Having the basics on hand really does make the difference for a quick, easy, healthy meal. It only takes a little forethought and planning, and your weekly shopping can be mostly just topping up the fresh stuff.
Dried goods can be stored for months, and are often cheaper purchased in bulk. Check out what to keep your eye out for when you are shopping next.
1. Luscious legumes
Legumes (or pulses) are seed pods that belong to a family of plants called Leguminosae (or Fabaceae). They are highly nutritious and economical, and can add a delicious taste and texture to meals.
Types of legumes include:
- Chick peas
- Red, brown and green lentils
- Adzuki beans
- Red kidney beans
- Berlotti beans
- Lima beans
- Soy beans
- Split peas
Legumes are an excellent source of fibre making them wonderful for promoting good digestive health. They are also high in the B-group vitamins, as well as the minerals iron, calcium, phosphorous, zinc and magnesium.
Just when you thought they couldn’t get any better nutritionally, they also have the added advantage of being a good source of protein, are low in saturated fat, are high in antioxidants and have a low Glycemic Index (GI) food. This means they supply a steady release of energy and help to control appetite.
Some people are put off by lentils due to their reputation for being gas producing and tedious to prepare. While it is true that many varieties of lentils require pre-soaking, cooking with lentils doesn’t need to be a chore.
Every lentil variety varies in its need for soaking time, and some, like red lentils, require no soaking at all and cook relatively quickly. To be on the safe side, soaking overnight at room temperature should do the trick.
TIP – Boil lentils for 2-3 minutes first, then set aside to soak overnight. By the morning, some of the indigestible sugars that cause gas will have leached into the water. Always strain off soaking water and cook in fresh water.
Lentils can be added to soups, curries, salads, dips, lasagnes, pies, casseroles and burger patties.
2. Herbs and Spices
Herbs and spices, or the lack of, can make or break a meal. They add delicious flavour and aroma, and so many of them are fantastic for digestive health. Having access to your own herb garden or potted herbs is ideal, but dried herbs and spices can be equally (and sometimes more) flavoursome and health promoting.
The trick here is to set yourself up with some well-labelled spice jars that are easily accessible and allow you to refill when necessary. Check out this list of common herbs and spices, and allow yourself to get creative.
Rosemary
Rosemary is a popular herb in Mediterranean cooking, and goes nicely in tomato-based dishes, or with potatoes. It has antioxidant and antimicrobial properties, and is reputed to be good for liver and gallbladder health, as well as an upset stomach.
Oregano
Oregano goes well with rosemary and has also been traditionally used for digestive disorders.
Thyme
Thyme goes well with chicken, lamb, tomato, egg and cheese dishes. Fresh or dried sprigs can be tied with kitchen string and added to casseroles and soups. At the end of cooking, the woody sticks can be removed. Thyme is antiseptic and anti-inflammatory for the digestive tract.
Chilli
Aside from creating a big hit of flavour, chillies are an excellent digestive stimulant. Although best avoided in cases of reflux and too much stomach acid, chilli may help if you are suffering from an underactive digestion.
Turmeric
Turmeric root is available as a dry powder, and adds a beautiful yellow colour to dishes such as curries or casseroles. It is a well-known anti-inflammatory, and may help to protect the liver and stimulate bile production.
Coriander
Coriander seeds can be purchased whole or ground. Fresh leaves are also used. Coriander makes a great addition to curries and pumpkin soup, and has been traditionally used for digestive disturbances such as stomach ache, nausea, flatulence and bad breath.
References available on request