Let me tell you – when you have a sporty guy at home who trains 5-6 days a week, food disappears almost at the same rate as cake disappears at a kids’ birthday party.
To manage the demand, I try to focus on food that’s quick to prepare, and with a high nutritional value.
Take a look at my 10 healthy food staples and (some) of the meals I use them for.
My 10 Healthy Food Staples
1.Fish/Meat (beef, chicken)/Organ Meats
Let’s start off with the protein.
Fish, in general, is a great option and my personal fave – – be it trout, salmon, wild-caught salmon (smoked or fresh).
I love how simple and easy it is to cook it – just sprinkling some sea salt and pepper on top, add asparagus on the side and just bake for 20-25 minutes (I add the asparagus in the last 15 minutes only), and voila! – Dinner is served!
I’ve been experimenting with some Asian variations of preparing chicken and so far we’re quite delighted with the results!
All that matters is to add diversity to your diet so you don’t get bored or feel restricted.
Another staple in our fridge has been minced meat, mostly beef.
It’s easy to throw it in the pan with a few spices and tomato sauce, cook it until it’s done, and add it to some wholewheat pasta.
Shred some parmesan cheese on top and you have a quick dinner for the busy week evenings.
Related reads: Easy Meal Prep Ideas For Dinner
2. In-season fruits – berries, citrus, bananas, apples
I try to focus mostly on in-season fruits but bananas and apples are always present in our shopping cart.
Well, bananas are a very convenient and easy snack, the same goes for apples (especially if you dip them in some peanut butter – yummy! ).
I also use the bananas for my regular Sunday pancakes – the recipe for which you can find here.
Trust me – they are worth a try!
Another thing we rarely go without are different kinds of berries to either add to an occasional smoothie, to my oatmeal, or even to some plain yogurt for an afternoon snack.
When I was growing up, my mum always said that you should have at least three kinds of fruits in your house at all times.
I try to do the same now!
Same as fruits, I try to buy mostly in-season vegetables that are locally grown.
Right now Germany is intensely loving asparagus – you can find them everywhere!
There are even temporary booths open specifically for asparagus on the streets.
I don’t mind it one bit and take full advantage!
Apart from that, I try to buy a variety of veggies and greens.
I also strive to prepare them in different ways – either steam them, boil them, or roast them.
These are the regulars on my shopping list: tomatoes, cucumbers, zucchini, aubergines, green onions, carrots, and all kinds of greens – from baby spinach to arugula.
Eggs got some bad reputation in the past years but for no good reason.
Despite all the false propaganda, eggs are one of the main staples on our menu and we have some sort of egg meal almost daily.
It’s a highly nutritious meal and by now I can fix it in just about 10 minutes – most frequently delicious scrambled eggs with feta cheese and spinach or over medium with a side of veggies.
If you want high-quality bread, Germany is the place to be!
I am so lucky in that sense since I am a huge bread lover (who isn’t?!) and the variety here is ridiculous.
As you’ve certainly noticed already, the majority of my meals revolve around three adjectives – simple, quick, and healthy.
And what is easier than some whole wheat avocado toast?
Not that it has to be an avocado toast; the possibilities are only limited by your imagination!
A little hint: try Ezekiel bread – it contains sprouted grains, which makes it high in fiber, minerals, and vitamins.
And not just any rice but basmati rice – not only does it have a great aroma but a relatively low glycemic index as well.
I like to have meals that are macronutrient-balanced, so rice comes as a very convenient and simple carbohydrate option.
The rice cooker is a great help with that.
7. Coconut milk
I think we can all agree that coffee is life.
But I just can’t have my coffee without some kind of coffee creamer and I find that coconut milk serves that purpose beautifully.
It’s natural, has an awesome taste, and to top it all off – it provides numerous health benefits.
Coconut milk is rich in healthy medium-chained fatty acids that are easily absorbed by the body and used for energy.
And that’s just scratching the surface.
They don’t call it the “miracle liquid” for nothing!
While we are on that, another thing that you can ALWAYS find in my pantry is coconut oil, which I use for all kinds of sweet bakes.
Oatmeal is our most standard breakfast – usually topped with a spoonful of peanut butter and a handful of berries.
But apart from that, oats1 do a great job as a substitute for flour and make any baking adventures much healthier.
Oh, they are also a key ingredient for my Sunday pancakes which I mentioned before.
Another easy side that I’m loving.
Beans are high in fiber, iron, and vitamin B and are very delicious.
Sometimes I go a bit British and enjoy them on the side of my eggs, sometimes just in salads to make them more filling or even as a side to fish.
10. Peanut butter
Well, what’s more there to be said – peanut butter.
Crunchy peanut butter.
Yup, running out of peanut butter is a living nightmare, so we just never do.
Luckily, I found the BEST peanut butter ever – the MyProtein Crunchy peanut butter that comes in a 1kg jar.
If you think 1kg of peanut butter is a lot…well, I guess you’ve never tried this one, cause it’s just never enough! 😀
We usually order at least two and I am almost ashamed to admit that we go out of it quicker than advisable. 😀
But before you judge me, just order it and try for yourself.
This was my healthy food to keep on the house list – What about you?
- What are your must-buy foods?
- Do you have a good recipe suggestion?