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Future Health

Healthy Affordable Essentials for Cooking at Home

June 9, 2016 

Here is a list of some of the essential things that health-conscious and money-conscious people should have in their kitchens and why.

Eggs are cheap and extremely nutritious. They are loaded with vitamins, minerals, protein, and healthy fats. Just think that everything required to grow a chicken embryo into a chick is contained inside that shell. Eggs often get a bad rap because the yolk is loaded with cholesterol. Studies have failed to link the high dietary cholesterol found in eggs to an increased risk of cardiovascular disease in healthy individuals and some studies have actually found that eggs improve blood cholesterol profile.


  • Buy eggs in bulk as they last for months in the fridge.
  • Warm eggs to room temperature before cooking.
  • There is no nutritional difference between eggs with brown or white shells. It simply indicates the breed of the hen from which they came. Don’t fall for the marketing ploy, which is to charge more for the brown-shelled eggs. Brown- shelled eggs are not more “natural.”



Lentils have been labeled as one of the world’s healthiest foods and have been a staple of the Mediterranean diet since ancient times. Lentils are high in fiber, and are a great source of iron and other minerals, vitamins, proteins and carbohydrates. They are also extremely cheap and when prepared correctly, they are delicious.


  • Lentils are high in phytates, which may irritate the gut, cause gas and reduce nutrient absorption. Soak lentils in cold water with 1 Tbsp. Apple Cider Vinegar for 6-12 hours prior to cooking. Thoroughly rinse lentils with cold water after soaking to wash away phytates.


Apple cider vinegar

Apple Cider Vinegar (ACV) is worshipped by many as the ultimate folk remedy for a myriad of health problems.  Considering solely the research-backed claims, ACV is a must-have in your kitchen. ACV can be used as a non-irritating disinfectant as it has antibacterial properties, consumed to suppress appetite, lower blood sugar, cholesterol, and the risk of heart disease.


  • Buy organic, unfiltered ACV because it retains the thick strands of proteins, enzymes, and beneficial bacteria.
  • Mix with olive oil, salt, garlic, and pepper to make a light salad dressing.
  • Gargle with ACV at the first sign of a sore throat. It may suppress the growth of pathogenic bacteria.


Olive oil

If you indulge on one kitchen item, it should be olive oil. The quality of olive oil varies tremendously, and unfortunately you will have to spend some money to get a decent one. Olive oil is arguably the healthiest fat on the planet and has been attributed to the longevity of the Mediterranean peoples and their lower risk of heart disease. True quality extra virgin olive oil tastes amazing and can be used in virtually all foods.


  • Choose extra virgin olive oil from Greece or California, Spain or Italy. Avoid those that are not extra virgin, and pay attention to the reputation of the producing company.