Healthy Foods to Keep in Your Kitchen
Inevitably, the more often you run to the grocery store the more impulse purchases you make and the more money you will spend. How often do you go in and get only what you need? Good luck heading to the back corner for milk and leaving with nothing else. That's because store layouts are strategically planned to encourage impulse buys. Going shopping while hungry and not making/sticking to a grocery list only makes matters worse.
David and I went to the grocery store yesterday for the first time in 2 weeks while still eating clean, home cooked meals. The secret to making less frequent grocery runs, which in turn save you time and money, is to purchase healthy, nonperishable foods as well as keeping your freezer properly stocked. Our freezer is so full that we typically have to shove everything in and quickly slam the door. I guess it's worth noting that we only have a midsize fridge.
There's a common misconception that frozen food isn't as healthy as buying it fresh. The reality is, these fruits and vegetables are actually picked at peak ripeness and typically washed and frozen within hours, locking in the nutrients. Another advantage of buying frozen is being able to enjoy produce year-round, even when it's not in season.
I actually prefer buying frozen fruits and vegetables to fresh. Whenever I buy fresh, berries always mold by the time I remember they're in the fridge and the vegetables turn soft and gross. Since there's only 2 of us, we can't always finish produce before this happens. The result: food lost and money wasted. Alternatively, the next time you notice your fresh (non-frozen) produce going bad, I suggest you rinse, cut and freeze them immediately so you won't have to worry about food waste. This is also a great tip for when you are going out of town. Instead of coming home to a fridge full of rotten produce, plan ahead and freeze it for your return.
My newly restocked freezer is full of fruits, vegetables and various meats. I choose foods with only 1 or few ingredients each. When buying packaged food, always read the label to know exactly what you are getting. The fewer ingredients the better, while longer lists typically yield the unwanted and unknown.
Below are some of the groceries I currently have in the freezer:
Meat:
Buffalo burgers
Chicken burgers
Salmon
Shrimp
Tuna steaks
Vegetables:
Broccoli
Brussel sprouts
Peas
Peppers
Spinach
Fruit:
Bananas (peel then freeze in Ziploc bags; great for smoothies!)
Cherries
Coconut chunks
Mango
Mixed berries
Misc:
Cauliflower pizza crust
Ezekiel Bread
Garlic and basil cubes
We tried Trader Joe's Buffalo Burgers for the first time for dinner last night and highly recommend them. There's literally only one ingredient on the package: ground bison. We also bought Chili Lime Chicken Burgers to try. Ingredients: ground chicken, veggies and spices. TJ's also has excellent turkey, salmon and veggie burgers. While these burgers are great choices, beware of most frozen patties. Brands such as Morningstar and Boca use countless unwanted and unnecessary ingredients. Do your research and ALWAYS scan the ingredient list before making a purchase. Stick to those containing only meat and/or veggies and spices.
Ok, so we covered the meat and produce, what about those carbs? Grains and legumes are great nonperishables to keep on hand as they have a long shelf life. Examples include rice, quinoa and beans. When paired with an item from each category above, you have yourself a healthy, well-balanced meal.
Another helpful tip is to keep nondairy milk in your pantry at all times. Not only will your stomach appreciate the break from lactose, it will save you from having to make a last minute grocery run before breakfast. There are tons of milk alternatives including almond, cashew, soy, coconut, rice, hemp, and oat milks. Try a few to find one you may like to keep on hand in times of need. I buy soy and almond milks and find that soy is richer which I prefer for coffee, but tend to use almond milk for smoothies.
Please notice I made no mention of canned soup; while also nonperishable, read my post on MSG to find out more.
The takeaway: make a shopping list before your next grocery haul or enter your email below to receive mine. Either way, do your best to stick to the list and restrain from impulse purchases. You don't need a candy bar just because it's by the register.
-Mallory
