5 Items You Should Always Have on Your Grocery List (And Why)

 

Going grocery shopping is like entering a food wonderland, but figuring out what to buy can be a bit overwhelming. Whether you're a kitchen pro or just getting started , building a proper grocery list is the first step towards your next cooking adventure. In this article, I’ll dish out (pun intended) my top five must-haves items to add to your grocery to help ensure a more nutritious and balanced diet throughout the week — turning your kitchen into a culinary playground.

Let’s check (them) out!

  1. A Leafy Green Vegetable

Eating a more balanced meal can easily be done by adding a little more green to our usual dishes. Whether eaten cooked, steamed or fresh, adding in a leafy green vegetable at least once a day can help to add nutritious elements such as fibre, calcium and folate.

A few examples of leafy green vegetables include spinach, kale, broccoli, bok choy, Brussel sprouts, arugula or fresh herbs.

Use it to make…

  • A hearty lunch salad

  • A high fibre green smoothie

  • A crunchy addition to your sandwiches

  • A side to any rice-based dish

  • A simple veggie-filled pasta, curry or sauté

Looking to learn how to cook with more leafy greens? Read more about it here.

2. Your Milk of Choice

Milk has for a long time been a staple breakfast item in the average household. Rich in Vitamin D & Calcium, it makes a great nutritious addition to your breakfast meal or snack. Thanks to emerging practices, whether you’re making more conscious choices due to health or environment-related concerns, you’re more than likely ever going to find a type of milk that suits your taste, preferences and needs!

A few examples include cow’s milk (9g of protein) , soy milk (7g of protein) , oat milk (4g of protein) or almond milk (1g of protein) .

Use it…

  • As a liquid base for your oatmeal or overnight oats.

  • As a liquid base for a creamier smoothie.

  • As a main choice of beverage

  • For baking purposes

  • For a fresh hot/cold latte

Concerned about milk & antibiotics? Click here to find out more!

3. A Source of Healthy Fats

Omega-3 fats are considered essential fatty acids that can only be consumed through the foods that you eat. Moreover, research has shown that including more Omega-3 rich foods into our meals can help to reduce the risk of heart disease and should be introduced early on in our diets.

A few examples of these heart healthy foods include fatty fish (ex: salmon, sardines and trout), canola & soybean oil, nuts and seeds (ex: walnuts, pumpkin seeds flax seed and chia seed) and soy-based protein (ex: soy milk, edamame, tempeh or tofu).

Use it …

  • (Fish & soy protein) As a main source of protein for your next dish

  • (Canola or soybean oil) As a base for a homemade salad dressing or to replace butter/oil in recipes

  • (Nuts & seeds) As a simple topping for open-face sandwiches, salads or oatmeal

  • (Nuts & seeds) As a protein-rich snack option

Want to learn more about the fats in our foods? Learn more here.

4. A Plant-Based Protein

Plant-based diets have increasingly gained notoriety for their positive impact on the environment as well as on one’s overall health. A lot can come from exploring the myriad of possibilities that the world of pulses has to offer!

A few examples of plant based foods include legumes such as chickpeas, lentils and black beans, soy based protein such as tofu, tempeh or frozen edamame (my personal favourite) as well as any type of nuts & seeds.

Use them to make…

  • A tofu noodle bowl

  • A bean-based salad

  • A nourish bowl

  • A hearty soup, chili or stew

  • A Mexican-inspired recipe such as tacos or burrito bowls.

Looking to cook more plant-based? Read more about it here.

5. Aromatics

Finally, I always like stocking up my fridge with flavor enhancing ingredients. The use of aromatics in recipes can often be beneficial for our overall health as they can help to add a hint of flavor to our meals without the worry of excessive salt consumption.

A few examples include lemon, garlic, herbs (ex: thyme or rosemary) as well as onions & shallots.

Use it to make…

  • A baked fish

  • A savoury chicken marinade

  • Tasty roasted vegetables

  • A simple salad dressing

  • A quick to prepare pasta sauce

In sum, any type of menu can easily be improved with these simple additions to your grocery list! They can help diversify your menu by adding something new to your taste buds all the while playing key roles in contributing to a nutritious and well-balanced diet.

What do you usually add to your grocery list?

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Laura NguyenComment