A good diet starts with what you eat. What you consume plays a very big role in your health and weight loss journey. I am a big advocate for cooking fresh, clean meals because then you’ll know what’s going into your mouth. These five things are a must for me when planning meals throughout the week. They’re versatile, can be used in various ways and can be stored for long periods of time. Check out my healthy cooking essentials below!
Black Beans
Beans are a great source of protein, and while I love a variety of beans, I make sure to stock up on my black beans. I use black beans in chilli, salsas, tacos, soups, pasta and so much more. Because I watch my sodium intake, I purchase the low sodium cans and rinse the beans before using them. This bean has a light taste that blends with a variety of ingredients. Use it to make a healthy dip for a party or as one of the toppings on fajitas and nachos. My absolute favorite dish to use black beans in is in my black bean and corn salsa. Get all the deets on this hearty, healthy salsa here! 
Minced Garlic
I love garlic, like it’s kind of an obsession. I can find a way to add garlic to just about anything. I particularly like it in pastas, sauteed veggies or simmering in a roasted vegetarian friendly dish. Garlic is a great ingredient to use for adding flavor to a dish. Minced garlic can be found in the produce section of your grocery store and come in jars with water or oil. I only get the garlic in water since I cook a lot with extra virgin olive oil. Don’t be afraid to be a little heavy handed. The heady, almost musky rich taste and aroma is something to salivate over.
Roasted Red Peppers
This is another ingredient that I love to use in pastas and in various roasted dishes. I also only purchase roasted red peppers in jars of water. You can by them whole or sliced. I use them in my sandwich wraps throughout the week (a wheat tortilla shell, a slice of Swiss or provolone cheese, a bunch of lettuce, a little mustard and roasted red pepper strips), in hearty pasta dishes or roasted with my protein replacements (Quorn, Morning Star) or veggies (like this dish here).
Canned Petite Diced Tomatoes
This is a must stock, period. You can throw these tomatoes into just about anything. I like to keep them on hand for spaghetti, stews, chili and baked dishes. You can also purchase regular diced tomatoes, but petite diced is a personal preference. These tomatoes come in a variety of seasoned options like oregano and garlic, rosemary and thyme, etc. I like to stick to the plain petite diced tomato option since I like to season my food myself which limits my sodium intake. I often use these tomatoes as the “sauce” for my spaghetti. I haven’t bought canned spaghetti sauce in ages. I made this hearty spaghetti dish using petite diced tomatoes, EVOO, garlic and seasonings!
Quinoa
This is a recent cooking essential. After my first try of this tiny grain I was convinced quinoa wasn’t for me. After talking to a couple of gluten free and vegetarian individuals and hearing how versatile quinoa is I decided to by a bag and cook it myself and see how I liked it since the first time I tried it, it wasn’t prepared by me. I cooked it, tried it and fell in love. The thing I love most about quinoa is it’s versatility. I can make salads, pasta, as a single side dish and I’ve even found recipes for creating various desserts. You can eat this grain hot or cold and have it taste however you like; it’s like a blank canvas. When I eat it alone I season it with a little salt and pepper, a small amount of EVOO and sometimes squeeze a little fresh lemon juice or Parmesan cheese on top. With this grain the possibilities are truly endless.
As you can see my essentials are versatile, can be stored for long periods of time and are yummy. You could even make a dish using just these five essentials and you’d have a good, hearty and healthy dish.
What’s your healthy cooking essentials? Chime in below or tweet us using the hashtag #GlamandFit in the sidebar!
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