You’ll Be Itchin’ to Get in Your Kitchen! Part II

Welcome back to your crash course in kitchen basics!  Now that you have your immersion blender and sauté pan ready, you need something to cook!

Key Ingredients: There are a few “must-have” ingredients to stock your kitchen with in order to create easy, delicious and healthy meals.

• Nonstick cooking spray:  An easy and calorie-free way to make sure your eggs in the morning and stir-fry in the evening do not stick to your appliances.
• Olive oil:  If you are making a more substantial dish, olive oil can replace nonstick cooking spray as a base.  It is a healthy fat that also keeps food from getting stuck to pans.  It is a common ingredient in homemade dressings so it is good to have on hand.
• Garlic and onion are the next two ingredients that you should always be able to find in your fridge.  Garlic and onion are known as “alliums” which means “bulbous plant.”  Current research of alliums shows they are full of great health properties such as anti-oxidants, Vitamin C, and quercetin, which are said to fight off disease like colon and breast cancers, as well as promote defense against aging.  They are calorie-free and lend tons of flavor.  Starting your dishes with garlic, onions, and olive oil usually leads to something yummy.

Spice Rack: Like alliums, spices are calorie-free and full of flavor. Spices can be a little pricey, but they are a worthwhile investment.  Once you have them, you will not be limited to the recipes you can prepare since you have a ton of spices at your fingertips.

• Basic spices: Black pepper, kosher salt, chili powder, cayenne pepper, bay leaves, oregano, nutmeg and cinnamon are some basic spices to get started with.
• Specialty spices: Cumin, coriander and curry powder are good to have in the house for Indian inspired dishes.  Turmeric, thyme, ginger, white pepper, cardamom and pumpkin pie spice are some other spices you can have on standby for more unique flavors!

Frozen Staples:

• Utilize the freezer by stocking it with frozen vegetables that can be sautéed with some seasonings for a healthy stir-fry.  Frozen vegetables are packed at their freshest point, so they are just as nutritious (and sometimes more so) as fresh vegetables.  You can also double the recipe of any meal and freeze into individual portions (this works great for soups, stews and chili), that you can bring for lunch, or warm up for a quick dinner the following day.
• Freeze fruit like berries and thaw them as you need.  Berries can be on the more expensive side, and nobody likes to see them go to waste because they did not get used in time.  Frozen fruit is also perfect for adding into smoothies.
• Making big batches of your own chicken and vegetable stock and freezing them is a great time saver.  Making your own stocks and sauce bases ensures you will not have the sodium and other additives that canned products typically have.

You are ready to get cooking!  And remember, even in the kitchen, mistakes are a part of life, and we learn from each burned piece of chicken, and overcooked casserole.  Most importantly, have fun and check out some of the simple, healthy recipes here to get you started!

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