Whenever you go shopping, you usually have an idea of what you want to buy. So you buy the same things over and over again. Then, the first few days after shopping, you feel that the cooking options end when the refrigerator is full. But as time passes, increasingly, you have to jump into the store for a single ingredient. And he usually doesn’t stay with one. So, although it is common and normal, it is possible to avoid wasting time and money on daily defection to the store for some small thing. Yes, it’s time to change your shopping habits.
During your next shopping trip, choose ingredients that allow you to prepare hearty, healthy meals that last for more than a week, saving your time and wallet. Here are the items you should always have in the fridge.
Ten foods you should always have in the fridge
The eggs are fantastic. Dot. If you should only have one item in the fridge, it’s eggs. Many people tend to worry about the yolk and its cholesterol content. However, egg yolks are healthy. They are a rich source of B-complex vitamin choline, which helps develop the fetus’s brain and reduces inflammation. Don’t even think about getting rid of egg yolk when you’re making breakfast in the morning. Eggs are an excellent source of proteins, vitamins (A, D, and B12), and other essential nutrients. One egg contains six grams of protein that fills the stomach and has only 70 calories. And how to consume eggs? The possibilities are truly endless. You can eat them cooked, baked, poached, stewed, or mixed. Or you can use them for sandwiches, salads or pasta.
We’re talking about real butter, not margarine and spreads. Even if you do not use butter every day, it is a super versatile ingredient for preparing any dishes in the pan. Plus, your pot won’t sauch if there’s a piece of butter in it. Butter contains many fat-soluble vitamins, vitamin K2, which has a substantial health benefit. In addition, butter contains a decent amount of short- and medium-chain fats metabolized differently from other fats. As a result, they lead to a feeling of suction and increased fat burning.
TIP: Just a few seconds, you tear your eyes off the boiling pasta, and the next moment the water oversteers on the hob. Add half a tablespoon of butter to the water in a saucepan or butter the edges of the pot, and this problem is a thing of the past.
You could write a whole article about the health benefits of butter.
Okay, some of you might think, really mustard? Top 10? Yes! Because mustard is one of the few spices that is negligible in calories/sugars/fats/etc. And adds a heap of flavors already in small quantities. So always keep mustard in the fridge, whether it’s Dijon, yellow, Krems, brown, or any other kind. Dijon is ideal for salad dressings, sauces, and marinade for chicken and pork. Grain mustard is great for sandwich spreads.
Despite its creamy structure, mustard is nothing more than a mixture of spices and acidic liquids, none of which can spoil. Nevertheless, it is recommended to keep the mustard in the refrigerator so that the spiciness of the mustard does not dissipate too quickly. The taste of mustard will decrease over time, but if “wandering” food particles do not get into the container, you do not have to worry; quality mustard will not spoil in the refrigerator even after a long time.
Did you know that… Pythagoras approved mustard seed cladding as a cure for stinging scorpions. Hippocrates praised the mustard paste as a miraculous means to calm the pain, and old Roman doctors used it to relieve toothache. They weren’t alone. Over the years, mustard has been used to stimulate appetite, sinus and prevent frostbite. Now it is presented as a supplement to weight loss, asthma suppressant hair growth promoter, immunity booster, cholesterol regulator, dermatitis drug, and even as an effective way to avert gastrointestinal cancer. Therefore, talk to your doctor about whether mustard is suitable for you.
If you’re going to have one fruit in the fridge, it’s lemon. Lemon is a kind of culinary savior. It is ideal for the after-court-after thing of bland food, which will give it a sparkle. It is also great for preventing sticky pasta, protects poached fish, and “lifts the mood” of stewed meat and soups. Lemon covers fruits and vegetables from oxidation and browning, such as chopped apples or avocados. It also helps to inhibit the growth of bacteria in food. It is fantastic not only for the agencies of the dishes, but it is even better for drinks. Lemon water will soothe your digestion and support the immune system.
TIP: Usually, the last step before enjoying a piece of grilled salmon is to sprinkle it with lemon juice. But it can also be a great starting line. Cut the lemon into rings and treasure the slices directly on the grill. And you have the perfect non-adhesion surface to grill salmon, swordfish, or whatever your heart desires.
Lemon is miraculous; even from dull food, it conjured up a culinary poem.
Greek yogurt is packed with protein, calcium, and vitamin B12. It is also a great source of probiotics that help support a healthy digestive system. It has twice the protein content of regular yogurt, of course, without added sugar as in seasoned yogurts. Greek yogurt should be the basis of your refrigerator. Use it as a substitute for cream in sauces, curries, and soups. Or add one cup of Greek yogurt to your favorite breakfast smoothie to get an incredible 22g of protein. Replace it with mayonnaise in salads and dips, or use it for baking.
TIP: If you are thinking of buying a new refrigerator, read our test of the best refrigerators with freezers for 2022.
Vegetables should make up one-third of your diet. Stock up on carrots, celery, beets, and peppers, as they have a longer shelf life than other vegetables. You can use them on stews to prepare the broth, dips, and many different types of recipes. It can be spinach, arugula, mixed baby vegetables, or a spring mix – add them to soups, salads, rice, pasta, smoothies, and protein shakes. Do you love salads, but do you hate making them? For faster preparation, buy pre-washed and chopped vegetables, and in a few minutes, you have a salad of restaurant quality. Complete with a delicious dressing and add a lean protein. However, beware of caloric dressings. Replace them with balsamic vinegar, or at least choose a 1:1 ratio. Add vegetables to your favorite recipes, grill them or dust them. Deciduous vegetables are packed with vitamins (A, B2, B6, C, E, and K and folate) and minerals (calcium, copper, fiber, magnesium, potassium, and zinc).
Greek yogurt and fresh vegetables. There’s not much more to be said.
Grilled chicken breast, turkey burgers, fish, beans, QuinoaQuinoa. They are ready to eat in a moment and allow quick and easy dinner preparation at the end of a long day. Whether you’re a vegan, vegetarian, or a proud carnivore – proteins, incredibly lean proteins, are exceptionally good for you because they’re packed with nutrients without being too burdensome for the digestive system. Also, some species of fish are a great source of lean protein. Most fish have a lower content of situation fats, such as poultry or beef. A fish like salmon is an excellent choice because it contains many omega-3 fatty acids – good fat that can benefit your health. Omega-3 fatty acids protect your heart by keeping your blood vessels healthy, reducing inflammation, blood pressure, and triglyceride levels. Tuna, mackerel, cod, herring, and anchovies are also full of protein strength and nutrition. Stewing is an ideal way to prepare fish. Baked fish is another excellent delicacy that requires minimal effort. Put these items on your shopping list, and you can enjoy healthy and amazing meals throughout the week.
Bone broth is an incredibly nutritious superfood that has been consumed for thousands of years for its health benefits, such as strengthening bones, nails, and hair and reducing inflammation and joint pain, in addition to supporting the immune system and improving digestion. These benefits result from the high content of collagen, gelatine, amino acids, and minerals. Of course, the best way to eat broth is in hot soup, but you can use it as the basis for an incredible number of recipes, whether as a base for soups, curries, stews, sauces, or cook rice, pasta, or even QuinoaQuinoa in it.
The slow cooker is ideal for preparing broth
How to prepare a robust broth from bones – The easiest way is to put the bones out of other prepared dishes. For example, chicken bones can be a reasonable basis for bone broth entirely with a beak and claws. Or you buy bones at a butcher shop or a supermarket.
To prepare a homemade broth, try the following recipe:
4 liters of water
0.3 dl vinegar
1.5 – 2 kg bones and tissues
Boil the ingredients in a large or even slow saucepan for 10-24 hours, then leave to cool. Overestimate and pour into smaller containers for storage in the refrigerator or frost. You can also add salt, vegetables, and herbs such as sage or thyme for a richer taste.
WineAlways keep the wine handy because it works wonders when you add it even to a saucepan with spaghetti sauce. The wine is excellent to drink, and it’s a delicious ingredient to cook. You can use the wine in a variety of dishes. You can cook and kiss with it; it can be used in a marinade or be in the recipe for baking. Always make sure that the taste of the wine matches the other ingredients. And never use a wine you don’t drink. If you do not like its taste directly from the bottle, you will not like it in the mixture with food.
When you take some fat from meals, you usually need to add another ingredient to replace the lost moisture. Here are some examples of how to use wine for this:
- instead of stewing vegetables in piles of butter or oil, you can prepare it in a smaller amount of oil plus a little wine for taste and moisture
- instead of containing 1/2 cup of oil, reduce the fat to 1/4 cup and add 1/4 cup of wine
- instead of adding 3/4 cup of oil to the cake recipe, add 3/4 cup white or dessert wine to the dough
Wine and cheese = matched pair.
ExtraordinaryIt’s good to have a few different kinds of cheese in the fridge: parmesan, grated cheese, as well as sliced sandwiches, and burgers. While wine and cheese are a great couple in themselves, cheese can almost always “cure” even the worst prepared food. But you can make do with one popular type of cheese. Sprinkle it with cheese, and you’ll change it from boring to awesome in seconds.
Did you know that… even if you suffer from lactose intolerance, you don’t have to say goodbye to cheese forever! Just choose the suitable types. Older cheeses contain less lactose than fresh ones and can usually be enjoyed without feeling uncomfortable. Think of cheeses like brie, camembert, cheddar, gouda, parmesan, provolone, and Swiss cheese.
Sometimes it can be easy to have a refrigerator full of food; sometimes, it can be easier to jump on a pizza or burger. Even if it doesn’t sound bad, you should have at least a few things in the fridge. If you have only a limited amount of time per week to buy groceries, get items from our list. When you come home after a long day at work, it will only be a matter of a moment to have delicious and full-fledged food on the table. And last but not least, your kitchen is probably the only place where you have complete control over the type, quality, and amount of food you consume – and that counts.