When I think of the foods that many of the health experts I know keep as pantry staples, there’s a common theme – these foods are nutritionally dense, rich in natural flavour, and are beautiful wholefoods that can be used in multiple ways! Consider stocking up your pantry with these new-tritious foods in 2018.
SEA VEGETABLES & SEAWEED
Karengo, Nori, and Wakame are just a few of the sea vegetables easy to purchase in NZ and are a simple, tasty and nutritious addition to meals. Add soft karengo to the top of salads, or into a nut mix. Create wraps with nori sheets, and add tougher wakame into soups and stews.
MISO
Miso, an ancient superfood, is a tasty, salty fermented paste made from soybeans, consumed usually as a soup. Soybeans are a complete source of protein and because they are fermented they provide support to our digestive health. As well as soup, miso can be used as a base in salad dressings, or as a spread on sandwiches.
SAUERKRAUT
Sauerkraut is another fermented food to support a healthy digestive system. Fermented foods also provide essential nutrients like vitamins C and K, and minerals like calcium.
BUCKWHEAT
Buckwheat, despite its name, isn’t related to wheat and is a gluten-free seed. Buckwheat can be sprouted, toasted, boiled, or just eaten raw as part of savoury or sweet dishes. A fibre rich plant that offers about 13% protein, and abundant minerals like magnesium and potassium, buckwheat is a great replacement for gluten containing grains.
NUTRITIONAL YEAST
A powerhouse of minerals and B vitamins, nutritional yeast can be easily sprinkled to any savoury dish, or mixed with a bit of olive oil and tamari to make your own homemade ‘vegemite’. A source of chromium and magnesium, nutritional yeast can also support healthy blood sugar levels.
TAHINI
Made from sesame seeds, tahini is a great natural source of calcium and has also been shown to support healthy cholesterol levels and a healthy heart. Mix it into homemade hummus, or use as a dip with vegetable sticks for an afternoon snack.
FRESH HERBS
Utilise the fresh herbs that are popping up in the garden. Parsley, mint, oregano, basil and sage are aromatic wonders, making even a basic meal come alive. These and many other fresh herbs provide phytonutrients, antioxidants, minerals, and vitamins.