Here's the seven items you should have in your pantry and why, courtesy Candice Kumai for
Shape.com. "Not only will they add deep, rich flavors to your meals, but each ingredient also provides tons of amazing health benefits," she says.
1.
Extra Virgin Olive Oil
The ultimate pantry must-have, extra virgin olive oil benefits both your cooking and your health. Research shows that a diet rich in extra virgin olive oil (approximately four tablespoons per day) can reduce your risk of heart disease. Plus, it's high in monounsaturated fats, the "good fats" that can help lower cholesterol and insulin levels in your body.
This versatile oil can be used in dressings, marinades, soups, sauces, and to sauté fish, poultry, and vegetable dishes. It can also be used as a butter substitute when baking to enhance the taste of baked goods.
2.
Balsamic Vinegar
Balsamic vinegar is the perfect low-calorie (just about 14 per tablespoon!) pantry staple to add a touch of acidity to salads, marinades, pasta sauces, and more. Vinegar contains polyphenols, antioxidants that can help lower cholesterol levels and improve your body's immune system. Your digestive system can also benefit from a dash or two of balsamic: Vinegar has been shown to boost the activity of pepsin, an enzyme that breaks down protein, regulates metabolism, and controls your blood sugar, which can increase the satiety of a meal.
3.
Dijon Mustard
With only five calories per teaspoon, this pantry staple helps keep dressings, sauces, and sandwiches low-calorie yet still flavorful. Made from mustard seed and white wine, Dijon has a strong acidic flavor. It also works as an excellent binding ingredient, meaning it can help to hold and emulsify dressings, marinades, and sauces.
Not only is Dijon mustard the perfect topper for burgers, bratwurst, hot dogs, and sandwiches, but it also makes a delicious salad dressing.
4.
Honey
You already know honey is an excellent natural sweetener for your cup of tea, but did you know it also packs a ton of health benefits into each tablespoon? It's chock full of antioxidants and boasts topical antibiotic properties, thanks to its ability to produce small amounts of hydrogen peroxide. So this pantry staple can even be used to treat cuts and scrapes!
Drizzle honey in coffee, tea, and granola, use it when baking, or mix it into dressings and marinades.
5.
Tamari Soy Sauce
Used for centuries by the Japanese to enhance flavor, tamari is a variety of soy sauce made from fermented soybeans that's wheat-free. It's a great alternative to standard soy sauce for anyone with a gluten sensitivity or celiac disease. Even if you're not affected by these health issues, try using tamari in place of regular soy sauce in Asian dishes-it's higher in protein, smoother,
and more flavorful than regular soy sauce. Tamari also contains tryptophan, an amino acid that helps your body produce niacin and serotonin, which can improve your sleep and mood.
Tamari is great in marinades, dressings, sauces, and soups, or to drizzle on some roasted vegetables.
6.
Sriracha
Declared the best tasting hot sauce in the market by
Cooks Illustrated, Srirachra hot sauce is gaining popularity with its simple blend of jalapeños, vinegar, sugar, salt, and garlic. This authentic Vietnamese sauce adds a hot and spicy flavor that seriously boosts the taste of any dish with just a few drops. Plus, the capsaicin from the hot peppers can help boost your metabolism and rev your fat-burning engine!
From soups to tacos to eggs, you name it-you can put Srirachi on it!
7.
Flaxseed
Full of heart-healthy omega-3 fatty acids, flaxseeds also contain fiber for better digestion. What's more, the anti-inflammatory properties of omega-3s help your skin look radiant. To ensure your body absorbs all these amazing benefits, consume flaxseed in ground or "meal" form.
Flax can be used in so many ways: Toss them in cereal, granola, or eggs, add them to recipes for baked goods, sprinkle them on yogurt or ice cream, or used them to coat fish or chicken. Here's my favorite recipe for flaxseed-crusted salmon.
