7 Healthy Ingredients You Should Have In Your Fridge At All Times

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If there’s one thing I’ve learnt about maintaining a healthy, nourishing diet it’s that you need to be prepared. That's why I always have these 7 foods handy in my fridge. They’re your secret weapon when you’re strapped for time and need a quick snack or nutritious meal you can whip up in under 10 minutes.

1. Greek yoghurt

Rich in essential fatty acids, Greek yoghurt has been a long-time staple in my fridge. It’s great in a healthy breakfast bowl, over porridge, mixed with protein powder and nuts as a 4 pm snack, homemade froyo and even drizzled over healthy desserts such as apple crumble.

2. Nuts and seeds

I always keep nuts and seeds in glass jars in the fridge, as they stay fresher for longer. I have a mixture of cashews, walnuts, almonds, Brazil nuts, sunflower seeds, pumpkin seeds and chia seeds. They’re rich in essential fatty acids and make great additions to breakfast chia pots, salads, curries, protein balls and healthy desserts.

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🍎🌽🍅🌶 Oh em gee - JSHealth Prep!!! By our amazing @jshealth community manager @sar4h_health!! JS granola, salad, cauliflower rice, protein muffins and cut up veggies! Veggies! This JS Sunday Prep saves us all!! You can access in the program or app. Ps: we have a private JSHealth Girls Group where we support each other through the JS lyfe! You welcome to join. It's nothing to do with the program or app! It's just an intimate space where we all connect. The group is called 'JSHealth Girls'! 🤗

3. JSHealth granola

I love to whip up a batch of my signature granola to keep on hand throughout the week. It’s a perfect quick snack and pairs beautifully with Greek yoghurt, fresh berries, banana, nuts and seeds.

4. Mixed berries

These antioxidant-rich fruits provide a burst of freshness, particularly in the summer months. I love adding some fresh berries into my granola bowl, having a handful as a 4pm snack or in health desserts such as my berry and almond crumble and my chocolate, raspberry and peanut butter brownies.

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DOUBLE TAP IF YOU WANT HEALTHY NUTELLA CHOCOLATE MOUSSE BABY ❤ I'm craving cacao at the mo, anyone with me here? 😜This is so EASY. In a food processor or blender add these ingredients: 1 cup hazelnuts, 3 tbsp chia seeds, 1 tbsp tahini, 3 tbsp cacao powder, 3-4 dates pitted, cinnamon, 1 cup coconut milk or almond milk, pinch sea salt. Blend until thick and smooth. Top with berries and crushed pistachios. It's my go to healthy dessert that takes no time at all ☺ Tag a choccy loving friend 💕

5. Organic eggs

Full of protein, eggs are a staple in the JSHealth lifestyle. When I’m short on time to cook dinner, I fry two organic eggs in coconut oil and serve them with sautéed greens (such as kale, spinach, Brussels sprouts and broccolini) with a side of avocado and seeded toast. They’re also great in frittata, egg muffins and my veggie and egg bowl.

6. Fresh veggies

Every Sunday, I do a grocery shop for the week. I purchase seasonal veggies as they’re ripe, rich in nutrients and cost-effective. I love having Brussels sprouts, mushrooms, spinach, kale and broccolini on hand. With some simple veggies, eggs and nuts, you can whip up a nutritious meal in no time.

7. Almond milk

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Omg frothy, creamy chocolately milkshake for breakfast 🙋‍♀️🙋‍♀️🙋‍♀️ . Do this!! Into a blender: 1 scoop chocolate protein, 1 tsp cinnamon, 1 tbsp cacao, 1/2 frozen banana, 1 tbsp chia seeds or ground flaxseed, 1 tsp stevia granules or honey, 1 tbsp shredded coconut, 1 cup ice, 1 cup milk of choice!! Blitz! Add to a glass and top with coconut and cacao nibs!!! Sooooooo gooood! Happy Monday loves 🥰 . Tag a smoothie lover 🙌

If you’ve been following my Instagram, you’ll know that I’m a bit of a smoothie fiend. I always have good-quality almond milk on hand for my morning smoothies. I alternate between my signature power protein smoothie and my almond dream smoothie (recipe available on my app). I also use almond milk in chia pudding, overnight oats, porridge and other healthy desserts.

Jessica Sepel

Nutritionist and best-selling health author Jessica Sepel is one of the founding members of the Women’s Health Fitfluential Network. Jess believes in inspiring us to “nourish our bodies rather than punish them […] I believe our diet culture has caused women to have a complex relationship with food and their bodies."

1. Greek yoghurt

2. Nuts and seeds

3. JSHealth granola

4. Mixed berries

5. Organic eggs

6. Fresh veggies

7. Almond milk

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