Author: Dawn

Top Smoothie Recipes for Weight Loss

Top Smoothie Recipes for Weight Loss

Do you need quick recipes for weight loss? You’ve come to the right place. When I want something light yet satisfying, especially when I’m trying to stay on track with weight loss goals, smoothies are my go-to. There’s something about the simplicity of tossing fresh, Read more

Healthy Snack Ideas for Busy People

Healthy Snack Ideas for Busy People

 I know how hard it is to stay on a diet when busy with family, work, and life. This is especially true when we get hungry between meals and grab unhealthy snacks or fast food. After several years on the diet yo-yo train, I’ve learned Read more

15 Must-Have Kitchen Tools for Quick and Healthy Cooking

15 Must-Have Kitchen Tools for Quick and Healthy Cooking

Kitchen tools do not make for a very sexy blog post, but finding ways to prepare quick and healthy meals is more necessary than ever in our fast-paced world. The right kitchen tools and appliances can save you lots of time and effort while ensuring that all meals are nutritious and delicious. This article will outline a list of must-have kitchen tools that will transform your cooking experience and make cooking a breeze. Let’s dive in!

1. Multi-Functional Food Processor

Ninja food processor

Including a multipurpose food processor in your kitchen toolbox is a huge time-saver. Some have several attachments that can make chopping, shredding, slicing, and even kneading dough effortless. From preparing homemade sauces and dressings to quickly chopping vegetables for stir-fries, a reliable food processor is an indispensable tool for any aspiring home cook.

2. High-Quality Chef’s Knife

A sharp and reliable chef’s knife is essential in any kitchen. It’s worth spending a few more dollars on a high-quality knife that feels comfortable and maintains its sharpness. Like a food processor, a good chef’s knife makes for precise and efficient cutting, minimizing the time spent on meal preparation. It’s worth noting that proper knife skills and techniques can significantly enhance your speed in the kitchen.

3. Instant Pot or Pressure Cooker

One of my favorite appliances, the Instant Pot cooker, is famous for a good reason. This one appliance takes on the functions of multiple appliances that can save you both time and counter space. It can perform as a slow cooker, rice cooker, pressure cooker, and more. This kitchen tool can drastically reduce cooking time, which makes it perfect for busy families who want to prepare nutritious meals in a fraction of the time.

4. Non-Stick Skillet

Non-stick skillets are essential kitchen tools for healthy cooking. The surface of these pans ensures food doesn’t stick, making cleanup quick and easy. Another quality of these skillets is that you can evenly sauté vegetables, fry eggs, stir-fries vegetables, and more with minimal oil or butter.

5. High-Speed Blender

A high-speed blender is a fantastic tool for whipping up smoothies, sauces, and soups in no time. Select a blender with a powerful motor and sturdy blades that effortlessly handle tough ingredients. With a quality blender, you can create nutrient-packed smoothies and purees without hassle, allowing you to incorporate more healthy options into your diet. I personally own a Vitamix because it’s a powerhouse well worth the cost.

6. Spiralizer

Spiralizers are a great addition to your kitchen toolbox if you’d like to have more vegetables in your meals. It transforms vegetables like zucchini, carrots, and other vegetables into noodles, providing a healthier alternative to traditional pasta dishes. You can use spiralized vegetables in salads, stir-fries, or as a base for delicious and nutritious veggie bowls.

7. Digital Kitchen Scale

A digital kitchen scale is handy for precise measurements, particularly when following recipes or tracking portion sizes. It takes away the guesswork and ensures accurate measurements of ingredients, resulting in consistent and well-balanced dishes. Whether you’re portioning out ingredients for meal prep or baking, a kitchen scale is an invaluable addition to your culinary arsenal.

8. Immersion Blender

Immersion or hand blenders are compact and versatile tools for blending soups, sauces, and smoothies directly in the pot or container. This kind of blender eliminates the need to transfer hot liquids to a traditional blender, saving time and reducing cleanup. With its convenience and ease of use, an immersion blender is perfect for those seeking quick and efficient blending solutions.

9. Air Fryer

An air fryer is a must-have kitchen gadget to indulge in crispy and delicious foods without excess oil. An air fryer can achieve satisfying crispiness with significantly less oil than traditional frying methods by using hot air circulation. This amazing kitchen tool can create healthier versions of your favorite fried foods, from crispy sweet potato fries to crunchy chicken tenders.

10. Salad Spinner

A salad spinner is an excellent tool for drying washed greens, herbs, and vegetables efficiently. Excess moisture can make salads soggy, but with a salad spinner, you can achieve perfectly crisp and dry greens in seconds. This handy gadget is a time-saver, ensuring that your salads are ready to be dressed and enjoyed without excess water diluting the flavors.

11. High-Quality Baking Sheets

Purchasing high-quality baking sheets is a must for those who enjoy baking. Whether baking cookies, roasting vegetables, or preparing sheet pan meals, reliable baking sheets will make the process more efficient and ensure consistent results. Look for sheets with sturdy construction and non-stick surfaces, allowing for even heat distribution and easy release of baked goods.

12. Mandoline Food Slicer

A mandoline food slicer is a fantastic tool for achieving precise and uniform slices of fruits and vegetables. It’s handy when preparing dishes that require thin and evenly sliced ingredients, such as salads, gratins, or vegetable chips. With adjustable blades and safety features, a mandoline slicer can speed up your meal prep and add a touch of elegance to your presentations.

13. Herb Scissors

Chopping herbs can be time-consuming, but with herb scissors, you can breeze through it effortlessly. These specialized scissors feature multiple blades that quickly chop herbs directly into your dishes. Whether adding fresh basil to a pasta sauce or garnishing a salad with cilantro, herb scissors will save you time and ensure precise cuts.

14. Cast Iron Skillet

A cast iron skillet is a must-have kitchen appliance. It is durable and retains heat exceptionally well. It’s perfect for achieving a beautiful sear on meats, creating crispy-skinned fish, or baking cornbread. Because cast iron skillets distribute heat evenly, they allow consistent cooking results. You can also safely transfer these skillets from the stovetop to the oven. With proper care, a cast iron skillet improves with time and can last for generations.

15. Food Storage Containers

I advise you to invest in high-quality food storage containers to maintain an organized and efficient kitchen. Choose containers with airtight lids that keep your ingredients fresh for longer. These containers store leftovers and help with meal prepping and portion control. Food storage containers can help you organize your fridge and pantry, making it easier to plan meals and grab quick, healthy options.

Conclusion – Do yourself a favor, and get these kitchen tools today!

Having the right appliances can transform your cooking experience by making it quicker, more enjoyable, and healthier.

The kitchen gadgets and cooking essentials mentioned in this article are designed to save you time, enhance efficiency, and encourage preparing nutritious meals. Spending a little more to include these must-have tools will enable you to embark on a healthy cooking journey. So, check out the links in this article, stock your kitchen with these essentials, and get ready to easily create delicious and nourishing meals.

Remember that each kitchen appliance serves a specific purpose, so select the ones that match your cooking style and preferences.

With the right tools, you’ll be amazed at how effortless and enjoyable your culinary adventures become. Happy Eating! 🙂

 

Chicken Soup with Dumplings Caribbean Style

Chicken Soup with Dumplings Caribbean Style

Indulge in the rich flavors of the Caribbean with this tantalizing Caribbean chicken soup recipe. Loaded with hearty root vegetables, this soup is the perfect comfort food for any occasion. Whether you’re warming up on a chilly winter evening or simply craving a bowl of Read more

Lentil Stew with Dumplings Caribbean Style

Lentil Stew with Dumplings Caribbean Style

Are you craving a warm, savory stew that’s hearty and light? Look no further! Our Caribbean-style Lentil Stew with Dumplings is the perfect dish to satisfy your comfort food cravings. Packed with wholesome ingredients and bursting with flavor, this vegan delight will become a favorite Read more

Low-Carb Meal Prep: Easy Recipes for Healthy Eating

Low-Carb Meal Prep: Easy Recipes for Healthy Eating

A version of this article was originally published on Pyure

Low Carb Meal Prep in 4 Easy Steps

By now, you know the importance of breaking up with refined carbohydrates (which include added sugars) in your diet. After all, excessive consumption of refined carbs has been linked to everything from weight gain and Type 2 diabetes to heart disease and poor mental health.

So, scaling back is smart. But simply making sure you’re stocked up on nutrient-rich whole foods isn’t always enough — after all, how many times have you come home to a fully loaded kitchen after a long day and still called for takeout?

That’s because, while about half of making sure you eat well is buying the right foods, the other half is preparation — and devoting a couple of hours every weekend to meal prep is the key to making healthy dietary changes stick.

The good news: You don’t necessarily need to prep full-blown meals — even a little chopping and boiling can go a long way. Here, we cover some simple meal prep strategies to make following a low-carb, low-sugar diet that much easier.

Step 1: Pick a day and time, and put it on the calendar.

It doesn’t have to be Sunday, but consistency with when you prep will help you make regular meal prep a habit. So pick a day and time, slot it into your Google Calendar or iCal, and devote about two hours to the process.

Step 2: When shopping, consider this basic formula: protein + veggies + fat + (optional) starch.

If you’re scaling back on sugar and refined carbs, and you want to boost the satiety and nutrient content of your meals, your lunches, and dinners should predominantly be comprised of vegetables, quality proteins, and some healthy fats, plus an optional whole-food starch (think: something like brown rice, not bread). Let this formula guide you as you’re grocery shopping. Be sure to select a few options you like from each category. Here are some examples:

Proteins:
  • Eggs
  • Various types of meat (steak, ground beef, chicken, lamb, bison)
  • Seafood (frozen, individually vacuum-sealed filets of salmon are great to keep on hand)
  • Quality plant-based proteins (tofu, tempeh, black soybeans, etc.)
Veggies:
  • Leafy greens
  • Broccoli
  • Brussels sprouts
  • Purple cabbage
  • Cauliflower
  • Green beans
  • Bell peppers
  • Tomatoes
  • Cucumbers
  • Zucchini
  • Carrots
Healthy fats:
  • Avocado
  • Nuts
  • Seeds
  • Olive oil
  • Avocado oil
  • Coconut oil
  • Ghee
  • Grass-fed butter
Starches:
  • Sweet potatoes
  • Potatoes
  • Squash
  • Quinoa
  • Rice
  • Beans
  • Lentils

Of course, breakfast might look a little different, and you don’t have to follow this same formula — especially if savory foods aren’t your thing in the morning. Additional ingredients you may want to keep on hand for morning meals:

Misc:

Step 3: Prep ingredients, not full-blown meals.

For most people, unless meal prep is easy, it’s not going to be sustainable. So instead of always prepping full-blown meals, I make sure I have a couple of options on hand from the categories above and prep them as needed. This allows me to mix and match different foods to create a variety of meals (like grain bowls, stir-fries, and epic salads) throughout the week.

Contrary to popular belief, though, you don’t need to actually cook everything when you’re meal-prepping for a given week. In fact, not all cooked foods keep well in the fridge for very long. So with veggies, sometimes it’s best to just pre-chop and cook as needed; and with animal proteins, cooking what you’ll eat toward the beginning of the week is fine, but keep some easy-to-cook options in the freezer for later in the week (things like smaller cuts of meat, individual filets of fish, and shrimp can be cooked quickly, or even directly from frozen).

Here’s an example of what my personal meal prep routine might look like. Keep in mind, depending on the size of your family, you may need to prep more or less:

  • Cook one large protein. I like to whip up a 4-pound roast chicken (which only takes about 1 hour 20 minutes in the oven) or a 3-4 pound pork shoulder (which takes about 6 hours in the slow cooker). I can easily add these proteins to several salads or grain bowls for lunches and dinners. (Cooked meats keep for 3-4 days in the fridge.)
  • Cook up a big batch of whole grains. While my protein cooks, I like to prep a large batch of brown rice or quinoa, storing half in the fridge and half in the freezer. This way, I have some ready to go immediately, while also ensuring that none of it goes bad by the end of the week. These are good as a side, or as the base to a grain bowl. (Cooked grains keep for 3-4 days in the fridge, 2 months in the freezer.)
  • Make a batch of hard-boiled eggs. The underrated hard-boiled egg is actually pretty darn versatile — and I always like to keep 6-12 on hand for the week. You can pair them with a piece of fruit for a quick breakfast, put them on a salad, or whip them up into egg salad. (Hard-boiled eggs keep for 1 week in the fridge.)
  • Pre-chop veggies for roasting or sauteing. The most annoying part of prepping veggies is washing and chopping. So I often chop up a bunch of sweet potatoes, Brussels sprouts, and beets and store them in a container in the fridge. That way, when I’m done with work, all I have to do is dump them on a sheet pan, drizzle with olive oil, and pop in the oven to roast for 30 minutes. Roasted veggies are great on salads or in grain bowls. I also like to chop broccoli, zucchini, onions, mushrooms, purple cabbage, and carrots in advance so I can whip up a speedy stir-fry. (Fresh veggies typically keep for 1 week, give or take a bit, in the fridge.)
  • Slice veggies for snacking. During my veggie prep, I always slice up some carrots, bell peppers, and cucumbers to have on hand for snacking. Combined with a few nuts or some hummus, they’re a satiating and nutritious snack.
  • Embrace the simplicity of soup. While I typically don’t make full-on recipes or meals, I do make an exception for soup, especially during colder months. That’s because it’s just so darn easy to make and requires hardly any clean-up. What’s easier than tossing a bunch of ingredients in a pot with some broth? One of my favorite combos includes ground Italian sausage, onions, sweet potato, white beans, kale, and chicken broth. Consider portioning out your cooked soup into individual glass containers for easy transport and reheating. (Cooked soups or stews keep for about 3-4 days in the fridge.)
  • Whip up some overnight oats. If you’re constantly rushing in the morning, prepping a grab ‘n’ go breakfast like overnight oats is a great idea. To prep, add ½ cup of rolled oats to a mason jar, add toppings of your choice (nuts, seeds, fruit, cinnamon, nut butter, stevia), pour in some milk, stir, and set in the fridge. The oats soak up the milk and soften without the need for cooking. (Overnight oats keep for about 5 days in the fridge.)

Step 4: Make meal prep something you look forward to.

So now you know what to do to prep meals and lay the foundation for a healthy week of eating, but how do you get the motivation to do it? I try to tune into the tasks at hand and consider those two hours of chopping and boiling a form of culinary meditation. It’s also a perfect opportunity to catch up on podcasts. I often save up a few great episodes specifically for meal prep time to make the overall process more enjoyable.

Taking a little time every Sunday (or whatever day works best for you) to prep a variety of real, whole foods that can be mixed and matched into meals that are low in refined carbohydrates and added sugars is one of the most valuable ways you can invest in your health.

Still think meal prep is too much work? Check out the ultimate Instant Pot Keto Solution!

The Instant Pot Keto Solution is truly the fastest – and easiest – path to success on keto! We solved the biggest challenges on keto and combined it with the #1 time-saving kitchen tool to help users shed stubborn fat while enjoying more delicious meals and spending less time in the kitchen.

 

 

 

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