Knowing what to stock your fridge with can be abit confusing. Shops encourage us to buy buy buy and often when you get home you find that what you’ve bought impulsively you simply won’t use, you don’t need and has cost you a pretty penny. Leading a busy life, cooking from scratch and eating well is a hard balance to find. Here’s what you’ll find in the my fridge and on my weekly shopping list, made from scratch and regularly utilised. I wouldn’t be without them:
This recipe only takes afew minutes to blend up, lasts in the fridge for up to 5 days and is packed with flavour. Delicious on meat and fish, tossed on a salad or over eggs (which is my favourite.)
Recipe: Yields about 2 cups.
2 cloves garlic
2 Handfuls of parsley
1 bunch basil
1 bunch mint
1 handful of capers
1 handful of gherkins
6 anchovy fillets
1 tbsp Dijon
3 tbsp red wine vinegar
8 tbsp olive oil
Directions: Put all ingredients in food processor and pulse until desired consistency.
I love hummus. Great for a healthy afternoon snack with veggies, dolloped on the side of a salad or generously spread in a pita. The flavour can be versatile too as there are endless options to add to a classic hummus recipe. My favourite are adding roasted red peppers, roasted beetroots or turmeric to liven it up!
Recipe: Yields about 2 cups
2 cups chickpeas drained
1 tbsp tahini
¼ cup extra virgin olive oil
2 garlic cloves
1 tbsp ground cumin
Juice of 1 lemon
Seasoned with salt & pepper
Optional: 2 roasted red peppers, 1 large roasted beetroot or 1 tsp grated ginger and 1 /2 tsp ground turmeric.
Which is actually not a grain but a seed that is prepared and consumed like a grain. Quinoa is relatively high in protein compared to other grains, and provides all the essential amino acids. On top of that the protein is considered to be comparable to casein, a high-quality protein from dairy products. I like to cook a big batch of quinoa at the start of a week and keep it in the fridge so its ready whenever I need it. I use it mostly for a breakfast quinoa bowl with eggs but I also spoon a generous amount over a salad for extra sustenance and regularly swap out rice for protein rich quinoa.
Follow the packets cooking guide but cook with your choice of stock for more flavour
Its hard on a busy schedule to reach your 5 a day (or 10 a day as some say!) but really with a bit of planning its not that hard to incorporate extra veggies into your daily diet. I don’t usually follow a recipe per say but here’s my favourites:
Grated sautéed zuchinni and summer squash, eaten mostly with eggs for breakfast.
Roasted butternut squash or sweet potatoes to throw over a salad a lunch, or dipped in hummus as a snack. I do love roasting them with a teriyaki glaze from time to time.
Charred broccoli, green breans and sprouts to put on my dinner plate. Heat a oil in a pan until hot and get ‘em nice and charred.
Prep on a Sunday and volia, you’re good to go.
Have you ever stopped and actually read the ingredients in a store bought salad dressing? Its kinda shocking. You can take as little as 3 minutes to prep your own tasty dressing that can last you a week and also will save you afew dollars. Store it in a tub or alternatively wash a glass jar when you are done with it. Here’s a go to salad dressing with just afew ingredients and no special equipment required.
1 cup olive oil
½ cup red wine vinegar
2 cloves garlic, minced
¼ tsp salt
Dried oregano, optional
Directions: Simply whisk together until combined.
When mid afternoon hits I need a little something sweet with a tea or coffee. I like to make a heap of these banana bites into small bite size balls so I can just grab one when I need it. The oats will keep you going energy wise while the banana will top you up with vitamins, minerals and a dose of fibre. I put afew chocolate chips threw mine because well, life’s too short – but if you prefer you can swap them out for chopped walnuts.
2 ripe bananas
¼ cup honey – can swap for agave syrup
½ almond butter – can swap for any preferred nut butter
2 cups oats
2 tbsp choc chips – or chopped walnuts
½ tsp cinnamon
Chia seed pudding
Taking just 5 minutes to make and a handful of ingredients it is hard to look past the versatile chia seed pudding as a fridge staple. With more antioxidants than blueberry and more calcium than milk it’s a great way to start your day or a great mid morning snack. Use a mason jar or a washed out jam jar for ease.
Recipe: Yields 2 cups
6 tbsp chia seeds
2 cups coconut or almond milk
1/2 teaspoon vanilla extract
1 Tablespoon maple syrup or honey
Directions: Mix together chia seeds, milk, maple syrup/honey and vanilla. When the chia mixture is combined, let it sit for 5 minutes, give it another stir to break up any clumps of chia seeds and put the mixture in the fridge to set for 2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick, just add more chia seeds, stir and refrigerate for another 30 minutes or so. When ready to serve, divide the mixture in two, top the pudding with your choice of fruit.