Have you ever... actually forget asking because I already know that we have all been in this situation many times and will be many more times. It is when you haven't been able to plan ahead, refuse to order in, and are left scratching your head on what to eat. You literally stand there with the refrigerator door open for a good ten minutes, you then shift over to the pantry, back to the fridge, close the door and then walk away...just for a minute and then you re-open the fridge hoping something will pop out and inspire you. You know exactly what you have and you fully acknowledge to yourself that you have to get some groceries, just too tired today, now trying to make do. Sound familiar?
Yes my friends I call it mental food block and it used to drive me nuts...but not so much anymore.
I feel there is almost always something great you can make at home if you just make sure that you always have a few items that you keep in supply in the fridge. As these items run low, replenish. I guarantee having these on hand will help eliminate food block.
1. Eggs
These nutrition-packed oval items are a saviour! Whether morning or evening, you can scramble or boil and it will fill the hunger gap quickly. Eggs are a great source of iron and protein, and you can safely eat two eggs without cause for concern (contrary to older beliefs of avoiding due to cholesterol). Keeping these on hand regularly makes sense because of the versatility they offer. I often, by also using some of the other items listed below, make an omelet or an egg salad sandwich (either of them being appropriate for any meal in my books). Furthermore, if I am having something incomplete in terms of a meal, such as a plain noodle soup for example, I can just boil an egg and add it to add some protein.
These nutrition-packed oval items are a saviour! Whether morning or evening, you can scramble or boil and it will fill the hunger gap quickly. Eggs are a great source of iron and protein, and you can safely eat two eggs without cause for concern (contrary to older beliefs of avoiding due to cholesterol). Keeping these on hand regularly makes sense because of the versatility they offer. I often, by also using some of the other items listed below, make an omelet or an egg salad sandwich (either of them being appropriate for any meal in my books). Furthermore, if I am having something incomplete in terms of a meal, such as a plain noodle soup for example, I can just boil an egg and add it to add some protein.
2. Versatile Veggies
By these vegetables I mean those which require no thought on how to use. My list of versatile veggies includes spinach, tomatoes and green peppers. By all means load your fridge with veggies of all sorts, but always make sure you have these "easy" ones regularly. These are those vegetables that you csn use in anything (with eggs for example), make a salad, make a wrap/sandwich, add them to soup or rice to add a burst of nutrition and flavour. Whatever I am making, even a snack of cheese and crackers, I often add some grape tomatoes and a leaf of baby spinach to liven it up. Meal-wise though, I often add to soups or sautee to complete my meals.
3. Milk
In my opinion, this is a must-have, I drink milk daily. Nowadays, you really have so many options: almond, soy, rice, goat's, etc. All allergies and intolerances can be addressed, what's even better is that they all are fortifed so you are getting the much needed calcium and vitamin D. Aside from its obvious benefits, it is a must-have because of its versatility. Milks can be transformed into smoothies, if having on its own isn't enough; milk is also a protein so a smoothie does make a great quick meal granted you add other components, such as fruits. I always have milk on hand because if I find myself in a rush, I can add it to a cereal and I'm done. Couple it with eggs and you've got a batter for French toast as well, or fluffy scrambled eggs. Milk is a good on-hand item because of the fact it can be added to so many things for extra nutrition.
4. Berries & Other Fruits
I recommend a few berries, if in season, primarily the common ones such as strawberries and blueberries. We just outlined it can be a key ingredient in a fantastic smoothie, but I also think it can be a fantastic ingredient in a spinach salad, or topping your oatmeal/cereal. If nothing else, make some eggs and add berries to the side, keep it simple and still get your fruit intake easily. If berries aren't available to you often enough to have them always in hand, that is alright, but make sure to just have some fruit you are always replenishing: apples, pears, etc. Fruits are a lot more versatile than people think, and if you eat enough you actually can help reach your daily fibre requirements. With most fruits, this is soluble fibre, which creates a matrix, if you will, of gumminess that allows you to feel fuller so you don't overdo the calories. So if you are stuck on completing a meal, having fruits on the side always does the trick.
The more variety of fruits the better, as you can get a wide variety of nutrients in different amounts. TIP: to avoid fruit spoiling, have it pre-washed and cut-up and packed in small to-go containers, this way you are more likely to eat it if its in a convenient snack package.
5. Cheese
The verdict is out on cheese, for me. I love it, I enjoy it, I have it in moderation. I opt to buy harder, low-fat options, and recommend buying a small smount so that you control how much you ingest (there is no need to buy the large bulk size). Having said that, it's silly to be afraid of it. So long as you don't overdo it, you can have anything healthily (of course unless you have an intolerance, in which case ignore me). You can add cheese to so many things to make something really come together without the need for an additional sauce or salt. Just remember....moderation. I think cheese is a stock item in my fridge because of the following, still healthy, meals or snacks I have (notice many include the other items on this list):
- grilled cheese sandwich with tomatoes and spinach
- spinach salad and grated cheese (no dressing)
- cheese and fruit cut-up as a snack
- stir-fried veggies in a wrap with grated cheese
- fresh cut peppers and a slice of cheese with rye crackers
Now, I just want to reiterate that I found having these items on hand regularly allows me to still be econimical and eat healthy when I cannot think of what to eat/make. This doesn't mean that this is ALL I eat...heavens no. I think having variety and trying foods is what makes it enjoyable, therefore my fridge does contain many other items. But these 5, are always there in rotation...no more mental food block friends.
