The Vida Well's Pantry and Fridge Essentials Guide


Just a few of Torie Borrelli's essentials are described below to get you started. When you are ready for a 1-on-1 personalized guidance, Torie is here for you.   Visit Shop Torie.

 
 
 

 
 

T O R I E   T I P S :  Focus the majority of your diet on eating hormone and antibiotic free meats.  And steer towards seasonal, local, and organic vegetables and fruits whenever possible.

 

Fridge

PASTURED, RAISED EGGS
I know there are many choices, just choose pasture-raised. This superfood, especially the yolk has amino acids and essential brain food.

BONE BROTH
This nutritional powerhouse is essential, can be used in stir-fry, to cook your rice, but did you know sipping on bone broth helps heal inflammation and gut issues? Told you food can be medicine.

FULL FAT GREEK YOGURT
Not packed with sugar, but packed with good protein and fat. Make it your new staple for sauces, smoothies, under berries for dessert is always good.

HIGH QUALITY CHEESE
I've won you over with this one, right? Ideally all, but at least one of the following: grass fed, raw, pasture raised, local, organic. 

GREEN JUICE
I recommend making this yourself to control the amount of sugar.  It's a friend to your smoothie and a daily dose of minerals. Win, win.

NUT BUTTER
The perfect snack garnish.  Texture your favorite veggies and fruits.

GRASS-FED BUTTER/GHEE
People are so scared of butter.  Don't be.  Our bodies and brain need it.  Are we best friends yet?

OLIVES
High in the good fats and add to your snack menu. Guests will love them too.

BERRIES
Rich in antioxidants, an answer for your sweet tooth.  These sweet treats are one of my favorite grab-and-go's.

LEAFY GREENS
Keep fresh greens on hand and make it that much easier to incorporate them into your family's diet.

NUTS
Always buy raw. I love to keep them in the freezer to prevent the fat from oxidizing and turning rancid.

FERMENTED FOODS
Sauerkraut, miso, kefir, kimchee... swoon.

FRESH HERBS
Oh the possibilities.  Chop and mix with butter then spoon them into ice trays and keep in the freezer.  Blend with garlic and olive oil to make a chimichurri.  The list doesn't have to stop here.

 

Pantry

CHIA SEEDS
These freckle friends are packed with fiber and protein, and even help combat inflammation. In desserts, smoothies, go nuts.

CANNED FISH
Get European with wild sardines or salmon.  Yes they are a great add atop salads, but how about a cheese board!  Now we're talking.

COCONUT OIL
A fat perfect for cooking using high heat temperatures.  Did you know it also contains antibacterial compounds that help boost fat burning?  Where is the hug mechanism on this thing.

SEAWEED
They go by too fast, but remain in my quiver of snacks.   I also use the nori sheets to make healthy “burritos”.  Viva The Vida Well!

DARK CHOCOLATE
I can think of one reason, ahem, time of month, high percent cacao should always be on hand.  Another great one to keep in your freezer.

SPICES
Use them as much as possible.  They're superfoods and they make your dishes delicious.

SAN MARZANO TOMATOES
You already know I'm Mexican, but I have an incredible friend who is 93 years old and also happens to be my Italian grandpa.  He introduced me to the best tomato, and now I'm giving the introduction to you.

ANCHOVY PASTE
It's a superfood, that up 'til this guide, remained my secret staple (that's why I've tucked it into the middle of this list). It gives complexity to your food you won’t want to miss.

APPLE CIDER VINEGAR
Take a shot before meals, or add it to your salad dressing.  It helps with skin issues, digestion, acid reflux, and a MUST when you are sick.

GARLIC
Antiviral, tasty. Learn how to roast garlic, and how to add them to your sauces, I'm here to help.  How?  Look below.

WHITE RICE
Organic, and yes the common myth that brown rice is better than white is NOT true.  Brown rice contains 80x more arsenic than white.  So toss in some of those butter-herbed ice-cubes from the Fridge Guide & pull out your rice cooker.

this is only torie's short list.

Have Dietary restrictions or health conditions?  how about Torie 1-1?