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Sometimes life gets busy and the fridge gets empty but, as a nutritionist, I always make sure to keep these ingredients at home to make an emergency healthy meal in minutes whenever I need to.
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⏰ Timestamps ⏰
Intro: 00:00
List of ingredients: 0:26
Recipe for the office: 3:14
Quick & easy recipe to try at home: 3:34
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Sometimes life gets busy and the fridge gets
empty but I always make sure to keep these
ingredients at home to make an emergency
healthy meal in minutes whenever I need to.
As a nutritionist, I have mostly
found the best strategy for me to
get organized in the kitchen and
prepare healthy meals in advance.
However, there are times when I have to rely on
my emergency stash to make a quick, healthy meal.
Let’s first have a look at the
ingredients I always keep in my fridge:
As a nutritionist, these are the
ingredients I always keep at home
Salads are always a wise eating choice.
They are a good source of phytonutrients
and many essential vitamins and minerals,
including vitamin A, vitamin C, and potassium.
They are rich in fiber which is important for
digestion and a healthy gut,
and they are low in calories.
They scream convenience: since they are usually
pre-washed and pre-cut which saves
me lots of time in the kitchen.
Bagged salads are also often available
in a variety of types and blends which
is an easy way to add variety to my meals
and improve my gut microbiome diversity.
Tomatoes are rich in vitamin
C, potassium, and vitamin K.
I’m not sure if it’s because
I’m Italian but I love tomatoes.
Don’t they taste delicious?
Sheep cheese has 3 times more protein and
2 times more calcium than other types of
cheese. It contains high percentages
of vitamins A and E and also folate.
Plus, it’s easier to digest
than other types of cheese.
For the sake of keeping variety
in my diet every now and then
I switch the sheep cheese with goat cheese.
Both types are crumbly cheeses
that go very well in salads.
Smoked salmon is high in protein, omega-3
fatty acids, vitamin B12, and vitamin D,
and is a nutritious and
flavourful addition to many meals.
Let’s now have a look at the
ingredients I always keep in my pantry
Extra virgin olive oil is a core
component of the Mediterranean diet,
is rich in antioxidants, and has
anti-inflammatory properties.
It’s the fat I use the most when cooking and
the only one I use for my salads and meal bowls.
Consuming vinegar at the beginning of a meal
can help prevent a glucose spike in the blood.
I like to add it to my salads and I use apple
cider vinegar and balsamic vinegar most often.
Hemp, pumpkin, and sunflower seeds are all rich
in nutrients, including protein and healthy fats.
They add flavor and nutrition to
salads, especially when roasted.
I buy my seeds raw and roast
them in a pan for a few minutes.
Sardines are a great source of vitamins B12,
B3, and D, as well as selenium,
phosphorus, calcium, and iodine.
Buying whole sardines also
provides a source of collagen.
Finally, an ingredient that I always
keep in my freezer is sliced bread.
I buy it from a place that has a machine to slice
it to the thickness I prefer which for me is
enough to taste the bread when I’m having a toast
but also make sure I’m not eating too much of it.
I freeze it because I don’t eat it every day
and this way it stays fresh for much longer.
When I need a slice, I just pop it in the toaster
and have a crunchy slice in a few minutes.
Now let’s look at my go-to emergency
meal that I bring to the office.
It’s a delicious salmon salad with
mixed salad and spinach, smoked salmon,
sheep cheese, sunflower seeds, and pumpkin seeds,
dressed with extra virgin olive oil,
salt, pepper, and balsamic vinegar.
My emergency go-to meal that I make
at home has two main components.
The first one is a salad rich in fiber
and protein that helps to significantly
reduce a glucose spike from the bread
that is part of the second component.
I make the green starter with greens,
sheep cheese, pumpkin seeds, salt,
pepper, extra virgin olive oil, and vinegar.
For the toast, I first rub some garlic on it,
then add a sardine paste that I prepare by
crushing the sardines with a fork and storing
them in a glass jar with hemp seeds, salt,
pepper, and a little extra virgin olive oil.
On top of the sardine paste, I add tomato
slices and a little salt and pepper.
I use about 30 or 40 g of salmon
and 1 or 2 sardines per meal.
Since both the smoked salmon and
the sardines are high in sodium,
I make sure to only add a small
amount of salt to the salad and
I balance it out by eating it with dark
leafy greens, which are high in potassium.
Canned sardines last ages, making them a great
staple ingredient to always keep at home.
Sardines and salmon can be
interchangeable in these meals.
Sometimes I make a salad with
sardines and a toast with salmon,
spreading a little butter on the
bread and adding some capers on top.
Whenever possible, I buy sardines in olive
oil or, even better, extra virgin olive oil.
If I can only find them in vegetable
oil, I make sure to discard the oil.
If you’re looking for more recipe ideas using
sardines, you might like these two recipes.
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