Preparing delicious and healthy meals means having the right ingredients on hand. Here are five basics we believe every fridge should have.
Eggs are the perfect food – especially those that are local i.e. from chickens that you know. Not only are they conveniently packaged, but eggs are also rich in nutrients, low in calories and packed with high-quality to protein. In moderation, eggs are an affordable, easy protein source for breakfast, snacks, salads, and dinner. For those who have, or at risk for, heart disease, try to limit yourself to two to four egg yolks per week.
It’s best to keep a variety of fresh veggies in your fridge at all times: broccoli, bell peppers, carrots and other basics along with more exciting veggies like asparagus or sugar snap peas. You might think these are expensive, but it should make up one-third of your diet – which means it should take up one-third of your grocery budget.
If you want to cook with veggies more easily, the best thing to do is buy them prewashed and precut (you could also do this yourself on weekends).
Fresh veggies must also include leafy greens: they’re packed with vitamins (A, B2, B6, C, E and K, and folate) and minerals (calcium, copper, fiber, magnesium, potassium, and zinc).
While you may think berries are too sugary, they are actually low in sugar relative to other fruits and quite versatile. They’re rich in antioxidants, vitamins, and minerals – specifically vitamin C, folate, potassium, and fiber.
You can add your berries to cooked grains and dry whole-grain cereal, yogurt, smoothies, and protein shakes.
4.Low-fat Greek Yoghurt
Plain, non-fat or low-fat Greek yogurt is a good source of probiotics and protein.
Dietitians suggest using Greek yogurt as follows:
•As a base for creamy dressings, dips, and sauces
•To replace mayonnaise in egg or tuna salad
•As a substitute for sour cream on chili and tacos
•To add protein to baked goods (like oatmeal banana pancakes)
•To add protein to oatmeal
5.Other lean proteins
Quinoa. Beans. Cooked chicken breast. These lean proteins make prepping a healthy, protein-packed meal easy at the end of a long day.
So put these items on your grocery list, and keep your fridge well-stocked with them. You’ll find yourself enjoying healthy, amazing meals all week long!