I know grocery shopping can be overwhelming — so many aisles, endless products, and thousands of brands to choose from. As a holistic nutritionist and wellness coach, I’m always asked what’s on my go-to grocery list. What do I buy every week to make those on the go meal prep times happen and happen healthy!
Giving you a look at some of the items always in my fridge and links to why, some of the nutrients found an how they are important to your overall wellbeing! Plus some favorite recipes!
This nutrient-dense leafy green is packed with vitamins, minerals, tons of phytonutrients — carotenoids and flavonoids which provide protection against damaging free radicals — and fiber. Fiber helps with weight regulation by keeping us full.
Spinach is also one of my favorite beauty foods. It’s high in vitamin C, which is needed for the creation of collagen and vitamin A, which promotes youthful skin and gorgeous hair. And just when you thought that was enough, spinach still has:
vitamin K, which is beneficial for strong bones and digestive health
magnesium, which is essential for chemical reactions in the body
plant-based non-heme iron
How to eat it: I eat tons of both raw and cooked spinach. I use raw spinach in my smoothies, juices, and as a base for salads. I sauté spinach in olive oil and garlic as a side dish, or incorporate it into a variety of pasta sauces. One of my favorite recipes highlighting this superfood is my kale, spinach, and warm beet tahini salad.
Kale, Spinach & Warm Beet Tahini Salad
Ingredients: • 1/2 bunch of kale, chopped
• 2 handfuls of baby spinach
• 2-3 beets, peeled and thinly sliced
• 2 Tbsp extra virgin olive oil
• 1/2 avocado, sliced
• 1/4 cup hemp seeds (optional)
• 1/4 cup sunflower seeds, lightly toasted
• 2 Tbsp tahini
• 1 Tbsp extra virgin olive oil
• 1 Tbsp lemon juice
• 1 Tbsp apple cider vinegar
• dash of maple syrup
• 2 Tbsp water
• 1 clove garlic, finely minced
• pinch of sea salt and black pepper
Directions: 1. Preheat oven to 450F.
2. Place beets on a baking tray. Add EVOO and a sprinkle of sea salt and toss. Roast for 30-45 minutes.
3. While the beets are cooking, chop the kale and place it into a large bowl with the spinach.
4. Prepare the tahini dressing by whisking together the tahini, EVOO, lemon juice, apple cider vinegar, maple syrup and water. Add garlic, salt and pepper and stir to combine. Drizzle the dressing over the greens and toss.
5. Once the beets are a little crispy on the outside, remove from oven.
6. Add the beets, hemp seeds, sunflower seeds, and avocado to the bowl and toss. Enjoy!
All fats are not created equal! Avocados — which are loaded with healthy monounsaturated fats — boost brain and heart health. These beneficial fats, along with avocado’s natural high-fiber content, help lower bad (LDL) cholesterol, stabilize blood sugar levels, and support weight management. And thanks to the vitamins K, C, E, and A, a variety of B vitamins, and potassium, eating avocados regularly can improve skin health, immune function, and reproductive hormone balance.
I recommend that the majority of us eat an avocado daily, especially anyone working on hormone balance or looking to enhance fertility. Avocados house the fats we need to make sex hormones, as well as the omega-3 and omega-6 fatty acids, and essential amino acids that our body cannot produce, making them a great source of protein for strong muscle tissues. Avo-awesome.
How to eat it: They’re so easy to incorporate into my recipes, I could eat them with any meal. I add avocado to smoothies for a creamy consistency. I throw avocado chunks in all my salads or pair it with eggs or smashed on toast to boost satiety. It even works in a chocolate mousse, or as a key ingredient in pesto sauce — check out my avocado pesto zoodles with chicken recipe for an example.
Avocado Pesto Zoodles
• 2 zucchinis, spiralized
• 1 large heirloom tomato, diced
• 2 big handfuls of mushrooms (about 10-15), sliced
• 2 organic free range chicken cutlets • garlic powder
Pesto Sauce: • 1/2 cup walnuts • 1/2 avocado
• 2 garlic cloves
• 1/2 cup EVOO
• 1 Tbsp fresh lemon juice
• 2 cups of fresh basil
• black pepper, sea salt
Toppings: • pine nuts, lightly toasted • chopped fresh basil
• "rawmesan" cheese or nutritional yeast
• chili flakes
1. Preheat the oven to 375F.
2. On a baking sheet, toss the tomatoes and mushrooms with olive oil, garlic powder, salt and pepper. Roast for 15 minutes.
3. Cut up chicken cutlets into bite-size pieces and cook on a pan in olive oil over medium heat. Sauté until chicken is browned and fully cooked through.
4. While the tomatoes and mushrooms are roasting and the chicken is cooking, spiralize the zucchini and make the pesto sauce. To make the pesto, combine all sauce ingredients in a food processor or high powered blender. Blend until you reach your desired consistency. Add more olive oil as needed.
5. Heat another pan with a little bit of olive oil and add the zucchini noodles. Toss for about 5 minutes. Add the tomatoes, mushrooms and chicken to the pan and toss them with the zucchini noodles and some of the pesto.
6. Put your zoodles in a clean bowl. Top with another big dollop of pesto sauce, toasted pine nuts, fresh basil, 'cheese' and chili flakes. Enjoy while hot!
As a healthy source of fat, protein, and nutrients, almonds do wonders to promote smooth, vibrant, stress-free skin. It’s high in anti-stress magnesium, which helps to relax muscles, calm the nervous system, and support digestive health. Eating almonds encourages the body to protect itself from harmful free radicals that can lead to inflammation and disease.
When making almond milk, be sure to pre-soak the nuts to enhance the availability of the nutrients and make the digestion process easier. If you don’t have time to make almond milk, try whole raw almonds. They’re a perfectly satisfying snack for in between meals!
How I drink it: I always have a homemade version in the fridge as a dairy-free, creamy, delicious cow’s milk alternative. It’s a necessary ingredient in my morning coffee. And with raw almonds, I throw chopped ones into my salads or veggies. It’s a great way to add a satisfying crunch of protein to dishes.
I start every morning with hot lemon water to get my digestive process going and kick-start my day with antioxidants, including the immune-boosting vitamin C. Although lemons contain natural acids that aid in digestive support, they’re alkaline-forming. Once these acids enter the digestive process, they act as a cleansing agent to help flush toxins out of the system. Other nutrition benefits of lemons include:
vitamins (vitamin E and B)
minerals (magnesium and potassium)
Many of the antioxidants are found in the yellow skin, so whenever you add lemon juice to your water, include the peel. For sauces and soups, grate the skin as a topping.
How I eat it: I use lemons from morning to evening in beverages and salad dressings, and over cooked vegetables, fish, and sauces. I even add it to my favorite immunity bone broth veggie soup.
Immunity Bone Broth Veggie Soup
Ingredients: • 2 Tbsp EVOO
• 1 32 oz container of organic chicken bone broth (or vegetable broth if vegan)
• 1 cup of filtered water
• ½ cup chopped yellow onion
• 2 garlic cloves, minced
• 1 inch ginger root, peeled and minced
• ½ inch turmeric root, peeled and minced
• 1 cup chopped celery
• 1 cup chopped carrots
• 2 cups chopped broccoli, including stems
• 2 Japanese yams, peeled and cubed
• 2 bay leaves
• ¼ tsp cayenne pepper
• ½ tsp cumin
• ¼ tsp paprika
• sea salt to taste
• black pepper to taste
• Juice of 1 lemon
• fresh parsley, chopped
• fresh curly kale, chopped
Directions: 1. In a large stockpot, sauté onion in oil for 4-5 minutes. Add in the garlic, ginger and turmeric. Cook for 3-4 minutes.
2. Add celery, carrots, and broccoli and sauté for 5 minutes.
3. Add bone broth and 1 cup of filtered water to the pot.
4. Bring to a boil and then add yams and the rest of the seasonings.
5. Lower heat to a low temperature and cook for 40 minutes with the lid on.
6. Turn off heat and add chopped kale. Cover for a few minutes to allow the kale to wilt. Squeeze lemon juice into the soup. Season with additional salt, pepper and red pepper flakes.
7. Ladle into bowl and serve with chopped fresh parsley.
You’ll find every type of berry in my fridge, but blueberries are my favorite! They’re low in sugar and high in fiber, packed with vitamins A, C, and E, and full of anti-inflammatory properties. It’s also one of the highest antioxidant-filled fruits. In fact, the reason it’s so blue is because of the antioxidant anthocyanin, which is responsible for that gorgeous blue color.
It’s important to buy organic because nonorganic berries often contain high amounts of pesticides, and you don’t peel the skin off blueberries. If you’re worried about fruit going bad in the fridge, buy frozen berries — they have the same nutritional value and health benefits.
How I eat it: I consume tons of fresh berries with breakfast, stew them for yogurt parfaits, or add them to chia pudding or smoothie bowls. I love to use a variety of frozen berries in my go-to green protein smoothie.
Green Protein Smoothie
Ingredients: • 1/2 cup filtered water • 1/2 cup coconut water
• 4 ice cubes
• 3 large leaves curly kale, chopped • 1/2-1 frozen banana • 1 cup mixed strawberries, blueberries, blackberries, raspberries • 1/3 cucumber, peeled
• 1 celery stalk • 1 inch ginger knob, peeled (optional)
• 1/4 tsp. Green Protein Powder ~ I like Garden of Life
Directions: 1. Place water, coconut water, ice and kale in a blender. Blend until liquidy.
2. Add the remainder of the ingredients. Blend until smooth. Enjoy!
I use this superfood in everything… and everything. It’s one of my favorite, nutrient-dense detoxifying foods. Kale is loaded with vitamins and minerals that benefit your skin, eyes, immune system, digestion, bones — I could keep going! It’s got amino acids, vitamin A, C, and K, as well as the minerals iron, magnesium, and calcium.
How I eat it: I like to eat all the varieties, raw and cooked, as key ingredients to juices, smoothies, salads, sautés, soups, pastas, and grain and egg bowls. For example, check out my tahini egg bowl, which features sautéed sesame kale.
Tahini Egg Bowl
• 1/2 ripe avocado, sliced
• 2 eggs
• 2-3 cups curly kale, chopped
• 1 clove garlic, minced • 1 Tbsp coconut oil • 1 Tbsp tahini • 1/2 Tbsp gluten free tamari
• sesame seeds
• red pepper flakes
1. Bring a pot of water to a simmer to poach your eggs.
2. Heat coconut oil in a pan over medium heat. Add the minced the garlic, kale, tahini and tamari and sauté for a couple of minutes until the kale has wilted.
3. While the kale is being sautéed, poach your two eggs. (Don't forget to add a few drops of vinegar to your simmering water to keep the eggs intact! You can also boil, scramble, fry your eggs -- whatever preparation you enjoy)
4. In a small pan over low heat toast your desired amount of sesame seeds. This will take a few minutes.
5. Place the sautéed kale in your bowl. Top with poached eggs and sliced avocado.
6. Sprinkle the toasted sesame seeds over your eggs and add a dash of red pepper flakes to your sliced avocado.
7. Drizzle extra tahini on top of your bowl and enjoy immediately!
Organic pasture-raised eggs
Eggs are one of my favorite animal protein sources. Just one egg contains 7 grams of high-quality protein. One whole egg can also give you all the essential amino acids, 5 grams of healthy fats, and a wide range of vitamins and minerals, including iron, choline, vitamin B-12, and the rare vitamin D.
One of my egg rules: Always eat the whole egg! The yolk is the most nutritious part, housing the majority of its vitamins and minerals and 40 percent of the total protein.
How I eat it: My favorite way to prepare eggs is scrambled. Kitchen sink eggs! Throw whatever you have in! Top with avocado!!
So what’s the bottom line? Pack your fridge with healthy, whole foods, focusing on plants. Look for a variety of colors, textures, shapes, and sizes, and always make sure you’ve got some sort of leafy green in there!
Suzanne is a Holistic Nutritionist, Life Coach and Spiritual Business Mentor! Living life to the healthiest and helping her clients do the same! Founder of Taylor'd Wellness and Taylor'd Aromatherapy Products, holistic healing and teaching the whole food lifestyle has fueled her why for over 20 years! Find out more about her HERE.
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