9 Foods I Always Have On Hand

By Chris Newport, Nutritionist and Head Coach

What’s one of the best things you can do for yourself everyday? Eat real food! The concept seems easy, so why is it that the execution (that is, actually getting it INTO your body) seems so difficult?

First of all, we need to make it a priority. We’ve gotten so far away from what our bodies are meant to be eating. The result? We’re getting sicker, fatter and well, down right grumpier. We can’t completely blame ourselves for this departure (if you haven’t seen it already, you definitely need to watch Food, Inc.), but we CAN take charge of our health and do something about it. You CAN make good choices, but they have to be readily available . So I thought I’d give you a glimpse of what’s in my fridge and pantry just about every day of the year, or the 9 foods I always have on hand.

1) Something green (veggies, that is!)

 

We get lots of “green things” from our CSA every week. They have the most amazing veggies you’ve ever seen! It’s like health food porn. When I pick it up every week I just want to wallow in it. Unfortunately for me, that doesn’t bring me any health benefits. But it does challenge me to try things that I may not ordinarily choose or even like. But gosh darn it, I ain’t wasting my money or throwing away amazing nutrients because I say “I don’t like it.” Now, I’ll be the first to admit that there are plenty of veggies I don’t particularly care for (radishes and turnips, for example). BUT, through experimenting with different preparation and cooking methods, I’ve actually founds ways that I LOVE them. But I digress…back to the “green thing.”

Beyond what we get at the farmer’s market (click here for a list of markets in the Triangle area), we’ll always have organic spinach and (some kind of) organic lettuce (we get the best deals at BJs). They go in salads, smoothies, omelets, juices and more. If they are starting to turn bad, then I’ll cook the spinach in a dish (say, a quiche, smoothie or stir fry), or I’ll freeze it. If lettuce is going bad, I’ll blend it with a little water then pour it into an ice cube tray to freeze for smoothies or soups. We also always have frozen broccoli (although we’ve had fresh broccoli in our CSA that last few weeks–yum!). My kids love it and it’s crazy easy to throw it into the microwave or a pot of boiling water for a couple of minutes (or less) and you’ve got a super fast and healthy side dish. Plus, when Mommy and Daddy eat their greens, the kids do to0. But that’s another blog…

2) Fruit

Just like the giant bag or frozen broccoli we keep on hand, we have giant bags (I love BJs!) of frozen mangoes, blueberries, and organic mixed berries. These go in smoothies like my favorite blueberry muffin batter smoothie, strawberry slushy (sooo refreshing in the summer), and berry blast smoothie (a staple in our household). You can also make your own “fruit on the bottom” yogurt without all the artificial junk and added sugar by gently heating some frozen fruit in the microwave (or on the stove top) for 30 seconds to 1 minute until some of the juices start to run. Stir in your yogurt and ta-da! Plus, I think frozen mangoes are much tastier than the fresh ones (only since I haven’t seen a mango tree in the middle of North Carolina). I love making this kale and mango salad. Frozen fruit can often be more nutritious than fresh (and certainly more so than canned). But when fresh is available, we definitely have that on hand too (OMG…have you ever had NC berries in the spring and summer? Yum).

3) Nuts & seeds

Get Crackin’ America. Wonderful Pistachios definitely has it right. Because nuts and seeds are amazingly healthy (not to mention versatile, delicious and satisfying). And they all bring something different to the table. So many of my clients are stuck in a “one nut” rut. They only eat almonds. Or peanuts (which are technically a legume, but I digress…). Break out of your boring “one nut” rut! Look in our pantry (or freezer) at this very moment and you’ll find pistachios, macadamia nuts (my kids go nuts for these–pun intended), pumpkin seeds (high in magnesium), walnuts (high in omega-3 fatty acids), almonds, cashews, brazil nuts (high in selenium) chia seeds, flax seeds, and pecans. They are perfect for snacking, sprinkling on salads, blending in smoothies, and more.

And have you ever made nut butter? It’s seriously easy. If you have a food processor (like this one), you’ll have some in a matter of minutes. My current favorite is pecan butter. But it’s insanely expensive (here’s the evidence). And, well…I’m cheap. So I buy them in bulk (have I mentioned BJs yet?), throw about 2 cups into the food processor, hit start, then walk away for about 3 minutes or so. Add a pinch of salt (if you want) or even a bit of cinnamon or vanilla extract (but let’s not get too crazy now, eh?). Done. Look out, peanut butter. You’ve met your match. Cashew butter is just as easy. Almond butter is also easy, but be warned that it takes a little longer to blend (and you may want to cover your ears when you first start).

4) Beans

Beans, beans, the wonderful fruit…the more you eat…the better you poop. There. I said it. You poop at least once a day, right? If not, you need to make an appointment with me ASAP! That being said, if you are uncomfortable with the “aroma” you may leave behind after eating beans, there are enzymes you can take that help you better digest those complex carbs (ever heard of Beano? On a side note…I have some freebies at my office, so contact me if you want some!). These little gems are loaded with minerals (they grown in the ground, after all), fiber, complex carbohydrates and protein. If you have any plans of becoming vegan or vegetarian, you best make friends with these guys. Plus, they’re cheap and easy to prepare. We always have several cans of pinto beans, black beans, kidney beans and garbanzo beans (aka chickpeas) on hand in addition to several dried bags of lentils and black eyed peas (they bring you luck, after all) plus some frozen bags of what we prepared in the slow cooker. Beans are awesome in veggie burgers, chili, salads, hummus, and the list goes on. Try my favorite Bean and Green Soup, Black Bean Brownies, Sloppy Joes, Roasted Chickpeas, or Stuffed Sweet Potatoes with Beans and Greens.

5) Dark Chocolate (>70%) and Cocoa

Need I say more? I love it. The kids love it. It satisfies the sweet tooth, it’s packed with good stuff, and is heart healthy. One or two squares hits the spot. Or put a little cocoa in a smoothie, yogurt or in Mint Chocolate Energy Bites or Almond Joy Oatmeal. I have a lot of favorites (like Green & Black’s, Jane Goodall, and Endangered Species), so I challenge you to find your favorites. World Market, Whole Foods and Southern Seasons have great selections. Buy several and do a blind taste test. Not only is it fun, but tasty too. In fact, why not have a dark chocolate and wine tasting party? Who’s in??

6) Coffee and Tea

It’s not all about the buzz. In fact, I stopped drinking caffeinated coffee when I got pregnant with my first child. I found Larry’s Beans, who makes some delicious decaf without all the chemicals (and I’m one of the 35% who likes it black. The color of my teeth, on the other hand, do not appreciate it). However, I do save the caffeine buzz for a pre-race pick-me up. And oh boy, does it work wonders! And don’t just take it from me, there’s great research that points to it’s ergogenic effect (the fancy term for “performance boosting”). Coffee is the most widely consumed beverage in the world. Assuming you don’t have a health condition that prevents you from consuming caffeine (check out the caffeine content in your beverage here), coffee offers a lot of benefits, assuming you’re drinking it in moderation (no, a whole pot is NOT moderation. Think 1-2 cups.).

Tea is another staple in our household. Right now we have herbal, green, matcha (a type of green tea), red (or rooibos), and black in the pantry (we’re out of white tea, which is amazing and low in caffeine). I’m sure you’ve heard of the benefits of drinking green tea. But not everyone is a fan of the flavor. Just like chocolate, experiment with different brands and make sure you’re brewing it correctly.

7) Extra Virgin Olive Oil

The Greek food of the Gods. In fact, when I was in graduate school at Meredith, I wrote a paper on Greece. Here’s what I wrote: ” There has always been the belief that olive oil is the “elixir” of health and youth. In fact, many [Greek] centenarians attribute their longevity to diet, specifically olive oil and wine.” I’m sure you’ve heard of the Mediterranean diet, right? Well, they happen to have a very high ratio of monounsaturated fat in their diets, mainly from olive oil. This is always in the pantry for homemade salad dressings, kale chips, roasted cauliflower, scrambled eggs and more.

8) Probiotics

Arguably, this isn’t a real food. BUT, it comes IN real, fermented foods like kimchi, kombucha, yogurt, and sauerkraut (which I grew up on while living in Germany). You can make them yourself, but usually when I suggest that, people look at me like I have five heads. Most people I work with don’t like fermented foods. I assume it’s a “cultural thing.” So if you’re not into eating the aforementioned foods, I highly recommend investing in a high quality probiotic. The ones that have been the most successful for my family and my clients are Probiotic GI, Probiotic 123 (for infants and kids), PureBiOme GI, and others depending on the indication. There are tons (literally) of bacteria in your gut. And lots of different strains available on the market. Choose a product that has more than 1 strain of bacteria. And do your research on what strains are appropriate for your needs. Remember, happy guts = better vitamin and mineral absorption = happy you. Here are some other benefits of probiotics, which include improved immune function, athletic performance, regularity, and more.

9) High Quality Protein

I did the “vegetarian thing” for several years. In fact, it was a bit of an experiment. I gave up red meat many years ago for fear that my cholesterol was too high (incidentally, there was absolutely nothing wrong with it knowing what I know now). Thinking back, the last red meat I had was a 6 dollar burger at Hardee’s. Yup. That makes me cringe (that, and I just admitted that…on paper). Then came pregnancy. One night (around 8 or 9pm) I remember asking my husband to make me a burger. Stat. First, he was shocked. Then, he looked at me sideways and said, “Yes, honey, we have beef. In the freezer. Do you really think I can magically defrost it and cook it for you before midnight?” Now, I believe my husband has super powers. But he’s not quite that skilled. I may not have gotten my burger that night, but I’m glad meat is back on my plate. It provides the necessary building blocks for muscles, hair, skin and more as well as providing sustained energy.

I’m not too thrilled, however, about conventional meat and farm raised fish. Again, watch Food, Inc., PBS’ Modern Meat, Fed Up, or read Farmagedoon. Before I digress, let’s just say that the healthier the animals are, the better nutrition they provide us. We believe in humanely raised, healthy animals who eat what they SHOULD be eating (or swim where they should be swimming). Check out our most recent trip to the Ninja Cow Farm. I highly recommend a farm tour there!

We’re blessed to have happy chickens in our backyard eating every single clover leaf, worm and bug they can possibly find to provide us with some fantastic eggs. We generally also have organic/pasture raised (or beyond) chicken, beef and pork in the freezer as well as good quality shrimp, wild Alaskan salmon, and oysters on hand. Here’s a great seafood guide as well as a blog on how to find a good source of meat. Locally, Fickle Creek Farm and Coon Rock Farm have some of the most amazing bacon and pork chops you’ll ever eat AND they have meat CSAs.

 

 

So share with us…what are your staples and favorite foods? Are you vegetarian? Kimchi lover? Bacon eater? Flexitarian? Paleo?