Chilled Food Essentials



Seasonal Fruit and Veg!: First and foremost, vegetables (and fruit to a lesser extent) should be the basis of what you put into your body! You can pretty much eat as many vegetables as you want (providing you don’t suffer from an intolerance) without it effecting you negatively. Variety is the spice of life, as they say. Buying seasonally is the best way to get maximum nutrient value from your fruit and veggies. It means they won’t have been kept in cold storage for months at a time and it’s almost certainly going to be cheaper. Ideally*, become a regular at a local farmers market, if you can find one nearby. You’ll be able to have a chat to the vendors to find out exactly where their produce has come from, whether it’s organic/biodynamic, which foods go well with others, and if you get to know the vendors, they may even throw in a little extra for you if you buy regularly. Bonus!

Spinach, baby or otherwise: This is a nutritional powerhouse, which is incredibly versatile. Throw it in a smoothie to add extra green goodness, steam it, wilt it, use as a base for salads… the list goes on.

Kale, baby or otherwise: Ditto as per spinach.

Sweet potatoes: An amazing vegetable with so many health benefits and even more possibilities in the kitchen.

Capsicums/Peppers: Great to throw into a salad for some extra colour, these are a fantastic source of vitamin C and carotenoids, as well as vitamins E, A, B6 and folate.

Yoghurt: Good quality, natural, pot-set yoghurt if you can tolerate dairy. Otherwise,  coconut or fermented soy yoghurt for those who can’t.

Bone broth: Nourishing for you and your gut, this can be made on a lazy day at home using the bones from a roast you’ve made. Then pop it in the freezer to enjoy during the week. See our recipe here.

Lemons: For your morning alkalising, digestion-helping, liver-detox-aiding kickstart to the day.

Tomatoes: That easygoing, lifelong friend in the fridge.

Zucchini/Courgette: A fantastic gluten-free/grain-free alternative to pasta, as well as another versatile veg.

Sauerkraut: Wonderfully nourishing for your gut. See our recipe for how to make your own… Super easy!

Herbs: Fresh herbs are a great way to add extra flavour to a dish, whilst sneaking in bonus nutritional benefits.

Kombucha: Made from green tea and sugar (just to feed the beneficial bacteria and yeast) and fermented, kombucha is another great way to give your gut a nurturing, liquid hug.

Meat: For all of you who are omnivores, do your best to source organic, grass-fed or pastured meat. When cows are grass-fed/pastured, it increases the level of omega-3 fatty acids in the meat. The meat is richer in protein, vitamin E and beta-carotene (which converts to vitamin A in the body). Cows that are grain-fed have meat that is more pro-inflammatory, due to the higher proportion of omega-6 to omega-3. The cows are also more likely to have been exposed to antibiotics and other nasties.
A great way to get good quality grass-fed beef is to buy it from your local butcher or at your local farmers market, if they have a meat vendor. Once again, you can have a chat with the vendor/butcher to find out exactly where the meat has come from, the best ways to cook different cuts, and you could also pick up some bones they may have (cheaply), which you can use in making your broth.

Chicken: Again for the omnivores, always go for free-range or organic chicken (and eggs). The birds will have been treated better, not have antibiotic exposure, and have a better nutritional profile.

Eggs: As mentioned above, organic/biodynamic eggs are best, or free-range as an absolute minimum! If you can get them from your local farmers market, there’s a better chance they won’t have travelled far, so they’ll be fresher!

*Actually, in an ideal world you would be able to grow your own, but I don’t know anyone who has the time or space to grow enough veggies to be self-sustainable year round!