Cooking healthy isn’t such a cumbersome task in an easy kitchen. Easy kitchen is a place where cooking a healthy meal in a jiffy is a breeze. With 10 basic items that you make sure are perpetually there in your kitchen, cooking healthy recipes for your family on an everyday basis is just a matter of creativity.

1. Garlic is known to be an excellent source of B-6 (pyridoxine), manganese as well as many minerals and vitamins such as VitC, Calcium etc. Garlic is known to help in proper metabolism, hemoglobin formation, enhances the sex hormone. It is also good to regulate blood sugar, proper heart functioning, is anti- inflammatory, anti-bacterial, has lots of anti-oxidants. Garlic is a taste enhancer, so can be used and preserved in any form(paste or chopped) in your kitchen.


2. Onion has cooling, anti -inflammatory properties which help in maintaining the gut flora(Stomach lining).It has Quercetin is a flavonoid that is an important protector against any infections. It also has Biotin which is excellent for skin and hair. A perfect solution to get a thicker consistency along with flavor and aroma in any dish in your kitchen.

Red onions on the white background.

3. Tomatoes have Lycopene, which helps to protect from heart disease, along with plentiful of Vitamin C, folate and Vitamin K. Tomatoes are good for increasing the consistency of a dish and also adding a flavorful color. The tanginess of tomatoes are always loved by all, specially children.


4. Sweet potatoes have carbohydrates for energy but with a low glycemic index, which means it releases energy as and when required, thereby not disturbing insulin balance. They also have Vitamin C, pantothenic acid(Vitamin B5) and Pyridoxine(Vitamin B6), manganese, copper, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. All of this enhances energy production, antioxidant and aids collagen. Sweet potatoes can be used for cooking a complete meal, for binding into savory dishes, for making pattice, cakes etc. As a replacement to potatoes.


5. Eggs make for a complete nutritional meal. Rich in protein, omegas, Vitamin D, Vitamin B12, Phosperous, Iron and Folate (B9), Pantothenic Acid(B5), Selenium, Lutein and Zeaxanthin. Cooking eggs has many a variety. They can be made into curries, scrambled with spices, used in salads, used as a binder. It is filling and wholesome with satiety level being very high.


6. Lemons are a source of Vitamin C, Vitamin A, Potassium along with helping to neutralize acid and therefore very important in the balancing of stomach acid and maintain gut flora. They add flavor to any dish, salad or drink. It is good for weight loss, skin health and hydration. It is one of the best anti-oxidants. They can enhance a dish after it is cooked.


7. Oats are healthy carbs with a low glycemic index. They help in the slow release of energy, thereby keeping you feeling full for longer and regularizing blood sugar. Oats by themselves are bland so can be made with savory or sweet according to preference. They are high in iron, magnesium and fiber and therefore excellent for women’s health more so during pregnancy. Cooking oats is easy. They can be boiled with spices or churned into powder and used for idli, dosa and many indian prepartions.


8. Spinach is of the best forms Vitamin A. It also has Vitamin C, Iron, Potassium, Magnesium and dietary fiber. Quick to cook, it can be used in soups, salads, vegetable preparations and more. It adds color to a dish and is high on enriching hemoglobin levels.


9. Chickpeas are the best vegetarian source of protein, iron, calcium, potassium, Vitamin B3 and dietary fiber rolled into one. They add consistency to a dish as well as a nutty flavor. Also a good source of carbs, they are an excellent source of energy. Chickpeas can be used in soups, boiled and used in salads, cooked with spices and even mashed into paste and tempered with flavors as the Lebanese hummus.


10. Brown rice is a healthier option for the Indian household which has to make regular food of dal and sabji(vegetables). It is enriched with magnesium, Vitamin B, iron and dietary fiber. Easier on the stomach than wheat and definitely more satiating. Can be ground and used for cooking most south Indian dishes such as dosa, idli, uttapam etc.


Cooking with these 10 regular foods in your everyday routine can keep your kitchen running smoothly and family living healthier.


  1. Yog Reply

    Thanks for the very informative article. Can you share your sample menu plan for a day. I understand it is different for everybody but just want to get an idea from diet of yours.

  2. Bhavna bijlani Reply

    Thanks Bhagyashri for very useful tips about healthy food

  3. Roli Srivastava Reply

    What is the right composition of proteins, carbs and fat in a meal and how to measure it?

    • Bhagyashree Dassani Post authorReply

      For a perfect balance of protein/carbs and fat, the proportion is slightlydifferent depending upon the age, climate, daily routine lifestyle and such other factors. On a broad spectrum it would be 30 to 40 % protein, 40 to 60 % carbs, and 20 to 30% fat

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