu, Lucuma, Raw cocoa, Wheatgrass, Baobab, Acai, Moringa, Matcha, Dried seaweed (wakame) and Vegetable protein (rice, hemp, and peas) here.

Aromatic Herbs

Oregano

1

Chives

2

Parsley

3

Thyme

4

Rosemary

5

Marjoram

6

Basil

7

Mint

8

 

In the Fridge

Plant milks (almond, oat, coconut, rice, hazelnut)

1

Coconut and rice cream

2

Tofu of all kinds (smoked, with seaweed, creamy, and simple)

3

Fresh mushrooms

4

Vegan cheeses

5

Coconut yogurts

6

Jams

7

Spices like dijon mustard and cashew mayonnaise

8

Seasonal vegetables and vegetables of all colors (only those that need refrigeration or that are cut in portions)

9

 

Outside the Fridge

Onions

1

Shallots

2

Garlic

3

Leeks

4

Roots (ginger, turmeric, beet, sweet potato, turnip, carrots, and cassava)

6

Seasonal fruits (bananas, apples, citrus fruits, etc.)

9

Seasonal vegetables and vegetables of all colors (fresh herbs, zucchini, pumpkin, peppers, etc.)

10

In the Freezer

Pre-cooked legumes
Fruits
Vegan hamburgers and croquettes

Teas

Of all kinds, in dried herbs or ecological sachets

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Check other posts about food and recipes in the Food & Recipes section of my blog

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