Winter Pantry Guide: Healthy Foods to Stock at Home
Translated & summarized from Kikar HaShabbat by baba
As winter approaches, Mariana Urbach, a nutrition manager for Clalit, advises stocking homes with healthy foods. Recommendations include whole grains, legumes, frozen vegetables, dried spices, onions, garlic, hot beverages, dark chocolate, dried fruits, porridge powders, and olive oil. Urbach also suggests keeping bread or rolls in the freezer for convenience during the colder months.
The story in 6 lines · by baba
- Stocking whole grains like rice, quinoa, and pasta is recommended for easy storage and nutrition.
- Legumes such as lentils, beans, and chickpeas provide complete protein and are ideal for winter dishes.
- Frozen vegetables and herbs are advised for convenience and retaining nutritional value.
- Warming spices like cinnamon, turmeric, and ginger are suggested for flavor and body warmth.
- Dark chocolate and dried fruits are recommended as healthy dessert options, with moderation advised.
- Porridge powders and olive oil are also listed as beneficial pantry staples for winter.
As winter approaches with its rainy and stormy days, during which people tend to spend more time indoors, Mariana Urbach, Manager of Nutrition and Dietetics Unit for Clalit in the Dan-Petah Tikva district, offers recommendations for healthy food items to keep at home. Whole grains, such as brown rice, bulgur, pearl barley, pasta, couscous, quinoa, freekeh, and buckwheat, are easy to store and provide essential vitamins and minerals, boosting mood and being simple to prepare. Legumes, including peas, lentils, beans, and chickpeas, are excellent complements to whole grains, offering complete protein and a wealth of nutrients, and are ideal for hearty stews or winter soups.
Urbach also suggests stocking the freezer with vegetables like green or yellow beans, corn, cauliflower, broccoli, carrots, Brussels sprouts, artichoke hearts, spinach, or mixed vegetable blends. These retain most of their fresh nutritional value and are readily available for side dishes, soups, casseroles, or warm salads. Fresh and frozen herbs such as dill, parsley, and mint can easily enhance flavor. The pantry should also include warming dried spices like cinnamon, turmeric, paprika, various peppers, bay leaves, and ginger, which add flavor and warmth.
Onions and garlic are essential staples for most dishes and store well. For beverages, Urbach recommends stocking hot chocolate, coffee, and various teas for warmth. For a healthy dessert, a bar of quality dark chocolate is suggested in moderation for its taste and health benefits. Dried fruits are another option, rich in fiber and minerals, but caution is advised due to their high sugar content. Porridge powders, such as oatmeal, cornmeal, and semolina, are filling and nutritious winter options. Finally, olive oil is recommended for its healthy fats and vitamins, and bread or rolls can be stored in the freezer for emergencies.