vegetables. During the growing season I only get local products, but in winter I obviously have to use the products in the supermarket. Most of the time I make sure I have plenty of vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli, red peppers, etc. for my morning eggs. I also like to dice lean chicken or turkey sausage into the eggs, along with some Swiss, Jack or goat cheese. Coconut milk is another staple in my fridge. I like to use it to mix into smoothies, oatmeal, or yogurt for a rich, creamy flavor. Not only does coconut milk add a rich, creamy flavor to many dishes, but it is also full of healthy saturated fats. Yes, you heard me… I said healthy saturated fats! Healthy saturated fats like medium-chain triglycerides, especially an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, there are several articles on this topic on my website below. Back to the fridge, a few other staples: Cottage Cheese, Ricotta and Yogurt – I like to mix cottage or ricotta cheese and yogurt along with chopped nuts and berries for a great mid-morning or afternoon meal. Chopped walnuts, pecans, almonds – delicious and great sources of healthy fats. Whole flax seeds – I grind these in a mini coffee grinder and add them to yogurt or salads. Always grind them fresh, as the omega-3 polyunsaturated fats are very unstable and susceptible to oxidation, creating high levels of free radicals in pre-ground flax. Eggs – one of nature’s richest sources of nutrients (and remember, they increase your
GOOD cholesterol). Nut Butter – Plain old peanut butter is getting a little old for me, so I get creative and mix almond butter with sesame butter or even cashew butter with macadamia butter… Delicious and unbeatable nutrition! Salsa – I’m trying to get creative and try some of the exotic varieties of salsas. Butter – don’t believe the naysayers; Butter adds great flavor to anything and can be part of a healthy diet (just keep the amount small because it’s high in calories… and NEVER use margarine unless you want to give yourself a heart attack). Avocados – I love them… Plus, it’s a great source of healthy fats, fiber and other nutrients. Try adding them to wraps, salads, or sandwiches. Whole wheat wraps and whole wheat bread (look for wraps and breads with at least 3-4 grams of fiber per 20 grams of total carbohydrates). Rice bran and wheat germ – this may sound way too healthy for some, but they add a nice little nutty, crunchy flavor to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber. Lettuce and spinach along with grated carrots – for salads for dinner. Homemade
Salad dressing – with balsamic vinegar, extra virgin olive oil and Udo’s Choice oil blend. This is much better than store-bought salad dressing, which usually uses highly refined soybean oil (full of inflammation-causing free radicals). Some of the freezer staples: Frozen Fish – I like to try a few different types of fish each week. There are so many varieties out there that you never have to get bored. Frozen berries – during the local growing season I only get fresh berries, but the other 10 months of the year I always have a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high-fiber granola, oatmeal, cottage cheese, Adding frozen vegetables to yogurt or smoothies – again, when the growing season is over and I can no longer get fresh local produce, frozen vegetables are the best option as they often have higher nutritional content than the fresh produce that has been shipped thousands of miles and weeks lying around before they make it to your dinner table.
Frozen chicken breasts – very convenient to quickly add to wraps or chicken sandwiches for quick meals. Frozen buffalo, ostrich, venison and other “exotic” lean meats – yes, I know… I’m weird, but I can tell you that these are some of the healthiest meats available, and if you eat them with a lean If you’re serious about maintaining a healthy body, these types of meats are much better for you than the mass-produced, hormone-pumped beef and pork sold in most grocery stores. Okay, now the staples in my cupboards: oat bran and oatmeal – higher in fiber than those little packets of instant oatmeal. Cans of coconut milk – once opened, transfer to a container in the refrigerator. Various teas that are rich in antioxidants – green, oolong, white, rooibos teas are some of the best. Stevia – a natural, zero-calorie sweetener that is an excellent alternative to nasty, chemical-laden artificial sweeteners like aspartame, saccharin and sucralose. Organic Maple Syrup – not high fructose corn syrup Aunt Jemima Crap… Only real maple syrup can be considered real food. The only time I really use it (due to the high sugar load) is adding it to my post-workout smoothies to sweeten things up and also trigger an insulin rush to push nutrients into your muscles. Raw honey – better than processed honey…higher amounts of beneficial nutrients and enzymes. Studies have even shown that honey improves glucose metabolism (how you process carbohydrates). I use a teaspoon or so in my teas every morning. Whole wheat or whole wheat spelled pasta – much higher in fiber than regular pasta Brown rice and other higher fiber rice – NEVER white rice Canned black or kidney beans – I like to add a few scoops to my Mexican wraps as they are high in fiber and nutrient dense. Plus, beans are surprisingly one of the best sources of youth-boosting antioxidants! Tomato sauces – delicious, and as you’ve probably heard a million times, they’re a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup. Dark Chocolate (as dark as possible)
This is one of my go-to treats that satisfies my sweet tooth while providing tons of antioxidants. It’s still high in calories, so I limit it to just a few squares; but that’s enough to do the trick, so I don’t feel like I wanted to go out and get some cake and ice cream to satisfy my dessert craving. Unsweetened Organic Cocoa Powder – I like to mix it into my smoothies for an extra boost of antioxidants, or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a few melted dark chocolate chips. Well, I hope you enjoyed this special look at my favorite slimming meals and how I stock my cupboards and fridge. Your tastes are probably very different than mine, but hopefully this has given you some good ideas that you can use next time you’re at the grocery store to stock up on a healthy and delicious pile of groceries.
Filed under: Nutrition Published by May Healthy Lifestyle
