Carlos Solis
Don’t overlook these handy “little things” in your kitchen pantry — they can help you stay healthy over the holidays and every day.
1. Fresh Herbs
Nutritionists emphasize the importance of including vitamin-rich herbs in your diet year-round. No dish should be without watercress, cilantro, sorrel, lamb’s quarters, arugula, and basil. You can grow these natural antioxidants right in your kitchen. To keep cut herbs fresh, store them in a container with water; this method is better than wrapping them in plastic wrap.
2. Herbes de Provence
Fragrant herbs from the alpine valleys are a hallmark of French cuisine and an essential component of Mediterranean recipes. The bold, spicy flavors and unique aromas of dried herbs are part of what makes Provençal cooking so distinctive. You can spot them in salads, baked goods, fish dishes, stews, and on steaks. This blend typically includes rosemary, thyme, sage, tarragon, marjoram, lavender, oregano, lemon balm, and mint. Herbes de Provence can add immune-supporting antioxidants and a lot of flavor to your meals.
3. Olive Oil
Extra-virgin olive oil is the highest grade and is considered the most natural and beneficial. It is a staple of the Mediterranean diet, widely regarded as one of the healthiest diets in Europe. Unrefined, cold-pressed olive oil has low acidity—often below 1%—a marker of high quality. This calorie-dense product is made from fresh olives without heat treatment or harsh processing. Essentially it isn’t cooked; the pressed olive oil is filtered and kept at room temperature to preserve the olives’ natural aroma. It brightens salads and adds a zesty note to fried fish.
4. Tomato Paste
In industrial terms, tomato paste refers to tomato pulp that has been stripped of seeds and skins and concentrated to a dry substance. The state standard regulates the dry matter content in tomato pastes to be no less than a quarter of the product’s weight. Tomato paste is low in calories (102 kcal per 100 grams) and high in lycopene, an antioxidant linked to a lower risk of some cancers and cardiovascular disease. Tomato paste also provides a feeling of fullness. This ideal companion for meats and dough is used in pizzas, stuffed cabbage rolls, stews, and borscht.
5. Mustard
Mustard helps break down fats and can stimulate metabolic processes. Traditional remedies use this spicy condiment for treating and preventing colds. Mustard contains compounds called isothiocyanates, which have anti-inflammatory and antioxidant properties. If you rub mustard on a piece of meat before cooking, the fibers will be more tender and flavorful, and the juices will stay in during cooking. Mustard also enhances the flavor of marinades and sauces.
6. Sea Salt
To reduce intake of refined sodium, consider replacing table salt with sea salt. Sea salt contains beneficial minerals—about 60 of them—including ones important for thyroid health, and those minerals can enrich salads, soups, sides, and more. To preserve these minerals, add sea salt to finished dishes rather than cooking with it.
7. Flavored Vinegar
Add spices and aromatic herbs to vinegar to create a flavorful product that can improve circulation. Use it to dress salads and in marinades. A teaspoon of flavored vinegar contains only about 5 calories. As a low-calorie alternative, use flavored vinegar instead of oil or sour cream.
8. Garlic
This folk remedy against viruses and bacteria has proven useful in treating and preventing the flu. Additionally, garlic can help lower blood pressure—it’s rich in sulfur compounds. The benefits of garlic lie in its low calorie count (about 4 calories per clove) and its ability to add flavor even to plain dishes. Plus, garlic has a long shelf life and can be stored dry or preserved.
9. Olives
Canned olives are rich in vitamins, minerals, and healthy fats. People in Mediterranean countries have lower rates of cardiovascular disease in part because they include olives in their daily diets. There’s no better prevention for atherosclerosis and heart attacks. Moreover, canned olives have a long shelf life. You can mash olives into a paste to make healthy sandwiches that satisfy hunger from breakfast to dinner.
10. Quinoa
This American grain contains about 15 grams of protein per 100 grams—two to three times more than many traditional grains: roughly 7.5 grams in rice and 3.5 grams in corn. Quinoa is an excellent alternative to oatmeal; it can be combined with other grains, salads, and soups. Plus, this exotic superfood is a festive and nutritious option for the New Year!
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