As a nutritionist, I’m often asked what’s in my fridge, which ice cream I keep in the freezer, and what snacks I have hidden in the cupboard. Although my kitchen isn’t always fully stocked this is my hit list for a holistic kitchen.
There are certain things that must be in my fridge at all times. Among those are lemons, ginger, tahini, greens, and batched cook beans and grains.
This is a bare bones list – but it gives me a base for a lot of quick meals and easy snacks. It also helps me avoid those long gazes into the black hole that is my fridge light. Don’t stare into an empty fridge.Don't look into the light! What to stock in your #holistic fridge. Click To Tweet
Instead, check this stock list 👇🏻
You might not think to keep these refrigerated but the oils and fats in nuts can go rancid. This can ruin the quality of the nutrients and also dramatically changes the taste.
I have small glass jars that hold a handful of nuts in the fridge for snacking, topping salads, and making nut milk and butter. If I have extra nuts that don’t fit in the fridge I will store the rest in the freezer.
Brazil nuts, almond, cashews, walnuts, pecans, macadamia, almonds
I keep seeds in the fridge because they too have beneficial oils that can oxidize. Oxidization occurs via heat, light, and air so it’s important to store seeds whole. Grind seeds right before you are going to consume them.
I top everything from salads to oatmeal with seeds. These give some extra protein, fiber, and fat that all help you feel full.
Chia, flax, pumpkin, sesame, hemp3 reasons seeds should stay in the fridge on #thesharpguide Click To Tweet
I think the world would end for my husband if I didn’t have peanut butter in our house. There are so many variations of nut butter on the market right now you could pick and choose your favorite.
I always have Tahini (sesame seed butter) because it is a base I use for many dressings and it’s a key ingredient of homemade hummus (my favorite). It’s also extremely easy to make your own at home if you have a food processor.
If you make your own nut butter make sure to refrigerate them. The shelf-stable peanut butter you can get at the grocery store has added preservatives and chemicals that allow you to keep them on your shelves for months on end.
This is probably my favorite thing in my fridge. I’m obsessive about sauerkraut (German roots baby). There are several other options such as tempeh, kimchi, kombucha, miso, and kefir. It’s unlikely that I will have all of these in my fridge at the same time.
I strongly suggest testing out some of these options and finding one you fancy. Probiotics are incredible for our gut’s microbiome and eating even a few bites probiotic rich foods will aid your digestive process.
I’m not going to preach about the importance of buying everything organic right now but I’m going to beg you to buy organic probiotics. The process of fermentation multiplies that foods bacterial content by the thousands. Eating a non-organic probiotic product is like consuming a food with proliferated chemical bacteria. Just don’t do it.
Superfoods: a word I have a serious love/hate relationship with. Companies have really coined and marketed this term selling everything from diet pills to detox teas. Both of which I’m not a fan of.
The definition of a superfood is, “a nutrient-rich food considered to be especially beneficial for health and wellbeing.”
Under this category, I would place spinach and blueberries, two foods that have significant nutritional contents, without the hype and advertising that drives prices up.
Superfoods that nutritionists often refer to are items such as, bee pollen, nutritional yeast, spirulina, and chia seeds. These are foods I love and they contain a significant nutritional profile for their tiny physical size. But you don’t need them to be healthy.
However, you want to start collecting chia, bee pollen, and the likes – take your time and build your stock up slowly. Remember that any whole plant based food is literally “super.”Beginners Tip: how to start with superfoods on #thesharpguide Click To Tweet
If diet soda is your thing there are so many awesome alternatives to that chemical-laden liquid. Swap if for a fizzy kombucha or have a carton of coconut water in the fridge.
Beans + Grains
Either way, it rocks to have cooked beans sitting pretty in the fridge.
Anytime I’m in a pinch for dinner I pull out some beans, chop up veggies, and top with a dollop of hummus. Done-zo.
This can’t go without saying – always have a stock of leafy greens, fruits, and a variety of vegetables. Keep them where you can see them either on the top shelves or in glass containers. It’s easy to forget vegetables piled up in the crisper.
Keep them visible so you will remember to eat them. Trust me, you won’t forget you put the chocolate in the bottom drawer.
The produce I have varies by season, cravings, and color. I generally like to look in my fridge and see a rainbow. Not sure what vegetables to try? Check out your farmers market to get great seasonal produce.
A holistic kitchen is nothing without frozen food for back up. Some days you skip the farmers market and realize there is nothing green in the kitchen. [Insert: bags of frozen brocolli] Do
Do yourself a favor – have sweet and savory sides ready to grab. A homemade raw cacao ball trumps that store bought protein bar that doesn’t have an expiration date.
Want to see what’s in my freezer? Take a look at my frozen stock list:
Don’t get duped! Check the ingredients on the bag. Frozen blueberries should only have one ingredient: blueberries.
Sometimes companies think certain berries don’t taste good enough on their own. I’ve made the mistake of thinking a bag of frozen cranberries would taste like tart ass cranberries.
Unfortunately, when I opened the bag it faintly smelt like my grandmother’s rose perfume and tasted super sweet. They were coated in a syrup, flavoring, and some crazy fragrance. Avoid my mishap. Check those labels.Why your frozen berries might be bugged. #frozenfruit Click To Tweet
Again, read thy label. Look for veggies that don’t have additives like margarine, sodium, and other preservatives. A few options that frequent my freezer are green peas, broccoli, edamame, and string beans.
These bags of frozen greens often save me in a pinch. I bless myself on hungry lazy nights when I find packs of frozen veggies in the freezer. Boiled edamame beans and sea salt make for a perfect protein-packed Netflix snack.
I absolutely have to be prepped for banana ice cream 24/7.
2 frozen bananas + 1/2 cup nut milk + 4 Medjool dates + heaping tablespoon of cacao = I’m not grumpy anymore remedy. My daily smoothie prep: spinach cubes, sliced and frozen avocados, and frozen bananas.
Bars and Balls
I give credit to companies that try to make healthy snack options. The truth is, it’s hard to make food shelf stable without adding preservatives. Most protein bars are dehydrating, have ridiculous amounts of sugar, and have a solid paragraph of crazy ingredients.
Experiment with making homemade bite-sized balls for quick snacks and bars full of fiber. I’m not much of a recipe follower but I have a Pinterest board filled with my favorite recipes for energy balls and protein bars for you guys to check out.
Whenever I’m cooking soup or beans I try to make a really large batch. If my husband doesn’t succeed at being a human garbage disposal then any extras are stored in the fridge or freezer.
Sometimes I have a soup day and cook three or four different soups just to freeze. Obviously a staple in the lazy girl kitchen. Pro tip: make sure to label the date on the tupperware – no one wants to guess if that was kale in the soup or mold.
Nuts and Seeds
I know it’s not a necessity but if you can spare the space in your freezer I would load it up with your extra nuts. Eventually, the oils in nuts and seeds go rancid.
There is no way of knowing how long these products have been stored and shipped. I have no idea how much heat and light they have already been exposed to. So if I have room these suckers are going in the fridge or freezer.
Just kidding. Wait, no I’m not. Whenever I make waffles I do a double batch and stick the leftovers in the freezer.
You bet I’m reheating one of those for a midnight snack. Obviously, waffles are also great at the appropriate meals like brunch and breakfast (yes I consider brunch a meal time).
Please try these two ingredient waffles from My New Roots, they will change your life.
Chocolate bars. Raw. Organic. Dark. Always available in my freezer.