First of all, I’d like to mention that ever since I have moved overseas (from Canada to Croatia), my eating habits have shifted for the better. Not only do we have our own organic garden, but during the winter, we buy fresh, local & organic produce (fruits & veggies). We also purchase a variety products from our friends and acquaintances (mushrooms, honey, nuts). This means that most of my diet consists of natural/real foods that are fresh, organic, local, and seasonal!
What I have in my fridge, and pantry is pretty basic and mostly non-processed, yet, I always come up with healthy new tasty recipes, and manage to keep my expenses pretty low all year-long!
Last summer, we froze a good quantity of fruits and veggies (that we mostly use in our morning smoothies during the winter), and also made a huge pot of (almost sugar-free) prune jam, which sadly only lasted us two months. Next year, we are planning to prepare quite a large variety of products that can be stored and enjoyed all year-long.
These past two years are proof to me that eating healthy does not have to be complicated, boring or expensive. With a little extra planning and preparation, it’s actually quite exciting and delicious!
Let’s take a look at what you might find in my kitchen. Remember that these are my favorite ingredients, and that there is a large variety to choose from, don’t be picky 
Vegetables
Daily Recommendations for adults: 2 1/2 – 3 cups (more for people training over 30min./daily)
- onions
- garlic
- carrots
- butternut squash
- variety of salads and mixed greens
- leek
- brocoli
- brussels sprout
- cauliflower
- peppers
- spinach
- kale
- chard
- shiitake mushrooms
- seaweeds
- potatoes
- beetroot
Fruits
Daily Recommendations for adults: 1 1/2 – 2 cups (more for people training over 30min./daily)
- bananas
- oranges
- apples
- pears
- grapes
- mango
- mandarins
- pineapple
- berries
Grains
Daily Recommendations for adults: 3-4 ounces equivalents (more for people training over 30min./daily)
- oatmeal
- whole wheat bread
- whole wheat pasta
- whole grain rice/wild rice
- quinoa
- whole wheat flour
- rice crackers
Protein
Daily Recommendations for adults: 5 - 6 1/2 ounces equivalents (more for people training over 30min./daily)
- fish (sardines, tuna, salmon…)
- eggs
- chicken
- beans
- lentils
- chickpeas
- organic nut butter
- raw nuts (almonds, walnuts…)
- flax-seed
- sesame seed
Spices, sweeteners, & oils
Daily Recommendations for Fat intake (for adults): 20-35% of total energy intake/ Healthy oils: 5-7 tbsp.
- cold press organic olive oil
- cold press organic pumpkin oil
- pure cacao
- dark organic chocolate
- homemade applesauce and jam
- honey
- a diversity of spices
- dried fruits
- apple vinegar
- soya sauce
For more information about nutrition and basic guidelines and suggestions, I propose you have a look at www.choosemyplate.gov, where you will find many tips & recommendations that both apply to sedentary people and recreational athletes.
Here is a list of what you can find on My Plate:
- Eat healthy on a budget
- Look up foods
- Learn about food groups and your daily requirements
- Get a personalized plan
- Learn healthy eating tips
- Get weight loss information
- Plan a healthy menu
- Analyze your diet
- Many answers to your questions
Bon Appetit!
December 4, 2011 at 10:26 am
One of my favourite things is buying fresh produce from Farmer’s Markets. Everything is so much fresher and you get what is in season rather than what the greenhouse tastelessly grows all year round.
Croatia sounds like a wonderful mecca for all that beautiful local produce and how wonderful that you can buy extras from friends & neighbours!
Im finding it really tough to get into quinoa. Maybe you could post some tried & tested recipes that you love featuring it for me!!!
December 4, 2011 at 4:28 pm
Yes, eating fresh & seasonal produce is really awesome, totally worth it!
I’m not sure about Quinoa, I just cook it and eat it with veggies, nothing special, but I’d like to try something different, perhaps I will post a new recipe (if it turns out good)