Nourish Digital Cookbook - 152

In the Refrigerator:

In the Freezer:

Seek out a colorful assortment of fresh
fruits and vegetables; vary them with the
season, enjoying them when they're freshest
and tastiest. Don't forget eggs and calcium-rich dairy products (or their nondairy
equivalents), plus sauces and dressings to
enliven daily meals.

Keep meal-building staples here, like fish,
poultry, meats and breads, and a stash of
frozen vegetables to slip into soups, sauces
and casseroles. Have an assortment of frozen
fruits, berries and green leafy vegetables for
making smoothies, and freezer treats for times
when you need something cool and creamy.

¨ Fruits and vegetables in season, especially:
Oranges, grapefruit
Apples, pears, pineapple
Long-keeping vegetables: broccoli,
cabbage, carrots
Salad greens (romaine, baby spinach,
spring mix)
Cooking greens (kale, spinach, collard
greens, mustard greens)
¨ Lemons, limes
¨ Fresh ginger
¨ 100% vegetable and fruit juices
¨ Milk
¨ Yogurt
¨ Cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, good-quality Parmesan
¨ Sour cream and cream cheese
¨ Hummus
¨ Tahini
¨ Water-packed tofu
¨ Whole-wheat and corn tortillas
¨ Eggs
¨ Sauces: barbecue, Worcestershire, soy,
teriyaki, chili, curry paste, sriracha
¨ Ketchup and mustard (spicy and Dijon)
¨ Mayonnaise
¨ Salad dressings made with olive oil

¨ Frozen vegetables: peas, spinach and other
greens, broccoli, bell pepper and onion mix,
corn, chopped onions, small whole onions,
uncooked hash browns
¨ Frozen (unsweetened) fruit: strawberries,
blueberries, cranberries, mango
¨ Breads: whole-grain breads, dinner rolls,
English muffins, bagels, pitas
¨ Proteins: fish, chicken breast, ground turkey
breast, extra-lean beef
¨ Ice cream and frozen yogurt
¨ Popsicles and fruit bars

152 NOURISH

Cancer patients, who often have weakened immune systems, are sometimes
told to avoid raw vegetables and fruits,
to minimize exposure to disease-causing
organisms. But many cancer experts
agree that for most patients, eating
raw produce is fine-as long has it has
been thoroughly washed, and handled
with good food-safety practices. Check
with your health-care team about what
makes sense for you, or the person
you're cooking for.



Table of Contents for the Digital Edition of Nourish Digital Cookbook

Contents
Nourish Digital Cookbook - Cover1
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