1- Olive Oil- The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. In those Mediterranean countries where olive oil is consumed a lot, (such as Greece, Italy, and Spain), there is a low incidence of cardiovascular disease. The mild vegetable mucilage in olive oil helps protect your body’s digestive tract.
Also, be aware that heat, light and air can affect the taste of olive oil and possibly its health-promoting nutrients. Store olive oil in a dark, room-temperature cupboard, or even in the refrigerator. The fats and healthy phytonutrients in olive oil — as well as the taste — can slowly degrade over time, so it's probably best to use it within a year or within six months once opened.
2- Garlic/Shallots - This is a no brainer. Using fresh garlic or shallots (instead of onions) will make everything you cook taste so much better, but it’s also one of the healthiest foods you can eat. I can write a whole blog just on garlic, but in a nutshell, garlic is a proven broad-spectrum antibiotic that combats bacterial, intestinal parasites, and viruses. It can lower blood pressure and blood cholesterol, discourage dangerous blood clotting, lower chances of cancers (especially stomach cancer). Garlic is a good cold medicine, acts as a decongestant, expectorant, antispasmodic, and anti-inflammatory agent.
Unbroken garlic bulbs will keep for up to 3 to 4 months. Individual cloves will keep from 5 to 10 days. Store in a cool, dark, and dry location (dampness is the enemy of garlic, so store away from stove and sink). If the cloves sprout, the garlic is still usable and the sprouts can be used for salads.
To preserve garlic cloves after they have been peeled, place them in a jar, cover with olive oil, seal jar, and store in refrigerator. They will stay fresh 3 to 4 months this way.
3- Brown Rice-
The health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol. White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diet.
Consider soaking the rice overnight before cooking it. The soaking plumps it up, gives it a head start and it will require less time on the stove.
Six months is often used as the shelf life for brown rice, but there are manufacturers that put a “best by” date on their products with an 18-month window from date of manufacture. I recommend buying brown rice in an amount you will use within six months.
Brown rice should be kept in a cool place in a well-sealed container, away from any source of moisture.
4- Beans- Beans (Legumes) are rich in fiber. They are also packed with iron and protein. They will lower the risk of getting colon cancer and heart disease.
Beans have proven to provide many health benefits that include lowering cholesterol and preventing spikes in blood sugar. This makes beans even more appealing for diabetics, those suffering from hypoglycemia and a resistance to insulin. Furthermore, the soluble fiber in beans helps reduce your risk of coronary disease and heart attacks.
In addition to satisfying your appetite, the fiber in beans also aids in digestion, a key factor in fat burning.
Beans are cheap! In fact, there is nothing, absolutely nothing, in the grocery store that is a bigger bargain than beans, peas and lentils. Soak the beans in water with baking soda to help remove the gas. Rinse thoroughly before cooking. Store beans in a container in a dry, dark area of the pantry.
Beans have proven to provide many health benefits that include lowering cholesterol and preventing spikes in blood sugar. This makes beans even more appealing for diabetics, those suffering from hypoglycemia and a resistance to insulin. Furthermore, the soluble fiber in beans helps reduce your risk of coronary disease and heart attacks.
In addition to satisfying your appetite, the fiber in beans also aids in digestion, a key factor in fat burning.
Beans are cheap! In fact, there is nothing, absolutely nothing, in the grocery store that is a bigger bargain than beans, peas and lentils. Soak the beans in water with baking soda to help remove the gas. Rinse thoroughly before cooking. Store beans in a container in a dry, dark area of the pantry.
5- Canned tomatoes- SURPRISE!! You'd be hard pressed to name a cuisine that doesn't utilize tomatoes in some way. I know, in all my cooking classes, we always use fresh tomatoes, but cooked tomatoes are better for you than raw tomatoes because the heat increases the levels of antioxidants. Lycopene is the pigment that gives tomatoes their rosy hue, and is also a powerful antioxidant thought to reduce cancer risk, cardiovascular disease and macular degeneration. Studies have shown that the process of cooking makes the lycopene more readily usable by our bodies. And like raw tomatoes, canned ones are a good source of potassium and vitamin K and high in vitamins C and A.Your best bet is to keep on hand a mix of diced, crushed and whole tomatoes for a range of dishes. When buying, make sure cans are undented — dents permit the growth of botulism. Technically, canned tomatoes will stay good indefinitely (as long as the can isn't bulging, which means it's spoiled), but for best quality, use within 12 to 18 months. Once opened, never store unused tomatoes in the can. Transfer to an airtight container and keep in the fridge for five to seven days.
Next week, the next 5 must have pantry items.
Next week, the next 5 must have pantry items.
0 comments:
Post a Comment