Refrigerator and Freezer Basics

A few days ago I posted the makings of a healthy pantry.  Today I have a list of items to stock a healthy refrigerator and freezer.  Remember, more than half the challenge of eating healthy foods is to go grocery shopping and have healthy foods readily available.  Most times when we are hungry if there is a yummy, nutritious meal or snack waiting for us in the fridge, we will choose that.  Be in charge of your success - plan, shop and prepare!

Regrigerator Basics

Low-fat milk or alternative milk of your choice- unsweetened

Plain Greek yogurt 

Low sodium soy sauce or wheat free Tamari

Salsa

Good-quality Parmesan cheese and/or Romano cheese

Sharp Cheddar cheese

Eggs (large). Keep them on hand for fast omelets and frittatas.

Vegetables of your choice:  Broccoli, red and green cabbage, onions, carrots, potatoes and romaine lettuce all last for the week, so they are a good thing to stock on Sunday and use throughout the week.

Fruit - Be sure to stock grab and go pieces of fruit.  Apples, grapes, and oranges are all great to have staring you in the face when you open the refrigerator.

Freezer Basics

• Frozen vegetables: edamame soy beans, peas, spinach, broccoli, bell pepper and onion mix, green beans, chopped onions, small whole onions, uncooked hash browns
• Frozen berries -  no sugar added
• Italian turkey sausage to flavor fast pasta sauces
• Whole wheat or sprouted wheat tortillas
• Frozen meats:  chicken breasts or chicken tenders, pork, shrimp, salmon or whitefish filets. ground turkey and/or grass fed ground beef.
• Frozen orange juice concentrate for sauces

Next I will post a few recipes using mostly these basics with a few added ingredients.