Welcome to my kitchen, where creating delicious and quick meals is a breeze with the five basic foods that I always have in my pantry. From pantry staples like olive oil, to the convenience of eggs, these simple yet versatile basic products are the key to preparing quick, flavorful, and satisfying dishes when time is pressing. So, in today's article, I reveal the 5 foods that I always have in my kitchen, with which I can even prepare all the meals of the day!

1. Cottage Cheese

Cottage cheese has earned a permanent place in my fridge, both for how easy it is to prepare a meal based on cottage cheese and for its nutritional benefits. It is a good source of protein and calcium and is low in saturated fats. Its high protein content makes meals more satisfying, so it is a suitable choice for all times of the day!

2. Fruits and Vegetables

Fruits and vegetables are the two basic food groups that we need to include in our daily diet. It is preferable to consume fresh seasonal fruits and vegetables. Some fruits and vegetables have a longer shelf life than others, and it is convenient to have them in our kitchen during weeks when we don't have much time for shopping.

a) Some vegetables that last longer in the fridge are: carrots, cabbage, zucchini, potatoes, peppers, onions, tomatoes.

b) Similarly, for fruits: apple, orange, mandarins, bananas, kiwi, pear, watermelon, and melon.

For the days when I don't have any fresh fruits and vegetables, I always have a package of steamed beets in the fridge and a package of broccoli and some red fruits in the freezer for smoothies or smoothie bowls. Finally, dried fruits last longer than fresh ones, as their moisture has been removed, so they are a practical solution for these days.

Find fresh fruits and vegetables here.

3. Eggs

Eggs are another good source of protein and nutrients such as choline, vitamins B12, A, D, E, iron, and zinc. Due to their high protein and fat content, they have the ability to make meals more satisfying. They can be easily and quickly cooked in various ways such as boiled, fried, scrambled, omelette, poached, etc. It is helpful to store them already boiled in the fridge to consume them immediately whenever needed!

4. Olive Oil

Olive oil is a staple in Mediterranean cuisine and adds flavor and health benefits to dishes. It is rich in monounsaturated fats, antioxidants, and vitamins. It is ideal for cooking, dressing salads, and drizzling over cooked dishes for extra flavor. Choose extra virgin olive oil for its superior quality and taste.

5. Whole Grains

Whole grains such as brown rice, quinoa, whole wheat pasta, and oats are a great source of fiber, vitamins, and minerals. They provide sustained energy and help keep you full for longer. Incorporate them into your meals as a base or side dish for a nutritious and satisfying meal.

With these five basic foods in your pantry, you can easily whip up delicious and nutritious meals in no time. Happy cooking!

Crackers (or rusks)

Crackers are a type of crispy bread! Essentially, they are like bread, but the moisture has been removed, which gives them a longer shelf life. Their crispy texture and subtly sweet taste make them a delightful accompaniment to all meals and salads. I choose whole grain crackers that are rich in dietary fiber and nutrients without added sugar. Dietary fiber makes food more filling as it has the ability to absorb water in our digestive system, increasing the volume of food in the stomach. At the same time, they take longer to digest compared to simple, processed carbohydrates, providing us with steady energy throughout the day.  

5. Olive Oil

No kitchen is complete without a bottle of extra virgin olive oil. Besides its rich and distinct flavor, olive oil is an excellent source of monounsaturated fatty acids, which contribute to heart health and enhance the taste of all our meals! You can use it in your cooked dishes and salads.

Check out my suggestions below for quick meals that you can prepare with the above foods to meet the needs of a whole day!  

• Greek salad: rusks, cherry tomatoes, cottage cheese, olive oil, oregano
• Omelette with potatoes, vegetables, and olive oil 
• Egg in the hole with olive oil, cottage cheese, rusks, and vegetables
• Kayianas with cherry tomatoes, cottage cheese, olive oil
• Salad based on grated carrot, with boiled eggs, cottage cheese, rusks, and olive oil
• Potato salad with boiled eggs and olive oil

You can add fruits to your salads or consume them fresh whenever you need them throughout the day. 

So, these are the 5 essential foods that are always present in my kitchen cabinets. They are an easy, quick, delicious, and practical solution for the days of the week when I don't have much time to cook and prepare my meals. Finally, they provide options from all food groups, contributing to maintaining a balanced diet.