9 foods you should always have in your refrigerator

healthy foodEveryone wants to eat healthily, but it can sometimes be hard when we live busy lives. This is why it’s important to stock your refrigerator with healthy food options so you aren’t tempted to reach for unhealthy food.

When it comes to healthy eating, there are a few essentials you need—healthy carbohydrates, good fats, vegetables, and protein. Once you have those four points, your meal is complete.


Your basic shopping list should include chickpeas, kidney beans, tuna, and salmon, which are great because you can keep these items on hand for many months without worrying about spoiling. With these key items in hand, you have the basic foundation to create several different menu items hassle-free.

Your next list of groceries should contain frozen vegetables, brown rice, and frozen fruits. These are good ingredients to have because not only do they not spoil, but they can be added into just about anything such as snacks, smoothies, and entrees.

For fresh produce, tomatoes and cucumbers are great choices, and for a savory addition, olives and cheese are great to help satisfy your cravings and provide you with healthy fat.

Now that you have some key ingredients, you have the tools to put together easy and healthy meals like salads, rice bowls, and smoothies.

Need some help? Here is a recipe to kick-start your healthy eating.

Chia super salad recipe


  • 1 medium sweet potato, peeled, cubed and steamed
  • 1 can kidney beans, drained and rinsed
  • 2 cups quinoa, cooked
  • 1 small red onion, minced
  • 2 cups finely chopped kale leaves
  • 2 tablespoons chia seeds
  • 2 tablespoons sesame seeds
  • ¼ cup hulled pumpkin seeds
  • ¼ cup extra-virgin olive oil
  • ¼ teaspoon cayenne pepper
  • 2 tablespoons balsamic vinegar
  • salt and pepper to taste


Use a whisk to emulsify the vinegar, olive oil, cayenne, salt, and pepper in a small bowl.


In a large bowl, mix together the cooked sweet potato, beans, quinoa, onion, kale, chia, sesame seeds, and pumpkin seeds. Toss with the dressing.

Mediterranean salad wrap


  • 1 cup romaine lettuce, shredded
  • 2 ounces feta cheese, crumbled
  • ½ cucumber, seeded and chopped
  • 5 black olives, quartered
  • 10 grape tomatoes, quartered
  • 1 tablespoon red onion, mined
  • 2 teaspoons lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon dried oregano
  • salt and pepper to taste
  • whole wheat pita rounds


Whisk together the lemon juice, olive oil, oregano, and salt and pepper to taste then set aside. In a large bowl, toss the romaine, feta, cucumber, olives, grape tomatoes and red onion. Mix in the dressing. Halve the pitas and open the pocket. Stuff each of the four halves with the salad.

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