Quarantine Hacks: Healthy Foods to Always Have in Your Kitchen
Bonny Shah

Bonny Shah
16 June 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

We live in unprecedented times, with lockdowns, working from home, and new rules and restrictions cropping up every other day. With the new dynamics that these changes bring, a lot of us suddenly find ourselves inundated, trying to balance work, family and household management.

However, with a little planning, there’s a lot we can do to improve our situations and make things that much easier for ourselves. In this article, we’ve covered a list of things to always have in your fridge to whip up a quick and yet nutritious meal for your family.

Food to Always Have in Your Fridge

Some food items are so versatile and easy to work with that they practically prepare themselves. So, here’s our list of healthy foods to always have in your fridge.

1. Eggs

Eat Breakfast

Eggs are a great protein-rich quick-fix for breakfast, lunch or dinner. Have them boiled, fried, scrambled, in pancakes or with chopped veggies and spices as bhurji. Mix them in your fried rice and soups or serve them in a sandwich or whip up a quick curry with coriander and spices. Eggs are an essential food to always have in your fridge because they can be prepared in just a few minutes and because they lend themselves nicely to a wide variety of dishes.

2. Soaked Pulses

Pulses are a great source of vitamins, minerals, proteins and phytochemicals like antioxidants. Protein is essential in such times as it helps building and repairing tissues and is the building block of bones, muscles, cartilage, skin and blood.

A bowlful of soaked dal, or sprouted moong or matki is always a good thing to have in your fridge. You can chop up some onions, tomatoes and lettuce and serve it with sprouts as a delicious salad or side. You could even serve sprouted moong with a bit of jaggery as a healthy snack, or simply prepare a quick dal with your soaked pulses.

3. Ready-To-Cook mixes

Stocking up on these mixes means that you can cook a meal quickly. Whether it is something comforting such as khichdi or versatile such as chillas, these mixes enable you make a meal as per your mood swiftly. Pick from the range of Tata Sampann Ready-to-cook Mixes which contain quality ingredients and ensure that nutritional value of the ingredients stays intact. These are a great time-saver and promise a healthy meal in very little time.

4. Dairy


Paneer, yogurt and tetra pack milk are all good things to always have in your fridge. From bhurji to koftas, curries and sides, paneer is extremely versatile and easy to work with. What’s more, it’s a great source of protein, calcium and iron. Yogurt is not only every bit as nutritious as milk, but it also supports digestion and gut health. It can be served as lassi, with chopped fruit as dessert, as raita or as a meal side. You can also have a chilled glass of buttermilk with fresh mint leaves as it helps in fighting the summer heat and aids digestion. The great part is that it’s easy to make yogurt at home, so you don’t run out.

When shopping for healthy foods to always have in your fridge, be sure to choose the right ingredients. Try Tata Sampann’s range of unpolished pulses and nutri-mixes - they’re packed with nutrition and flavour too. Stock smart!


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