Stocking a Clean Fridge

  • Hannah Aylward
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Stocking a Clean Fridge

By Hannah Aylward

  

Last week we talked all about stocking a proper pantry for nutritional success. With a lot of my clients, I find that if we adjust what foods they keep in their homes and get rid of any trigger foods (foods that trigger overconsumption and addiction like popcorn), then we can dramatically revolutionize their health. Chances are, if it’s in your kitchen, you are going to eat it. Make it easier on yourself and get rid of those foods that are no longer serving you.

  

Let’s talk about what we keep in our refrigerators. 

The refrigerator should really house the bulk of our groceries, since fresh, whole foods are what keep us vibrant, energized and healthy. 

 

Here is a general outline for stocking a clean fridge.(Everyone’s will vary a little bit due to different preferences.) A big rule of mine is:Never force yourself to eat anything you don’t love! Food is absolutely fuel and cell nourishment. However, it’s more than that. It is community, love, joy and ritual. Enjoy the process. Just because something is good for you, doesn’t mean you have to force yourself to swallow it down. There is very likely something else just as great for you that you will actually enjoy.

  

Here are things you will likely always find in my fridge.

 

FRESH VEGETABLES

If you opened my fridge right now, it would consist mainly of fresh vegetables. I try to wash and cut a few different ones at the beginning of each week for easy access. If keep these front and center in my fridge, I naturally eat more vegetables. Wash and cut these ahead of time and watch your salad intake go up:

Leafy Greens

  • Kale
  • Romaine
  • Spinach
  • Arugula
  • Watercress

Salad Veggies

  • Bell peppers
  • Tomato
  • Mushrooms
  • Cucumber
  • Zucchini (I love zucchini noodles)
  • Jicama
  • Carrots

Other Non-Starchy Veggies

  • Brussels sprouts
  • Cauliflower
  • Broccoli
  • Celery
  • Green beans
  • Onions
  • Radish

Starchy Veggies

  • Sweet potatoes
  • Parsnips (a personal fav)
  • Butternut squash
  • Spaghetti squash
  • Acorn squash
  • Beets
  • Nori sheets

I love to make little grain-free salad wraps with these. I just take a large handful of my salad, put it on a nori sheet, wrap it up, and eat it like a burrito. It’s totally messy — and amazing.

  

FRESH FRUITS

  • Avocados (The ultimate.)
  • Lemons

I always have lemons around. I even travel with one in my suitcase! I like to start every morning with warm lemon water to hydrate my system and encourage proper detoxification and digestion.

  • Limes
  • Berries
  • Apples
  • Anything else in season! Who else loves watermelon?

  

FRESH HERBS

These are a healthy-eating hack all in themselves. They add so much flavor to meals with basically no work at all. Just wash, chop, and sprinkle on top.

  • Cilantro
  • Basil
  • Parsley
  • Mint
  • Rosemary
  • Thyme
  • Chives
  • Turmeric
  • Ginger

 

NUTS, SEEDS AND NUT/SEED BUTTERS

As mentioned in my last post, these should be kept in the fridge to preserves freshness.

  • Raw almonds
  • Raw cashews
  • Raw walnuts
  • Raw pumpkin seeds
  • Raw sunflower seeds
  • Raw macadamia nuts
  • Almond butter
  • Cashew butter
  • Sunflower seed butter
  • Tahini
  • Walnut butter

  

HEALTHY PROTEINS

  • Full-fat organic greek yogurt
  • Cultured coconut yogurt
  • Almond milk yogurt
  • Organic, pasture-raised whole eggs

  

NON-DAIRY MILKS

  • Unsweetened almond milk
  • Unsweetened coconut milk
  • Unsweetened hemp milk
  • Nut pods

These are an amazing coffee creamer alternative. They have a few, clean ingredients and are deliciously creamy. I don’t tolerate dairy well, but I just came across Kite Hill’s almond milk plain Greek-style yogurts and they are amazing.

  

DRESSINGS, DIPS + SAUCES

  • Hummus

Plant Engine 2, Lilly’s and Hope Foods have great, clean options.

  • Guacamole
  • Salsa (I could put salsa on everything.)
  • Clean salad dressings

These can be harder to find than you would hope. Always check ingredient lists! Some of my favorites are Primal Kitchen and Bragg’s.

  • Miso paste

  

DRINKS OF SORTS

  

FREEZER STAPLES

  • Frozen berries
  • Frozen banana slices

Personally, I don’t use a lot of banana due to its high sugar content, so I keep them in the freezer, so they don’t go bad. Sometimes a little bit in a smoothie can make it extra creamy and delicious.

  • Clean animal proteins - grass-fed beef, organic chicken sausages, organic ground turkey, wild-caught salmon, organic + free range chicken

I keep mine in the freezer, so it doesn’t go bad quickly and pull it out whenever I feel like eating it.

  • Frozen cauliflower rice

This is a great staple to have. Toss it in a skillet with a little bit of coconut oil and you have an amazing base for any dish.

  • High-quality, mold-free coffee

Coffee quality is very important. Always source organic and mold/toxin-free if possible. One of my favorites is Bulletproof.

  • Dark chocolate (70% cacao or higher)

I love chocolate. It is always in my home. Cacao has many health benefits, like providing our bodies with magnesium, calcium and antioxidants. Purchase an organic chocolate high in cacao percentage, at least 70%, with few ingredients and low sugar content. I keep mine in the freezer, making it less likely for me to mindlessly eat it. Some favorite brands are: Eating Evolved, Green + Blacks, and Hu Kitchen.

  • Ice

This may sound silly, but sometimes iced water just hits the spot. I also love putting this in my smoothies to make them thicker.

  

  


Hannah Aylward

Hannah Aylward is a Certified Health Coach, nutrition consultant, fitness instructor, healthy living expert, and founder of HAN. She helps both men and women around the world lose weight, heal skin disturbances, balance hormones, heal gut imbalances and feel at home in their bodies through healthy eating, movement, mindfulness and positive self-talk. Her goal is to help others “learn the tools that they need to live the lives they deserve”. Get to know her by visiting her website and following her on Instagram, Facebook and Twitter.


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