Some stored food must be disposed of before 6 months after using it for the first time (Pixels)
Seasons and occasions - most notably the holy month of Ramadan - constitute an opportunity to take a look at the kitchen cabinets, to determine what old and damaged contents should be excluded, and to make room for providing the necessary “basic foods that should always be present in your kitchen, to prepare a nutritious meal quickly, when not "You have the time or energy to prepare gourmet meals every night," says nutritionist Louise Bell.
Items to exclude from your kitchen cabinet
When you decide to inventory the contents of your kitchen cabinets, experts advise getting rid of the following items:
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Old cooking oils:
Because all types of oils degrade over time, especially if they are exposed to heat and light, nutritionist Susie Burrell recommends;
By getting rid of old oils, and buying others if the oil:
It looks faded.
Open for several months.
It has a strange smell.
Borel advises using extra virgin olive oil within two months of opening it.
To ensure you get maximum benefits.
Leftover sauces and pickles:
Burrell advises keeping sauces and pickles that contain a lower percentage of salt and that are well preserved, and getting rid of anything that is older than 6 months or more.
The same goes for refreshing dried herbs and spices, she adds, “they are at their best flavor when fresh and stored properly,” in sealed containers in a moist, dark place.
Sauces and pickles that have been used for 6 months or more should be discarded (Pixels)
Leftover baking ingredients:
Ingredients such as flour, baking powder, and sugar will last for long periods of time when stored properly, but they are often stored in semi-closed containers and are vulnerable to insects.
That's why Burrell recommends "scouring your baking pantry for dust, buying fresh baking powder and sugar, and storing everything in airtight containers."
Leftover seeds and nuts:
Seeds and nuts can become affected and their flavor will vary and their quality will decrease over time, especially those that are high in omega-3 fats.
Such as: walnuts that lose their natural flavor more quickly because they contain relatively unstable fats.
Therefore, Burrell advises, “Get rid of any nuts that have been in your kitchen pantry for more than 3 months, buy fresh nuts and seeds in smaller quantities, and store them properly to preserve their flavor and taste.”
Food leftovers:
The seasons are an opportunity to start getting rid of anything that has been sitting around, hoping to be needed or used “one day.”
A can of chickpeas, a bag of rice or pasta, a box of cereal you can't remember to buy, or old chocolate bars, for example.
Completing this inventory paves the way for some new ingredients that can be used to get the diet back on track, full of beneficial and enjoyable foods.
Seeds and nuts are affected, their flavor varies, and their quality decreases over time (Pixels)
Must-have items in your kitchen cupboard
On the other hand, nutritionists recommend keeping certain foods on hand, “not as the only foods to eat, but as building blocks for many healthy meals and fast foods.”
like:
Canned fish:
When time does not allow to go buy fish, or defrost it in the refrigerator;
It is important to keep some canned salmon, sardines and tuna, to eat them with toast and salads, to get protein and foods rich in omega-3, and to enjoy good heart health, according to Burrell.
So, says nutritionist Jill Weisenberger, if you have salmon or tuna, canned beans and tomatoes, whole grains, onions, canned chickpeas, olive oil and vinegar;
You can prepare a wonderful variety of healthy meals.
A variety of canned vegetables and legumes:
Frozen vegetables, such as: peas, beans, and spinach, are good foods that nutritionist, Hannah Gilbert, advises to always keep in the freezer, “to give a quick and easy nutritional touch to your meals.”
"If you don't have time to buy tomatoes in bulk, cut them up and freeze them, canned tomatoes will do the trick, as they retain most of their nutrients when frozen," says Louise Bell.
Also, the cheapness of canned vegetables and legumes, the possibility of keeping them for a long time, and using them as a base for many meals;
This makes keeping a stock of them important to improve nutrition and save money.
Whole grains, legumes, spices and herbs:
Whole grains, “if stored in an airtight container, can keep on a shelf or in the cupboard for up to 6 months,” nutritionist Jessica Ball tells us;
As for the spices and herbs that add flavor to your food, they last for a year if stored properly.
Canned beans and legumes can be used "to prepare a quick meal rich in protein, fiber and iron," says Louise Bell.
Which makes it an important food for a quick, filling and nutrient-rich suhoor meal.
Like oatmeal, it is “rich in fiber and very filling, and is particularly beneficial for gut and heart health,” according to nutritionist Lisa Young.
Spices and herbs that add flavor to your food will last for a year if stored properly (Pixels)
Peanut butter and nuts:
Author and nutritionist Amy Goodson says, “Each tablespoon of peanut butter contains 4 grams of protein in addition to healthy fats, a combination that helps you feel full faster and for a longer period of time, and can be eaten with many foods; Such as: apples, bananas, and bread, or mixed with oatmeal, which also makes it an important supply for an easy and quick suhoor meal.
This also applies to walnuts, pistachios, almonds, and cashews, all of which are full of protein and healthy fats.
Each tablespoon of peanut butter contains 4 grams of protein and healthy fats (Deutsche Welle)
Olive oil:
Ensuring that there is fresh, high-quality extra virgin olive oil in the kitchen cupboard as much as possible, may eliminate the need for any other type of oil in the home.
To retain its natural antioxidant-rich content when heated, provided it is left in a cool, dark place in the pantry, it will remain fresh for at least 3 months, according to Burrell.
As for frying and roasting at high temperatures, Jessica Paul advises purchasing less expensive vegetable oil, as it is also a great source of heart-healthy unsaturated fats.
Source: websites