Meal preps require an abundant pantry. Even if you aren't the best cook in the world, your pantry should always have the essentials, so you won't stay hungry even when you don't feel like cooking complex dishes. Spices, pasta, vinegar, salt, rice, flour, bone stock - all of these will help you create various dishes (more or less complex, but always tasty). If you are looking for some guidance and why certain foods are important, here is a helpful list.
Rice
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Rice should be on your pantry list since it is a staple for many different dishes. Chinese, Indian, Mexican, Italian, Australian, American or any other cuisine includes rice, so be sure that it's always in your pantry stock. Brown and white rice are both amazing options; white is delicious and versatile, but if you're into whole grains, go for brown rice. Long-grain rice cooks faster than short-grain rice, so it will be perfect for salads or side dishes. Short grain rice may get sticky and clumpy, so you can easily use it for your sushi or moulded salads.
Spice
A kitchen without spice is like a house without windows. It enriches any dish and will make you create a unique taste for your unique recipes. Spices like chilli, cumin, oregano, thyme, rosemary and the good old black pepper are basic for almost all dishes, so make sure that your kitchen has these.
Pasta
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Let's face it, pasta is everything, and not because it tastes so good, but because it requires minimum effort to make it. And you can create various dishes with it - pasta with roasted veggies, pasta with sauce, pasta with shrimps or meatballs, you name it. Get various pasta types for your kitchen and always be ready to get a taste of Italy in your home. If you're mindful about your nutrition, go for whole-wheat pasta packs.
Vinegar
If you're a person who loves that zingy flavour of vinegar in your dishes and salads, don't forget to get a bottle of apple, grape or alcoholic vinegar. It does change the food for the better and turns any salad dressing into a symphony of flavours.
Onion and Garlic
Name a better duo than these two. Almost all great dishes begin with sauteing onion and garlic so there is no reason to avoid them. Garlic bread, stews, fish, meat and pasta - all of these go perfectly together with these veggies. The great thing is that you can both enjoy their flavours when they are fresh and green and when they become 'mature'.
Bone Broth
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Bone broth is the clear liquid that is packed with proteins that are obtained by simmering meaty joins and bones in water. The main difference between stock and bone stock is in the length of the cooking time. It can be used for soups, stews and risottos.
There are many benefits in using bone broth so let's check a few.
Might Help With Anti-ageing
Bone broth is associated with collagen, which is a structural protein found in cartilage, bones and skin. When boiled, the collagen in connective tissues is broken down into gelatine and other health-promoting amino acids like glutamine and glycine. If you consume 300ml of bone broth you may increase the plasma levels of precursor amino acids glycine and proline that are needed to form collagen.
Collagen when taken as a supplement, manages to improve the hydration, elasticity and looks of wrinkles in human skin. It also increases the bone mineral density in women in menopause. When combined with resistance training enhances lean muscle mass and fat loss. So, you can imagine how good it will work if you take it as food.
Excellent for Digestion and Gut Health
source: digestivecenter.com
Gelatine is the richest protein in bone broth and once it's in the digestive tract, it binds with water to support healthy movements of food through the guts. According to some animal studies, gelatine with other amino acids found in bone broth may work therapeutically in inflammatory bowel disease.
It May Support the Immune System
The small intestine is the primary place for nutrient absorption, but it's also the first line of defence in the immune system. If the gut barrier is damaged or leaky, this will affect the immune function. The amino acids found in bone broth can work as a protection for gut health. According to studies, the intravenous supplementation of the amino acid glutamine can support intestinal barrier function in critically ill patients.
May Be Excellent for Joint Health
source: kaleandcaramel.com
Collagen derived from chicken cartilage is effective at enhancing pain, stiffness and joint function in patients with osteoarthritis. The gelatine may be beneficial for injury prevention and tissue repair. According to a 2017 study supplementation with gelatine with vitamin C improved collagen synthesis post-exercise and was able to restore tendons.
Is Bone Broth Safe For You?
It's important to know that bone binds heavy metals, so bone broth could be a source of contaminants like lead. This should be taken carefully in mind, especially if you want to serve this food to children. In general, bone broth is considered a safe inclusion of a balanced diet, but, if you have any health issues, talk to your dietitian or physician before including bone stock into your diet.
