Are you always getting home hungry and reaching for anything in sight becasue your blood sugar is crashing? Do you want to put more effort into meal prepping but never feel like you have enough time for it? Feeling confused and overwhelmed about the endless information and advise on what should be in your frige and pantry?
While I was preparing to shop for my two-week Detox, I had some thoughts about what foods I always keep in my pantry and fridge and what foods are always on my grocery list. The foods that are always on my list are the staples that I create meals around and are also some of my favorite daily foods. I know they are healthy, satisfying and will be eaten before they go bad.
Additionally, there has been a lot of buzz in the last couple of years about the benefits of meal prepping. Meal prepping can be daunting, time consuming and dreadful, but it can also be very helpful in maintaining a healthy weight, avoiding eating out and minimizing the decision making about what to eat when you get home from work and will grab anything in sight due to low blood sugar. When you plan out what you will eat and it’s ready to go at home, you will find meals a lot simpler and fulfilling.
In case you need some inspiration for keeping a healthy fridge or healthy meal planning/prepping, here is a short list of 5 things that I always keep in my fridge.
– Organic Baby Spinach
Spinach has so many nutrients like fiber, Vitamins A, C, K, Folate and Iron. It packs a punch when you eat enough of it! I like to use it in my daily protein shakes, cooked with garlic to pair with organic chicken sausage or eggs or as a salad with lots of heart healthy oils. With spinach being so versatile and so full of micronutrients, I use it daily and go through at least 32 oz weekly.
– Organic Unsweetened Almond (or other dairy-free) Milk
Since I am dairy free, almond milk is a staple in my house. I use it to make unsweetened hot cocoa, to eat with grain free granola and sometimes I use it to make a delicious chicken curry. The great thing about almond milk, or other dairy free milks, is that they are low in sugar and calories, but also rich, creamy and satisfying.
– Natural Organic Nut Butter
It can be a challenge to choose the best nut butter, since there are SO many options! So, which is better- peanut, almond, walnut, sunflower…? The list goes on! One isn’t necessarily better than the other (unless you’re intolerant or allergic to a specific nut!) and each has different benefits for your health. Regardless, they all can be healthy sources of anti-inflammatory fats that your brain and heart need to function optimally. I generally recommend to rotate them in your pantry and to use them in protein shakes, to spread on rice cakes or celery or a teaspoon as a treat. A few things to note are to buy one that is organic and has minimal ingredients (no added sugars!), which tend to separate and are best when kept in the fridge.
– Organic Sliced Turkey
This is my go-to protein source when I’m on the go. I always know that I will get a healthy, lean and protein-filled meal if it’s based around turkey. It is quick, delicious, filling and super versatile. I generally eat it with some spicy mustard in a collard green wrap, sometimes adding in sliced veggies. Otherwise I’ll eat it with gluten free crackers or diced in a stir-fry with veggies. It’s often part of my lunch since it’s easy to pack and munch on!
– Organic Bone Broth
Drinking bone broth is an excellent way to supply your body with protein and more specifically collagen. Collagen is important to maintain your skin, joint and muscle health. As you age, your body creates less and less collagen, thus it becomes more and more important to enhance your body’s absorption of collagen through the diet. Bone broth is a great way to supply the body with easily digestible collagen and its building blocks. I oftentimes warm it up on the stove and drink in the morning before breakfast or I’ll make my quinoa or rice with it in place of water to give my meal more protein and healing powers. If you want to make your own, be sure to get bones that are from grass-fed organic sources.
What are the staples in your fridge? Feeling like you need an overhaul or some support on figuring out the best foods for your body? Call Regenerate Health Medical Center for more information on how dietary changes and detox can change your life. Call 805.620.7122 to get started!