Preparing healthy food isn't difficult. Nor is it necessarily expensive. You don't need to be a gourmet chef, or go from shop to shop hunting for a list of exotic items that you have never heard of. No – all you need to do is get yourself stocked up on some basic ingredients so you can create a variety of digestion-friendly meals that will make you the envy of your peers.
1. Funk up your storage items
So where do you start? Let's begin with the storage equipment requirements. This part of the process is essential in making sure that your pantry basics are kept fresh and easily accessible.
The healthiest storage options are glass, ceramic and stainless steel. Tired of hanging out in the kitchen? Why not get down to your local kitchen shop, or even charity shop, and find some funky storage containers - they will refresh your kitchen experience. Make sure they are well sealed and the lids are easy to get on and off. A variety of sizes is good. Ensure you get some large ones big enough to store grains and cereals in.
2. Keep your cupboard well oiled
Oils ain’t oils, as the saying goes, and when it's going into your body it is imperative to choose carefully. For cooking, choose olive, peanut, sesame or coconut oil.
Cold pressed extra virgin olive oil is, in particular, a health promoting option. Scientific research supports the use of olive oil for disease prevention, and although most fats put an extra strain on digestive function, olive oil is a great choice for overall good health.
Other varieties of olive oil (such as 'pure', 'light,' and 'extra light') are more highly processed and less health promoting. And, despite what the name suggests, the only thing light about the 'light' varieties is the flavour – certainly not the calories.
The biggest enemies for oil are light and air, so keep your containers well sealed and in the dark.
3. Conjure up some cereals and grains
Having a variety of grains and cereals on hand makes for some interesting meal variations. This may require a trip to the health food store to get as broad a variety as possible. Whole grains and cereals are high in fibre, making them an essential addition to any digestion conscious diet.
Try different varieties of rice, such as wild rice and arborio (great for risottos). Organic is always best, as with any food. Quinoa and millet can be cooked and served instead of rice. Gluten-free pasta is a great alternative to normal pasta, especially if you are already consuming a lot of wheat in your diet. Store in clearly labelled jars, and pick and chose as your meal and your mood takes you.
Making your own muesli is another great idea. By buying your own raw ingredients, you can personalise your mix, lay off the sugar, and know that it is free from any nasty additives or preservatives.
4. Gather up some nuts and seeds
There are so many great tasting and healthy nuts and seeds out there that make a great addition to salads, stir-fries, curries and the like. Try keeping small jars of pepitas (pumpkin seeds), sunflower seeds, sesame seeds (great for roasting and adding into stir-fries), almonds, walnuts, pecans and cashews. Nuts are high in healthy monounsaturated fats (like those found in olive oil), vitamin E, and fibre (3), all of which promote good health, including digestive health.
Linseeds, or flaxseeds as they are also known, are often used as a gentle laxative (4), and are a great addition to muesli or a smoothie in the morning.
Keep an eye out for part 2 of this article to find out what more you can do to stock up your healthy pantry.
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