23 February 2026

As I’ve been preparing for an upcoming move, I’ve made it a personal challenge to cook through the odds and ends in my fridge and pantry (if you follow me on Instagram, you’ve probably seen some of the surprisingly successful “make‑overs” that came out of this mission).

With a snowstorm approaching, instead of doing the usual last‑minute stock‑up, we had to think strategically about what we could actually cook with the few appliances and tools we still had on hand. The result? A couple of frozen pizzas, some salad kits, and plenty of improvising. That unexpected shift made me pause and reflect on the foods I rely on in a typical week and why they matter.

If you’re new to healthy eating - or even just being mindful of the way you balance your food day - I highly recommend starting with Dr. Michael Greger’s Daily Dozen. At the very least, it will increase your awareness of the types of foods to include and serve as an aspirational template for optimal diet.

I want to preface my list by reinforcing that there is no single superfood that will turn your health around. A healthy diet is a pattern based on a wide variety of whole plant foods. Some evidence indicates you should aim for 30+ different plants in your day (it’s not as hard as it sounds - herbs and spices count!) for gut health. So you’ll find me cheating a bit with this list, including groups of foods, rather than a single item.

Apple - you know what they say: an apple a day... but it’s true! Antioxidants, fiber and [mostly] water in apples help moderate blood pressure, stabilize blood sugar and lower cholesterol. And they’re extra delicious when cut into thin slices with cinnamon or peanut butter - or both!

Blueberries - I typically include some in my breakfast each morning, whether it’s in a smoothie or a bowl of oatmeal. So much brain health research has been done on this tiny fruit, that I call them “brainberries” because of their protective effect. It’s down to their fiber, vitamin C and anthocyanins, anti-oxidants important to human health. I always keep a bag of wild blueberries in my freezer (and I have just a few left now).

Broccoli - I aim to include a cruciferous vegetables (also could be cauliflower, cabbage, bok choy, brussels sprouts) daily for their (surprise!) fiber. Suforophane in broccoli may help in the prevention of several types of cancer. I added broccoli to the shopping list yesterday (for the soy curl stir fry I planned to make), and my husband came back with a huge bunch, so we’re all set for a few days.

Chickpeas - any legumes (beans, peas, lentils) will do, but chickpeas are a superfood, both for human health and the planet (often used as a cover crop because they sequester carbon). Legumes are chock full of both protein and fiber, making them a balanced addition to any meal. Chickpeas are so versatile - I use them in stews and soups, smoothies, chickpea “no-tuna” salad and even a flourless brownie.

Flaxseeds - ground flaxseeds (our body cannot digest the intact seed) help with digestion and gut healthy. They also provide healthy fats in the form of omega 3 fatty acids, which help reduce inflammation. I add a tablespoon of flaxseed to breakfast. It can also be used in place of eggs in baking, which makes it a convenient ingredient to have on hand.

Kale - Including leafy greens every day is another healthy habit. In addition to the fiber and anti-oxidants, kale is a great source of vitamin K, important for bone health. Spinach is excellent too, in both culinary and health terms. If I’m honest, kale has been out of my rotation for a few weeks, but spinach doesn’t last as long in the fridge.

Quinoa - Whole grains have been associated with a reduced risk of heart disease and quinoa is a good one. Technically a seed, it’s high in protein and also a good source of folate, magnesium, zinc and iron. It’s also relatively quick to cook, when compared to other whole grains, such as brown rice. Millet, sorghum, bulgur, whole wheat bread and Heritage Flakes are also regulars in my grain rotation.

Tea - OK, it’s not a food, but tea is part of my daily ritual. Whether you choose black/green tea (caffeine) or an herbal tisane, this beverage can improve alertness or relaxation. Tea drinking has been associated with reduced risks of heart disease, high blood pressure, stroke, diabetes and early death. It may even improve mental health (I know the tea-drinking experience improves mine). While the research is not conclusive, with no calories (unless you add cream and sugar), there’s nothing to lose.

Tofu - I already mentioned legumes, but processed (not ultra processed) soy products like tofu provide concentrated protein, and have been associated with a decreased risk of breast/prostate cancer as well as a reduction in recurrence. As a meat alternative, tofu replaces the saturated fat [in animal foods] with fiber. This simple swap has demonstrated benefits for both health and longevity. Silken and firm tofu have different uses - so pay attention to your selection - but I love them in stir-fries, tacos and even a high protein “cheese”.

Walnuts - No day is complete without some nuts or seeds - it could be almonds, sunflower seeds, pepitas, pistachios or others. Walnuts contain a good dose of omega 3 and are good for heart and brain (they also look like tiny brains, so…). In my cooking, walnuts add substance to meat alternatives and nutrition to banana bread. I love peanuts too, but technically they are a legume.

If you’re in the northeast, you have plenty of time to plan your next shopping trip. If you’re somewhere warmer or less snowy, I encourage you to take the time to do so.

And be sure to let me know about your favorite food and drink items (no judgement!), and whether you decided to try any of mine.