Between school lunches, dinners and everything in between, I always like to keep the fridge stocked with healthy and versatile ingredients. Not only are these ingredients simple and nutrient-dense, they can be incorporated into almost every meal – breakfast, lunch or dinner! Having these ingredients on-hand makes cooking and snack time simple for the whole family. Discover the 3 ingredients I always have in the kitchen, plus how I incorporate them onto my plate.
Oats
Oats are a simple but powerful everyday superfood. They are a great source of important vitamins, minerals, fibre, and antioxidants. I always try to have whole oats instead of quick oats, as this helps our bodies with the nutrient uptake. Even though this increases cooking time, the less processed the better! Plus they are pretty cost effective!
Whether I make porridge or overnight oats, I like to balance my blood sugar in the morning by adding a healthy fat such as nut butters and seeds ( pumpkin seeds, walnuts ect) , berries for extra fibre and antioxidants and bananas for potassium. These little extras help keep me satisfied throughout the day. You can also make the most delicious fibre filled treats like our Pear and Date crumble! The opportunities are endless with the mighty oat!
Berries
Berries are one of the best sources of minerals, vitamins and disease combating nutrients, It helps that they are also so delicious! Eric Rimm, professor of epidemiology and nutrition at Harvard states “On average, people who eat more berries seem to live a little bit longer”.
Incorporating berries into your diet is so beneficial to your health. There are many different ways I love to eat berries, on their own as a snack, in a delicious smoothie or as a topper for my oats in the morning. Whether you buy them fresh or frozen ( frozen works GREAT in smoothies ) you are still getting the same nutritional benefits.
My girls absolutely love our ‘Blueberry hydrating smoothie’ for breakfast on a warm summer’s morning or an after school snack. Ultra simple and full of fibre, healthy fats and protein, this quick and easy breakfast is sure to be a hit in your household.
Sweet Potato
Sweet Potatoes are an amazing complex carbohydrate enriched with many different vitamins and minerals. Don’t get these orange gems confused with the regular white potato, Sweet potatoes count for one of your 5 veggie servings a day, ( fun fact,white potatoes do not!).
Rich in beta-carotene, which our bodies convert this into vitamin A, eating a serving provides the recommended amount of this nutrient, helping support healthy immune function and even helps our eyesight!
The soluble fibre in sweet potatoes is great for gut health, helping keep our digestive systems healthy and moving.
There are so many ways to eat this delicious root veggie. My favourite quick and easy dinner is our ‘‘Loaded Sweet Potato Fries with Crispy Chickpeas’. Packed with plant based protein, healthy fats and complex carbs, this well rounded dish is a staple in my household!
