10 Essential Food Items to Have in Your Arsenal

Staff Writer
10 Essential Food Items to Have in Your Arsenal

Supermarkets are large and our budgets are small. Bread isles have 42 different selections. Cookies abound. Chips flourish like wildflowers. And aren’t we supposed to eat vegetables?

With half-priced Tastykakes and $5 asparagus, it seems as though America has set us up to fail. Because of this, we know shopping for food can certainly be tiring. And confusing. And difficult. Don’t you ever wish someone could just tell you what to buy? If that is the case, you have come to the right article. With these classic and affordable staples you will never go hungry again.

photo credit Rachel Piorko

photo credit Rachael Piorko

Brown Rice

Uses: on it’s own, stir fries, curries, rice and beans
Benefits: anti-inflametory, promote healthy weight, fiber, B vitamins

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Whole Wheat or Brown Rice Pasta

Uses: pasta, casseroles, pasta salad
Benefits: anti-inflametory, promote healthy weight, fiber, B vitamins

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Whole wheat bread

Uses: sandwiches, toast (especially avocado toast — Learn how to make it here)
Benefits: fiber, B vitamins, lower rate of diabetes, obesity, heart disease and hypertension

 

photo credit Rachel Piorko

photo credit Rachel Piorko

Canned Tomatoes

Uses: soups, chili, enchiladas, on top of fried polenta, to make my homemade marinara sauce recipe (Learn how to make it here)
Benefits: iron, fiber, vitamins C and B6, and lycopene (an antioxidant that can help lower the risk of heart disease, cancer and macular degeneration)
*Tip* go for the unsalted version

Canned beans (I like Garbanzo beans)

Uses: cold bean medley, salads, stir fry, channa massala, and of course…HUMMUS!
Benefits: protein, fiber, iron, zinc

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Spices and Herbs

Uses: essential for adding flavor to any recipe
Benefits: anti-inflametory, anti-cancerous, lower blood pressure, can help with motion sickness and other ailments

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Garlic and Onion

Uses: sauté or roast in order to flavor many types of food
Benefits: anti-inflametory, help lower blood pressure and cholesterol

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Baby Spinach

Uses: salads, stir fries, pastas, green smoothies
Benefits: Vitamins K and C and E, other powerful antioxidants

Frozen Vegetables

Uses: steamed with lemon and salt and pepper, stir fries, pastas, casseroles
Benefits: all the nutrition of fresh veggies. Many essential nutrients. Varies for each vegetable.

 

photo credit Rachel Piorko

photo credit Rachael Piorko

Fresh Fruit

Uses: eaten raw, smoothies, in salads, in salsas
Benefits: potassium, vitamin C, folate, fiber, and more. Varies for each fruit.

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