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11 Healthy Staples You Should Always Have on Hand

The kitchen is the heart of your home. It’s the place where your day starts, creating memories with delicious food. A well-stocked kitchen means a supply of quick and nutritious meals. It also means sticking to healthy eating habits.

But many food staples are perishable. If you don't use those items within the stipulated time, your food store will be empty too soon. So, we have created a list of 11 staples you should always have in your kitchen. You can also enjoy these staples for longer. Let's see them one by one.

Nuts, seeds, and butter 

Nuts and nut butter are nutritious choices you can add to your kitchen. They are called the nutritional powerhouse loaded with healthy fats, fibers, proteins, and vitamins.

The best thing about nuts and seeds is that you can store them at room temperature for 1 to 4 months. They are also easy to store, portable, and effortless to include in your diet. But don't munch on them frequently. Instead, be mindful while consuming them as they are loaded with calories.

Throw them into smoothies, salads, yogurts, or cereals for wholesomeness. To consume nut butter, dip fruits like pear, apple, and banana in it and enjoy a hearty but healthy snacking.

Whole grains like basmati rice, brown rice  

Whole grains like basmati rice and brown rice contain fiber that’s beneficial for our health. You can store these staples for years to come. All you need to do is invest in quality containers. Your kitchen should always have whole grains. They come in handy to cook fried rice, biryani, pulao, kheer, or simple steamed rice. 

Leafy greens 

Leafy greens are a must for your pantry. They are rich in vitamins, antioxidants, fiber, iron, and minerals. Not only spinach but also keep Sarson, Bathua, Dhaniya, and Lettuce handy. You can make smoothies, soups, salads, or wraps using greens and enjoy all the health benefits. Make sure you add a bit of oil like olive oil or mustard oil to enhance the taste as well as aid the absorption of fat-soluble nutrients. 


Your kitchen should always have eggs as they are easy to cook and have several health benefits. Eggs are a good source of protein, vitamins A, D, and B12, with other nutrients. You can enjoy eggs, either boiled or omelet, for breakfast. Making egg salad is also an excellent option to treat your taste buds and enjoy healthy eating.

Frozen fruits and veggies 

Fruits and vegetables are perishable items. They often get rotten if left unconsumed. But buying these items in frozen form lets you enjoy their health benefits for longer. There is a misconception that frozen fruits or vegetable lack nutrients. In fact, they are as rich in nutrients as fresh fruits and vegetables.

You can make soups and smoothies from frozen fruits or vegetables. Likewise, you can use frozen berries to supplement natural sugar in baked goods, smoothies, oatmeal, etc.

Garlic and onions 

Indian cuisines like rajma, dal tadka, biryani, pulao, and others are incomplete without garlic and onions. They work as the primary ingredients in many restaurants and home-cooked recipes. Because of their longer shelf-life, garlic and onions are liked by both chefs and home cooks. 

These aren't just kitchen staples but work as excellent agents against cold and flu. Also, their regular consumption lowers the risk of heart disease. 

Bone broth and vegetable stock 

Bone broth and vegetable stocks are highly nourishing. They render several health benefits like improving hair texture, strengthening bone, reducing joint pain, and lowering inflammation. Besides, bone broth and vegetable stock improve digestive and immune systems. The best way to use them is to make soup or add them to curry recipes.

Spices and herbs 

Spices and herbs are also among other healthy staples that you should have in your kitchen. They pack a punch in terms of flavor and elevate the recipe's taste. Also, adding spices and dried herbs supports many health benefits.

Rosemary, oregano, turmeric, cardamom, cinnamon, cumin, and all provide incredible health benefits. They reduce inflammation and boost immunity against diseases.

Lentils or dals 

No Indian home is complete without lentils or dals. They pack a punch of protein, fiber, and complex carbohydrates. Your kitchen should never go out of lentils, known as secret superfoods. They are great for boosting your protein intake. As they lack gluten and fat content, you can include them in your daily diet.

As far as recipes are concerned, you can make simple dal, dal tadka, Dal dhokli, dal baati, sambhar, and more.


Who doesn’t have a sweet tooth? Almost everyone likes to add a bit of sweetness to their regular diet. Instead of using refined sugar, keep honey handy in your kitchen. As it’s a natural option for sugar, you’ll garner many health benefits. 

Raw honey has anti-inflammatory and antimicrobial properties. Also, it has antioxidants that provide incredible benefits to the body. You can use honey to enhance the flavor of your dishes, smoothies, and more. But use it in a moderate quantity; after all, consuming too much sugar in any form is harmful. 

Oil and ghee 

Indian households are incomplete without the use of oil and ghee. The fats in oil and ghee (clarified butter) have a long shelf life. You can store them at room temperature for many months. Alternatively, you can consider using olive oil for its health benefits. Cooking with oil or ghee provides the needed flavor to your recipe. 


Having your kitchen stocked with the staples mentioned above ensures that you can always have the items needed to make a delicious recipe. They are healthy and easy to cook whenever hunger pangs strike. You can also include other things that you like the most. But be sure to check their perishability; otherwise, you will lose your money with them. 

So, start stocking your favorite food staples now. Don’t forget to follow Jashn Foods for more updates, tips, and suggestions.