Meal prepping is one of the best ways to ensure you and your family eat nutritious meals daily. The meal prep strategy allows you to have a faster and easier time putting together nutritious meals for your family without going over your budget.
However, as the name suggests, meal prep requires a bit of planning. Stocking up on essential healthy ingredients is what will help you prepare meals whenever needed without relying on instant or highly processed foods.
The good thing is that many Filipino families can easily access fresh and nutritious ingredients through markets and even pharmacies. No matter if you need frozen vegetables or powder milk for your meals for the week, you can easily procure these items from your neighborhood sari-sari store or pharmacy.
But what ingredients do you need so that you can conveniently put together wholesome food items for your loved ones? To answer that question, here’s a list with a quick overview of ingredients that can serve as a solid foundation for delicious and healthy meals:
1) Proteins
Protein is essential for muscle growth, energy, and overall health, and having a variety of protein sources in your kitchen will allow you to make balanced meals throughout the week. Fresh fish and seafood like tilapia, bangus (milkfish), and galunggong (mackerel scad) are excellent options rich in omega-3 fatty acids. Meanwhile, lean meats such as chicken breast and pork tenderloin provide high-quality protein without excess fat.
Eggs are another versatile and nutrient-rich option that can be used in quick breakfasts, snacks, or main dishes. There are also plant-based protein sources, such as tofu and munggo (mung beans), that you can integrate into hearty and filling meals.
2) Whole Grains and Carbohydrates
It’s also a must to stock up on healthy carbohydrates that fuel your body and keep you full longer. Aside from white rice, which is a staple in many Filipino homes, you can choose to use brown rice and red rice. These alternatives contain more fiber and nutrients.
Oats are another versatile pantry staple that can be used for a quick breakfast, smoothies, or even savory dishes. Kamote (sweet potatoes) is another great choice, especially when it’s in peak season. This crop offers a natural source of energy and fiber, and it can be boiled, roasted, or mashed for various meals.
3) Vegetables
Keeping a selection of vegetables at home ensures you always have something nutritious to add to your meals. Leafy greens are packed with vitamins and minerals, making them ideal choices for soups and stir-fries. Fortunately, many local neighborhoods have a habit of maintaining malunggay trees and kangkong patches that the community can use. If you’re heading to the market, be sure to pick up carrots and squash, which are loaded with beta-carotene and can be stored for weeks. These shelf-stable vegetables can also be easily included in soups and fried dishes, making them convenient for meal prep.
4) Fruits
A natural source of sugar, fruits provide essential vitamins, making them a great addition to a healthy diet. Bananas are rich in potassium and can be eaten as a snack or blended into smoothies. Calamansi, a small citrus fruit packed with vitamin C, is a must-have for marinades, drinks, and immune-boosting remedies.
Papaya and pineapple contain enzymes that aid digestion and can be used in both savory and sweet dishes. Stock up on these fruits so that you always have a nutritious option for snacks or desserts.
5) Healthy Cooking Oils and Fats
Using the right types of fats and oils can make a big difference in maintaining a healthy diet, especially if you’re keen on keeping your bad cholesterol count low. Coconut oil, a staple in many Filipino kitchens, is great for sautéing and frying while adding a rich flavor. Olive oil is a heart-healthy alternative that works well in salad dressings, marinades, and light cooking. Sesame oil, on the other hand, adds depth to stir-fries and Asian-inspired dishes, which will make it a flavorful addition to your pantry.
6) Dairy and Dairy Alternatives
You will also want to stock up on dairy products and their alternatives, which contribute to strong bones and overall health. If you like to drink tea or coffee, perhaps you can buy low-fat milk or almond milk.
Yogurt is an excellent source of probiotics, which help with digestion and gut health. And cheese might sound like an indulgence, but when used in moderation, it can add flavor and protein to dishes like omelets, sandwiches, and pasta.
7) Herbs, Spices, and Condiments
Seasonings and condiments add flavor without the need for excessive salt or unhealthy additives. Filipino dishes frequently make use of ginger and garlic. These are known not only for their taste but also for their immune-boosting and anti-inflammatory properties. Turmeric is another powerful anti-inflammatory ingredient that can be used in soups and stews.
Opt for coconut aminos or low-sodium soy sauce as healthier alternatives to regular soy sauce. Apple cider vinegar is excellent for salad dressings and digestive health, while honey or muscovado sugar can serve as a natural sweetener for drinks and desserts.
8) Canned and Frozen Goods
While it’s ideal to shop for fresh ingredients for your home, having canned and frozen goods on hand will allow you to still make healthy meals when fresh produce isn’t available. Canned tuna or sardines in water are quick sources of protein that can be used in salads, pasta, or sandwiches. Meanwhile, frozen mixed vegetables can help you save time meal prepping and are perfect for quick stir-fries and soups.
For a bit of dessert without the guilt, stock up on frozen berries, which you can use in smoothies, oatmeal, or yogurt toppings.
As demonstrated above, stocking up on these essential ingredients will allow you to make healthy meal prep easier and more budget-friendly. With the right pantry staples, you’ll always be ready to whip up nutritious meals that support your health goals for your family.
