Jun 19, 2019
Having the right foods on hand at all times is key to setting yourself up for success. Even better is stocking up on foods that are versatile in their usage, meaning that a minimum of ingredients can result in a maximum of delicious and wholesome outcomes. Below are our top five foods to have on hand to ensure you’re never left wanting.
As nature’s candy, blueberries are low in calories yet high in nutrition. Even better, they’re a multitasking fruit that’s ready to go, fresh or frozen.
Why are these little gems so good? Blueberries are one of the highest sources of anthocyanidins, a powerhouse antioxidant that not only gives the berries their blue colour, but has been shown to improve collagen in the skin and reduce cardiovascular disease. One study from the Harvard School of Public Health and the University of East Anglia in the UK saw the consumption of anthocyanidins led to a reduction in the risk of heart attack by 32 per cent in young and middle aged women.
Add blueberries to smoothies, top on muesli or yoghurt, use as a sweet yet subtle addition to salads, or simply eat straight from the punnet.
Full of probiotics, the live microorganisms essential for good gut health, Greek yogurt is a genuine all-rounder that can be enjoyed any time of day.
Enjoy this calcium and protein packed food for breakfast, either solo or on top of overnight oats or fruit. At lunch, combine with a squeeze of lemon juice and a dash of olive oil and toss through a salad to coat. At dinner, use as a foil for lamb or chicken, or savour for dessert topped with a drizzle of honey.
Be smart when weighing up your options at the supermarket however, as many yoghurt brands are packed with additional and unnecessary flavours. Also steer clear of skim or reduced fat yoghurts - often the fat is removed only to be replaced with other ingredients (again, think sugar or other thickeners etc.) Your best bet is plain, full fat Greek yoghurt.
Ultra high in omega-3 fatty acids, loaded with protein, B vitamins and potassium, smoked salmon is an all-rounder, and can be enjoyed at any meal.
Less fuss than its equally healthy counterpart, the salmon steak, the smoked variety doesn’t require cooking, meaning no clean up and no fishy smell in the house.
Great as a post-workout snack, on dark rye with avocado for breakfast or lunch, or just topped on a bowl of greens for dinner, this food will provide a hefty shot of nutritional value for zero preparation or worry.
A nutritional powerhouse, baby spinach leaves are the go-to green to always have on hand.
Packed with iron, calcium and magnesium, this versatile veggie can be thrown into smoothies, used as a salad base, sauteed with olive oil, ground down with pine nuts and oil to make pesto, or simply stirred into stews or soups.
Don’t worry if they’ve been left forgotten in the freezer drawer. Ageing greens can be frozen to be added to smoothies and curries at a later date. Catch them before they go off by storing in a ziplock bag and placing in the freezer.
Don’t be fooled - hummus is way more than just a dip. This smooth, creamy delight is packed with vegan protein and is multifunctional in its use.
Eat the traditional way as an afternoon snack with veggie sticks (think fresh carrot, cucumber or capsicum sticks), dollop on salads as a flavoursome and nutritional boost, spread on dark rye bread in place of butter, or simply eat with a spoon! Another added bonus? With hummus in your fridge, you’ll never be caught short for snacks when friends pop over unannounced!