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Fridge & Freezer Essentials

There are some items that pack such an important nutritional punch that they should always be in your fridge & freezer! In this article, Jess, an expert dietitian, lists the must-haves along with a little explanation of why each is so great.

Fridge & Freezer Essentials

Written by: Jessica Diamond, MPH, RDN

There are some items that pack such an important nutritional punch that they should always be in your fridge & freezer! In this article, Jess, an expert dietitian, lists the must-haves along with a little explanation of why each is so great. 

Grab and Go Produce 

You want to have produce that you can easily add to meals in your fridge whenever possible. We always try to wash and prep what we can beforehand. We always have spinach on hand to add to our daily smoothie, salad, or our Easiest Sauteed Spinach, which you can make in less than 5 minutes. This includes berries, zucchini (which you can bake with also!), carrots, cucumbers, apples, bananas, oranges, avocados, and any fruit or vegetable that is in season and that you enjoy. The greater variety of colors you consume, the more vitamins and minerals you’re eating. That’s why you’ve probably been told to “eat the rainbow:” colored produce offers a different profile of nutrients.

Don’t be afraid of frozen fruits and vegetables. They’re probably the most underrated and underutilized food. Frozen fruits and vegetables retain nutritional value and are already prepped so you don’t need to worry about an expiration date. Stock up on cauliflower and broccoli florets (you can pull those out, add some olive oil, and make roasted vegetable in minutes with minimal prep), frozen fruit for smoothies (you can even get frozen avocado), frozen Brussels sprouts, and frozen stir-fry veggie mix for a little variety. 

Cooked Beans, Bean Spreads, and Cooked Lentils

Cooked beans and lentils are so versatile and can easily be added to salads, burrito bowls, or Mediterranean bowls, or served as a side dish. They add a great source of plant-based protein and fiber to meals and snacks. We make our Creamy Hummus and “refried” black beans every week. 

Nut Milk 

We always have a good nut milk on hand for cooking, smoothies, and cereals. You can make your own nut milks in the blender or in this amazing Almond Cow Milk Maker, which also gives you pulp that can be used to add healthy fats and protein to recipes.

Yogurt

We love having a plant-based or high-quality yogurt in the refrigerator at all times. Whenever possible, go for organic options. We love this plant-based yogurt and have it with granola, snacks, and smoothies and use it to make our favorite Dairy-Free Green Goddess Dressing and Dairy-Free Ranch Dressing. 

Pre-Made Smoothie Bags

Add all your smoothie ingredients without the liquid to a premade bag or mason jar and freeze. That way, it’s grab-n-go when you need them. Here is the smoothie we make every single day. We love Daily Harvest if you’re looking for a more convenient option! 

Frozen Veggie Patties

Instead of getting delivery or grabbing fast food, pull out an already prepped freezer item like a veggie burger! Many of them are packed with protein, vegetables, and fiber, and they make an easy meal for the nights when you just don’t want or have the time to cook.  

Extra Prepared Meals That You Freeze

You should always have a bank of frozen made meals for those days when you have no energy or time to cook. In our freezer, we usually have these meals banked for the days you need something quick and easy: Banana Egg Pancakes, Roasted Squash and Veggie Soup, Walnut Crusted Chicken Tenders, and Sweet Potato and Veggie Mac and Cheese.  

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