Credit: Getty
Strong Women
4 superhero cupboard ingredients to give your meals an extra nutrient boost
By Lauren Geall
2 years ago
4 min read
Eating healthy is about more than just the fresh stuff – here are four cupboard staples that pack a nutrient punch.
Type the words ‘healthy diet’ into Google, and you’ll be met with an avalanche of photos of delicious-looking fruit and vegetables. From dark leafy greens and bright orange carrots to shiny tomatoes and deep purple blueberries, healthy eating is synonymous with fresh, perishable produce.
There’s a reason for this, of course. Fresh fruits and vegetables don’t just contain many of the vitamins and minerals our bodies need to thrive, but they’re also a rich source of dietary fibre (which is good news for your gut) and can help to reduce your risk of heart disease, stroke and certain types of cancer. However, there are plenty of non-perishable health foods that can offer or add to these benefits, too.
While you always want to include a range of fresh fruits and vegetables in your diet, having a collection of these longer-lasting ingredients can make healthy eating a lot easier and more affordable. Not only will you always have them in the cupboard when they’re needed, but they won’t go off if you don’t get around to using them within a week or two (which is ideal if you live alone or want to cut down on food waste).
Want to start building your store cupboard collection? We asked Ellie Birch, senior nutritionist at Holland & Barrett, to share four long-lasting foods she’d recommend stocking up on.
1. Flaxseeds
The gift that keeps on giving, flaxseed is one of those ingredients that is both versatile and nutrient-rich – making it a smart pick for anyone looking to boost their ingredients collection.
“If you’re looking for a food that packs a punch but doesn’t cost the earth, look no further than one of the oldest crops in the world, flaxseed,” Birch says. “Flaxseeds have been a staple food across Africa, Asia and Europe for centuries, and contain essential omega-3 fatty acids known as ALA (alpha-linolenic acid) which contributes to heart health through the maintenance of normal blood cholesterol levels.”
If you struggle with low energy, flaxseeds can also help to give you a boost, Birch says. This is because they’re a great source of protein, dietary fibre and magnesium, “which contribute to energy production and the reduction of tiredness and fatigue,” she explains.
“Flaxseeds can also be added to a wide range of recipes like homemade flapjacks, seeded loaves, soups and salads, or simply eaten as a snack, making them one of the most versatile health foods around.”
2. Oats
What’s not to love about oats? Besides being super tasty and easy to mix with a bunch of other ingredients, they’re also great for boosting the health profile of your diet.
Birch explains: “Oats are an energy dense carbohydrate, are rich in dietary fibre (which supports gut health) and are proven to lower cholesterol levels and have antidiabetic effects by balancing blood sugar.
“Oats can easily be incorporated into breakfast routines with porridge, overnight oats and granolas, as well as being incorporated into baking and desserts.”
3. Couscous
At first glance, couscous might seem pretty innocuous. It looks and tastes pretty bland, and the size of the pieces – which are made from combining semolina flour with water – make it seem unsubstantial. But looks can be deceiving.
“Couscous has several benefits due to its high selenium content,” Birch explains. “It can support thyroid function, maintain immune health and protect cells from oxidative stress, in addition to contributing to the maintenance of normal hair and nails.”
If you’re vegan or trying to follow a more plant-based diet, couscous is also a great source of plant protein – there are about 6g of protein in an 165g portion.
“Couscous can be used across a variety of recipes from salads, stuffed vegetables or sweetened to create a breakfast alternative,” Birch adds.
4. Lentils
You’d probably be hard-pushed to find someone who says lentils are their favourite food – but these cheap and cheerful legumes have a lot to offer.
“They are low in saturated fat while being a good source of SDS (slow digesting starch), pre-biotic fibre, protein, numerous vitamins and minerals and one of your five a day,” Birch explains.
“They are a versatile ingredient and can be used in several dishes such as soups, salads, curries and even cakes.”
Images: Getty
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