by Amy Marquardt, HHC www.amymarquardt.com
As moms, we know the benefits of a healthy, whole foods diet. As busy moms, it is sometimes hard to maintain the actions behind that knowledge. We have a refrigerator stocked full of healthy options, but with the demands of raising a family and children’s activities, sometimes we just don’t have the time to prepare a meal with them and instead opt for a quick fix from a not so healthy resource. Being a busy mom myself, I have found that this doesn’t have to be true. By preparing my fridge each week, I can have healthy meals and snacks ready to go in minutes!
On any given day, my fridge is filled with bowls of pre-sliced apples (soaked in a little citric acid to prevent browning), grapes, sliced strawberries, cut up cantaloupe and watermelon, pre-torn salad greens, sliced cucumbers, green peppers, hard boiled eggs, pre-baked bacon, black olives and even a nice big bowl of brown rice. There are some items that we keep stocked regularly and other items that change with the seasons. The nice thing about having a well-stocked fridge is that my children have access to healthy snacking at any time and I can put together a healthy meal on the run.
Each of these items are a great whole food snack on their own or can be added to salads and wraps. Bacon, eggs and fruit for breakfast become sliced eggs and crumbled bacon on a salad for lunch. Dinner can be quickly sautéed veggies on a bed of rice, with the addition of some greens and nuts mixed in, you have a complete meal in minutes.
At the end of the week, any leftover fruit can be turned into smoothies and popsicles and vegetables can become a pizza topping or the base of a great soup with the addition of any leftover rice. The options are endless.
Outside of the fridge, some canned salmon is great to have, on hand, to round out a meal. Having a well prepped refrigerator makes it easy to keep your family eating healthy, whole foods, all the time, even when there is no time.
Amy Marquardt is a Certified Health Coach and loving mother of two girls. She decided to become a health coach to fulfill her passion of working with children and parents to improve their health and family life. She can be found at www.marquardthealthcoaching.blogspot.com and www.amymarquardt.com