The original staple food of Indonesians is rice. Rice comes from the rice field grows abundantly in Indonesia. There’s an anecdote among Indonesians would says, “A person hasn’t truly eats that day if they haven’t eaten rice.” 😊 For that reasons Indonesians usually combine rice with side dishes and vegetables as the main course and a glass of milk as a complement. This is known in Indonesia as the motto “4 Healthy plus 5 Perfectly complete.”
But did you know that there are other main food ingredients we always consume every day, and durables to keep at home? Yes, we usually call that “Sembako” which means “Sembilan Bahan Pokok ” (nine basic ingredients). Now we will tell you the art of “Sembako” plus the other main food ingredients along with tips on how to properly store some of them so they last longer at home.
1. RICE
Rice must be at home for Indonesians, and also durables to store as well. “We’re not actually eaten yet on that day, if not eaten rice” (remember above?!) 😊
STORAGE TIPS :
According to a study, rice will last longer and not lose its fragrance and nutrients if stored in a plastic food container or glass jar with a temperature of about 4.5 degrees Celsius or lower. To prevent rice from fleas infest, mash about 50 grams of kaffir lime leaves and put in the rice storage container. The aroma of kaffir lime leaves can be effective in repelling fleas.
2. FROZEN FOOD
Frozen food is necessary if you don’t have a regular time to buy fresh ingredients and cook them immediately. Storing frozen food for too long is not recommended by health experts. It’s only effective if stored for a maximum of two weeks.
During the coronavirus pandemic, stocking up on frozen food is necessary to reduce shops frequently and help break the chain of virus transmission. Store frozen foods such as meat, fish, chicken, or meatballs in the freezer.
STORAGE TIPS:
Alternatively, if you want to store frozen ingredients, place each ingredient in a “tupperware” container before storing it in the freezer. The freezer must be in good condition to ensure longer shelf life. Store them for no more than two weeks to maintain their nutritional content.
3. FRUITS & VEGETABLES
Fruits and vegetables are essential for maintaining immunity and physical fitness. They also have a long shelf life and can be stored in the refrigerator. Choose and store nutrient-rich fruits to boost your body’s antioxidants, which can ward off free radicals that can damage cells and prevent viruses from attacking your body.
Choose fruits like oranges, apples, and mangoes, which have a long shelf life. For vegetables, choose kale and spinach for example, which are known to contain many vitamins and iron.
STORAGE TIPS:
(To keep vegetables and fruit fresh in the refrigerator)
– Separate vegetables by removing and discarding any damaged parts
– Wrap them in perforated paper to allow oxygen to keep them fresh
– Separate fruits and vegetables on their own shelves
– Keep fruits and vegetables intact
– Check the condition and quality of fruits and vegetables regularly
– Use closed containers for long-lasting vegetables like broccoli and carrots
4. MILK
Milk is important to store, but it must remain fresh for a long time. It’s a supplement to improve your health. You can store powdered and sweetened condensed milk indoors out of direct sunlight. Conversely, instant liquid milk packaged in cartons can be stored in the refrigerator.
STORAGE TIPS:
Attention to the expiration dates on powdered and canned sweetened condensed milk. Make sure you don’t miss them. Likewise, cartons of liquid milk only have an expiration date of a few days. Store them in a designated area in the refrigerator.
5. EGG
Eggs are very high in protein, have a long shelf life, and can be prepared in a variety of dishes. One or two eggs a day is enough to keep your body fit. Eggs can be stored at room temperature for a short time, lasting up to 15 days without risks of damage or loss of nutrients.
STORAGE TIPS:
However, pay attention and avoid infertile eggs that are not yet old enough to be consumed but are already being sold. Infertile eggs are usually whiter or paler and not as brown as normal eggs—even if they are similar in size. It would be better to wash and clean them first before storing in a container at room temperature or in the refrigerator.
6. HERBS & SPICES
Cooking process in Indonesia is not complete without using authentic herbs and spices as a base ingredient. This not only ensures the food lasts longer, but also enhances the flavor. However, it’s important to remember that artificial or instant herbs can have a different flavor.
Therefore, it’s important to store herbs properly at home. Herbs sourced from Indonesia’s natural resources include: garlic, shallots, chilies, turmeric, galangal, Javanese ginger, ginger, coriander, and pepper. Besides being essential as a complement for cooking, herbs can also be processed into herbal drinks that are beneficial for maintaining health and boosting your immune system.
STORAGE TIPS:
It’s best to store herbs in an open container at room temperature and keep them always dry. Herbs and spices that perish quickly, such as chilies, lemongrass, and lime leaves, can be stored separately in the refrigerator.
7. COOKING OIL
Cooking oil is always needed whenever preparing cooked or fried food. However, always remember to use cooking oil in moderates and not in excess. Boiled or steamed dishes are much healthier – at least for your heart and liver health.
Two liters of cooking oil is enough for two weeks for a modest household. Try to cook more of your food by boiling or steaming. However, it’s still important to stock up on cooking oil to diversify your cooking options at home.
STORAGE TIPS:
Store cooking oil at room temperature and avoid direct exposure to sunlight.
8. MINERAL WATER
Drinking water or mineral water is essential for good health, especially to replenish body fluids to prevent dehydration. Consume for a minimum of 2 liters per day, or 8 glasses per day. Depends on your body condition and activity levels.
Furthermore, mineral water is benefit for helping maintains ideal body weight and fitness. Keep always to stock of bottled or gallon-sized mineral water at home for your health and when you need to go out.
STORAGE TIPS:
If possible, stock up on 3-4 gallons of mineral water at home for your family at least for two weeks, so you don’t have to frequently order water. Get into habits of using a tumbler (drinking-bottle) filled with fresh water when you need to go out. This will keep your drinking water warm and provide a backup in case you have difficulty finding water.
9. SUGAR, COFFE, TEA & SALT
These ingredients is actually complement to all food above, but it’s quite important. It can be used as a food ingredient or as a complement to relaxing. The quality relaxing time at home can be achieved by enjoying coffee or tea in moderates. Coffee and tea are benefits to reduce stress and improving focus.
When consuming them, it’s important to follow health requirements. Don’t consume them excessively to avoid negative side effects that can harm your body.
STORAGE TIPS & DAILY DOSAGE:
Stores sugar, coffe, tea and salt in a closed container at room temperature and keep out of direct sunlight. Here are the daily dosages for body:
Sugar: No more than 9 teaspoons for men (150 calories) and 6 teaspoons for women (100 calories) per day – (American Heart Association). No more than 4 tablespoons (50 grams) per day for adults – (Indonesian Ministry of Health).
Tea: Several cups of green tea per day (Harvard Health Publications), maximum 2-3 cups of tea per day (Dr. Zuo Feng Zhang – UCLA & University of Maryland Medical Center).
Coffee: Maximum 2-3 cups of pure black coffee per day (PLOS ONE Journal 2015).
Salt: Less than 1/2 teaspoon per day or 2,000 mg (WHO). 115 mg sodium per day (Health Canada). Minimum 575 mg-1,600 mg per day (UK RNI). – (p2ptm.kemkes.go.id)
Read also: The 14 Foods to Strengthen Immune System
CONCLUSION :
It’s crucial to always keep healthy – hygienic food supplies available at home that suit your tastes and basic personal habits. Storage should also be appropriate and not excessive.
These especially true if you’re busy person and don’t have time to shop for groceries. So you need to store them safely. Or, when we’re facing challenges like weather, climate change, and pandemic, which require us to spend more time at home studying and working. Plus, it’s also important to exercise regularly, get enough rest, and maintain good hygiene according to recommended health protocols.
This concludes our brief overview of healthy food ingredients and tips on how to store them. We hope this help you stay healthy and fit while at home or when you are traveling.
Hopefully, this is helpful and best wishes for your well-being! 😊
