Stock the Kitchen Series: Refrigerator

We all know that Clean Eating is good for us and it’s definitely a trend that’s here to stay. The reason is because the premise of Clean Eating is based on filling your body with whole foods and cutting back on (and ideally, eliminating) caffeine, processed sugar, alcohol, gluten, and dairy. “Removing these toxic triggers from your diet can make a hugely positive impact on your health,” says Alejandro Junger, M.D., author of the book Clean Eats. “Most people have more energy as a result, and some have even overcome issues like chronic headaches and seasonal allergies.” In case you missed my recent post on Clean Eating, you can read more in detail here.

So we all know that eating clean is the way to go but what does that look like in the kitchen? Keeping your kitchen well-stocked will make clean eating easy and fun. Part 1 of my stock the kitchen series addresses the Refrigerator. (Coming soon will be the pantry)

1. Produce
A wide and colorful array of fruits and vegetables should lay the foundation. Stock up on leafy greens, such as arugula, Swiss chard, and kale. Carrots, sweet potatoes and other root vegetables are also good choices since they’re great for adding density to a meal. Fill the crisper with all colors of the rainbow like apples, berries, grapes, and citrus fruits.

2. Meat
The key here is purchasing good-quality beef and poultry. Grass-fed, organic, and pasture-raised are all good labels to look for. Try buying meat in bulk from your local farmers’ market (and storing leftovers in the freezer).

3. Fish
Go for smaller, cold-water varieties, which contain fewer heavy metals and toxins. Salmon, trout, mackerel, sardines, herring, and small halibut are all good options. If you’re supplementing whole fish with canned, be sure to look for “wild-caught” on the label.

4. Eggs
It’s about as confusing as the yogurt section: Organic, Cage free, Free Range, Pasture-Raised, Hormone-Free… There are really only two labels you need to look for: organic and free range, which means the eggs are lower in inflammation-causing omega-6 fatty acids and higher in heart-healthy omega-3 fatty acids and other good-for-you nutrients like vitamins A, E, and beta-carotene.

Time saving tips:

  • When you stock your fridge each week, go ahead and prep easy-to-reach-for snacks. For example, cut up carrots and celery sticks to have ready to dip in hummus. When you get the craving for something crunchy, you can grab that instead of chips or crackers.
  • Same goes for fruit, go ahead and wash some of your grapes and cut up the strawberries so it’s easy to see a healthy snack ready for noshing.
  • Hard boil eggs and keep in the fridge. This makes a quick and easy addition to salads to pack in some protein.
  • Cook up a large serving of your favorite whole grains (quinoa, brown rice, or oatmeal for example) and keep in individual size portions in the fridge.
Here’s an image of my fridge this week. How do you like to stock your fridge? What time saving tips have you found that work for you?  I would love to see a picture!

Have a great week,

Meryl

 

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