What’s up, y'all?!
As a Dietitian, I can talk about healthy foods all day. I can tell you buy this kind of stuff or that kind of stuff but what is even better—
ACTUALLY SHOWING YOU!
So with posts like this, I hope to show you how I personally do "healthy eating": what I purchase for the week and what foods I like pre-prep. I personally try to keep meal prep to a minimal but there are a few things that are just a must for me.
This is a photo of my fridge on Saturday- post Farmer’s Market and post Rollin’ Oats (our version of Whole Foods). SWOON--- I LOVE me a full fridge!
We have a great Famer’s Market here this time of year. I can actually get organic, local produce for much cheaper than in the stores. (Of course, I didn’t buy ALL of this week—epically the items in the door. Some items I just have on hand.)
Top shelf starting on the left:
- Homemade bone broth (my method/recipe below)
- Full fat coconut milk (behind that- for my bulletproof coffee!)
- Organic, raw, local milk (full fat- DUH)
- Apple cider vinegar
- Aloe gel (to sooth an inflamed GI tract- I’m going to be posting a recipe for this soon!)
- Farmhouse Culture gut shot/probiotic (basically sauerkraut juice…)
- Coconut MCT oil (for my bulletproof coffee- YAY! My bulletproof coffee recipe below)
Second shelf starting on the left:
- Mixed/washed greens for salads
- Herbs: green onions, cilantro and basil
- Alfalfa sprouts
- Cherry tomatoes
- Maple Hill Kefir (plain- full fat)
- Maple Hill yogurt (plain- full fat)
- Homemade hummus from soaked/sprouted garbanzo beans
- Sweet potatoes- pre cooked!
- Homemade peanut butter
Bottom shelf starting on the left:
- Local eggs
- Sweet corn
Bottom left drawer:
- Brussel Sprouts
Bottom right drawer:
- Sweet potatoes
- Prosciutto (addicted to this stuff since Croatia!)
In the Door
First shelf starting on the top left:
- Raw sharp cheddar cheese
- Vital Farm’s butter
- Goat cheese
- Maca Powder
- Triphala (an Ayurvedic herbal formula I use for its digestive support)
- White sesame seeds
- Various jams
- Black sesame seeds
In the middle shelf:
- Chia seeds
- Ajvar sauce
- Cocoa powder
- Matcha powder
- Fig preserves
- Flax seeds
- Pumpkin seeds
- Homemade Cesar dressing
- Dijon mustard
- Buckwheat groats
- Steel cut oats
- More jam
- Homemade mayo
- Almond flour
- Tapicoa starch
- local shrimp
- local ground beef
- local fish
After this photo I got almonds, cashews, and some dried mango for the fridge as well.
This week I “batch cooked” the sweet potatoes, Cesar dressings, mayo, hummus, bone broth, and peanut butter. If you look on Instagram you can see the kind of meals I’ve made with these things.
I also pack Blake’s lunch every day which usually consists of a green salad with balsamic vinaigrette, blueberries, fresh mint, pepitas, sprouts, goat cheese, avocado, sweet potato, hummus, carrots, and almonds. He likes a super light lunch as he is usually under a lot of stress.
Anyways, I hope this helps and inspires your next grocery trip!
Bulletproof coffee recipe
- 1 cup freshly brewed coffee (or 1 cup freshly made matcha tea- I make mine with carton coconut milk)
- ½-1 tablespoon coconut oil (or MCT oil!)
- 1/2 – 1 tbsp ghee or butter
- 1 tbsp coconut cream or heavy whipping cream
- 1/4 tsp maca powder (optional)
- A few shakes of cinnamon
To make, simply combine all of the ingredients in a blender for 30 seconds or until frothy and beautiful and delicious!
Bone broth recipe
- 3 to 4 pounds meaty bones (I use local beef bones. If you go to a store, you can usually fine bones designated for this purpose- called broth bones or stock bones.)
- Pink Salt, 1 tbsp
- Apple Cider Vinegar, ¼ cup
Simply add the bones, garlic, vinegar, and salt to the crock pot. Fill with enough water to cover the bones. Cook on low for 48-72 hours. Check the slow cooker occasionally, skimming off any foam that collects on the surface and adding additional water as needed to keep the ingredients covered. The bones will also start to crumble after very long cooking. You will know when it is done with the broth is dark and flavorful. Strain the broth through a mesh strainer. I usually pour mine into mason jars and allow to cool at room temperature and then refrigerate. As the broth chills, the fat will rise to the top and solidify- you can scrape it off and use it for cooking or discard.
Broth will keep refrigerated for 5 days or frozen for up tot 2 months.