12 pantry staple foods for a healthy diet

Nov 3, 2015 | | Say something

12 pantry staple foods for a healthy diet ;

Dr. Sarah Cimperman, ND
@DrCimperman

A healthy diet is essential for a healthy body. One of the easiest ways to eat well is to cook at home, where control of the quality of the ingredients. Food you have in your kitchen are the ones who are going to cook and eat, so storing a pantry full of healthy options is a good way to make positive changes in any diet. Here are some basic foods to put on your shopping list if you do not have on hand.

# 1: cold pressed oils

Oils that are liquid at room temperature are rich in unsaturated fatty acids. Due to its chemical structure, unsaturated fats are unstable and react in the presence of heat and light to undergo oxidation, a reaction that damages and promotes inflammation in the body. liquid oils can be damaged when removed from the heat, so always buy those that have been cold pressed. They can also be damaged during cooking, so it is best not to cook them at all. Look for cold-pressed olive extra virgin walnut and flaxseed oils and store in airtight containers refrigerator. If solidifying, keep a small amount at room temperature in a dark glass container for daily use and refill frequently.

# 2: High-fat cooking temperature

Saturated fatty acids are stable at high temperatures and can withstand the heat during cooking. These include coconut oil and animal fats like butter and lard. Ghee is clarified butter, which means that the milk solids are removed because they have a tendency to burn. duck fat can be purchased in glass jars or can collect fat itself when cooked pasture-raised and grass-fed meats. (Place a fine mesh strainer over a glass dish, pour the liquid fat hot through, cool, cover and refrigerate.) Look ghee in glass jars or make them yourself using butter of good quality pasture-grazed or grass fed cows. (Melt butter and simmer gently until the milk solids are separated, turn brown, and sink to the bottom, then pour the liquid fat in a glass jar and fresh.)

# 3: vinegar

vinegar is a fermented food that supports good digestion. You can even help reduce blood sugar. One study found that eating two tablespoons of vinegar with meals reduces blood glucose levels two hours after eating. 1 Vinegar can be used to flavor foods, alone or as part of a dressing or sauce. Whisk in vinaigrettes and use it to deglaze pans on the stove to make quick sauces and delicious bread. Or add a splash of vinegar broth bone to maximize the release of minerals and gelatin from the bones. Look for sugar vinegars, unpasteurized and without any additives or learn how to make your own. For complete probiotic effect, avoid heating crude vinegar.

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# 4: Mustard

mustard can be used to flavor foods directly or incorporated into recipes. , Mustard seeds dry powder can be used in dry rubs and spice blends. As a condiment, which acts as an emulsifier and joins together oil and vinegar to make a vinaigrette. A good homemade vinaigrette season can any salad, cooked vegetables, or protein, and can even be used as a marinade. Look mustard in glass jars without chemical additives or do it yourself. (Soak the mustard seeds powder in a lot of vinegar for 24 hours, then mash with a pinch of sea salt and sufficient to achieve a smooth consistency vinegar.)

# 5: Fermented foods

Our bodies contain ten times more microbial cells than human cells and two hundred times more microbial genes than human genes and would not live long without them. Studies of germ-free environments have shown that a varied and balanced microbiome is essential for normal development and functioning of major body systems. 2 Friendly bacteria protect us from disease-causing bacteria help digest food, break environmental toxins, manufacture of essential nutrients, modulate the immune system, help regulate inflammation, influence production of neurotransmitters such as serotonin, and plays an important role in appetite, satiety, energy use, and even how they accumulate fat. Because lacto-fermented and cultured support good health of a microbiome food, should be a regular part of our diet. Look preserved in glass jars like pickles, olives, sauerkraut, kimchi, umeboshi, fish sauce (soy sauce made from fermented soybean) tamari and miso products (a paste made from fermented soybeans that when stirred in water hot makes a rich and tasty broth).

# 6: dried beans

Beans are cheap, widely available, versatile and full of fiber and vegetable protein. They can be cooked as a side dish, added to soups and salads, mashed or in sauces, dips, and spreads. Search dry varieties such as chickpeas, beans, black, pinto, adzuki, and cannellini beans. Soak for 24 hours before simmering in water or bone broth until tender, then season with sea salt and store them in the cooking liquid. (The cooking liquid left over, also known as bean broth, can be used as a vegetarian alternative to chicken broth if water is used to cook the beans.)

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# 7: Canned fish

fish and seafood are an excellent source of protein, vitamin D and essential fatty acids that can not get anywhere else. Look for varieties that are rich in omega-3 and low in environmental toxins, such as sardines, Atlantic mackerel, wild Alaskan salmon and anchovies are sold in BPA-free cans.

# 8: Tomatoes

Compared with fresh tomatoes, canned varieties can significantly contain more lycopene, a powerful antioxidant being studied for its protective role against cancer . 3 canned tomatoes that can be used in soups, stews, stuffed vegetables, stews, and sauces. Look for products in glass jars (such as puree or tomato paste) or BPA-free cans.

# 9: Aromatics

Aromatics such as onions, shallots, garlic and ginger not only add flavor to foods that have health benefits as well. They have been shown to improve control of blood sugar by reducing fasting glucose and insulin levels 4 and can also help prevent and treat infections like colds and flu. 5 garlic, onions shop, shallots and ginger in a cool, dry place.

# 10: Herbs and dried spices

Like the fresh aromatics, dried herbs and spices to add flavor to foods and many of them have antioxidant activity and antiinflammatory in the body. Staples include cinnamon, chili or cayenne, cumin and turmeric. Turmeric should always be consumed in combination with black ground pepper because it is absorbed well on their own, but when combined with black pepper, absorption increases by 2,000 percent. 6 dried herbs and spices have a shelf life, so buy in small quantities and use them frequently. If you can, buy whole and grind them yourself just before use.

# 11: Coco

Coconut is a good source of healthy fat and takes various forms of hydrocarbons. Coconut milk, grated coconut and coconut flakes are rich in fiber, and can be added to yogurt, granola, oatmeal and savory dishes like curry and stir fry. Coconut milk can be used as an alternative to coconut milk and flour cow can be used, in part, as a gluten-free alternative to wheat flour. Look for sugar-free products, without any additives. Avoid coconut milk marketed as a drink and look for it you BPA cans or frozen. Coconut milk should contain only two ingredients :. coconut extract and water

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# 12: raw nuts and seeds

Raw nuts and seeds are a rich source of essential fatty acids and vegetable proteins. Nuts and seeds contain a high percentage of unsaturated fatty acids, so they buy raw (unroasted) and protect them from heat and light in airtight glass jars stored in the refrigerator or freezer.


SarahCimpermanND_resised Sarah Cimperman, ND is the author of the new book, The Detox prediabetes: A program for the whole body to balance your blood sugar, increase energy and reduce sugar cravings. He graduated from the NCNM in 2002 and has a private practice in New York City. His expertise has been featured on Fox News and The Huffington Post and Natural Health magazine, the magazine be whole, and welfare Journal, among other publications. Dr. Cimperman also writes two blogs, a different type of Naturopathic Doctor and the Gourmet.


References:

  1. Johnston CS, Steplewska I, Long CA, Harris LN, and Ryals RH. Examination of the antiglycemic properties of vinegar in healthy adults. Annals of Nutrition and Metabolism . 2010; 56 (1): 74-79. http://www.ncbi.nlm.nih.gov/pubmed/20068289
  2. ML Phillips. Gut Reaction: Environmental effects on human microbiota. Environmental Health Perspectives . 2009; 117 (5): A198-A205. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685866/
  3. Zu K1, Mucci L, Rosner BA, Clinton SK, Loda M, Stampfer MJ, and Giovannucci E. lycopene in the diet, angiogenesis and prostate cancer: a prospective study in the era of prostate specific antigen. Journal of the National Cancer Institute . 2014; 106 (2): djt430. http://www.ncbi.nlm.nih.gov/pubmed/24463248
  4. Ballali S and Lanciai F. Functional foods and diabetes: a natural way in preventing diabetes? International Journal of Food Sciences and Nutrition . 2012; 63 Suppl 1: 51-61. http://www.ncbi.nlm.nih.gov/pubmed/22107597
  5. Raal A, D Volmer, Sõukand R, S and Hratkevitš Kalle R. adjunctive treatment of the common cold and flu with medicinal plants – the results of the two samples of pharmacy customers in Estonia. PLoS One . 2013; 8 (3): e58642. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3590151/
  6. Shoba G, D joy, Joseph T, Majeed M, R Rajendran, and PS Srinivas . Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica . 1998; 64 (4): 353-6. http://www.ncbi.nlm.nih.gov/pubmed/9619120

This article was originally published on thenatpath, Read the original article here

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Posted in: beans, change, Cimperman, coconut, cook, Diet, fermented, fish, garlic, ghee, ginger, grocery, healthy, herbs, home cooking, home-made, mustard, nutrition, nuts, olive oil, onion, Pantry, positive, raw, seeds, shallot, spices, staples, tomatoes, unpasteurized, vinegar, Wellness

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