Essential Food Items You Must Always Have At Home

Whether you are a great cook or not, there is an agreed minimum of food items to have in your fridge and your cupboards to eat healthy even on an evening when you did not have time to go shopping.

You come home one evening a little late, the store is closed, or you are too lazy to go shopping. Your first instinct would be to have it delivered, but this is not a good idea financially.

It turns out that you can do great things with next to nothing when it comes to cooking. To do this, certain foods are essential, such as cans, sauces, or frozen vegetables.

1. Eggs

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The egg has excellent nutritional qualities. It is a staple ingredient for many recipes and is also a good source of protein for vegetarians.

Omelet, boiled, scrambled, fried, hard or soft, there are a thousand and one ways to cook eggs, and they are found in many recipes, both savory and sweet. No need to ignore a box of fresh eggs in your kitchen.

2. Potatoes

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Potatoes are one of the starches that you should always have at home. They have an exciting energy contribution and are suitable for multiple preparations. In gratins, mashed potatoes, hash browns, in the oven like jacket potatoes, steamed for a healthy version, it’s up to you to vary the pleasures!

3. Wheat Flour

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We find this essential ingredient: wheat flour in many inexpensive recipes: pizzas, quiches, pies, cakes, pancakes, waffles, etc. Let yourself be tempted by homemade, tasty, and creative recipes while saving money. Preparing a pizza or a pie yourself is cheaper than buying them in the supermarket!

4. Pasta

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They appeal to young and old alike. They are ready quickly and provide a good dose of energy. It would be a shame to do without pasta. Vary the pleasures by changing the shape of these (shells, alphabet pasta to put in broths, lasagna, penne), their accompaniment but also the way of preparing them.

5. Canned Fish

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To fill up on omega 3, protein, and phosphorus without breaking the bank, consider canned fish. Tuna, salmon, sardines, trout will help you out when you have little time to cook or no fresh fish in your fridge.

6. Fruit Compotes


To eat fruit every day without going through the market box, put compotes in your basket. Unlike fresh fruit, they do not deteriorate and even keep for a very long time. They will provide the nutritional elements and fibers of the fruit while being easily digested.

7. Canned Veggies


Vegetables are part of a balanced plate, but you don’t always have time to peel and prepare them after a hard day’s work. Always have canned vegetables such as peas, carrots, mushrooms, or green beans at home.

8. Spices

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Eating spicy is good for your health. So, we don’t hesitate to add flavor to our recipes by adding garlic, onion, shallot, pepper, curry, cinnamon, nutmeg, turmeric, salt, or fat. Spices and aromatic herbs are a real nutritional gold mine. Garlic, thyme, parsley, and turmeric are rich in vitamins, minerals, and micronutrients.

9. Quinoa

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Quinoa is a plant rich in proteins, but above all, it contains all the essential amino acids that the body needs. Quinoa is also low in fat, high in iron, and high in protein. In short, it’s got it all! Little more, it is 100% gluten-free.

10. Nuts And Almonds

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Rich in magnesium and zinc, walnuts and almonds are a perfect snack to have at home in case of a bit of hunger. Nuts also have selenium and omega-3s, essential fatty acids that the human body cannot produce independently. We avoid snacking on junk food, and we do ourselves good.

Written By:
Titi Dokubo

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