You might have heard that cooking at home is better for your health. While restaurants are popular due to their convenience and good-quality food, cooking at home allows you to control what goes into each meal which can help improve your health. Cooking and eating meals at home can also save you money. Here are ten easy staples you can use to get started preparing healthy meals at home:
1. Canned tuna
Canned tuna is probably one of the most commonly purchased items in your grocery store. It’s easy to prepare and comes in many forms, meaning you can choose how you want to prepare it. Here’s one idea on how to use tuna in a healthy meal: Simply heat some beans of your choice until they are warm; then mix them with mayo, canned tuna, and garnish with shredded lettuce and chopped tomatoes. You can also use tuna as an ingredient in a pasta salad, mac and cheese, or on its own with mayo in a sandwich or salad. Either way, the tuna retains its nutritional value regardless of how you eat it.
2. Eggs
Eggs are a great source of protein, and the yolks contain a lot of healthy fats. Plus, eggs are versatile; you can cook them in many different ways—from scrambled to fried to hard boiled. For example, you can hard boil eggs in their shells, then peel and slice them as a salad topper, egg salad sandwich, or mix the yolks with a bit of mayo or hummus for a deviled egg. You can likewise scramble a few eggs with some diced veggies, such as diced bell peppers, onions, tomatoes, and mushrooms, or some herbs and spices to make an omelet.
3. Plain greek yogurt
Greek yogurt is very high in protein and comes in all different flavors, making it perhaps the most versatile food on this list. In particular, you can can use plain greek yogurt as a healthier substitution for sour cream or mayo in baking and cooking, or you can mix greek yogurt with some fruit, granola, and a teaspoon of honey to make a healthy breakfast parfait or blend it with a banana and some frozen fruit as a smoothie or shake.
4. Rolled oats
Oats are high in fiber and contain more protein than many other breakfast cereals on the market. Plus, you can bake with oats to make healthy muffins, breads, or breakfast cookies. For a hearty yet healthy breakfast, simply put a ½ cup of quick oats in a bowl, pour in some milk or hot water and heat it in the microwave for 1 to 2 minutes. You can also add fresh berries, bananas, raw nut butter, honey, or anything else you desire to give your morning oats an extra kick.
5. Mixed nuts
Raw nuts are high in healthy fats and protein, which the human body uses as fuel so you can feel fuller longer. You also don’t have to stick with just one kind of nut. Peanuts, pistachios, almonds, hazelnuts, brazil nuts, walnuts, cashews are all great options—just make sure they are unsalted and unseasoned for the healthiest option. For a quick snack, mix the raw nuts of your choice with pumpkin seeds, dried cherries, dates, and coconut. Nuts also make a great salad topper.
6. Chicken breast
Chicken is one of the most popular meats around the world, and for good reason! It contains very little saturated fat and plenty of lean protein. Plus, chicken is an excellent source of iron. It’s also super versatile—chicken can be baked, steamed, or grilled. It can then be sliced to keep in the fridge for salads, sandwiches, stir frys, tacos, and pasta.
7. Dry beans or lentils
Beans contain so much fiber that they can make you feel full and boost your metabolism because they take longer to digest than other foods. You can buy them dry and soak and cook them at home, or you can buy them canned if you prefer not to wait. You can make soups, salads, hummus or bean dips, burrito filling, and casseroles with all sorts of beans (including red, kidney, black, chickpeas, pinto, lentils, and navy beans). They also can last forever when dried and canned.
8. Berries
Berries, including blueberries, raspberries, cherries, cranberries, and blackberries, are delicious and contain an antioxidant called anthocyanin, which helps prevent cancer cells from growing. You can add fresh or frozen berries to your smoothie, salad, cereal, or fruit salad for a boost of cancer-fighting goodness. Berries are also an excellent source of fiber.
9. Frozen veggies
Frozen vegetables are a great ingredient to have on hand when you want to throw together a healthy meal quickly. Frozen (not canned) vegetables are just as high in vitamins, minerals, and fiber as fresh vegetables. You can add frozen veggies to soups, stir fries, pasta, casseroles, or thaw them for salads very quickly. Simply steam some broccoli and serve with lemon for a great dinner side.
10. Leafy greens
Leafy greens are packed with minerals like calcium, iron, and magnesium, and they help reduce the risk of many diseases, including cancer and cardiovascular disease. Even if you aren’t a fan of lettuce, you can opt for baby spinach, arugula, kale, radicchio, or swiss chard to use for soups, burgers, sandwiches, and even smoothies—you can get a daily dose of your greens without even knowing they are there.
