The ultimate kitchen Guide
Part I
How to implement better shopping, cooking and eating strategies:
- How to Maximize your grocery shopping experience, save time and money?
- How to implement easy steps to simplify your meals cooking in any situations :no time, stress, not into cooking mood, missing some ingredients, empty fridge…
- How to zest your pantry and to pep up your fridge, with new ingredients.
- How to cook in less than 30 minutes with only few ingredients.
- How to navigate into the maze of health new trends (not always good for you).
- How to save money and reuse, repurpose leftovers
- How to substitute ingredients in case of food allergies or intolerances or if you are out of one ingredient listed in the recipe
- How to keep veggies, fruits, ingredients fresh longer
“You are what you eat, so don’t be cheap, fast, easy, or even fake.”
The shopping list
This is something you heard before, but before heading to the grocery store, make a list.
Check first what you have already available in your fridge, freezer and pantry. Based on that, you can already plan some dishes for your coming menus. For example if you have one half bag of frozen spinach in the freezer, and some old tomatoes in the fridge, add some eggs you can make a delicious frittata. Let’s say you have only 2 eggs left in the fridge you will need more to make a large frittata, so you need to add “eggs” to your grocery list. You should check also if you are running out of a specific item that you use often. For example : flour, sugar… buy one or two extra packages this way you never run out of it. Leave paper and a pen in your kitchen and when you used an item write it down on the paper right away (or you can use your phone’s notes too).
Write your list based on each department you will pass b once you enter the store. If when you enter the store you arrive at the produces section, then be sure to list first all the produces you need to get at the produces department.
Your grocery store
If you are surrounded by different grocery stores in your area where you live, visit each one and evaluate how you like the store: the layout, the staff, the quality and the freshness of the items, the products brands variety proposed and of course the prices. Once you like one grocery store more than another stick to it ! Analyze it, learn how every aisle is displayed; where your favorite items are located. This way you do not waste time looking for a specific item, and you buy only what you need. Use store’s coupons when available (phone application or on the store paper)
Organic or conventional?
Buy organic and natural items as much as possible. Here is the list of:
The Clean 15 Food List for 2020 ( you do not need to buy them organic )
- Avocado
- Sweet Corn
- Pineapple
- Onion
- Papaya
- Sweet Peas Frozen
- Eggplant
- Asparagus
- Cauliflower
- Cantaloupes
- Broccoli
- Mushrooms
- Cabbage
- Honeydew Melon
- Kiwi
The Dirty Dozen Food List for 2020 ( these are the one you need to buy organic only)
- Strawberries
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoe
Print the list and keep it in your wallet all the time or take a picture with your phone.
Your fridge
Keep your fridge clean and organized. And never overstock it. Use transparent containers, to display and make sections by category:
- Meat
- Dairy
- Fruits
- Veggies
- Condiments
You need to see all your ingredients every time you open your fridge. Place items with longer expiration time behind the ones that will reach soon expiration date.
Safety and Expiration date
Sell-By.” This term is for the store, letting employers know how long a certain product can stay on the shelf. You should buy the food item before this date passes to ensure it’s fresh.
- “Best if Used Before/By.” This date helps specify when a product is at its peak freshness. It does not indicate the safety of the item. Buy and use before this date for best quality.
- **“Use-By.”**These dates indicate when a product will start deteriorating in quality and flavor. (Again, it’s not a safety guide!) Again, it’s best to buy and use products before this date for best quality, but consuming the product a few days late won’t harm you.
Fridges have been designed to keep items fresh, learn where butter, meat, dairy need to be located in your fridge to keep them fresh longer.
Here is the list of the Fall produces ( October – December)
Fall produces (list)
- Apples
- Asian Pears
- Bean wax
- Beets
- Bok Choy
- Broccoli
- Cabbage
- Carrots
- Chard
- Cilantro
- Cucumber
- Fennel
- Grapes
- Lemon
- Lettuce
- Peas – English
- Peas – Snap
- Peppers
- Pumpkins
- Radishes
- Raspberries
- Spinach
- Sweet Potatoes
- Tomatoes
- Turnips
Haves
Fresh Vegetables: Keep fairly sturdy veggies such as cabbage, kale, peppers, carrots, broccoli and cauliflower, which can last a week or more in your fridge and can be prepared in a variety of ways.
- Add cabbage to salads, soup and stew.
- Cauliflower is the new trend. Cooked or raw. Great in salad, in a smoothie, as converted into rice or whole head simply brushed with olive oil and sprinkle with sea salt and baked until soft, then drizzle with your favorite tomato sauce or homemade baba ganoush.
- Enjoy peppers strips with tahini sauce or plain yogurt
- Take kale leaves and massage with olive oil , sprinkle salt and bake in the oven at 320 F for 45 minutes- 1 hour.
- Lemons: Incredibly versatile, detoxifying, immune boosting and delicious. I always suggest having a bunch on-hand. Tip: dod not throw away old lemon, cut in half to Refresh wooden cutting boards Sprinkle some salt on it, then scrub with the cut side of half a lemon, Remove stubborn stains from containers. …
- Eggs: My all time favorite go-to easy meal maker is the egg. Farm fresh is best if you can find them. But grocery stores now carry pasture eggs of good quality. They are considered a complete protein containing all the essential amino acids, choline for brain health, omega 3s for longevity and vitamin D3 for immunity.
- Cook in a pan with fresh tomato ( or tomato sauce), onions in olive oil then cook an egg on top
- Make a frittata or crustless quiche filled with spinach, tomato and mozarella cheese
- Top avocado toast with a fried egg,
- Make several hard boiled egg ( keep in fridge) great snack for the whole family.
Think of your freezer as the new pantry. It’s your back up plan when your fridge is empty.
Dairy
From cheese to cottage cheese and yogurt
Greek yogurt for topping salad, with granola, inside sandwich or wrap,
The Freezer
Stash frozen vegetables, meat and even prepared foods in your freezer for up to six months.
Frozen Fruit and Vegetables: Picked at the height of freshness and flash frozen to preserve their flavor and nutrition frozen fruits and vegetables are just as fresh and nutrient rich than their fresh counterparts. Some favorites include broccoli, spinach, cauliflower rice, edamame, blueberries, açaí packets, strawberries, dragon fruits…
- Sauté cauliflower rice in some water to defrost then toss with some coconut oil, garlic , ginger and add an fried or soft boiled egg.
- Make an icai bowl with acai packet, frozen berries, top with fresh banana , coconut flake and nuts.
- Mix frozen berries into your yogurt for a creamier chilly treat
Prepared Foods: Frozen are perfect for cooking fatigue. I always stash a few frozen meals in my freezer for healthy meals.
Shelf stable, efficient and an effective way to get nutrient-rich, balanced meals at no cost to your wallet — or your waistline — if done right!
Pantry:
Canned Foods: Shelf stable, efficient and an effective way to get nutrient-rich, balanced meals at no cost to your wallet — or your waistline — if done right! Some of our favorites include tuna (try Tonnion), sardines (loaded with omegas!), wild salmon, beans (unsalted) and Palmini, to help you when pasta cravings hit hard!
Pro tip: Even if you buy the low sodium or salt free options, most canned foods have added citric acid as preservative, which is technically salt-based. Always rinse your canned food in a colander before serving to get rid of excess sodium.
- Add beans to any salad for a quick hit of protein and fiber
- Sauté Palmini in marinara sauce for a pasta sub even the biggest carb lover would eat
- Mix your tuna with lemon juice and garlic powder for a quick and low fat protein source
Grains: Easy to cook and a great add on to most meals, grains when done right are good for you and really round out your plate. When shopping for grains go for color (black rice is loaded with antioxidants), unprocessed, ancient varieties and don’t forget oats! They’ll keep you full, nourished and satisfied.
- Cook rice with coconut milk for a filling and balanced side dish
- Enjoy overnight oats or make your own (and healthier) granola with rolled oats
- Make a quick tabouli with quinoa, parsley, onion, cucumber, tomato, lemon and garlic
Seeds: True superfoods, seeds are loaded with heart healthy fats, protein and fiber. Some like chia, hemp and flax even contain omegas, a great source for those who are plant based. A nice swap from nuts — which we love, too.
- Add them to yogurt, smoothies, on top of salads or make your own trail mix
- Process in a food processor and make an allergy-friendly seed butter
- Toast in the oven tossed with your favorite oil and seasonings for a great alternative to croutons
Legume Pasta: With more protein and fiber than the wheat versions, chickpea and lentil pastas come in handy when you need a quick and balanced meal. I’m a huge fan of Tolerant pasta because it is made without fillers and it tastes great.
- Use in soups
- Simply enjoy with pesto or red sauce
- Cook, chill and serve as you would any pasta salad!
Tea: An easy way to kill a sweet craving, help with digestion, detoxification and even relaxation. (Yes, we treat it like a ritual and recommend you do too.) Many teas are filled with healing herbs, antioxidants and even metabolism-boosters.
- Brew tea as an afternoon pick me up or an evening wind down
- Brew then chill and keep in the fridge as a smoothie base with zero calories
- Brew then chill and keep in the fridge as Iced Tea all summer long
Bars: These are my “only in emergency” foods but they are still good to have on hand. Sometimes you just don’t have time for a meal or snack and when done right, a good bar can really get you to where you need to be without extra sugar, calories or unwanted ingredients. Some favorites include:
- Health Warrior Chia Bars
- Woke Bars by Fourth and Heart
- Raw Rev Bars
- Go Macro Mini Bars
- Kind Bar Minis
- Perfect Bars (consider the kids version to keep portions in check)Produces to add to your basket during fall
- Apples
- Asian Pears
- Bean wax
- Beets
- Bok Choy
- Broccoli
- Cabbage
- Carrots
- Chard
- Cilantro
- Cucumber
- Fennel
- Grapes
- Lemon
- Lettuce
- Peas – English
- Peas – Snap
- Peppers
- Pumpkins
- Radishes
- Raspberries
- Spinach
- Sweet Potatoes
- Tomatoes
- TurnipsRecipes ideas for during fall
