We’ve all been there— “I’m finally going to start eating to support my health and feel good”. Yet after a few failed recipes, helpless trips down grocery store aisles and late-night pizza runs, everything seems to fall apart. What’s going wrong?
You have the motivation and the readiness to change, but you just don’t have the right tools for success. Planning ahead is vital to make your efforts stick, but how do we get started?
First, take a look at your kitchen. Is it organized? Does it motivate you to stay in and cook more often? Research has consistently shown that cooking at home improves the quality of our diets by steering us away from excessive carbohydrates, sugar and fat while helping us consume better portion sizes and more fiber.
Wellness consultant, Maddie Bidwell, RD, LD, offers some advice on how to stock a healthy kitchen in a way that empowers you to tackle your goals and take positive steps today towards better health through at-home dinners. The secret? It all starts with knowing what to buy and how to organize it.
The tools of the trade
When it comes to shopping for kitchen tools, you don’t always need the flashiest new appliance or wackiest gadget. Invest in the basics and become comfortable with these tools for a less-overwhelming cooking experience. Sticking to the basics will also help you get the most bang for your buck and allow you to save up for some of the fancier tools later.
- A chef’s knife for chopping meat, veggies and more
- Multi-purpose stockpot
- Wood cutting board
- Skillet for sautéing
- Sheet pan for roasting
- Whisk for marinades and dressings
- Mason jars for easy storage
- Can opener
It’s a healthy pantry party
Your pantry is the foundation for all of your home-cooked meals, so make sure you’re stocking it with the right ingredients for quick, healthy recipes. As you think about stocking your pantry, consider options that are shelf-stable, meaning they won’t go bad quickly.
Below are some of our favorites to get you started.
- Canned beans, meats, vegetables and fruits
- Whole grains: pasta, popcorn, quinoa or bread
- Pasta sauce
- Oatmeal
- Broth/Stock
- Avocado or olive oil
- Nut and seed butters
- Potatoes, onions and garlic
Fridge vs. freezer
Buying produce is a MUST when it comes to making healthy meals because of vitamins, minerals and fiber. If you’re someone who doesn’t go through your fresh goods fast enough, try purchasing frozen or canned produce for a longer shelf life. On top of fresh produce, below are some options that you could add to your next grocery list to stock your fridge and freezer.
Fridge
- Dairy: low-fat Greek yogurt, low-fat milk
- Eggs
- Vinegars
- Condiments
- Fruits and vegetables
Freezer
- Nuts/Seeds
- Grains, tortillas and whole grain flours
- Meats and seafood
- Fruits and vegetables
Superstar spices
Think of your spice cabinet as your kitchen’s secret weapon. When you’re cutting out fat, salt and sugar, dried herbs and spices become your new best friend. They’ll pack your meals with flavor.
From sweet and savory to hot and spicy, the list below covers some of our favorite additions.
- Garlic Powder
- Onion Powder
- Paprika
- Chili Powder
- Basil
- Ginger
- Thyme
- Turmeric
- Salt and Pepper
- Honey
- Vanilla
- Pure Maple Syrup
Organization
Now that you’ve armed yourself with the right ingredients, the next step is to ensure you can get to them easily. Little things can make a big difference, like having enough space to prep and store your food and keeping your go-to tools within reach.
- Store healthy food at eye level.
- Try the first in, first out method. Keep the oldest food closest to reach.
- Clear your kitchen counters for plenty of room to cook.
- Label foods in the freezer for easy recall when you’re ready to grab them.
- Dish leftovers into containers before you sit down to eat.
- Keep a consistent grocery list – and stick to it! This could be through an app, on a sheet of paper, or whatever works best for you.
Ready to try it?
These quick and easy meal ideas can all be made with ingredients from your very own kitchen.
- Baked potato topped with veggies and cottage cheese (or try it with sautéed spinach and leeks!)
- Eggs with veggies and brown rice (or try it with sautéed Swiss chard!)
- Black beans and brown rice (try adding chipotle peppers for an extra kick!)
- Salad with canned tuna, salmon or beans (add your own homemade salad dressing!)
- Whole grain quesadillas with beans, bell peppers and cheese (or try it with kraut!)
- Chicken breast and vegetable stir fry (up the flavor with a coconut-lime marinade!)
No matter the size of your kitchen, your cooking ability or your healthy-eating habits, it’s all about creating a space that’s right for you and your individual wellness goals. If you’re feeling intimidated, take it slow! You don’t have to change your entire diet all at once. Try incorporating an extra serving of vegetables or cooking with a healthy fat like olive oil to help get in a healthy mindset.
Whatever you do, don’t get discouraged! Giving yourself some grace to mess up and try new things is the most important thing you can do when adjusting to these changes. With time, you’ll be whipping up healthy, at-home meals in no time!
Need some more healthy recipe ideas? We’ve got you covered.
