If you want to lose a few pounds in 2023,  get healthier and have more energy, you should consider spending more time in your kitchen. Not only can you get healthier but you can also save money.

When you are trying to move to a healthier diet, organizing and planning your meals is essential. By stocking your pantry with easy, accessible healthy foods can be the first step in creating a healthy meal. Next, make sure your refrigerator is loaded with foods that can be help enhance your meal choices by adding condiments or dressings like tomatoes and fresh spinach or romaine lettuce which will provide an array of extra nutrients. For example, making a turkey wrap with dressed with spinach and tomato and having carrots dipped in hummus.   A well stocked freezer can also be beneficial especially on the days when you are too busy to decide on a healthy menu before you go to work. Check out the lists below and develop your weekly shopping list from the suggestions. 

Here are some healthy pantry items for quick meals:

1. Whole Wheat Couscous
2. Quinoa
3. Quick Cook Brown Rice
4. Whole Wheat Pasta
5. Bulgur Wheat
6. Wheat Berries
7. Whole Grain Bread
8. Whole Grain Sandwich Thins
9. Ground Flaxseed or grind your own
10. Canned Tomatoes
11. Tomato Sauce
12. Tomato paste
13. Canned Salmon
14. Canned Tuna
15. Sardines
16. Pizza Sauce
17. Whole Wheat Pizza Crust (can be frozen)
18. Fat Free Low Sodium Chicken Broth
19. Extra Virgin Olive Oil
20. Peanut Butter
21. Almond Butter
22. Thick Salsa
23. Dried Beans, Lentils etc.
24. Canned Beans –Black, Kidney, Navy, etc.
25. Popcorn
26. Steel Cut Oatmeal
27. Dried Fruits like raisins, cranberries
28. Nuts like Walnuts, Almonds, Pecans etc.
29. Balsamic Vinegar
30. Frosted Mini-Wheats
31. Onions

Here’s Some Healthy Freezer Items for Quick Meals:

1. Frozen Vegetables
2. Frozen Unsweetened Fruits (can be used in smoothies or cereal)
3. Chicken Breasts or Chicken Tenders
4. Frozen Healthy TV Dinners (for emergencies) – such as Kashi® Meals, South Beach® Meals, Healthy Choice® Meals, etc.  
5. Frozen Alaskan Wild Salmon

Here are some healthy food items for quick meals:

1. 100% Liquid Egg Whites
2. Skim Milk
3. Mozzarella Cheese
4. Reduced Fat Cheddar Cheese
5. Whole Wheat Tortillas
6. Turkey Breast, Lean Ham
7. Spinach, Romaine Lettuce, Tomatoes, etc.
8. Mustard
9. Carrots, Cucumbers, Peppers, etc
10. Hummus
11. Greek Yogurt – assorted flavors
12. Reduced fat mayonnaise & other reduced fat salad dressings of choice

 Cooking 101: Understanding the Basics of Cooking

If you want to lose a few pounds in 2023, get healthier and have more energy, you should consider spending more time in your kitchen. Not only can you get healthier but you can also save money.

Some people have opted to use services like Hello Fresh, Factor_ (created by registered dietitians), Green Chef, Home Chef, etc. but they can be expensive and you must have refrigerator and or freezer space for these meals. 

Kitchen Basic Gadgets for Home Cooking Ease

• Good set of pots and pans
• Vegetable steamer/rice cooker
• Soup pot
• Food processor
• Blender
• Grill
• Crock pot
• Utensils: spatulas, large cooking spoons
• set of measuring cups and spoons
• Set of Glass Measuring cups
• Food Scale (up to 1 pound)
• A set of sharp knives

Cooking Terms

Boil

Large bubbles rise and break on the surface of the heated liquid so rapidly that vigorous stirring does not interfere

Steaming

A moist-heat cooking method in which heat is transferred by direct contact from steam to the food being cooked; the food to be steamed is placed in a basket or rack above a boiling liquid in a covered pan.

Stir-Fry

A dry-heat cooking method similar to sautéing in which foods are cooked over very high heat with little fat while stirring constantly and briskly; usually done in a wok.

Stir-Fry

A dry-heat cooking method similar to sautéing in which foods are cooked over very high heat with little fat while stirring constantly and briskly; usually done in a wok.

Sauteing

A dry-heat cooking method that uses conduction to transfer heat from a hot pan to food with the aid of a small amount of hot fat; cooking is usually done quickly over high temperatures.

Roasting

A dry-heat cooking method that heats food by surrounding it with hot, dry air in a closed environment or on a spit over an open fire; the term is usually applied to meats, poultry, game and vegetables.

Grilling

A dry-heat cooking method in which foods are cooked by heat radiating from a source located below the cooking surface; the heat can be generated by electricity or by burning gas, hardwood or hardwood charcoals.

 Stewing

A combination cooking method similar to braising but generally involving smaller pieces of meat that are first blanched and then served with a sauce and various garnishes.

Blanching

Cooking a food very briefly and partially in boiling water or hot fat; generally used to assist preparation (e.g., loosen peels), as part of a combination cooking method, to remove undesirable flavors or to prepare food for freezing.

Microwave Cooking

A heating method that uses radiation generated by a special oven to penetrate the food; it agitates water molecules, creating friction and heat; this energy then spreads throughout the food by conduction (any by convection in liquids).

Air Fryer

An air fryer is a small oven top cooker designed to simulate deep frying without submerging the food in oil. Most air fryers have temperature and timer adjustments that allow more precise cooking. Food is typically cooked in a basket that sits on a drip tray. The basket must be shaken to evenly heat the food pieces.  Convection ovens and air fryers are similar in the way they cook food, but air fryers are generally smaller and give off less heat.

Digital Countertop Convection 10-in-1 Toaster Oven

This type of convection oven can Air Fry, Air Roast, Bake, Whole Roast, Broil, Toast, Dehydrate, Reheat all in one powerful, 1800-watt appliance for faster, crispier, juicier without additional calories but just a unique cooking style. This type of oven has 90-second oven preheat time and up to 30% faster cooking than a traditional full-size convection oven. Note: I have a Ninja Foodi 10-in-1 XL Pro Air Fry Digital Countertop Convection Toaster Oven and use it daily.