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Stock Your Kitchen With These Healthy Foods

By Rachel Carver

Trips to the grocery store can get overwhelming if you do not have a list. Because we live busy lives, we need to maximize the time we spend on different items for efficiency.

But making a grocery list is sometimes easier said then done. Life gets in the way of plans, and new items always tempt us when we shop.

There is hope. Summer is a great time to start a list of staples, which are things you will always want to have in your kitchen. These staples will vary slightly depending on the season.

Here are some summer staples that will give you a variety of healthy meal and snack options.


Blueberries reach their peak in the summer. The high amounts of the antioxidant anthocyanin found in this tasty berry gives it the deep blue look. The anti-inflammatory properties in blueberries benefit our cells. Blueberries also contain high amounts of Vitamin C, which is great for skin health. The fiber in this fruit keeps you full longer.

Add some blueberries to your breakfast Greek yogurt, or pack some for an office or park snack. You can also add fresh or frozen blueberries to a homemade smoothie.


Salsa is a great summer addition to tacos, omelets, or quesadillas. Pair your favorite salsa with some fresh veggies or tortilla chips for a refreshing snack.

Tomato-based salsas contain high amounts of the antioxidant lycopene, which protects the body's cells from free radical damage. Lycopene might also reduce the risk of developing certain cancers and chronic health conditions. Salsa also packs in the Vitamin C.

Peanut or Almond Butter

Peanut or almond butter can be enjoyed throughout the year. These nut butters give you high amounts of healthy, monounsaturated fats, protein, and fiber. This combination makes them a great addition to meals and snacks.

Add some nut butter to your banana after a workout, or add some to your favorite overnight oats recipe. Make a nut butter sandwich for the office or the beach.

Leafy Greens

Summer is the perfect time to enjoy Dark, leafy greens such as spinach, kale, and Swiss chard. These greens give you vitamins and minerals, including calcium, folate, iron, Vitamin A, Vitamin C, and Vitamin K.

The fiber in these dark leafy greens make them great additions to a summer salad. Add them to your favorite wrap or homemade pizza.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Aventura, Fla.

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