I came up with a list of 10 foods that I think are good to have in your refrigerator or a cupboard at all times. These foods are healthy and nutritious and can be used as healthy snacks or in healthy meals!
1. Yogurt – either plain yogurt that you can mix with something sweet or flavored yogurt. Good source of protein and calcium! Yogurt also contains beneficial bacteria and is especially good to eat when you’re taking antibiotics. I recommend Activia because it’s small and handy.
2. Cottage Cheese – another good protein & calcium source. It’s relatively low in calories as compared with other cheeses. Good to snack on with fruit.
3. Avocado – high in calories but packed with healthy fats! Avocado is also a good source of vitamin E, vitamin C, folate, antioxidants and fiber! ½ of avocado contains 6-7 grams of fiber. It gets pretty soft when ripe and is perfect to use as a spread on your bread ( in place of butter).
4. Spinach – dark leafy green veggie that contains iron and vitamin K! It is also a good source of folate. You can do several things with this veggie, quick boil it and serve it as a side veggie or use it instead of iceberg lettuce with your salads. Iceberg lettuce is boring anyways!
5. Whole Grain Bread – I recently purchased really delicious thin sliced bread at Trader Joe’s called European Whole Grain Bread. It resembles Pumpernickel bread. It’s packed with seeds and tastes great. 1 slice contains 4 grams of fiber and 120 calories. I like to snack on it with a little bit of cream cheese and avocado.
6. Carrots – get the baby carrots and have them available in a zip bag. Try eating them with your favorite dressing (just watch out how much of the dressing you’re using, or switch to low-fat or non-fat, whatever floats your boat) or they are also great to munch on without anything. Go carrots!
7. Walnuts – these don’t have to be in the fridge but have them available for snacking somewhere in your kitchen! Another fiber and protein rich food that is also packed with healthy fats including omega-3s! Yes, the very same fat that is present in salmon. Don’t eat too many at once as they are high in calories.
8. Kiwi – why not? Aren’t you tired of apples? Kiwi is a power house of vitamin C! Just one kiwi will provide you with double the vitamin C that you need in one day!
9. Extra Virgin Olive Oil – so you already know olive oil is super good for you but should you cook with the extra virgin kind? I recently attended a cooking demo at the Culinary Institute of America and one of their chefs said that extra virgin olive oil is great not just for salads but for every day cooking! It’s the good quality stuff so go ahead and cook with it!
10. Quinoa (keen-wa) – this is a whole grain that contains complete protein, imagine that! Makes a great protein source for vegetarians. Also good source of iron and B- vitamins. Go out there, buy it and try it out! You can buy it by weight at Elliot’s Natural Foods and I believe Trader Joe’s sells it in boxes. It’s recommended that you rinse it out first to prevent bitter taste.
Curious how to cook it? I took this out of one of my books called 101 Healthiest Foods by Dr. Joanna McMillan & Judy Davie (great book by the way)
“Place the quinoa in a saucepan with one part grain to two parts water. Bring to a boil, reduce to simmer, cover and cook until the grains become translucent and you can see the spiral germ on each grain. This should take about 15 minutes. “