5 Ingredients You Need in Your Kitchen at All Times (Literally)


Truth be told, it’s sometimes tempting to not get out of bed and simply order delivery food. Or, look through your refrigerator for some leftover meals. 

But, while these things sound convenient, it may not actually satisfy your stomach rumblings. The good news is, you can make simple, quick meals at home if you have these healthy ingredients in your kitchen!

Learning which healthy ingredients should stay in your kitchen will help you prepare quick and healthy meals easier. Check out the top five healthy ingredients you need in your kitchen at all times!

1. Greek Yogurt

Greek yogurt contains active and live cultures, which help keep your body’s good digestive bacteria at a healthy level.

Compared to its regular counterpart, Greek yogurt is thicker in texture and contains less sugar and carbohydrates, making it a better option over other variants.

It's also a super diet food! Yep, because Greek yogurt is filled with potassium and calcium as well! In fact, it makes a healthy alternative for sour cream.

Try this: Top your baked potatoes with a creamy herb topping using Greek yogurt!

Here are the other amazing benefits of Greek yogurt to your health:

  • Greek yogurt helps to increase your protein levels without having to eat hefty foods such as meats.

  • Probiotics, which can be found in Greek yogurt, help improve your digestive health.

  • Greek yogurt is also packed with B12, which is important in keeping an active brain function and substantial energy.

  • Greek yogurt also contains protein that helps repair damage caused by an intense workout.

  • It is rich with calcium too, which is great for weight loss and your overall wellness.

2. Eggs


An egg contains only 70 to 80 calories. This is why eggs should also land your healthy ingredients list! What's more, you can use it in various ways, and enjoy them in many tasty recipes!

Eggs make a great addition to casseroles, spaghetti carbonara, hash brown nests, and breakfast enchiladas, sandwiches, and healthy salads!

Well, eggs aren’t just a good kitchen staple, they’re packed with health benefits, too! They contain some of the most important nutrients that help support and promote your optimum wellness.

Take note, though:

The egg yolk, which is the yellow part in the center of an egg, contains cholesterol. So, be particularly mindful about this and remember not to consume too much of it.

Here are the other amazing benefits of eggs to your health:

  • Eggs contain high-quality protein, which is an essential building block of muscles, blood, and bones.

  • The white part, commonly known as egg white, is packed with essential vitamins such as vitamins B6, B12, D as well as minerals like copper, iron, and zinc.

  • Eggs also contain choline, which is important in building cell membranes.

  • It also has zeaxanthin and lutein, which are beneficial for your eye health.

  • Some eggs even contain omega-3 fatty acids. This, however, depends on how the chickens were nourished and fostered.

3. Leafy Greens

Leafy greens such as kale, cabbage, and broccoli are packed with nutrients, vitamins, and minerals. They are one of the best cooking ingredients since you can also add them to a number of tasty dishes!

From stuffing your sandwiches to drizzling your baked specialties, you may find these leafy greens a substantial ingredient in your kitchen. They come with generous amounts of health benefits, too!

Here are the other amazing benefits of leafy greens to your health:

  • Leafy greens are loaded with vitamins like vitamins A, C, and K, which help build the natural defenses of your body and give you healthy bones and skin.

  • Leafy vegetables are also rich in minerals such as iron, magnesium, and potassium, which are good for your blood, muscle, and heart health.

  • They are also a great source of fiber, which can aid in your digestion and blood glucose.

  • Fresh greens can likewise improve your metabolism.

  • Dark, leafy vegetables also come with zeaxanthin and lutein, protecting your eye health.

4. Tomatoes


Tomatoes are known to be rich with the antioxidant lycopene. This antioxidant compound can combat free-radical damage to your body’s cells, helping to prevent illnesses and even cancer!

What's more, there are a number of mouthwatering, healthy recipes you can do using tomatoes! You can add them to your salsas, sauces, and sandwiches.

Here are the other amazing benefits of tomatoes to your health:

  • Tomatoes can help lower your cholesterol levels and reduce your blood pressure as well.

  • Tomatoes are also great for diabetes sufferers since they can decrease blood glucose, too.

  • Tomatoes contain vitamin C, fiber, choline, and potassium, which all contribute to a healthy heart.

  • Water content and fiber-rich foods such as tomatoes can help you have normal bowel movements and good hydration.

  • Tomatoes are packed with beta-carotene, lutein, and lycopene, which promote healthy eyes.

5. Spices

Spices give your recipes that extra kick and flavor! With the benefits that come with them too, there’s no reason not to include spices in your healthy ingredients list.

Make sure that these staple ingredients are not leaving your kitchen as they can boost the texture and flavor of your favorite recipes!

Here are the other amazing benefits of spices to your health:

  • Spices, particularly Ceylon cinnamon, can help combat inflammation, and reduce the level of your blood sugar.

  • Spices can also help improve your memory and brain function.

  • Peppers, turmeric, cumin, chilies, and cinnamon can lessen your appetite and boost your metabolism rate.

  • Spices have antimicrobial and antioxidant properties, which can attack bad bacteria in your body.

  • An active component called capsaicin, which can be found in chili peppers has been found to dwindle and eradicate cancer cells. 

How to Choose Healthy Ingredients for Your Meals

While it’s a good start to know which are the top healthy ingredients you need to store in your kitchen, you must know how to choose other healthy staples, too.

Below are some tips you can use to help you make the right food choices for your next grocery trip:

Choosing the Right Vegetables

You have to consider various factors when choosing the right vegetables: season, appearance, smell, and feel. Picking the best quality ones will mostly involve your senses. How?

Use your sense of sight to determine if the vegetables are fresh or not. Spoiled vegetables may have discoloration or limp. You can also find your sense of smell useful as stale ones commonly have a foul odor.

Remember: When trying to determine whether a vegetable is fresh or nut, don’t hesitate to get your senses working. They are essentially what you need in picking healthy vegetables for your meals.

Choosing the Right Fruits

You also need your senses when selecting fresh and ripe produce. Most fruits should have an even and smooth surface.

Do this simple trick: Look for dents and pits as these may indicate that the fruits are starting to rot or in poor condition due to shipping. A light aroma may also indicate that the fruit has the right amount of ripeness.

Choosing the Right Meats

Meats serve as the vital element of many recipes. And since they play a central role in many sumptuous dishes, you need to be extra keen when choosing the right meats!

Pay attention when selecting quality meats since you’d want to get the prime ones. When shopping for meats, your sense of smell should still be at work. If the meat smells off, there’s a chance it’s no longer fresh.

Poking the meat can also help you determine whether it is indeed fresh. If you poke it and it returns to its original shape, the meat is likely in good condition. Don’t forget to check the color, too!

Chicken should have a pale pink to a pale yellow shade. A rosy pink color is ideal for pork, while a beef should possess a bright red shade.

Choosing the Right Spices


You may be intimidated to use spices when cooking, and it’s completely understandable. Spicy foods are not for everyone, so it’s normal to be a little hesitant to add it to your dish.

Unlike the process of choosing vegetables, fruits, and meats, which commonly depend on your senses, choosing the right spices heavily relies on the dish you’re eyeing to cook.

Cinnamon is a great choice for baked goods such as cookies and pies. In choosing the best ground cinnamon, look for the one that has the palest color. They may look pale but they actually contain the most flavor.

Paprika, meantime, is a staple spice in many Hungarian dishes. But, you can add this too in your savory recipes. You can also use spicy cayenne to your dishes, especially for Mexican and Italian cuisine.


Storing healthy ingredients in your kitchen is a must. These common kitchen staples will allow you to explore many delicious meals.

Whether it’s a quick meal or a more special dish, these healthy ingredients will surely help make a great meal that will satisfy your taste buds and tummy!

1 comment

  • Peter Shaw

    Great article! Thanks for posting this guys!

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