We love how the first month of a new year gives us the opportunity for fresh starts and trying new things. Oftentimes, these come as personal changes or professional challenges we set for ourselves, but it doesn’t have to be limited to just that. As big fans of all things refrigerated (that’s where our favorite snack lives, after all), we thought ‘why not give the ol’ fridge a fresh start, too?’ Our friend Torie, Integrative Holistic Nutritionist from health blog The Vida Well, helped come up with some healthy fridge swaps for you to try and kick off the year with a cool, clean start.
Torie Explains: “We love mayo for its creamy consistency and flavor–I mean, what else are you gonna pair with an artichoke? The thing is, mayonnaise brands like Best Foods don’t even contain eggs, so the jury is still out on what actually makes it that creamy. We’d rather not have to guess what’s in our food. Also, conventional mayo brands use rancid or inflammatory oils like canola oil which can wreak havoc on our body. No room for this in the fridge.”
Torie Explains: “With simple, clean ingredients like avocado oil, which reduces inflammation, this is an easy, healthy alternative that still packs a lot of flavor and maintains the consistency we love about mayo. Plus, they have amazing flavors like Harissa and Black Garlic.”
Torie Explains: “Soy is, in fact, a hormone disruptor—have you ever noticed how it can stay out in the open, unrefrigerated at restaurants for months (or even years) on end? That’s a major red flag. Imagine what that does to your insides once you ingest it. Traditional soy sauces also contain gluten, which isn’t commonly known, so if you have gluten sensitives, this is a definite no-no.”
Torie Explains: “This product is made of just soybeans (that have not been genetically modified) and water. Did you know that out 94% of soy used in the United States comes from genetically modified plants! Bragg Liquid Aminos is a natural alternative to conventional soy sauces, without the additional table salt, monosodium glutamate, preservatives or gluten that is found in may of the other soy sauces. Bragg’s contains 16 of the 20 amino acids, which are the building blocks of protein. Our bodies use these amino acids for repairing the body, digestion, and to rebuild tissue. Nine of the 20 amino acids cannot be produced by the body and need to be consumed through the diet. Use Bragg’s just as you would soy sauce. I like to use it for marinades, stir-frys and salad dressings.”
Torie Explains: “Nitrates, the ingredient found in most conventional grocery store packaged deli meats, is used to extend shelf life. Why is that so bad, you ask? A few reasons, to be honest, but we think the fact that nitrate is also used in rat poison is a good place to start.”
Torie Explains: “As long as you know what you’re looking for, it’s relatively easy to find cold cuts that are nitrate-free at your local Whole Foods or Sprouts. Buying organic is also a good way to make sure you’re eating clean meat. Chicken or tuna salad is a great lunch option (make sure you buy wild BPA free cans), and can be easily enjoyed with crackers or as an open face melt—add avo, obviously.”
Torie Explains: “Stay away from dairy that is not organic, it is loaded with hormones, antibiotics and the animals are fed GMO corn and soy—no thank you!”
Torie Explains: “Whole fat Greek yogurt is loaded with probiotics and protein that add complexity to a sauce and also add the same flavor. Try Greek yogurt in place of sour cream on tacos, dips, or on your favorite winter soups!”
Torie Explains: “Jif should have 2 ingredients right? Peanuts and salt. Well, it doesn’t. Peanut butters are most often processed with hydrogenated oils and artificial sugars, neither of which are good for you, so make sure you check the label carefully when buying.”
Torie Explains: “Organic peanut butter is not sprayed pre- and post-harvest with petrochemicals (very toxic) and is a potent source of protein, fiber and good fats. Organic peanut butter, unlike the usual commercially manufactured peanut butter, does not contain hydrogenated fats that transform into trans-fatty acids.”
Torie Explains: “Did you know cow’s milk is actually the most common food allergy in the world? Humans weren’t made to process another mammal’s milk (besides our mother’s), and we are actually the only animal on earth to do so. Because our bodies weren’t built to process dairy consumption this way, it can cause inflammation in the gut, constipation, and acne. Not to mention, most conventional grocery store milk is pumped full of antibiotics that were used on the cows it came from.”
Torie Explains: “Healthy milk alternatives are much more accessible these days, and there are plenty of options (like coconut or almond milk) depending on your taste. With these plant-based milk beverages, calcium is better absorbed into the body than it would be by drinking cow’s milk—and isn’t calcium intake one of the main reasons we drink milk to begin with? One of my favorites is New Barn (and I also love Califia), both of which can be found in the refrigerated section at health food stores or online. Whichever option you choose, it’s always important to read the ingredients and understand what you’re putting in your body.”
Torie Explains: “Like I mentioned above, grocery store cow’s milk tends to come from unhealthy cows and contains preservatives and antibiotics. The same applies to conventional grocery store cream cheeses, which makes sense if you think about it since the dairy is coming from the same place.”
Torie Explains: “One of my favorite dairy-alternative cream cheese brands is Kite Hill, a delicious line of plant-based products. I made my own until finding them because most other nut-based products out there use ground nut pastes, stabilizers, and artificial ingredients to make cheese-like products. With 6 grams of protein per serving, this is a great addition to any snack.Kite Hill makes their cream cheese with almonds so it’s great for kids or anyone who has dairy allergies. The best part is that it maintains the same consistency and creaminess as real cream cheese—just without all the bad stuff. Not to mention, it comes in some pretty tasty flavors.”
Torie Explains: “If you think you’re doing your body good by ‘hydrating’ post-workout with a Gatorade, think again. The health benefits of sports drinks are basically equivalent to drinking a soda! Loaded with processed sugars like high-fructose corn syrup and food dyes—both of which have been proven in studies to cause cancer—these colorful beverages aren’t doing you any favors.”
Torie Explains: “While water is always the best way to hydrate, sometimes we crave a little flavor and/or need that extra electrolyte boost. Did you know that most conventional coconuts are dipped in formaldehyde? When you reach for a coconut water, makes sure it’s raw, organic, unpasteurized, and low-sugar, like Harmless Harvest. If it’s been heated, that means most of the nutrients have been killed and you’ll miss out on the potassium and antioxidants. There are tons of coconut water options on the shelf these days, so it’s important to read the ingredients before you buy. For an at-home remedy, try adding some Himalayan sea salt to your water, which contains naturally occurring minerals that hydrate and boost your electrolyte count.”
Torie Explains: “Most salad dressings are packed with sugars, rancid oils, gums, artificial colors, and ionized salt. By pouring these conventional salad dressings on your healthy salad you’re just counteracting all your hard work by exposing your body to harmful ingredients! If you have any processed salad dressings, do me a favor right now and look at the ingredients! If you can’t pronounce what’s on that label, it probably shouldn’t be in your body. Throw them away and make your own. After all, you eat salad to be healthy, so why top off that organic green goodness with something that isn’t?”
Torie Explains: “Brands like Organic Girl, Primal and Bragg’s make their dressings with organic, non-GMO ingredients that you can actually pronounce. They don’t last long in the fridge, but that’s a good thing—trust me. It means no preservatives. If you’re feeling adventurous, and want to make sure you know exactly what’s going on your salad, try making your own dressing at home.”
Is it possible to find healthy Halloween candy alternatives without being that house on the…
The air is becoming crisp, trees are changing colors, and you may be getting your…
You've heard of kettle corn, but have you had Peanut Butter Popcorn?! This super easy…
Fall is here! Looking for a festive, delicious and nutritious dish to fuel you through…
Quick, easy and delicious treat that will have you running back for seconds. Grab the…
Looking for a better for you treat this fall? Look no further than this ~perfect~…
View Comments
Thank you for the great article! Thank goodness my fridge is pretty clean. I am guilty of buying milk and cream cheese once in a while though ?
We feel ya, Tish. It's all about finding the balance that works for you. Glad you enjoyed our post!
It was good to see that I had at least half of these items in my fridge already
That's great to hear, Shirley! Halfway to a perfect fridge ;)
I agree about Kite Hill! Great cream cheese to consume on the keto or paleo diet, esp. for those not so predisposed to eating dairy!