10 Healthy Foods to Keep in Your Kitchen

Moms and dads are always looking for new recipes that are quick, easy and nutritious for their family. If you’ve got the right ingredients on hand, you can whip up a fast, flavorful meal in no time. What are these magical foods? Get your list writing tools together and start taking notes now.
Health.com asked registered dieticians, personal chefs and bloggers what their “must have” foods are for a well-stocked kitchen. Here’s their “should haves
”. Healthy Foods to Keep in Your Kitchen

1. Extra-virgin olive oil. It’s one of the primary ingredients for the healthy Mediterranean diet. Los Angeles-based personal chef Hallie Norvet recommends buying cold- pressed olive oil for the best flavor. Cook with it, but also drizzle over finished dishes, like grilled fish, pasta, and vegetables sides. The fat in olive oil is considered “good fat”, but don’t overdo it. At 120 calories in a tablespoon, a little goes a long way.
2. Nonfat Greek yogurt. Greek yogurt is packed with 18 grams of protein per 6-ounce serving. Though it's creamy and seems indulgent, it contains just 100 calories per serving. You can substitute yogurt for mayo and sour cream in many recipes, creating great low-cal and low-fat dishes. Healthy Foods to Keep in Your Kitchen 
3. Canned olives. Olives are one of those foods that people either love or don’t care for. Personally, I like them. They have a long shelf life, they can be thrown into a variety of dishes, and they have heart-healthy monounsaturated fats. Go for all natural without added sodium. Throw them on top of salads, stir them into pastas, or try snacking on them. You can eat 10 for about 50 calories. "They're perfect when you're craving something salty, but it's more satisfying than a fluffy cracker in your belly," says dietitian Jenna Braddock, RD. Healthy Foods to Keep in Your Kitchen

4. Honey. Honey is a natural sweetener. Sweeten homemade marinades and salad dressings. Braddock also likes to incorporate it into whole-grain baking. "Whole wheat flour can be denser, but adding honey in place of regular sugar keeps things tender and moist." In recipes that call for sugar, swap in an equal amount of honey and reduce baking temperature by 25 degrees.

5. Garlic. "Garlic allows you to add flavor to your dishes quickly and easily without unhealthy fats or processed ingredients," Norvet says.

6. Quinoa. A lot of people may not be familiar with quinoa, but it’s really worth getting to know. Quinoa is usually considered a whole grain, but is actually a seed. In one cup of cooked quinoa, you get 8 grams of protein and 5 grams of fiber for just 222 calories. Plus, the hearty whole grain is a good source of energizing iron and B vitamins. Chef and registered dietitian Allison Stevens also likes it because it's one of the speediest grains to cook; it's ready in 15 minutes. Combine cooked quinoa with shredded chicken, chopped veggies, and toss with olive oil, lemon juice, salt and pepper. Or, eat quinoa hot as a substitute for oatmeal. Stir in almond milk, dried fruit, nuts, and drizzle with honey.

7. Tomato paste. "Tomato paste adds a great umami flavor, or a richness to food that you're trying to keep low in calories and fat," says Braddock. Even better: tomatoes, particularly tomato paste, are bursting with cancer-fighting lycopene. Healthy Foods to Keep in Your Kitchen

8. Bananas. Great in cereals, smoothies, mixed with plain yogurt and a little honey. Bananas are high in potassium, vitamin B6, vitamin C. For a quick snack, smear a banana nut butter or top on whole grain toast.

9. Eggs. One egg contains six grams of belly-filling protein for only 70 calories. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels. Hard-boil a bunch at the beginning of the week for an on-the-go breakfast or snack with a piece of cheese and fruit, says Wieczorek. Healthy Foods to Keep in Your Kitchen

10. Herbs de Provence. I use this on just about everything. It’s an easy to find herb blend of thyme, rosemary, basil, parsley, oregano, tarragon, marjoram, and lavender that adds a nice herbaceous seasoning for any dish, which is why this is one ingredient Stevens always keeps on hand.

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