A peek in my fridge

A peek in my fridge

Happy Friday! Hope you’re looking forward to a great weekend. With the first day of fall coming up, a lot of us are thinking about a new season of food. Or maybe we have get-healthy goals for the coming season. Healthy meals start with healthy ingredients.

Here’s a shopping list of  basics to get you started!

Fruits & Vegetables

  • Lemons-1 bag
  • Greens-kale, spinach, arugula, etc
  • Bananas
  • Broccoli/Cauliflower
  • Peppers
  • Carrots
  • Celery
  • Avocado
  • Seasonal veggies such as Brussels sprouts, squash, etc.
  • Seasonal fruit such as plums, apples, fresh figs, cranberries,  etc
  • Onions
  • Garlic
  • Shallots
  • Canned tomatoes


  • Egg whites-1 carton
  • Eggs-1 dozen
  • Chickpeas (canned or dried)
  • Lentils
  • Split peas
  • Nuts (almonds, walnuts, pistachios, etc) and/or seeds (sunflower, pumpkin)
  • Peanut butter or other nut butter
  • Tempeh or extra-firm tofu
  • Organic boneless, skinless chicken breasts or thighs
  • Fish-fresh or frozen


  • Plain yogurt, plain, non-fat or low-fat
  • Pecorino or parmesan cheese
  • Goat cheese
  • Non-fat ricotta
  • Milk of choice


  • Old-Fashioned/Rolled Oats
  • Whole wheat or sprouted-grain bread
  • Whole wheat  or brown rice pasta
  • Quinoa
  • Whole grain cereal

Fats & Oils

  • Olive Oil
  • Coconut Oil
  • Tahini


  • Balsamic vinegar
  • White vinegar
  • White miso paste
  • Green tea
  • Coffee
  • Chia Seeds
  • Ground Flax
  • Unsweetened cocoa powder
  • Honey and/or maple syrup
  • Dark chocolate
  • Spices: salt, pepper, red pepper flakes, cinnamon, cloves, ginger, turmeric, cumin, paprika, basil, rosemary, oregano, etc

What are some of your kitchen staples? 

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