Fridge Essentials by Rachel Schwartzman | #WellbeingWednesday

With beautiful days ahead, most people are inspired to eat well and increase their intake of healthy foods. So, for this Wellbeing Wednesday I thought I would share with you some of my top Fridge Essentials everyone should have stocked that will help pump up the nutritional content of your meals.

Raw Green Arugula Microgreens

Microgreens besides being cute, these edible plants are harvested when they first sprout. They are the mini version of the plant with strong and concentrated taste of the original vegetable. Microgreens are grown in soil allowing them to absorb the minerals from the soil as they grow, increasing their nutritional content. These are a true superfood with higher amount of antioxidants than their mature counterparts and packed with beta-carotene, vitamin C, K and E, iron and calcium. Try adding these to sandwiches, burgers, salads or topped onto soup.


Berries are a well researched food shown to promote healthy living, especially for heart health. Packed full of antioxidants and vitamin C, these small fruit sensations are nutritional powerhouses and are sure to keep your immune system charged. Go for the common strawberries or blueberries, or adventure out to the more exotic goji or acai berry. This summer, think about picking your own organic berries and freezing them to enjoy in the winter months.


Carrots are the root vegetable highly adored by people both big and small and contain a high amount of beta-carotene. This vitamin is a key nutrient important in maintaining a healthy immune function, having an affinity for lung health and fighting against respiratory infections.

Apples on wooden background

An apple a day keeps the doctor away. Besides being high in fiber, vitamin C and a low calorie food, apples are high in calcium-d-glucarate, a nutrient that encourages the liver detox pathways and decreases the risk of hormone dependent cancers.  Just remember apples are one of the dirty dozens, so it’s best to buy them organically.

hemp seeds, hearts and protein powder

Hemp hearts are the inside of the hemp seed, and are both nutritious and delicious. They are rich in fiber, protein and omega 3 essential fatty acids. I sprinkle these little sensations onto everything; toast, cereal, oatmeal, yogurt, salads and smoothies. You cannot go wrong by adding these to your diet, they really are that versatile and loaded with health benefits.

I hope you find these tips helpful and head out to the store to get all stocked up.









Rachel Schwartzman is a licensed Naturopathic Doctor, Doula and Acupuncturist. She practices in Toronto and can be reached at 416-371-3422. To learn more about Dr. Rachel take a peek at

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