Healthy Cooking Shopping List

Most important food on your shopping list for healthy cooking

As we’ve already covered in one of our articles, the way you eat and treat yourself is highly important, especially now when we added some pounds during quarantine. But, even if we set that aside, healthy cooking is something that should become a hobby and a habit for all of us.


While most of us grow up hating spinach, this vegetable is extremely healthy for us and our bodies. It is rich in vitamins A, C and K, manganese, iron and magnesium. While it’s low in carbs, spinach is rich in fibers. These fibers can help prevent constipation and improve digestion. Because spinach is full of minerals and vitamins, it has similar effects to your eyesight as carrots do. These vitamins also positively affect blood clotting, skin health and the immune system. The iron in spinach is also very useful because it helps in creating hemoglobin.

Cooking tips: Sautee spinach with onion and garlic paste, and then add lemon juice and sesame seeds. Serve it as a side dish with fish or other proteins.

Black beans

Black beans are related to peas, peanuts and lentils because they are all classified as legumes. While it might seem as if black beans are a dish that is too simple, served only as a side dish, that is not entirely the case.

There are many reasons why this nutritive ingredient should always be on your shopping list. Two main health benefits that black beans offer is help in lowering blood pressure and strengthening the bone structure. While calcium, magnesium, copper and zinc found in black beans help strengthen your bones, potassium, calcium and magnesium can help you lower your blood pressure naturally.

Cooking tips: season cooked black beans and blend them with a hand blender. Serve as a side dish.


Lemons are probably one of the healthiest fruits that offer many benefits to your body. Because it is so rich in vitamin C, lemon juice helps in preventing heart diseases and strokes. The citric acid, found in lemon juice, adds up to the amount of urine your body produces, and the pH balance of your urine, which can be useful for two things- preventing kidney stones and weight loss. Also, because our bodies have an issue absorbing iron from plant sources, lemon can be really helpful due to the fact that it contains both citric acid and vitamin C, which work successfully in helping iron absorption.

Cooking tips: most experts advise a few cups of warm water with sliced lemons daily.


Beets are very important because they offer help in lowering pressure and stamina strengthening. They also represent a great source of potassium and help in weight loss. One thing that is awesome about beets is that you can use them for both salty and sweet foods. Many people use them in juices, cookies, salads or soups.


Not everybody likes broccoli, and that is okay. Most people find that it has a neutral or bland taste. But, even though the taste itself might not be great, there are certainly many reasons why you shouldn’t avoid this vegetable.

Firstly, broccoli is low in carbs, but offers a variety of vitamins, minerals and other antioxidants. When it comes to benefits, there is a certain similarity to black beans, because vitamin K in broccoli also strengthens bones and lowers blood pressure. Vitamin C found in broccoli helps in improving metabolism and balancing blood sugar levels, while omega-3 acids help prevent inflammation.


This ingredient is often avoided in its raw form because of its unpleasant smell. But, whether you eat it raw, sautéed, or baked, garlic offers many useful health benefits. Garlic can successfully chase off and prevent colds, and it has a big role in balancing cholesterol levels. It can also reduce high blood pressure, and is highly nutritious even though it is low on calories.


The first awesome fact about eggs is that, along with minerals and vitamins, eggs also contain proteins. Because eggs contain small portions of a lot of nutrients important for your body, they have many helpful benefits. Even though they are high in cholesterol, they don’t necessarily negatively affect it. But, they do raise levels of lipoproteins, which are useful for your body. Also, one of the most important benefits is that eggs raise choline levels- this substance builds membranes in cells.

Chia seeds

Even though these black seeds look small, don’t let them fool you- they are highly nutritious and offer a big variety of minerals. They are full of antioxidants which help in detox. Because they absorb water well, they expand in your stomach, which can reduce appetite. This results in a good contribution in weight loss, which is why it is widely used in diets.

Scroll to Top
%d bloggers like this: