One of the best ways you can begin to develop healthy habits is to start in your kitchen. Take a look at everything that’s stored in your fridge and pantry to decide if it’s helping or hindering your healthy eating goals. So often, our shopping habits derail our good intentions. Travelling through the grocery store on autopilot can keep us stuck in a menu that may be lacking nutritionally.
Since grocery shopping is a weekly activity that we all need to do, it can be a great place to begin making healthier choices. Developing new habits takes time and lots of reminders. With this in mind, I’ll be sharing a 4-part series on some of my favorite fresh and pantry staples that show up weekly in my shopping cart. If you adopt a few new ideas each week, your food supply will look vibrantly different in a month.
Today we’re going to begin with produce. The what and the why.
Lemons
I freshly squeeze half a lemon each morning into some warm water. It’s the first thing I drink before introducing any other foods. This practice sets up my digestive system to work at its peak for the day. And it’s so soothing!
Apples
The ideal snack at any time of the day, apples are filled with fibre and antioxidants. There are so many varieties to choose from and when dipped in hummus or almond butter, this simple fruit can jazz up snack time.
Greens
My husband was asked at a party what my favorite food was and he said, “Anything green.” He knows me well! Greens of all kinds are a key element of my family’s diet. My fav’s are kale, arugula, mixed greens, cabbage, chard, beetroot, cabbage, and others. They appear everyday in my smoothies and are in salads, chopped up in soups, and used in place of rice or pasta. The enzymes and anti-inflammatory properties of all kinds of greens greatly boost your health and immune response.
Carrots
Always buy loose carrots instead of the baby carrots. They haven’t been processed and it’s even better when they still have a bit of dirt on them. This keeps them fresher and helps hold in the minerals that are so good for you. The carrot top leaves can be chopped and added to soups and stews or as garnish.
Avocados
Try to pick up a few soft and a few harder so they can ripen on your kitchen counter. The really soft ones can make an excellent addition to salsa or spread onto whole grain toast for lunch. The high levels of zinc are great for your immune health and the essential fatty acids aid in brain function and skin rejuvenation, among many other benefits.
Cabbage & Kale
Cabbage and kale are cruciferous vegetables that contain high levels of phytonutrients. These plant-based compounds may help to lower inflammation and reduce the risk of developing cancer. High in folate, these two powerhouse vegetables are high in iron, which is necessary for producing blood cells and they support the cardiovascular system. Cruciferous vegetables also aid in blood clotting, healthy vision, improving cell function, and are high in fibre.
Grape Tomatoes
Slice them up to add to salads, eat them with carrots & hummus as a snack, add them to homemade pizza, saute them with red or white onions and garlic, himalayan salt, pepper and white wine for a delicious base for any meat or fish. Want an instant feel-good moment, walk into a house that has this sizzling in the skillet. Home dining can be a five star experience.
Garlic & Onions
They deserve their own paragraph because they are so foundational to tasty meals. When you’re not sauteing with them, add them crushed to olive oil, vinegar, salt and pepper to create a yummy vinaigrette or sprinkle them onto bruschetta with a little grated, fresh parmesan. Oh my…
Broccoli
Some love it, for others it’s an acquired taste. Either way, broccoli is filled with antioxidants. Lightly steamed, served cut up as a crudite, or added to a veggie stirfry are good options here. I’m in the testing phase of a new broccoli soup recipe which means you can use fresh or frozen broccoli to enjoy year round.
Yams & Squash
These orange and yellow beauties are a filling, yet low-glycemic alternative to potatoes. You can enjoy them cut up raw, mashed or steamed as a side, or add to soups and stews. Like all colorful veggies, they are full of heart-healthy antioxidants. Spaghetti squash is an excellent alternative to pasta and tastes great on it’s own or with tomato sauce. The sweet flavor helps to curb sugar cravings.
Beets
I peel and cube these soon after buying and store them in a glass lock container in the fridge. (Don’t wear white :). This makes it easy to slice onto salads for extra crunch or toss into a roasting pan with yams, squash, and parsnips. Tossing with a little olive oil, sea salt, and pepper makes them golden and very tasty. Beets have so many health benefits, the number one being their cleansing and support of the liver.
What’s Next?
Now that you have an idea of some nutritionally dense and versatile fresh food staples, go ahead and toss the items out of your kitchen that don’t serve your health goals. Then, hit the store and explore with a vision for new, mouth-watering meals that make you feel great.
Tell Me:
WhIch veggies are your favourites? Do you find it easy or challenging to have a steady rotation of vegetables in your daily meals? Please comment below. I’d love to hear.
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Blessings,
Sheila
