Healthy Kitchen Essentials: 10 Refrigerator Staples

May 23, 2013
Jessica Wilson • Lifestyle

In continuing our healthy kitchen series, this week we take a look at what essentials should be stocked in the refrigerator. Get down to the basics and fill it with healthy options so you’re not tempted to open the door for a midnight snack. Take this list of staples with you next time you hit the grocery store for versatile foods you can use in your everyday life.

Refrigerator Staples: Almond Milk

Almond Milk

Get on board with almond milk for a creamy and smooth beverage that can be used for cereal, smoothies, baking and cooking. Free of saturated fat, cholesterol and casein, this delicious milk substitute provides you with calcium, vitamin E and vitamin D and has only 35 calories per serving.

All-Natural Salad Dressing

Stock your fridge with all-natural dressings you can use on salads, grains and veggies. Find a couple you like that will encourage you to mix more greens into your daily diet, or better yet, make them yourself! This way, you have control over all the ingredients that go into the dressing.

Refrigerator Staples: Hummus

Hummus

Keep hummus on hand as a healthy dip for snacking with crudités, pita bread and crackers. Filled with fiber and protein, it’s the perfect afternoon snack. Try it: Make your own homemade hummus with healthy added ingredients such as avocados, red peppers or basil.

Garlic

Long touted for its medicinal benefits, garlic is full of antioxidants, is a powerful antibiotic and has been said to lower cholesterol and blood pressure. Pungent and versatile, it can be thrown into just about any dish for a healthy boost of flavor. For easy use, keep fresh crushed garlic on hand.

Refrigerator Staples: Produce

Fruit

Keep a variety of seasonal and organic fruit on hand for breakfast on the go, smoothies and healthy snacks. Your hair, skin and health will thank you for providing it with all the proper nutrients.

Here is a small list to consider: apples, oranges, strawberries, lemons, limes, raspberries, blueberries, cantaloupe, kiwi, watermelon and avocados.

Vegetables

We all know that vegetables should be the bulk of our diet, so keep your fridge stocked with a variety of cancer-fighting leafy greens and colorful veggies. Get creative in the kitchen and incorporate them into soups, casseroles and just about anything.

Get started with this list: spinach, kale, broccoli, onions, bell peppers, asparagus, zucchini, green beans, Brussels sprouts and sweet potatoes.
Refrigerator Staples: Filtered Water

Water Pitcher with Fruit Infuser

Detox your body and stay hydrated with plenty of water from a fruit-infused pitcher. Throw in sliced lemons, cucumber, mint or berries for a naturally flavored beverage, sans calories, that will keep you coming back for more. The clear acrylic pitcher creates an impressive and spa-like vibe for guests.

Salsa

Versatile and healthy, this low calorie snack can be used as a dressing, dip or topping for eggs, chicken, vegetables and so much more. Made from tomatoes, onion, cilantro and other fresh ingredients, it’s full of vitamins and minerals. Try making your own and experimenting with different fruits and veggies.

Refrigerator Staples: Eggs

Eggs

A great source of protein and other essential nutrients, eggs are an exceptional beauty food for healthy hair and skin. Use them in baking, veggie omelets or hard-boiled as a mid-morning snack. Do your best to source quality eggs that are organic.

Greek Yogurt

Get a powerful protein and probiotic punch by incorporating Greek yogurt into your diet. Great on its own, with granola or in a smoothie, it can also be used as a less caloric substitute for sour cream or mayonnaise in dips, dressings and more. Find a brand that uses all natural ingredients such as Fage.