10 Healthiest Foods Every Kitchen Should Have

The most valuable foods in the kitchen are nutritious ones, which can not only satisfy but also provide our bodies with useful substances.

Of course, these shouldn't be the currently fashionable quinoa or goji berries, which are expensive and of rather dubious value.

The products we will be looking at are simple, affordable and truly nutritious.

1. Apples

Apples contain many different vitamins and minerals. They are especially rich in vitamins C, B-6, potassium, and fiber. The brightly colored peel of apples is rich in the phytochemical quercetin, which has anti-inflammatory properties. Regular consumption of these fruits helps reduce the risk of cardiovascular disease, asthma, and Alzheimer's disease.

Try making these dishes:

• Salad with apples and ham
  
• Homemade applesauce
  
• Apple Crisp with Granola in a Skillet
  

2. Artichokes

Artichokes are rich in vitamin C, magnesium, manganese, potassium, and niacin. They are high in fiber and low in calories. Artichokes also contain polyphenols, which are powerful antioxidants. They protect cells from free radicals. Some claim that artichokes are beneficial for those with high cholesterol, but this has not been fully researched.

Recipes with artichokes:

• Caprese Salad with Prosciutto and Fried Artichokes
  
• Agnolotti with sauce and artichokes
  
• Striped bass with artichokes and olives
  

3. Bananas

Bananas are loved by many because they are delicious and sweet. They can be eaten plain or used in smoothies. Bananas are rich in potassium, which helps regulate sodium levels in the body, as well as other beneficial nutrients.

Try these dishes:

• Frozen Strawberry, Peach, and Banana Smoothie
  
• Banana pudding
  
• Cold soup with bananas and coconut milk "Che chuoi"
  
• Oatmeal pancakes with banana and raisins
  

4. Cabbage

Cabbage is rich in vitamin K, essential for normal blood clotting, as well as calcium, vitamins C, A, E, and B vitamins. Cabbage is also good to eat because it's low in calories, but it requires a lot of chewing. While you're chewing, you'll feel full.

Enjoy these recipes:

• Hearty casserole with zucchini and kale
  
• Cumin-Infused Coleslaw with Vinaigrette
  
• Thick kale and bean soup with toast
  
• Brussels sprout hash with caramelized onion sets
  

5. Carrots

Everyone knows that carrots contain vitamin A, which is good for eyesight. They're also high in fiber, the antioxidants polyacetylene, beta-carotene, and lutein, but low in calories. If you're craving a snack, munch on some carrots.

You might like carrot combinations in recipes:

• Carrot and ginger soup
  
• Roasted carrots, chickpeas and pine nuts
  
• Oriental carrot salad with pita chips
  
• Warm African Carrot and Spinach Salad
  
• Baked celery roots and carrots
  

6. Celery

Celery is rich in calcium, magnesium, and potassium—elements essential for bone, muscle, and nerve development. It also contains vitamins A and K and fiber. It's low in calories, making it a good choice for those looking to lose weight. Celery also contains flavonoids such as luteolin and apigenin, which have anti-inflammatory properties.

Recipes with celery:

• Celery root salad
  
• Celery Polpette in Tomato Sauce
  
• Celery gratin
  
• Celery root and pear puree
  

7. Onion

Onions are not only a very healthy seasoning that adds a wonderful flavor to dishes. They're also very nutritious. They contain flavonoids and sulfur-containing compounds that help fight inflammation. If you use onions, you can use less salt. You can use fresh or dried onions. Incidentally, dried onions are often sold with salt, so avoid buying this seasoning. Choose onions without salt. Your body doesn't need excess sodium.

Recipes with onions:

• Baked Leeks and Endives
  
• Baked red onions
  
• Glazed onion sets
  
• Shallots baked in foil
  

8. Oranges

Oranges are commonly consumed as freshly squeezed juice for breakfast. They are known to be rich in vitamin C, potassium, folate, and fiber. However, eating oranges whole is healthier than juicing them, as the pulp contains a lot of fiber, which is beneficial for digestion. It also helps you feel full faster.

Recipes with orange:

• Orange salad
  
• Avocado, Watercress, and Orange Salad
  
• Baked carrots with avocado and orange
  

9. Strawberries

Sweet, juicy strawberries boost immunity and strengthen connective tissue. They are rich in folate and vitamins. Ellagic acid, anthocyanins, and quercetin, which they contain, have a powerful anti-inflammatory effect.

Recipe with strawberries:
Hawaiian Fresh Fruit Salad with Strawberries

10. Tomatoes

Tomatoes are rich in vitamins A and C, as well as lycopene. All of these elements have a very beneficial effect on the body. Like strawberries, tomatoes have very good anti-inflammatory properties.

Recipe with tomatoes:
Tomato, onion and cucumber salad


Every kitchen should always have healthy foods that can be used for snacking and to prepare delicious and healthy meals.

Author of the article: Natalia Semenova "TopCook"

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