Healthy staples that belong in every pantry

Eating healthy doesn’t have to mean stocking your kitchen with goji berries and chia seeds (although, that’s a nice idea too). Even making small changes to your diet can improve your general wellbeing – and it’s more achievable than you might think.

It can be difficult to figure out how to introduce more natural, plant-based foods into our meals, but there are many readily-available ingredients that can transform your diet for the better.

Here are five healthy staples that belong in every pantry.

Nuts and seeds are so good for people. They contain essential fatty acids that are critical for human health, because good-quality fats help us feel satiated and help to regulate our metabolism. Studies have found that a diet enriched with nuts can lower cholesterol levels.

Almonds, in particular, are fantastic. Mix a quarter cup of soaked almonds in your blender with a cup of water, a little bit of coconut oil, a few drops of vanilla and a pinch of sea salt, and you’ve made a delicious almond milk. Another way to eat more almonds is to snack on them throughout the day. I put a little bit of tamari sauce on the almonds and bake them in the oven for an ideal food to have on hand.

High in water and alkaline, spinach is one of the most underrated vegetables. Spinach is high in vitamin C and can assist with bone health and lowering blood pressure, as well as with preventing asthma and possibly even some forms of cancer.

You can use spinach in so many different ways. Use it in a salad with fresh mushrooms dressed with olive oil, a yoghurt turmeric dressing, or balsamic vinegar. You can also buy frozen, packed spinach, which is a really convenient way to eat it (and don’t worry, you’re not losing out on the nutrients). Drop a couple of frozen spinach blocks into your blender with some banana, almond milk and a little bit of avocado, and you’ll end up with a nutritious smoothie.

If you’re thinking of making small, healthy changes to your diet, a smoothie is a fantastic way to start. Bananas, which are rich in potassium, make a good basis for a smoothie. Bananas can also help lower blood pressure and protect against heart attacks and stroke.

For a simple breakfast when you need to make something nutritious fast, my two eggs and banana pancake recipe is a no-brainer. Mash a banana up with a fork, blend it and an egg with a whisk, and fry the mixture up with a little bit of coconut oil for something amazing. Add a few blueberries for a delicious feed.

Eating bananas is an easy way to improve your diet. Experiment with different types of bananas by going to farmers’ markets to see what varieties they have.

Eggs are rich in protein and essential fatty acids, which are really important for brain health. I recommend buying organic, free-range eggs from outdoor chickens where possible.

Eggs are a versatile staple. During winter, a little bit of sautéed spinach with a soft-boiled egg is an absolute favourite in my house.

Not only is this spice popular in delicious Indian cuisine, studies have shown that curcumin, a compound in turmeric, may reduce inflammation caused by infection.

If you’re looking for an easy way to incorporate it into your diet, try mixing half a teaspoon of turmeric (or quarter of a teaspoon of turmeric powder) with some hot water and honey, and you’ve got yourself a super simple turmeric tea.

Filmmaker of 'Food Matters' and 'Hungry For Change', and founder of FMTV, James has dedicated his life to discovering the truth behind nutrition and our food supply. James, alongside Laurentine ten Bosch, has transformed the 'Food Matters' film into a global wellness hub, with a community of over 3.3 million followers across email and social networks. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.