1. Whole-grain pasta
The source of complex carbohydrates, dietary fiber, B vitamins
Just cook pasta, add pesto and mozzarella and you have dinner ready! In a crisis situation, you can combine it with parsley, nuts and dried tomatoes. Wholemeal pasta is a fast dinner base.
2. Buckwheat groats
The source of complex carbohydrates, dietary fiber, magnesium
The man lives not alone! Buckwheat is a nutrient-rich dinner base, and thanks to its characteristic, nutty flavor adds a flavor. Turbo fast dinner? Combine the buckwheat groin with vegetables into a frying pan and fried egg. Voila!
3. Mountain oat flakes
The source of complex carbohydrates, dietary fiber, manganese and selenium
Oatmeal will save many breakfasts. Boil them on water, milk or a vegetable drink (vegetable milk), add fresh fruit, warming spices and any nuts. You will get a filling meal!
4. Beans in a can
Source of protein, dietary fiber, zinc
It’s always good to have at least one can of white beans at home, because it’s a very good source of vegetable protein. If you do not have meat or dairy products at home, it is the beans that will provide the building material for your muscles. Combine the beans with tomatoes from the can, season with herbs and eat it with a good sourdough bread.
5. Vegetables for a frozen frying pan
Source of dietary fiber, vitamins and antioxidants
In the freezer always have a few packages of vegetables in the pan. Just cook them on a spoon of rapeseed oil and add an egg to them to prepare a wholesome dinner.
6. Tomatoes in a can
The source of potassium and anti-cancer lycopene
Tomatoes from the can is a very good base of the sauce and a great addition to the vegetable soup. Add them to pasta, combine with fresh basil and chili spices. Express dinner ready!
7. Frozen strawberries
Source of dietary fiber, antioxidants and vitamin C
Use them as a sweet addition to natural yoghurt. You can add them to the porridge or blend with kefir and banana for a smooth cocktail. They will also work as a snack!
Source of dietary fiber, vitamin C
The greatest advantage of apples is that they can be stored for a long time. This is a fruit that you will quickly catch when leaving home, when you do not have time to prepare a second breakfast. Peeled and diced apple with the addition of cinnamon can be added to the porridge, and baked with walnuts and a small amount of honey will work as a dessert.
The source of healthy fat (polyunsaturated fatty acids), magnesium, iron
A spoonful of chopped walnuts will perfectly complement any main course. Their handful is a good choice for a snack on the run, when you drive a car and you do not have the opportunity to eat anything else.
10. Linseed oil
The source of healthy fat (polyunsaturated fatty acids), vitamin E
The addition of linseed oil will make the dish more filling. It will absorb fat-soluble vitamins. Linseed oil also has anti-inflammatory properties, protects the circulatory system, reduces the risk of atherosclerosis and myocardial infarction. Add to dishes (eg for salads) only cold! You can not fry on linseed oil!
11. Refined rapeseed oil
The source of healthy fat (polyunsaturated and monounsaturated fatty acids), vitamin E
Rape oil is the oil of the north. This refined is suitable for frying, because it is resistant to high temperatures. In comparison with olive oil, it has much more pro-health fatty acids from the omega 3 family.
Source of protein, B vitamins, iron
In the egg you will get a wholesome protein and a whole set of vitamins and minerals necessary to make life. You can use them for breakfast (scrambled eggs), dinner (fried egg) or dinner (hard-boiled egg). Store them always in the back of the refrigerator (never on the door). Thanks to this, they will stay fresh for a longer time.
13. Dried herbs
Source of antioxidants
Always have a large selection of dried herbs and 2-3 fresh herbs in the kitchen. Thanks to spices, you will create strong, deep flavors of dishes. Herbs are a source of powerful antioxidants that inhibit the negative impact of free radicals on human body cells.
14. Bitter chocolate (minimum 70%)
The source of magnesium and copper
Everyone needs a bit of pleasure right? Bitter chocolate is a combination of nutritional value and pleasant taste sensations. Feel like sweets – put on the highest quality!
15. Sardines in tomato sauce
The source of healthy fat (polyunsaturated fatty acids from the omega 3 family), protein, calcium
If you want to cover the body’s need for unsaturated fatty acids, you need to eat fish. Sardines have a lot of omega 3 acids and are not contaminated with mercury. Tinned sardines in tomato sauce always in a kitchen drawer. Use them as an addition to a salad or sandwich base.
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