Prep suggestions
In your efforts to stock your pantry for healthy meals, don’t forget breakfast! In under 2 minutes in the microwave, quick-cooking oats become a palette for morning add-ins like sliced banana, peanut butter, blueberries, pepitas, or protein powder. No two bowls need ever be alike.
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A bowl of leftover oatmeal isn’t likely to appeal the next day — but even a small amount of extra dry quick-cooking oats can get put to good use. Sprinkle some into muffins or add it to meatloaf for sturdiness.
Health benefits
Oats take their place in the pantheon of so-called “superfoods” for good reason. Their soluble fiber has been linked to reduced cholesterolTrusted Source, while their beta glucan can help stabilize blood sugarTrusted Source. Meanwhile, diets rich in whole grains (like oats) may lower the risk of colorectal cancer.
Prep suggestions
Veggie, chicken, beef — not sure which broth to choose? You may want to try bone broth, an all-purpose choice that works well with all sorts of flavors. (Though all are made from animal bones, some bone broths are also steeped with additions like herbs, spices, and vegetables.)
Bone broth can create hearty soups and savory sauces, and it’s a great alternative to water for cooking rice and quinoa. Feel free to substitute it in recipes that call for other types of broth, like beef taco soup, chicken a la king, or even mac and cheese.
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After opening, you can keep bone broth in its original packaging in the refrigerator for 4-5 days. Or freeze it by pouring it into ice cube trays for easy small portions.
Health benefits
Though bone broth may not be the miracle food some people claim, it does have promise for promoting health.
Because it’s made by simmering animal bones, it contains collagen, glucosamine, and chondroitin,Trusted Sourcewhich could reduce joint pain. Other potential benefits include improvements in digestive health, sleep, and brain function.
Prep suggestions
Sweet potatoes’ earthy flavor pairs well with spices like cinnamon, nutmeg, and ginger, and their culinary versatility shines in global cuisine from Mexican to Indian dishes. Add cooked diced sweet potatoes to tacos, curries, or pasta. Or pop them in the oven whole as a reliable baked side dish.
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In a zip-top bag, leftover mashed sweet potatoes will keep in the fridge for 3-5 days. Save them for a novel, nutritious addition to smoothies or muffins.
Health benefits
The ample potassium in sweet potatoes keeps nerves and muscles firing properly, while their soluble fiber helps lower cholesterol and steady blood sugar.
Prep suggestions
Keeping a bag of spinach in the freezer is a surefire route to healthy, easy meals. Egg dishes like quiche and frittatas, spinach lasagna, and even smoothies are all just waiting for the veggie goodness of frozen greens.
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Frozen spinach that’s been cooked can stay refrigerated for 3-5 days.
Health benefits
Spinach is famous for its high levels of iron, the mineral that helps oxygenate blood. But it’s also quite high in fiber and the antioxidants lutein and zeaxanthin, which support eye health.
Prep suggestions
Pizza, pasta, salads — fresh tomatoes make their way into so many best-loved meals. Keeping smaller grape tomatoes on hand lets you create your tomato-y favorites with less slicing and dicing.
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One delicious way to hang onto leftover grape tomatoes even longer: Roast them! Bake the fruits with a drizzle of olive oil and sprinkle of salt and pepper at 400°F for about 40 minutes, stirring halfway through.
Estimates vary on how long roasted tomatoes will keep in the fridge (some say up to 2 weeks). Use your senses to assess whether they’re still good for use.
Health benefits
Grape tomatoes are a well-rounded fruit in more ways than one! They contain the antioxidant lycopene, famous for its role in reducing the risk of heart disease and cancer. Plus, they’re a significant source of folate, potassium, and vitamins C and K.
Prep suggestions
How many recipes start with a drizzle of olive oil? Too many to mention — but we’ll list a few! Tasty ideas for EVOO include dipping sauces (like this garlicky kale and spinach dip), a dinnertime hash (like this one with pastrami), or an appetizing crostini.
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When it comes to storing olive oil, you really only need to know one thing: Keep the oil in a cool, dark place in a dark or opaque bottle. It’ll stay good for up to 2 years.
Health benefits
Olive oil’s monounsaturated fatty acids (MUFAs) have lots to offer for health. ResearchTrusted Source has associated MUFA consumption with reduced risk of overall mortality, cardiovascular disease mortality, cardiovascular events, and stroke. No wonder EVOO is a staple of the heart-healthy Mediterranean diet!
Prep suggestions
Onions equate to a savory flavor boost in just about any recipe. Sauté them in a little olive oil as the foundation for rice pilaf or French onion soup, or include their caramelized sweetness in a blend of roasted vegetables.
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Onions will keep on the countertop for weeks, but once you’ve removed their skin and sliced into them, it’s best to store them in a zip-top bag or other sealed container in the fridge. Leftovers can garnish hamburgers, falafel, or wraps.
Health benefits
Some research shows that onions have antimicrobial properties, helping to defend you against infections.
Prep suggestions
Apples have long been a lunchbox staple, but lunch isn’t the only meal they’re good for. Consider diced apple as an oatmeal add-in, fry apples to complement pork chops, or make a quick fruit salad to accompany breakfast for dinner.
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One of apples’ top selling points is their longevity. In the refrigerator, they can last up to 6 weeks!
Health benefits
Vitamins C, potassium, fiber, and antioxidants like quercetin, catechin, and chlorogenic acid mean apples are a boon for overall health. StudiesTrusted Source have associated eating them with decreased BMI, cardiovascular disease risk, type 2 diabetes, overall mortality.
When you have healthy tools at your disposal, you can toss together meals that require minimal effort and fill you up with wholesome nutrients. Stock the kitchen with these 15 basics to take the mental gymnastics out of mealtime.
