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What’s in Your Fridge?
I just noticed Dr. Oz had a special article in this month Oh Magazine on this same subject. I wanted to create my own version of what a healthy fridge should consist of using my own fridge as an example. In this article I will help you determine what to keep, clean or remove from your fridge. What are the best and then the not so good ingredients lurking in your Frigidaire?
So here’s how to keep your fridge cool and not freaking out. Let’s review what you should keep. Consider the following basics of your healthy refrigerators:
1) Nuts and Seeds: They are necessary in every healthy refrigerator and diet. Store them in the cool refrigerator to maintain optimum freshness and to preserve the delicate natural fats inherent in these nutritious pieces. This list includes almonds, chia seeds, hemp seeds and pine seeds.
2) Vegetables: Load your fridge with the freshest vegetables available. Keep the crisper full of crunchy delights from the garden In my fridge I have a pull out drawer full of romaine lettuce (the 3-pack bag), lemons, limes, onions (1/2 serving), green onions and cucumbers. In my larger pullout I have everything else – kale, chard, eggplant, carrots, cauliflower, red cabbage, turnips, etc.
3) Fruit: As I’ve shared before, I have another fridge in my garage where the overflow goes – it’s filled with grapefruit, oranges and apples and kale, or sometimes I buy a huge bag of baby spinach and put it in there too.
4) Probiotics: Although not a food, most probiotics require refrigeration to maintain their power. More companies are starting to produce non-refrigerated versions giving you more flexibility for travel.
5) Milk: Best to keep butter and cheese in special sections in your fridge especially your cheeses. Butter like eggs has a much longer shelf life than cheese. When you need a fast protein food choose low-fat cheeses. Don’t be afraid to use butter – just use it sparingly.
6) Eggs: It is necessary to keep eggs cool to maintain quality. Eggs have an great life expectancy and always good to have handy for a quick protein meal or for a special recipe.
7) Coconut Milk and Coconut Butter: This is also where you want to keep coconut products cool to maintain freshness. Coconut has gained a well-deserved reputation as being a a healthy milk alternative.
Here’s what to throw out:
1) Leftovers: If they are more than 3 days, best to discard. The longer you store prepared/cooked foods, the more degradation and loss of nutritional value. So avoid cooking too much at once. This takes practice, but it’s best to eat your food as fresh as possible.
2) Salad Dressing: Most dressings on the market are highly sweetened or have less than pure ingredients in them. Best to stick around olive oil and either apple cider vinegar or balsamic vinegar as a suitable and healthier salad dressing. There are also several vinegar and oil gourmet shops starting to pop up everywhere. They offer great varieties like Blackberry or Persian Lime Vinagros. Or how about Hazelnut Oil anyone?
3) May: Unless it is non-hydrogenated it is best to avoid. Hydrogenation is a processing method that damages delicate oils making them toxic when consumed. It is best to make your own version of mayonnaise or try using plain yogurt instead. It might taste a little more sour, but it’s better for you.
4) Sauces: Avoid most prepared sauces. They are usually loaded with artificial ingredients and add unnecessary calories to your meals. Consider using fresh herbs like dill, mint, basil or rosemary instead. Or use warming spices like curry, cumin or cayenne. Or cooling spices like oregano or Herbs du Provence, for example.
5) Ketchup: This condiment is nothing more than sugar and artificial ingredients. You can’t even claim any redemptive vegetable/fruit contribution from the tomato because it’s just a tomato tasting nothing more. Try instead using chili powder or sriracha sauce instead but beware, these two pack more punch than ketchup.
Relax and keep your Fridge Healthy.
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