Guide to a colourful refrigerator | 15 minute stir-fry

Welcome back to my blog!

One of my most frequently asked questions is what do I eat? Well, today I’m going to give you a tour through my fridge to help you pack your fridge full of these essentials.

Firstly it might be a good idea to clean out the hight-fat, high-salt and sugar filled foods that are in sight, because naturally we would rather go straight for last nights left-over pizza. Am I right? Yeah I thought so.

These should fill your crisper to the max! Vegetables bulk up every meal so not only are you getting more vitamins and minerals into your body, you are also bulking up your meals without the added calories.
I’m the queen of rotten vegetables at the bottom of my crisper, actually yesterday I found some old asparagus oozing yellow juice… oops! So if you’re anything like me, you can always buy frozen. They’re snapped frozen which means they don’t lose their nutritional value, they can also be cheaper, saving you some extra cash. Oh and they last quite a bit longer than my asparagus did.

I love fruit but if you’re on the weight loss journey I do recommend cutting back your fruit intake. Fruit can contain a lot of sugar, even though it’s natural sugar your body can’t distinguish the difference between natural sugar and other types of procsessed sugars, so it can actually make you crave more sugar fixes throughout the day. In saying all that I would much rather you go for an apple rather than a candy bar. In my freezer I keep tons of frozen mixed berries as they’re super versatile, low in calories and contain heaps of antioxidants and they also aid in weight loss!

Whether you are a Vegetarian, Vegan, Paleo, Pescatarian or like me, a meat eater… Everyone’s different but there is one thing we all have in common and that is the need for protein in our bodies. Look down at your hands, did you know that your nails and hair are mostly made up of it? It’s also mostly important for us woman building lean muscle mass. Every week I buy free range chicken, grass-fed lean mince meat, tuna (the home brand version looks scary but at 80cents a can it’s great value and it actually tastes better than the ‘brand version’). I also buy tofu, frozen fish & eggs (my boyfriend and I fight every week over this. I like the small 600gram and he likes the 800gram eggs.. I win of course). Now this is going to be the most expensive part of your weekly shop but probably the most vital!

Dairy products 
I’m for the most part ‘dairy free’ and why I say for the ‘most part’ is because my favourite food in the whole wide world is ICE-CREAM *insert emoji with drooling tongue* I believe cows milk these days is highly processed and in no way a benefit to my health but everyone is different and cows milk just doesn’t agree with me. So when it comes to milk substitutes I buy almond and coconut milk. Soy milk is a great one to start off on, especially if almond milk doesn’t tickle your taste buds. I started on soy lattes’ and that’s how I came off drinking cows milk. In saying that though, be careful when consuming too many soy products because personally I found it to cause hormone imbalances in my body. For more information on the effects of soy milk, you can read more at live strong 

Lastly a few other staples in my fridge that I can’t live without would have to be; Lemon infused soda water, coconut water, Mayvers all natural peanut butter, Nuttelex, coconut oil, butter, coconut balsamic vinegar (which you can pick up from your local health food shop) and lastly, remember how I said that my favourite food in the whole wide world was ice-cream earlier? Well, I have discovered the best guilt free ice-cream which is called ‘Halo Top’. It is to die for and at 250 calories per pint, its hard to stop at the recommended serving!

Subscribe to my blog and/or add me on Instagram @healthfoodobsessedsam to stay tuned for my next blog  ‘Guide to a healthy pantry’ 

HealthFoodObsessedSam xx

Sam’s mid-week 15 minute stir-fry 

1/2 brown onion
2 shallots
3 celery sticks
2 carrots
1/4 pumpkin
1 zucchini
1 red chilli
1/2 broccoli bunch
2 cups spinach
2 heaped tsp garlic (fresh or crushed)
1 heaped tsp ginger
2 tsp chilli flakes
500 grams chicken or substitute for tofu
1 tbsp coconut oil
Ceres Organic Coconut Aminos seasoning (This is a substitute for soy sauce, you can pick up this from any health food shop)
Brown rice noodles


1. prepare all the vegetables into small bite-sized cubes
2. Heat coconut oil in a large wok over high heat. Stir fry the garlic, ginger, chilli, onions and chicken until the chicken is sealed.
3. Add all the vegetables with the chilli flakes and stir fry until softened
4. Meanwhile prepare the brown rice noodles by soaking in boiling water until softened
5. Add the brown rice noodles and pour generously the coconut aminos, season with salt and pepper and simmer for 2 minutes before serving. Serve with more chilli flakes and shallots
6. Enjoy!


2 thoughts on “Guide to a colourful refrigerator | 15 minute stir-fry

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