8 healthy food staples that you should always keep in your refrigerator

Have a look at this compiled list of must-have ingredients to keep on hand in your kitchen to prepare nutritious meals regularly. 

A well-stocked kitchen is required to prepare a quick, nutritious dinner. Even if you’re out of your usual go-to foods, you can maintain a few healthy, long-lasting staples in your pantry, freezer, and fridge and utilize them to produce nutrient-dense meals and snacks.

So, here is a compiled list of must-have ingredients to keep on hand in your kitchen to prepare nutritious meals regularly. 



  • Grains 

Salads, grain bowls, soups, and pilafs are wonderful options when you’re in a hurry because of their diversity and convenience. Grains including, brown rice, bulgur, oats, and quinoa can be kept at room temperature for months to years, depending on the kind, making them an excellent bulk purchase.


  • Lentils and Dried and Canned Beans

Dried and canned beans and lentils are among the most nutritious meals available. In reality, canned beans can be kept in the pantry for 2–5 years at room temperature (68°F or 20°C), whereas dry beans can be kept for 10 years or more. Chili, soups, and salads can all benefit from the addition of black beans, chickpeas, lentils, and kidney beans.


  • Honey / Maple Syrup

From time to time, we all need a little sweetness. Natural sweeteners like honey and maple syrup have a variety of health benefits. Honey and maple syrups can be used in both sweet and savory recipes to provide flavor and depth. Just remember that too much sugar from any source can be harmful to your general health, so use these sweeteners cautiously.


  • Apple Cider Vinegar

In the kitchen, apple cider vinegar can be used in a variety of ways. It can be used as a tasty ingredient to sauces, salads, and baked products, for example, as well as an effective all-purpose cleaner.


  • Healthy cooking Oils/fats


Coconut oil, ghee, and olive oil, for example, can be securely stored at room temperature for a year or more, depending on the type. As a result, you can buy greater quantities of these pantry staples to ensure that you always have a healthy fat supply on hand.

Cooking with these healthy fats boosts the absorption of fat-soluble vitamins, minerals, and antioxidants from meals and adds taste to recipes.


  • Spiced and dried herbs 

A well-stocked spice rack is vital for creating tasty meals. Spices and herbs enhance the flavor of dishes and can help you get out of a rut with a recipe.

Furthermore, including dried herbs and spices in your diet can benefit your health in several ways. Turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin are some of the spices to keep in handy. 


  • Fresh fruits and Veggies

Although many fresh fruits and vegetables degrade rapidly even when refrigerated, there are some varieties to pick from that stay longer. Sweet potatoes, butternut squash, apples, beets, cabbage, spaghetti squash, pomegranate, carrots, and citrus fruits are some that can be stored in the fridge or on the counter for a few weeks or more.


  • Full Fat Yogurt 

Yogurt can be kept in the fridge for up to three weeks and even eaten past its expiration date if it looks, tastes, and smells well. Yogurt is versatile in the kitchen, making it a must-have in any well-stocked refrigerator. It can be served with berries, blended into smoothies, spooned over vegetables, or used to thicken sauces and soups.