Spring Clean Your Diet With 5 Fridge Essentials


Posted: April 17, 2020 | Word Count: 732

Spring cleaning is a tradition that often includes dusting, mopping, decluttering and organizing homes for a fresh start. Many families may be cooking more while home right now, so this is a great opportunity to refresh your kitchen staples by filling the fridge with foods that support a healthy diet.

Registered Dietitian and Nutritionist Dawn Jackson Blatner shares her top five fridge essentials to boost overall health and wellness:

Leafy greens

Leafy greens are a powerhouse of nutrients like vitamins A and C, potassium, calcium and iron. They’re great for soothing chronic inflammation and increasing energy levels naturally. Some tasty and versatile leafy greens to add to your grocery list include spinach, arugula, kale, chard and watercress. You can use these as a salad base, add to sandwiches or wraps, create tasty side dishes or incorporate a handful to your favorite meal to add supercharged nutrition.

Eggs

Eggs are an important source of essential vitamins and nutrients, but not all eggs are created equal. Eggland’s Best (EB) eggs offer superior nutrition compared to ordinary eggs at the grocery store, such as 25% less saturated fat, more than double the omega-3s, 10 times more vitamin E and six times more vitamin D. EB eggs also contain more than double the vitamin B12 compared to other eggs, which may help maintain energy levels while giving your house a spring makeover. By simply incorporating EB eggs into your family recipes, you can easily boost the nutrition of your favorite meals.

Greek yogurt

Yogurt is a trending health food, but some yogurts offer greater health benefits than others. Reach for plain Greek yogurt on your next trip down the dairy aisle, because it has twice the protein and less sugar than regular yogurt. Not to mention, its thick, creamy consistency may help you feel fuller longer, reducing the likelihood of extra snacking. Create your own parfait by choosing plain yogurt and add natural sweetness with fresh fruit or a drizzle of honey. Plain yogurt also makes a great base for healthier dressings and other tasty recipes.

Oats

Fiber is an essential part of any diet because it fills you up, helping you to feel more satisfied throughout the day. Although not technically stored in the fridge, oats are a fiber superstar and a must-have for every kitchen because they offer an affordable and accessible way to get a healthy dose of daily fiber. For example, when eaten as part of a balanced breakfast, oats help curb cravings and keep you feeling satisfied until lunch time. For a simple breakfast on-the-go, blend oats into your favorite smoothie.

Berries

All berries are rich with antioxidants that keep your heart healthy and your brain sharp. Berries add great flavor to breakfast foods, salads and more, not to mention snacking on a few throughout the day is a great way to naturally satisfy a sweet tooth. Frozen berries are a wonderful alternative when fresh aren't available, providing similar health benefits. You can mix into a smoothie, yogurt, or thaw for baking!

To celebrate your fridge makeover, explore new recipes featuring these nutritious ingredients, such as this Eggland’s Best recipe for Sweet Potato Bowls.

Sweet Potato Bowl

Ingredients:

2 Eggland's Best Eggs (large), poached

1 large sweet potato

2 teaspoons olive oil, separated

salt and pepper

1 cup ground sausage

1/2 cup salsa

1 avocado, diced

Directions:

Heat 1 teaspoon of olive oil in a medium pan over med/high heat and brown the ground sausage.

While the sausage cooks, fill a large pot with a few inches of water and place over medium/high heat until it just starts to simmer.

Crack eggs individually into a ramekin or cup and create a gentle whirlpool in the water.

Slowly pour the eggs one by one into the water and leave to cook for three minutes.

Remove with a slotted spoon and drain on paper towel.

While the eggs poach, spiralize the sweet potato using a spiralizer.

Heat the other teaspoon of the olive oil in a large skillet over medium heat.

Add in the sweet potato noodles and cook until they just begin to soften, about 5-7 minutes.

Season with salt and pepper.

Transfer the cooked sweet potato noodles into a large bowl.

Drain the ground sausage and add to the sweet potato noodles.

Toss with 1/2 cup of the salsa.

Divide the noodles and sausage between two bowls, top each with diced avocado and a poached egg!

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