Kitchen and Meal Prep

Before cooking, here are a list of some cookware, ingredients, and go-to items that are a good thing to keep on hand in the kitchen.

Cookware Essentials- it is a a good idea to have some basic kitchen utensils that many recipes may call for. Here are some items you make sure you have next time you make a meal:

skillet, cutting boards, dry and liquid measuring cups, pots, baking sheet, loaf pan, blender, microwave, strainer, paring knife, large knife, grater, whisk

Choice Items-1) to keep on hand in the cupboard:
peanut butter, rice (brown rice is a healthy alternative to white rice!), pasta (look for whole grain!), extra virgin olive oil, flour, sugar, baking powder, baking soda, aluminum foil and plastic wrap, honey, salt and pepper

2) in the fridge:
milk, cheese, yogurt, eggs, butter, jam/jelly, low fat mayo, ketchup, mustard

3) suggested spices to keep on hand:
basil, black pepper, cinnamon, garlic, ginger, oregano, salt

Things to keep in mind when cooking:

• when defrosting items
• if defrosting meats or fish, always use within 24 hours (you can’t refreeze them!)
• use microwave for easy defrosting
• handling meats:
• minimize your contact with raw meat; if your cutting board comes in contact with raw meat, be sure to wash it thoroughly before using it to cut vegetables and other items. Better yet, if you have more than one cutting board, designate each solely for either meat or produce.
• when cooking meat (chicken or pork), make sure you cook it all the way through (no pink on the inside)

With a good foundation, the prospect of eating more nutritiously becomes that much less daunting.

Healthy Eatings!

-Anth249 H