What's in Your Fridge?

I'm so excited to be partnering with the wonderful team at Chelan Fresh Marketing. Read on to see what we're up to!

In a recent post, I shared this simple piece of advice:

“If you stock your kitchen with donuts and soda, you’ll probably eat or drink them. And if you stock your kitchen with pre-cut veggies, fruit, and tea you’ll be more likely to eat or drink those, too.”

That’s why I’ve recently partnered with the wonderful team at Chelan Fresh Marketing to see what’s in your fridge. I’ll be dishing out my fun, light-hearted yet expert opinion on the state of your fridge with tips for better health and ideas to make your day easier!

It's easy – just pin a pic of your fridge using the hashtag #ChelanFresh. We’ll pin it to our group board here and then you can see how your fridge ranks!

Here’s an example of a not-so-healthy fridge (I gave it a 2 out of 10 on the Pinterest board here). Read the fun evaluation below to get a few ideas for how you can stock your own fridge just a little bit healthier.

It looks like this fridge may be in need of a makeover! But isn’t there something fun and exciting about embarking on a new project? The types of foods in this refrigerator could certainly use a push in a healthier direction. And that’s why I’m here to help!

Rather than turning to pre-packaged, pre-made meals, which can often be high in sodium and refined carbohydrates, and limited in fruits and veggies, fruits and veggies deserve to be your first priority. Since half of our plates at each meal should consist of these colorful healthy foods, your fridge should reflect this, too. And with such a wide variety to choose from such as apples, pears, cherries, strawberries, raspberries, blueberries, squash, zucchini, potatoes, corn, and leafy greens (I could go on!), you’ll find that eating well is much more about what you CAN eat than what you can’t. And fruits and veggies really are nature’s fast food. It doesn’t get any easier than grabbing an apple or a handful of baby carrots when you’re in the need of a quick snack. 

Speaking of leafy greens, be adventures and get outside of your “leafy green comfort-zone.” Think: kale, Swiss chard, arugula, collard greens – the sky’s the limit!

Another easy way to give your fridge a healthy shift is to start making your own homemade salad dressing rather than purchasing store-bought varieties that are often higher in sodium and sugar than you may realize. Simply combine 3 parts oil to 1 parts acid (think 3 tablespoons olive oil to 1 tablespoon balsamic vinegar), add your own seasonings, stir, and voila!

Let’s also not neglect your loaf of white bread hiding in the back there! Simply swap out your white bread for a loaf of whole grain bread. When looking for which bread to buy, narrow in on the ingredient list. Look specifically for the word “whole” right before the name of the grain—for example, whole oats or whole wheat. This should be the first ingredient listed.

I do have to give you two thumbs up for your eggs and peanut butter. Both are cost-effective, nutrient dense sources of nutrition. Just be sure to purchase peanut butter without any added sugar or hydrogenated oils, and keep an eye out for the expiration date on those eggs.

And while I’m a believer that all foods can fit in a healthy eating plan –including butter, sour cream, half and half, and yes, maple syrup – the key is moderation. These flavor enhancers should really be the accessories of your meals and not hold a starring role. If you shift your way of eating to more fruits, vegetables, whole grains, nuts, seeds, and legumes, both your health and wallet will thank you in the long run.

Making Meal Time Easy + Wild Rice, Kale & Roasted Tomato Gratin with Browned Yogurt Topping

Happy Monday!  We hope you had a fun weekend and are ready to make this a great week!

We know meal planning can be difficult.  It is, even for us.  Sometimes I stare into the refrigerator and the only thing I can come up with is scrambled eggs.  We all need inspiration.  

Here are a few tips I have found to be most helpful for eating well, along with a recipe for using up leftovers and transforming them into a delicious, comfort-food meal, which also happens to be perfect for Meatless Monday!

--When you get home from grocery shopping, wash and prep all of your vegetables, so they are ready to go when you are.  You’re more likely to eat them and not let them wilt in the crisper drawer.

--Wrap lettuce, greens, herbs in a damp paper towel, place in plastic bag and store in the refrigerator crisper drawer.  They last three times as long, which means no waste!

--Go ahead and chop vegetables for snacking, roasting or sautéing.  You’ll be thankful to yourself at mealtime.

--Cook one pot of grains or beans each week and store in the refrigerator, covered.  These can be used for soups, salads, side dishes.

--Make a big batch of roasted vegetables—broccoli, cauliflower, tomatoes, whatever you like.  These can also be tossed into salads, heated for a side dish, or just eaten as a healthy snack.

--Repurpose leftovers into a second day meal .  Transform one meal into another by turning the leftovers into a soup, stew, salad, sandwich, stir fries, or egg dish.

--Use your freezer! Anything saucy freezes well, like soup, stew, lasagna, enchiladas, casseroles.  Every time you make a large family-sized meal, freeze individual portions so you always have an inventory for lunch or for single dinners.

This recipe for a kale and wild rice gratin with yogurt crust was  inspired by a recipe from The Yellow House.  This gratin can be made with any leftover grains and greens that you have in your refrigerator.  You could use quinoa or barley, add roasted squash or zucchini—the options are endless!

Wild Rice, Kale & Roasted Tomato Gratin with Browned Yogurt Crust

Makes 6 - 8 servings

1 pint grape tomatoes

1 garlic clove, sliced

2 tablespoons extra virgin olive oil, divided

Pinch of red pepper flakes

Pinch of salt

1 leek, sliced

1 bunch kale, stemmed and chopped

2 tablespoons fresh basil, chopped
1 cup parmesan, grated
3 cups cooked whole grain and wild rice
1 cup Greek yogurt or 2 cups plain yogurt, strained*
3 eggs
Sea salt
Paprika

Preheat the oven to 350 degrees.

Place the tomatoes, garlic clove, 1 tablespoon of olive oil, red pepper flakes and a pinch of salt in an oven-proof dish.  Place in the oven and roast tomatoes for about 30 minutes, or until browned and softened.

In the meantime, heat a large skillet over medium-low  heat.  Add the other tablespoon of olive oil, the leeks and another pinch of salt.  Cook, stirring, until the leeks are very soft.  Do not let the leeks brown.  Add the kale and cook until it is just starting to wilt.  Remove from the heat and stir in the basil.

In a large mixing bowl, add the rice, kale, roasted tomatoes, 3/4 cup parmesan cheese and one egg.  Stir together until evenly mixed.  Spread the mixture in a baking dish. 

In another small bowl, mix together the yogurt, two eggs, remaining 1/4 cup parmesan cheese and a pinch of paprika.  Spread the yogurt mixture in an even layer over the wild rice mixture. 
Bake for 40 – 45 minutes, until the yogurt topping becomes browned.  You make turn on the broiler for a few seconds toward the end, just to brown it a little more.  Remove from the oven and let it cool a few minutes before serving.

Enjoy, preferably with someone you love!


*To make a thick Greek-style yogurt out of plain yogurt, just line a fine mesh strainer with cheese cloth.  Pour yogurt on top of the cheese cloth and place the strainer over a bowl.  Place in the refrigerator and let drain for at least 2 hours, or until you get the consistency you want.  The longer you let it drain, the thicker the yogurt will become.  Discard the water in the bottom of the bowl.  

Kitchen Lessons

Last night I made the worst dinner ever. Really. It was terrible.

I had planned on making a root vegetable tagine, which I’ve made before. Last time it turned out great. This time, it was a disaster. I think I must have either used too many coriander seeds or I over-toasted them. Or maybe too much cardamom. I’m not sure, but when I tasted the broth it was bitter. And intense. And un-savable.

So I scrapped it.

Luckily, I had some cooked shredded chicken and black beans cooked with ancho chile peppers in the freezer. I warmed them up together, made a batch of corn tortillas and a salad, and dinner #2 was served in about 20 minutes. It was pretty good.

The point of this story is two-fold:
Everybody makes mistakes in the kitchen sometimes. 

We just always hear about the successes—not the failures. Those get shoved down the garbage disposal, or tossed in the compost. But as Julia Child said: The only real stumbling block is fear of failure. In cooking you've got to have a what-the-hell attitude. If it doesn’t turn out—so what? Pour another glass of wine, put out a little bread and olive oil and make something else. Which brings me to #2.

Have a well-stocked pantry, including your freezer. 

If your pantry, refrigerator and freezer are stocked with some basic staples, you can always make dinner in a pinch. Your pantry should be stocked with basic ingredients, which I’ll get to in a moment. 


But your freezer should be stocked with leftovers. Cooked beans, rice and pasta all freeze beautifully. As do soup, stews, lasagna, enchiladas, casseroles, cooked meats (especially those covered in sauce) and a host of other foods. If you keep leftovers in your freezer, you’ll always have an easy meal in minutes. 


Here are our recommendations for a basic, well-stocked pantry, refrigerator and freezer. Take this the grocery and stock up. You’ll always have breakfast, lunch or dinner at your fingertips. 

Beans Beans are a great source of fiber, protein, and nutrients like magnesium, selenium, and copper, and eating beans three or more times a week may help to prevent cancer and heart disease. Keep a variety of dried beans in your pantry, and when you make a dish with beans, cook up a big batch and store the leftovers in your freezer to add to salads, side dishes, soups and dips. If you use canned beans, just be sure to rinse them well to reduce the sodium content. 

Broth Prepared stocks have come a long way—just make sure you choose the organic, boxed varieties. Some of the canned brands still contain MSG and other preservatives. Keep chicken, beef and vegetable stock on hand for making soups, poaching vegetables & meats and making sauces.

CeleryIf you have onions, celery, carrots and boxed broth on hand, you can make dinner. That combination—with any variety of other pantry ingredients—easily turns into a satisfying soup or stew. And you can use celery to make ants-on-a-log. Just saying.

Cheese In small quantities, cheese is good for you, since cheese is a good source of calcium. Just don’t overdo it. Keep an assortment of cheeses on hand for last-minute guests or for a quick grilled cheese sandwich for dinner. 

Citrus FruitsCooking with lemons, limes, grapefruits, oranges and other citrus fruits—using both the juice and the zest—adds a lot of flavor to food and drinks with very little added calories. Citrus fruits are also high in Vitamin C and other antioxidants. Substitute citrus juice for vinegar in your salad dressings, or just squeeze some into your ice water for an early-morning pick-me-up. 

Dried Fruit Keep a variety of dried fruit in your refrigerator—currants, raisins, cherries, cranberries, prunes, dates—to add to oatmeal, cookies or granola. And think beyond the sweet side—dried fruit are delicious in savory dishes like salads, stews and vegetable or grain side dishes. 

Dried Whole Wheat Pasta With dried pasta in your pantry, dinner can be made in minutes. Toss your pasta with any leftover vegetables you have on hand, or even just simply in with olive oil and garlic. Easy. 

Eggs Eggs are the quintessential go-to fast food. Poached, boiled, fried, over-easy, over hard—they’re all good. Poached eggs over spring greens makes a perfect summer supper. Local, organic eggs are best, if it all possible. 

Flaxseed Flaxseed is really good for you, with micronutrients that may lower blood cholesterol, prevent heart attacks and reduce the risk of cancer. Choose ground flaxseed instead of whole—it’s more easily absorbed by the body. Sprinkle on fruit and yogurt, blend into smoothies, or sneak it into baked goods. Just store ground flaxseed in the freezer, since it can go bad quickly. 

Fruit Whole fruits are high in fiber and full of vitamins and phytochemicals that provide numerous health benefits. Keep a variety of fresh and frozen fruit on hand for quick snacking. Frozen fruit can be more affordable, since you’re less-likely to throw it away, and are just as nutritious. Blend frozen fruit with yogurt, milk or milk substitute into a fruit smoothie for an instant breakfast.

Greens Rich in flavor and full of nutrients, dark greens like kale, beet greens, collard greens, dandelion greens and swiss chard are versatile and delicious. And they may protect against cancer. Sauté greens with garlic, olive oil and red pepper flakes for a delicious side dish. Or bake kale into chips for a great snack! 

Greek Yogurt Greek yogurt is rich in calcium, and makes an excellent stand-in for sour cream. One of our favorite dips is to mash together avocado with Greek yogurt and stir in a little hot sauce, lime juice and cilantro. Delicious! Or use your Greek yogurt to make a smoothie or fruit parfait for breakfast or a snack. 

Honey Honey actually contains antioxidants and other micronutrients that are good for your health. Research suggests the darker honeys, like Buckwheat, are the healthiest. Honey may help the body to absorb calcium, improving bone health; and raw honey may help relieve allergies. Use honey to top your oatmeal, as a sweetener for granola or in your smoothie. 

Onions& Garlic Onions and garlic are the basis for so many dishes—soups, stews, sauces, sautés, dressings, dips… Keep them in a dark, cool place for the best shelf life. You’ll always be able to get a flavorful dinner started. 

Olive Oil Olive oil is a monounsaturated fat that has been shown to reduce LDL, or the “bad” cholesterol. Be sure to choose a great-quality, cold pressed extra virgin olive oil. 

Nuts and seeds Walnuts, almonds, hazelnuts, sunflower seeds, pumpkin seeds...nuts and seeds are rich in mono- and polyunsaturated fats, which can help to reduce blood cholesterol and protect against heart disease. Eat a small handful of nuts each day to add to your heart health, or toss into your salads, pilafs or vegetables side dishes for great crunch and texture. Store them in the refrigerator, not in the pantry. They can go bad. 

Nut butters Nut butters are high in protein and energy, and contain phytochemicals that can help to reduced “bad” cholesterol, heart disease and cancer. Spread it on whole grain bread and you’ve got a complete protein and a filling snack. Mix it with some soy sauce and vinegar and other ingredients and you have an outstanding peanut dipping sauce. Just buy the natural nut butters without added sugar or fillers. 

Root vegetables Keep a variety of root vegetable on hand—potatoes, sweet potatoes, carrots, parsnips, turnips, beets—and you can always have a quick dinner. They have a long shelf life and can be used in a variety of ways. They’re delicious roasted at a high heat with olive oil, or cooked into a soup or stew, or mashed and served as a side dish.

Tomatoes and tomato paste Tomatoes are jam-packed with nutrients, filled with Vitamins C, A and K and are a precious source of lycopene, which research suggests prevents cancer and heart disease. Since ripe, fresh tomatoes are perishable and not always available, canned tomatoes are a good substitute. Keep jarred tomato paste in the refrigerator to add to sauces and soups. 

Whole Grains Choose whole grains and your heart will thank you—they have been shown to reduce the risk of heart disease, stroke, cancer, diabetes and obesity. And be adventurous—try Amaranth, Barley, Brown Rice, Buckwheat, Bulgur, Millet, Oatmeal and Whole Oats, Popcorn and Quinoa.