Friends and I are often talking shop… about the kitchen. A lover of research, I’m always filling my brain with information about nutrition and creative recipes, and the only thing better than keeping my fridge stocked is sharing those tips with others.
A friend recently asked me what her daily healthy menu should include. As a result, I thought I’d share my list of kitchen “must haves” with the rest of you. (this is just to get you started – some of my favorites are linked).
1. Vegetables! (duh, right?) My favorites: asparagus, carrots, brussels sprouts (grilled with olive oil and pepper.. yum yum), yellow bell peppers, sweet potatoes, white onions, and my all time favorite: artichokes! (steam or boil for 40 minutes for large artichokes, or 30 for small – with olive oil and rosemary and sea salt – then dip in vegan mayo or melted Earth Balance). I also recommend keeping a bag of frozen veggies around for those times you’re feeling lazy but don’t want to indulge in other foods (just heat in the pan with Spectrum cooking spray + seitan ororganic tofu and some Bragg Liquid Aminos (see #10), and you’ve got yourself a meal).
2. Fruit (nature’s candy) If you can include a serving of fruit with EVERY meal and at least one snack each day, you’re doing your body good. My favorites: Red grapes (healthier than green), avocados, cantaloupe, lemons (for water and cooking), strawberries, blueberries, bananas (on occasion), pears, and apples (*sigh* I don’t actually enjoy apples, but I eat them up because they’re high in fiber and good for me).
3. Legumes, like: green beans, lentils (soups, burgers, so many possibilities), garbanzo beans (for salads, making hummus, falafel), kidney beans (salads, veggie tacos, soups), and so many more…
4. Nuts & Seeds. They’re full of Vitamin E, an antioxidant that protects the body from ultra violet light and promotes healthy skin, hair, and nail growth among many other benefits. Not to mention, the’re delicious! My favorites: sunflower seeds (perfect for green salads and pasta salads), sesame seeds (yummy in asian dishes, and surprisingly high in Calcium and Iron), almonds, walnuts (great in SO many recipes, or by themselves), and pumpkin seeds. Remember to keep your nuts and seeds in the refrigerator to maintain their nutrients over time (plus, they taste better that way too).
5. Grains. They are incredibly useful and versatile in the kitchen, and of course good for the bod. I always keep these on hand: Quinoa (amazing source of protein, easy to cook, and great hot or cold), Brown Basmati rice, black rice (full of great texture), and Bulgur (made from steamed, dried, and cracked wheat, and perfect for salads).
6. Brown Rice Pasta (or Quinoa Pasta). I try to keep my gluten intake to a minimum, and brown rice pasta just tastes so good. Top it off with some organic marinara sauce and Brewer’s Yeast (see #10) and you’re set. I don’t eat it very often, but it’s just so nice to have around for a quick, healthy meal.
7. Earth Balance. You don’t need butter in the kitchen! Earth Balance is perfect on food, in food, whatever (sweet and savory). I can’t even imagine buying a stick of butter ever again. Plus, Earth Balance has several types: soy free (uses sunflower oil instead of soybean), olive oil base, whipped, original…
8. Oatmeal. The perfect breakfast food. Buy in bulk and make a big batch ahead of time for the week, or my favorite instant brand: Mom’s Best Naturals® – no saturated fat, no hydrogenated oils, no high fructose corn syrup or “corn sugar” – and you can usually get a box for under $2. Top your oatmeal off with some cinnamon which is not only tasty, but I think of it as a wonder spice. Okay, so I need to add it to my list.
9. Cinnamon. Like I said – the wonder spice. What I like most about it is it feels “naughty,” like sugar. But it’s definitely not. Cinnamon has anti-inflammatory properties (and is anti-clotting, helping the blood flow the way it’s supposed to). It’s also anti-microbial (helps stop the growth of bad bacteria and fungi in the body) so it’s great to have around if you have a cold. Cinnamon also improves brain function, helps control blood sugar, and can help lower cholesterol.
10. Better than Bouillon Organic Vegetable Base. It’s dairy free, fat free, MSG-free, GMO free, and has 1/3 less sodium than most other bouillons. One cup of boiling water + 1 teaspoon of this bouillon and you’re in business. Super simple to make, only 20 calories per serving, and hands down makes the most delicious vegetable broth I’ve ever had (when you can’t have homemade). Have it alone, with noodles, with matzo balls, with vegetables, in recipes, and on and on and on.
11. Herbs & Spices & Seasonings. No one likes bland food, so keep the naughty foods at bay by spicing up the healthy ones. In addition to our favorite cinnamon, here are some basics that will keep your recipes delicious and flavorful (herbs and spices should be fresh or dried, depending on each recipe): dill, coriander seed, nutmeg, ground cumin, garlic powder, ginger, rosemary, paprika, thyme, crushed red pepper, basil, bay leaf, cayenne pepper, cardamom, cilantro, parsley, garlic (put it in everything! almost…), mint, peppercorns in a grinder (of course!), sage, vanilla extract (as pure as you can get – no additives), mustard (I like it spicy), and Bragg Liquid Aminos (a non-GMO liquid protein concentrate containing essential and non-essential Amino Acids which is the perfect substitute for soy sauce and is much lower in sodium). And don’t forget your Brewer’s Yeast! It’s a great parmesan cheese substitute and just a great, general seasoning. It’s rich in selenium, chromium, potassium, magnesium, sodium, copper, manganese, iron, and zinc, so why not? Top it on popcorn, add it to homemade soups, put it in fruit smoothies, sauces, and more.
So remember, I’m not a chef and I’m not a nutritionist. I’m just a curious and informed gal who loves to share. There are MANY more options not listed above, so my ultimate advice: explore. You never know what your next favorite food will be.
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Wendy Wegner is a Los Angeles-based writer and editor. Visit her on the Web at www.wendywegner.com
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