My Kitchen Essentials Part II – What’s In My Fridge?

Note that since going Paleo, the contents of my fridge and pantry has changed some, but I decided to leave these posts intact for the time being. Just imagine that all the grains, pseudo-grains, legumes and dairy products have now disappeared!

Wow… has it really been that long already since I shared the contents of my pantry with you?

To think that I had asked for a couple of DAYS for me to come up with the contents of my fridge!

Sheesh, it’s been exactly 3 months! Unbelievable!

Really sorry about that guys… I guess time flies when you’re having fun! ;)

Well, alright, what do you say we don’t waste time and get started right away? Otherwise, this post will last until next week!

That fridges DOES hold a lot of stuff after all… a lot more than I thought!

What's in My Fridge? | by Sonia! The Healthy FoodieWHAT’S IN THE FRIDGE


Dairy is something that I could never do without. Since I try to keep my meat consumption to a minimum while integrating as close as possible to one gram of protein per pound of body weight per day, I need to find other sources of protein to boost my intake. Of course, whey powder would be one of them, but dairy is also very high on my list, and so are egg whites, which I chose to also include in this section, even though they are not dairy…

  • Non Dairy Milk, usually Almond or Coconut Milk (I make my own)
  • Buttermilk (I use this all the time in smoothies and baked goods and pancakes and even salad dressings. It is a very decent source of lean protein and adds virtually no fat)
  • Pasteurized Egg Whites (The kind that comes in a carton. They are an excellent source of lean protein without the added fat)
  • Whole Eggs
  • Fat Free Plain Greek Yogurt (By far my favorite dairy source for lean protein. I go through at least 4 cups per week!)
  • 1% Fat Cottage Cheese
  • Lite Mozzarella
  • Soft, Unripened Goat Cheese
  • Goat Feta Cheese
  • Sharp Cheddar
  • Blue Cheese

Mushroom Egg White Omelette | by Sonia! The Healthy Foodie

That section sure was put to good use here: Mushroom and Spinach Egg White Omelet – An excellent source of lean protein! 



I eat salads every single day so I always keep TONS of fresh fruits and veggies on hand. Of course I try to shop according to season, so I’m not going to give you all the season specific produce that I buy here, but rather the ones that you could be almost certain to find if you opened my fridge or freezer at any given time of the year, regardless of the season.

  • Avocado
  • Baby Cut Carrots (I munch on those all the time)
  • Bell Peppers (Red, Orange and Yellow are my faves!)
  • Broccoli
  • Carrots
  • Celery
  • Cherry Tomatoes
  • Cucumbers (English and Lebanese)
  • Green Onions
  • Mixed Greens / Mesclun (I go through one full pound every week)
  • Mushrooms
  • Yellow Onions
  • Flat Parsley
  • Spinach (I go through one full pound every week)
  • Tomatoes
  • Sweet potatoes

Simple Arugula Salad | by Sonia! The Healthy Foodie When in doubt… make a salad! Simple and Elegant Arugula Salad with Fresh Parmesan Shavings and Walnuts



Fruits I think are more of a seasonal thing… I always keep a great variety but really buy according to what’s in season. I really wish I could have raspberries or strawberries or ground cherries in my fridge at any given time, but sadly, most fruits just plain disappear from the shelves when their season is over, or become crazy out of price…

These few, however, are always available and always have a place in my fridge.

  • Lemons / Limes
  • Apples
  • Bananas (Although I like to keep fresh bananas on hand, more often than not they end up in the freezer…)
  • Oranges

Fruit Salad | by Sonia! The Healthy FoodieAnd when I get a chance, I love to whip up a good Fresh Fruit Salad. Gotta love summer, if only for that! 



You will never see me use ketchup or mayonnaise, prepared mustard or much “prepared anything”, for that matter. These are the few ingredients that I keep on hand to make sauces, dressings and vinaigrette, or to simply add flavor to a dish.

  • Salted Herbs (this is a really awesome product which, sadly, appears to only be available in Québec. You could very well make your own though, if you were so inclined. I can guarantee that you would not regret it!)
  • Fermented Garlic Flowers (Another product that only seems to be available here. I just love it. It doesn’t leave garlic on your breath at all! If you can’t get your hands on it, of course, you can always use garlic cloves instead)
  • Sambal Oelek (a spicy chili paste that you can find in most grocery stores in the ethnic section)
  • Dijon Mustard
  • Old Fashion Grain Mustard
  • Capers
  • Kalamata Olives
  • Green olives



Like I said earlier, you will never see me use refined sugar! And I do mean NEVER! Most of my sweeteners I keep in the pantry, but these two have to be kept in the fridge.

  • Fresh Gingeroot (Helps create an illusion of sweetness, as well as add a little bit of zing to dishes)
  • Date Paste (To add a little bit of sweetness to my baked goods, date paste has become a big favorite of mine. I use it in almost all of my recipes now.)

Date Paste| by Sonia! The Healthy FoodieDate Paste. My ultimate mostest favoritest all natural sweetener! 



What's in My Freezer? | by Sonia! The Healthy Foodie


I prefer to eat my vegetables fresh, but it’s always nice to have some in the freezer that you can easily fall back on in case of an emergency…

  • Green Peas
  • Corn Kernels
  • Asian – Stir Fry Blend

Lean Mean Green Salad | by Sonia! The Healthy FoodieFrozen Green Peas sure saved the day here! Lean Mean Green Salad, with Creamy Cucumber Dresssing



I do make tons of smoothies, so for me frozen fruits are just so convenient to have! I could never be without them anymore. For bananas, what I do is peel and cut them in half when they are ripe, then freeze them in resealable freezer bags. I can then take them out one half at a time and use frozen to make smoothies or get as many pieces as I need and thaw to use in recipes.

  • Bananas
  • Mangoes
  • Raspberries
  • Mixed berries
  • Sliced Avocados (awesome in smoothies)

Deconstructed Superfruit High Protein Froyo | by Sonia! The Healthy Foodie

 Sometimes, when even a smoothie takes too long (aka, I am so late for work) I like to throw a handful of frozen fruit in a jar, top that with yogurt and whey protein and bring it with me to work. 



Of course, I do purchase and eat fresh meat, but this is not something that you could expect to see in my fridge at all times, as I always purchase with a very specific purpose in mind so it gets cooked right away. However, I like to keep some meat in my freezer at all times. This is what you could expect to find in my freezer.

  • Chicken Breasts (Raw, individually wrapped for ease of use. Just take it out of the freezer in the morning and it’s ready to use at night)
  • Chicken Breasts (Grilled and cut into strips, individually wrapped. Perfect for lunch. Just grab a bag in the morning and it’s ready to eat by lunch time.)
  • Raw tiger shrimp with tail, size 31-40
  • Cooked shrimp, cocktail style, size 31-40
  • Salmon fillets (Again, raw and individually wrapped for ease of use.)

Cedar Plank Salmon | By Sonia! The Healthy Foodie

 I also happen to keep pre-soaked Cedar Planks in my freezer so that I can whip up some of this amazing Cedar Plank Salmon at only a few minutes notice…


And that just about covers it for the contents of my fridge and freezer.

That was quite a bite to chew, wasn’t it? Sorry about that… maybe I should’ve made it two posts after all…

Still, I really hope you enjoyed it and that it will inspire you to stock up your fridge with delicious and healthy food.

‘Cuz remember… if you fill your fridge with nothing but healthy food, you will eat healthy food!

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    • says

      Well, I don’t blame you at all! Can you tell by looking at my fridge that only my son and I live in that house? And I keep giving him hell for taking up too much space with all his “junk”… ;) Produce does require a lot of space! :)

    • says

      LOL! More often than not, you can find a whole cake in my fridge… although they do get covered, usually! It just lost its cover for the picture, it looked prettier that way!

      Do you think I have a baking addiction problem? ;)

  1. says

    Sonia, first that salmon photo is perfection! I could stare at it for hours and it makes me want salmon RIGHT NOW and it’s only 10am! Second thanks for sharing all of this, I’ve never heard of fermented garlic flowers or salted herbs but I’m going to look into finding them or making them because it sounds awesome! No wonder you are so healthy – as always you are an inspiration!

    • says

      Oh my, thank you so much Mellissa, what an amazingly nice thing to say!

      Seriously, I fail to understand why these products aren’t available worldwide. I simply couldn’t live without them! I recently gave some salted herbs to my friend who lives in the States and I think I created a new addiction for him. Now he wants me to ship some over! ;)

      And thank you so much for thinking of me as an inspiration, for you inspire me too, a lot more than you can possibly imagine! So thank YOU for inspiring me too! :)

  2. says

    Wow, that is some good looking fridge, I might need to go grocery shopping today. You have a great variety and such freshness. Love it!

    • says

      LOL! Too funny Kelly! Actually, my fridge was kind of full on that picture… I like to keep it a little less cluttered. But sometimes, I get carried away when I shop for produce and buy several examples of the same product when clearly, only one would suffice… Like a kid in a candy store, I tell you! :)

  3. says

    Great post Sonia! Crazy how fascinated we are by someone else’s fridge. Aren’t we strange beings. I love that you have a rocket/arugula drawer and a spinach drawer in the fridge! I do wish our fridge could ever be this full. Because by the time produce arrives way up here it is about 5 days old and on its last leg (if not already expired) its just not possible. I miss that big time.

    Question.. why do you not drink dairy milk? I’ve always thought it was because you avoided dairy but of course, you use yogurt and cheese plenty throughout your recipes! I’m intrigued..

    • says

      Ha! The answer to that is quite simple, Christina! Cow’s milk would be one of the few things that I plain don’t like. I never really was big on it and now that I have options, I certainly won’t force myself to drink it. I dunno, there’s something about the taste and texture I never liked. Especially taste. Call me weird… ;)

      • says

        Oh good – so pleased its personal taste not because you consider it ‘bad’… :D So refreshing to follow a healthy food blogger who doesn’t shun dairy. We were super blessed in NZ to have totally ‘free range’ cows eating mostly lush green grass and, in winter, hay (and supplements I suppose). I don’t know if its because of NZ cows diet, but the milk is definitely nicer and doesn’t need near as many additives (ie carageenan!!) as I’ve found in milk/cream/yogurt here. Not saying NZ is superior, just appreciating that all milk isn’t equal!

  4. says

    Oh my. Sonia, it’s full of vegetables! I for one am shocked. Absolutely shocked. ;) Kidding, kidding! It’s wonderful. My husband would like to move in with you now. I write that as I’m eating 700 grams of cooked spinach because we ran out of other veggies… but we’ll fix that problem tomorrow! I love how organized it is. Very nice post!

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