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Writer's pictureShannon North

Proper Nutrition Starts with Preparation

With the popularity of “What the Health”, New Year’s resolutions, and just some basic curiosity, lately I’ve been getting several questions about my vegetarian/vegan lifestyle. Transitioning to a plant-based diet or deciding to go vegan can seem overwhelming, but it doesn’t have to be. It has been almost THIRTY years since I’ve eaten meat and I’ve learned several lessons over the years. The most important of these lessons is quality food prep. In addition to keeping my pantry stocked with vegetarian essentials such as canned beans, seeds/nuts and whole grains, my fridge is always full of fresh produce. Some fridge stables include, leafy greens, cut veggies for the week, tahini, seed butter, nut milk/yogurt, hummus and pressed juices.

** I do have three teenage children (one at college), one ex-husband and one partner who frequent this fridge so what you don’t see is the freezer full of frozen pizza and the fridge door full of ranch. Not to mention the orange juice (so gross) and cheese.


Vegetarian Fridge Staples

Tahini-Tahini is a great source of phosphorus and manganese, it is also high in thiamine (vitamin B1) and vitamin B6. Just two tablespoons of this creamy sesame seed paste will give you 128 mg of calcium.

Leafy Greens- Leafy greens are packed with nutrients and I eat them every day. Greens are a source of calcium, magnesium, iron, potassium, phosphorous, and zinc, as well as Vitamins A, C, E and K. Leafy greens are also full of fiber, folic acid, chlorophyll, and many, many other micronutrients and phytochemicals.

Nut Milk-Nut milks can be used in anything in place of milk and still get your protein. They’re fortified with B, E and D vitamins.

Chopped Veggies-Have a designated prep day where you clean, chop, and package veggies (mine is Sunday). Brussels sprouts, bell peppers, carrots, onions, broccoli and celery work well for this. Vegetables are not only high in vitamins and minerals, they’re also rich in phytonutrients, which are known to help boost the immune system, sustain healthy blood sugar levels, act as antioxidants to protect against aging, regulate hormones, aid in optimizing brain function, support heart health, reduce blood cholesterol and improve lung function.

Hummus-Hummus had helped me out of many food-related pinches. You can use it as a dip, sandwich spread, topping, or as a base for your dressing. Hummus is a great source of plant-based protein, providing 7.9 grams per serving. Some studies have shown that consuming a diet rich in legumes like chickpeas reduces blood markers of inflammation.

Pressed Juices-While I do make a very good greens juice, I don’t do it often. Mainly because cleaning the juicer is time consuming. I like to buy organic cold-pressed juices and keep them on hand.

Non-Dairy Yogurt-I like to have organic cashew yogurt with our fresh GF granola, flax, pumpkin seeds, and Acai berries a few times a week. This is a great way to get your prebiotics and probiotics, not to mention acai berries are loaded with antioxidants

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