3 Items You Must Have In Your Fridge

Some ingredients stand out for their health benefits and versatility in fuelling your body with nutritious, anti-inflammatory foods. Here are three items I always have in my fridge and why you should too. Let’s explore how these staples can support your wellness journey and the many ways you can incorporate them into your meals.

FLAXSEED MEAL & OIL

Flaxseed

What is it?

Flaxseeds have been cultivated worldwide for centuries, but their nutritional benefits are more relevant today than ever. You can use flaxseeds in a number of forms: whole, ground (also known as flaxseed meal), or flaxseed oil. Each form offers unique benefits, but ground flaxseeds and flaxseed oil are especially prized for their high content of Omega-3 fatty acids, versatility and fibre.

Flaxseeds are one of the richest plant-based sources of Omega-3 fatty acids, specifically Alpha Linolenic Acid (ALA), which the body converts to EPA and DHA, the same healthy fats found in fish. In addition to being a heart-healthy fat, flaxseeds are packed with lignans, fibre, and protein, making them a nutritional powerhouse.

Health benefits

Flaxseeds are renowned for their anti-inflammatory properties, primarily due to their high Omega-3 content. Studies have shown that Omega-3 consumption can reduce inflammation markers in the body, such as C-reactive protein (CRP). Flaxseeds can help protect against chronic diseases such as heart disease, stroke, and even cancer by reducing inflammation. 

Lignans, another key component of flaxseeds, are phytoestrogens with antioxidant properties. These lignans may reduce the risk of hormone-related cancers, such as breast and prostate cancer. Research shows that women who consume more lignan-rich foods, particularly postmenopausal women, have a lower risk of developing breast cancer.

Flaxseeds also provide significant benefits for digestive health. They are a fantastic source of soluble and insoluble fibre, which helps regulate digestion and promote regular bowel movements. The fibre in flaxseeds acts as a prebiotic, feeding the beneficial bacteria in the gut, further supporting immune function and reducing inflammation.

Omega-3 fatty acids in flaxseeds are especially beneficial for people with inflammatory conditions like rheumatoid arthritis, psoriasis, and asthma. Their anti-inflammatory properties can help reduce the severity of symptoms in these conditions.

Why I Keep Them Refrigerated

One key thing to know is that ground flaxseeds and flaxseed oil must be stored in the fridge. Once flaxseeds are ground, the oil inside becomes susceptible to oxidation, which can cause it to go rancid and toxic if left unrefrigerated. Refrigerating them preserves the beneficial fats and ensures you get the maximum nutritional benefits from each serving.

How can they be used?

Flaxseeds are incredibly versatile. I like to use ground flaxseeds in a variety of ways:

Smoothies: I add a tablespoon of ground flaxseeds to my morning smoothie, which gives it a nutty flavour and boosts my Omega-3 intake.

Baking: Ground flaxseeds are perfect for baking muffins, breads, and pancakes. You can even use them as an egg replacement in vegan recipes by mixing one tablespoon of ground flaxseeds with three tablespoons of water to create a flax "egg."

Salad Toppings: Sprinkle flaxseeds over your salad or stir them into yoghurt for a quick fibre and Omega-3 boost.

Oatmeal: I love adding a spoonful of flaxseed meal to my oatmeal or overnight oats for added texture and a nutritional punch.

Energy Bites: Ground flaxseeds can be mixed into homemade energy balls with oats, nuts, and dried fruit for a quick, healthy snack.

When it comes to flaxseed oil, I use it to dress salads, drizzle over roasted vegetables, or add it to dips and hummus. I also use it on sourdough bread and pour a tablespoon in all my smoothies. Be careful not to heat it, as high temperatures can break down its beneficial compounds.

PROBIOTICS

Kefir

What are they?

Probiotics are live microorganisms that help maintain a healthy balance of bacteria in your gut. They’re essential for good digestion, immunity, and even mental health, making probiotic-rich foods a staple in my fridge. You’ll always find probiotic foods like kefir, sauerkraut, kimchi, and yogurt in my fridge.

Probiotics come in many strains, and each offers unique benefits. Lactobacillus and Bifidobacterium are two of the most common strains found in probiotic foods, both of which support digestive health by breaking down food and absorbing nutrients more efficiently.

Health benefits

The gut is home to trillions of bacteria, and when the balance between good and bad bacteria is thrown off, it can lead to inflammation, digestive issues, and even mental health problems. By replenishing the gut with beneficial bacteria, probiotics can help restore balance and support overall health.

Probiotics are especially effective in reducing gut-related inflammation, which is often linked to conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis. By improving the gut’s microbiota, probiotics help decrease inflammation and promote healthier digestion.

Emerging research also highlights the gut-brain connection, showing that a healthy gut can have a positive impact on mental health. The gut produces neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. Studies have shown that consuming probiotics can help reduce symptoms of anxiety, depression, and stress.

Probiotics also play a crucial role in strengthening the immune system. By supporting the gut’s natural defences, they help your body fend off infections, reduce the severity of colds and flu, and promote faster recovery from illness. Some research even suggests that regular probiotic consumption can reduce the need for antibiotics.

Please remember to always feed your body lots of probiotics after a stint of antibiotics. I cannot recommend this enough as antibiotics kill off your beneficial bacteria as well as the nasty ones.

How to use them

Incorporating probiotics into your daily routine is easy and delicious. Here are a few ways I use them:

Kefir: This tangy, fermented milk drink is packed with probiotics. I use it in smoothies, as a base for salad dressings, or drink it. It’s also great for making overnight oats. I make my own kefir, which is always best, but you can buy it at good health stores and supermarkets

Sauerkraut: Sauerkraut is finely cut raw cabbage that has been fermented by various lactic acid bacteria. I love adding it to salads, a buddha bowl or serving it as a side to grilled meats and fish. Its crunchy, tangy flavour adds a unique dimension to any dish and is rich in beneficial Lactobacillus bacteria.

Kimchi: Kimchi is another favourite, a spicy fermented cabbage from Korea. I add it to rice bowls and stir-fries or use it with eggs or meats as a condiment. It’s loaded with both probiotics and antioxidants.

Yogurt: Whether plain, Greek, or coconut, yogurt is a staple in my diet. I use it in breakfast bowls, smoothies, or as a base for dips and dressings. For the most probiotic benefits, choose varieties with live, active cultures.

Miso Soup: Miso paste, made from fermented soybeans, is another great source of probiotics. I love making quick miso soup or adding it to marinades and salad dressings.

When buying probiotic foods, always choose refrigerated options containing live, active cultures. Pasteurised versions often lack the live bacteria needed for health benefits.

MISO PASTE

Miso paste

What is it?

Miso paste is a traditional Japanese ingredient from fermented soybeans and grains like rice or barley. This flavourful paste is used in everything from soups to marinades, and it’s also a great source of probiotics, protein, and essential amino acids. 

Depending on the fermentation process, Miso comes in various colours and flavours. White miso (mild and sweet) and red miso (rich and robust) are the two most common types, and I keep both in my fridge.

Health benefits

Miso is another fantastic probiotic source that supports gut health and reduces inflammation. The live cultures in miso help improve digestion, allowing your body to absorb nutrients from food better.

One of miso’s unique benefits is its detoxifying properties. Miso contains a compound that binds to heavy metals and toxins in the body, helping to eliminate them. This makes miso a great addition to any detox plan.

Miso is also rich in antioxidants, which help fight off free radicals that cause oxidative stress. This can help protect against chronic diseases like heart disease and cancer.

Miso is a valuable source of complete protein for those on a plant-based diet. It contains all nine essential amino acids, making it a great choice for vegans and vegetarians looking to boost their protein intake.

How to use it

Miso paste is incredibly versatile and adds a savoury, umami flavour to various dishes. Here are some of my favourite ways to use it:

Miso Soup: A comforting classic. I dissolve a spoonful of miso paste into hot water and add seaweed, tofu, and green onions for a quick, nourishing soup. Just be sure to add miso to the water after it’s off the heat so you don’t kill the live cultures.

Marinades: Miso paste is fantastic in marinades for meats, fish, or vegetables. The fermentation enzymes in miso help tenderise the food while adding a deep, savoury flavour.

Dressings: I mix miso with rice vinegar, sesame oil, and ginger to create a flavourful, tangy dressing perfect for salads or grain bowls.

Sauces: Miso can be blended into sauces for stir-fries or as a base for dips. It’s also great when combined with tahini or soy sauce for a rich, umami-packed dipping sauce for veggies or dumplings.

Stocking Your Pantry and Fridge for a Healthy Lifestyle

Stocking your fridge and pantry with nutrient-dense, anti-inflammatory foods like flaxseeds, probiotics, and miso sets the foundation for a healthy lifestyle. When your fridge is filled with wholesome ingredients, making daily nutritious choices becomes easier. These foods taste great and are packed with health benefits supporting everything from gut to heart health. Keeping your kitchen well-stocked with foods like these gives your body the tools to thrive and fight inflammation at the source.