Have you ever wondered how you could cook fast, healthy and quite inexpensive?

Here are some essential ingredients that it is recommended to have at home that you can use on a regular basis to fix healthy meals for you and your entire family.
They should be low in fat, salt and sugar with no added preservatives
Some of the healthiest cooking ingredients to have in your kitchen include:
1.Olive Oil
Canola oil has no saturated fat and is considered the most healthy oil by many authorities, including, the American Heart Association. It can be used in salads, for baking, and for pan cooking.
2.Non-Fat Yogurt
Non-fat yogurt, especially Greek yogurt is a wonderful substitute for recipes that call for mayonnaise, or sour cream. They can be used to thicken a variety of sauces and also make a great snack or breakfast.
 3.Onions and Garlic
It is possible to include onions in some recipes like soups, salads or a stir-fry. Onions have a very distinctive flavor liked by many people in their salads.
They help balance blood sugar for people struggling with this issue, such as Diabetics and those diagnosed with pre-diabetes.



Onions eaten in large amounts provide anti-bacterial properties for the body to fight harmful bacteria that may cause illnesses, that’s why we’re eating it mostly in winter:)
Furthermore, it is believed to help in the fight against obesity.
 4.Tomatoes
Tomatoes whether fresh or in a paste are a must-have ingredient. They can be eaten raw in a salad or made into various sauces for a sumptuous meal.
The red pigment in tomatoes is called lycopene and promotes the production of collagen for the gorgeous firm skin. Lycopene enables one to enjoy a good night sleep healing to the mind, body, and soul. Tomatoes are also believed to help the skin fight against sunburn when eaten in abundance.
Tomatoes also lower the risk of osteoporosis by strengthening the bones when eaten regularly. They also contain antioxidants necessary in the fight against cancer.
Drizzling olive oil on your tomatoes ensures you obtain additional nutritional benefits.
Finally, cherry and grape tomatoes are very low in calories; they can be eaten in abundance for snacking and with meals.
 5.Spices
I mostly use Chili Peppers and Turmeric. Spices help to make meals more flavorful without any added fat and calories. Spices also have many health benefits. Antioxidant, Anti-Irritant Properties, Cold Remedy, Weight Loss, Heart Health.

  6.Herbs
Most fresh herbs contain strong aromas that make a meal enjoyable, and they can be grown on your windowsill and therefore be easily accessible to create healthy and delicious meals.
Rosemary can be included in soups, for chicken dishes and in your cup of tea.

Ginger is another herb that is good for the digestive health and is believed to settle an upset stomach. It can be dried and used in a tea to relieve a cold because it is known to open the sinuses for easier breathing. I used it also during my pregnancy and long flights:)

Here are my favorite herbs, also I like to have  a potted herb garden in my kitchen with the following herbs:

   Oregano
Benefits: Antioxidants for Immune System Support, Antifungal, Antibacterial, Anti-inflammatory Properties, Cancer-Fighting Effects and Upper Respiratory Infections.
 Basil
Also Known As Saint Joseph’s Wort, This Spice Is Rich In Antioxidants, Vitamins A, K, C, Magnesium, Iron, Potassium, and Calcium.
Benefits: Reduces Inflammation and Swelling and Has Anti-Aging Properties.
 Thyme
Benefits and Uses: Acne, High Blood Pressure, Protection from Foodborne Bacterial Infections, Colon Cancer, Breast Cancer, and Yeast Infections.
RosemaryGreat Source of Antioxidants and Anti-Inflammatory Elements.
Benefits and Uses: Improves Digestion, Enhances Memory and Concentration, Neurological Protection, Prevents Brain Aging and Helps In Cancer Treatment.

ParsleyNutrients: Vitamins K, C, A, Folate, Fiber, Iron, Anti-Oxidants.
Benefits and Uses: Heart Health and Protection from Rheumatoid Arthritis.
Ginger
Used In Antacid, Laxative and Anti-Gas Medications.
Benefits and Uses: Relieves Muscle Pain from Exercise, Chemotherapy Nausea, Ovarian Cancer, Asthma, High Blood Pressure, Painful Menstruation, and Migraines.
Clove
Benefits and Uses: Diarrhea, Upset Stomach, Expectorant, Hernia, Bad Breath, Intestinal Gas, Nausea, Vomiting, Tooth Ache Pain, Topical Remedy for Pain, Mouth and Throat Inflammation.

Want to have an all-season herb garden? Check this link from http://www.naturallivingideas.com/top-12-must-herbs-grow-kitchen-garden/ of the top 12 must-have herbs for your kitchen garden to learn how to plant, grow, and use the best and most famous herbs around!

Don’t forget, make it simple but significant…and healthy !

For more tips, recipes and useful information, please subscribe to my PURE FOOD NEWSLETTER below!

With love and respect,

Tunde