List of healthy foods to always have in stock!

1. We've all had it - you get home late from work, you've had a busy day, and all you really want is to spend a few hours on the couch before going to sleep.

2. We've all had it - you get home late from work, you've had a busy day, and all you really want to do is hang out on the couch for a few hours before you go to sleep.

1. What could be more annoying than an empty fridge? Not only does it mean you have to drag yourself to the supermarket; it also increases the chance that you will come home with an unhealthy meal. So make sure you always have the following list of healthy foods at home â € “you will never be short of the right ingredients.

Fruit and vegetables

1. Frozen vegetables: A bag of wok vegetables is easy to freeze, and with the standard boxes of frozen spinach you can often go a long way. With a piece of meat or fish you can quickly turn a responsible meal in each other! Frozen fruit: Many supermarkets sell boxes of frozen fruit such as forest fruits, raspberries, pomegranates and the like; ideal for flavoring porridge or quark, for example. Also great for a healthy snack. Onions and Garlic: Whatever recipe you make, onions and garlic are almost always ideal for flavoring the meal. Moreover, they are both very healthy. Lemons or Limes: Lemon juice or the zest of citrus fruits are ideal for giving your food a sweet, fresh taste - and these fruits usually have a long shelf life. Dried fruit: You shouldn't eat dried fruit too much, but it is a great substitute for sweets, for example, ideal if you really feel like something sweet. Think figs, dates, apricots and raisins.

2. Frozen vegetables: A bag of wok vegetables is easy to freeze, and with the standard boxes of frozen spinach you often go a long way. With a piece of meat or fish you can quickly turn a responsible meal in each other! Frozen fruit: Many supermarkets sell boxes of frozen fruit such as forest fruits, raspberries, pomegranates and the like; ideal for flavoring porridge or quark, for example. Also great for a healthy snack. Onions and Garlic: Whatever recipe you make, onions and garlic are almost always ideal for flavoring the meal. Moreover, they are both very healthy. Lemons or Limes: Lemon juice or the zest of citrus fruits are ideal for giving your food a sweet, fresh taste - and these fruits usually have a long shelf life. Dried fruit: You should not eat dried fruit too much, but it is a great substitute for sweets, for example, ideal if you really want something sweet. Think figs, dates, apricots and raisins.

Proteins

1. Legumes: Legumes â € “whether you buy them canned or dried â €“ have a long shelf life and are therefore ideal for the pantry. They also contain a relatively large amount of protein. Please note that you often have to soak dried legumes for a long time before you can use them. Eggs: Eggs can be kept for weeks in the fridge, and so versatile you'll always want to have them close at hand. Do you hesitate whether an egg is still good? If it floats, it is corrupted; otherwise you can still use it fine. Fish: Many types of fish are for sale frozen, and you can store them in the freezer. Canned fish - think sardines or tuna - can also be useful to have in stock. Meat: Handy: for example, if you buy a huge amount of chicken and freeze it in portions, you will save a lot on balance. Soup balls can also go well in the freezer, for example. Cottage cheese or yogurt: Cottage cheese is so versatile - as a snack, breakfast or smoothie base - that it always pops up. Ideal to always have in the fridge to supplement your protein needs for the day.

2. Legumes: Legumes â € “whether you buy them canned or dried â €“ have a long shelf life and are therefore ideal for the pantry. They also contain a relatively large amount of protein. Please note that you often have to soak dried legumes for a long time before you can use them. Eggs: Eggs can be kept for weeks in the fridge, and so versatile you'll always want to have them close at hand. Do you hesitate whether an egg is still good? If it floats, it is corrupted; otherwise you can still use it fine. Fish: Many types of fish are for sale frozen, and you can store them in the freezer. Canned fish - think sardines or tuna - can also be handy to have in stock. Meat: Handy: for example, if you buy a huge amount of chicken and freeze it in portions, you are on balance a lot cheaper. Soup balls can also go well in the freezer, for example. Cottage cheese or yogurt: Cottage cheese is so versatile - as a snack, breakfast or smoothie base - that it always pops up. Ideal to always have in the fridge to supplement your protein needs for the day.

Carbohydrates

1. Brown rice: An ideal base for a wide variety of dishes - from curries to chili con carne. Long shelf life, and therefore ideal for the pantry. Oatmeal or porridge: Oatmeal is a perfect way to start your day with some healthy carbohydrates, and this too is practically perpetual. Brinta is also extremely suitable for this. Spelled or whole grain bread: Even if you don't usually eat bread, it can be nice to have some in stock. Freezing it ensures that you always have a sandwich nearby for a quick lunch. Whole Wheat Tortillas (Optional): Not everyone likes them, but if you love wraps and tortillas, you are doing yourself a big favor by always stocking them up. Qunoa: Qunoa is also useful to have in stock. It is an excellent basis for a responsible meal, for example as a substitute for rice. Quinoa is high in protein, fiber, vitamins and minerals.

Fats

1. Olive oil: Olive oil is incredibly healthy to use in salad dressings, but a few drops can also flavor your vegetables instantly. Coconut Oil: When you need a fat for frying or stir-frying, coconut oil is often the best choice. Also ideal for adding some healthy fats to smoothies. Butter: In addition to coconut oil, butter or grass butter is suitable for baking and frying. Nuts: Whether you're looking for a quick snack or want to add some extra bite to a salad, nuts are almost indispensable. Alternate with the varieties you have at home to get the most of the benefits.

Herbs and seasonings

1. Dried herbs and spices: Of course everyone here has different preferences, but you really have to have real basics like pepper, salt, paprika, cumin, Italian herbs, cinnamon, nutmeg and curry at home . Ginger: very healthy, delicious in almost all Asian dishes, and very long shelf life. Red pepper: Peppers contain all kinds of healthy substances and are indispensable for anyone who likes a little spice in their food. Broth: Making your own and freezing is of course the best, but if you don't get around to it, you can also use bouillon cubes. Preferably buy them sugar-free from the health food store. Soy sauce: Even the fastest stir-fry dish immediately tastes like something if you add a dash of soy sauce. Soy sauce does contain a lot of salt, eat in moderation! Fresh herb plants (optional): Do you have a large windowsill or space in the garden? Then it is great to have fresh thyme, basil and chives at hand!