People always ask what I eat to stay fit and energetic.

It’s a tough question because I enjoy so many wonderfully healthy foods! But it’s a good question, and I admit to having the same curiosity about what people eat.

But rather than rattling off my huge list of faves , I’ll give you a peak into my daily diet staples. These are just a few items that I always have in my fridge and cabinets, and eat on a regular basis.

Apples:
Yes, I actually do eat an apple a day. And not just the fleshy part, but the whole darn thing – seeds, core and all. There’s something about a cold, crunchy apple that satisfies my palate. I savor the sweetness, and the fiber fills me up for 3-4 hours between meals. My favorite time to eat an apple is 3:00pm when I’m hungry and need energy, but don’t want anything too hefty before dinner. When I’m craving a peanut butter sandwich, but don’t want all the bread and calories, I’ll slather some natural peanut butter on apple slices and enjoy this tasty treat while relaxing on my patio.

Coconut Water:
After my long runs in the hot, dry Colorado weather, I look forward to the hydrating effects of coconut water. Coconut water (or juice) is the thin liquid found inside young green coconuts —not to be confused with creamier coconut milk, which is made from the white flesh of older coconuts. Coconut water provides about 600mg of potassium per cup (more than a banana), along with some calcium, magnesium and sodium – all the electrolytes you’d find in a sports drink like Gatorade, but without all the sugar, chemicals and dyes. You’ll find coconut water at most natural foods stores.

Baby Spinach:
I love spinach and add it to my smoothies near daily for breakfast or lunch. Just a handful will do! With the fruit and other ingredients I add to my blender, I can’t even taste the spinach, and I feel good knowing I’m getting extra veggies that I may have missed otherwise. I also put spinach in my omelets, and the whole family adores my spinach salad topped with avocado, strawberries, walnuts and balsamic vinegar. I’ll also toss it into a bowl of quinoa or brown rice along with a handful of raisins and a sprinkling of curry powder, celery seed powder and sea salt.

Eggs:
Despite my commitment to eating less animal protein, we’re a big egg family. My boyfriend Andrew makes a mean veggie omelet, which I crave about 2-3 times per month. I also use egg whites about 3-4 times per week in my yummy Oatmeal Pancake (see below), and Max enjoys three hard-boiled egg whites sprinkled with a little sea salt and pepper for breakfast. It’s a great protein compliment to his whole-grain waffle with fruit. If you’re going to eat eggs, buy the real thing. Don’t do the liquid processed brands that contain dyes and other stuff you just don’t need.

Almond Butter:
I’ll admit, one of life’s simple pleasures is as a big spoonful of almond butter when I’m craving something sweet, rich and creamy. Two tablespoons is 200 calories, so I cut this in half on most days, or allow myself the full 200-calorie snack on days when I’ve expended more energy through exercise. I also like to spread it on a crisp Fuji or Gala apple, or mix a spoonful into my warm quinoa cereal or oatmeal. Have you seen the new Justin’s Nut Butter single-serving packs? These are great for hiking, biking, and packing in kids’ lunches!

Cherry Tomatoes:
These are an easy snack when I’m putting the evening meal together and need something sweet and tangy to hold me over. I also add these yummy morsels to Max’s lunch a couple times a week, and it’s our stand-by veggie when his friends come over and I know they won’t eat green beans or broccoli! We also dip cherry tomatoes in hummus, or toss them with a little warm, whole-wheat or gluten-free penne, olive oil and sea salt for a quick family meal.

Rolled Oats:
Quaker should really give me a kick-back for the amount of oats I’ve eaten in my lifetime! Oatmeal is a breakfast favorite that sticks to my ribs and gives me a sense of calm and overall wellness. I rarely dress it up, but if I do, I’ll add a little cinnamon and vanilla flavoring, and maybe a splash of almond milk. I also make a fabulous porridge by putting in 2 T. raisins or chopped dates and 2-3 t. of maple syrup into the saucepan while the oats are cooking.  My famous oatmeal pancake is made by blending together 3/4 cup rolled oats (uncooked), 4 egg whites, and 1 T. Eden brand apple butter – pour the blended batter onto a non-stick skillet and cook over medium heat until done. This makes one big pancake, and is portable enough to take  to work or gobble up after a workout.  Often I’ll throw a ¼ cup of oats in my smoothie, and my favorite cookie on the planet is a chewy oatmeal and raisin.

Organic Blueberries:
Organic blueberries, especially in the summer when they’re in season, are a sweet and simple way to amp-up your antioxidants. We put blueberries in our smoothies, and have fun making gluten-free blueberry muffins and pancakes on the weekends (try the Pamela’s-brand baking mix). A handful of blueberries in the afternoon cuts my cravings for sweets, especially when I couple it with a handful of walnuts. Try this: blend one cup blueberries with one cup silken tofu, ¼ an avocado and 2 teaspoons honey or maple syrup for a yummy pudding! Sound weird? Just try it and tell me what you think.

Greek Yogurt:

Aside from being deliciously thick and creamy, most Greek yogurt is made with all natural ingredients and contains several strands of probiotic cultures – great for your gut! I don’t eat yogurt as much as the boys, but I’d rather they eat Greek yogurt than the highly sweetened commercial yogurts (which have as much sugar as a pack of M & M’s!). Eat the low-fat, plain varieties and add fresh fruit and/or a touch of honey to sweeten. You can also use Greek yogurt as a replacement for sour cream in recipes, or add a dollop to your baked potato. It contains about 14 grams of protein per serving, where other yogurts contain about 7-8 grams.

Salba Seed:
It has been shown that Salba is the richest whole food source of Omega 3 fatty acids and fiber found in nature. Every 12g serving of Salba provides over 2,700 mg of Omega 3’s and over 4 grams of dietary fiber, with less than 0.5 g net carbohydrate per serving. Gram for gram, Salba has six times more calcium than whole milk, three times more iron than spinach, and fifteen times more magnesium than broccoli. It’s all-natural, has no trans fat, is gluten free, has almost no carbohydrates and is non-GMO. That’s why I love it!
I sprinkle ground Salba on my oatmeal, quinoa and salads, and will use it in baking recipes that call for flax. I put the whole seed in my smoothies and also add 1-2 tablespoons to sauces and stews for thickening. You can buy Salba at Whole Foods markets and most Kroger stores, and can find some of my Salba recipes at www.salbasmart.com.

Vanilla Almond Milk:
I don’t drink milk, but love to have a sweet beverage or topping for my whole-grain cereal or oatmeal every now and then. For people who want to avoid dairy products, vanilla almond milk is a great alternative! It tastes great and one cup contains 40 calories, whereas 1% milk contains about 100 calories. I put ½ cup almond milk in my smoothies in addition to ¾ cup water, or I’ll sweeten my oatmeal with a splash. During the colder months, I’ll relax with a warm cup of almond milk in the afternoon or evenings.

Honey:
Honey is a wonderful staple to keep in your kitchen. Not only is it a yummy, natural sweetener, it also contains a variety of vitamins and minerals, along with antifungal and antibacterial properties to fight off infections.
We drizzle honey in our tea, and use it as sweeteners for marinades and salad dressings. Max also likes a little squeeze on his tongue when he’s craving something sweet, and I mix it into Tahini (sesame seed butter) for a yummy spread on whole-grain bread and rice cakes. If you like honey mustard, mix 1/2 teaspoon of honey into 1 tablespoon of Dijon mustard and use it as a sandwich spread instead of mayo. We also use honey instead of sugar in most recipes. Click Here for tips on replacing sugar with honey in baking.

Green Tea:
I truly look forward to my cup of green tea in the morning. It’s comforting to know I’m receiving the antioxidant benefits, with enough caffeine to support mental acuity, but not so much that I feel addicted, dehydrated and drained. I usually get the stronger varieties such as Gunpowder, but enjoy the Jasmine and milder varieties as well. Until a few months ago I would put honey in my tea every morning. Now I just add the honey as a treat since this keeps my weight and blood sugar in check.

Protein Powder:
I use protein powder when I need to a little protein boost, but don’t want nuts, beans or animal products. My two favorites include:  1) NutriBiotic Rice Protein powder (berry-flavored), and 2) JuicePlus+ Complete vanilla-flavored shake mix. I use the rice protein as a mix-in with my oatmeal, or for this easy ‘sorbet’ recipe: Two tablespoons NutritBiotic berry-flavored rice protein, 1 cup frozen blueberries, and enough water or almond milk to mix but not make liquid. You can add a little honey or stevia to sweeten, but I enjoy it without the sweeteners. It’s a cool, refreshing treat without all the sugar.
The JP+ Complete shake is an outstanding addition to anyone’s diet, providing a solid source of plant-based protein, with the added benefits of whole-food concentrate fruits, veggies and grains. Our entire family enjoys smoothies with either the chocolate or vanilla JP+ Complete and these add-ins: ½ a frozen banana; 1 cup blueberries, strawberries, apple, mango or peaches; 1 handful spinach; ½ c. almond milk, soy milk or coconut water; ¾ c. water; 1 T. Salba seed; and ice. Blend and serve…deeee-licious!

So there you have it…a peak into my fridge.  Now, I didn’t include the occasional coconut milk ice cream that shows up, or the dark chocolate from The Healthy Chocolate Shop that I’ve been enjoying this week, but I’ll save this for another blog – “Julie’s Guilt-Free Decadence”. Hmmm.

I’d love to hear what’s in YOUR fridge…please share and pass along some recipes too!