Are you confused about which kitchen tools are must-haves and which ones are fads? This list is everything you need to ensure smooth sailing in the kitchen.
A good knife set, including:
• a French or chef’s knife
• a paring knife
• a serrated knife
• a honing steel (usually included with knife set) and
• a sharpener
Baking dish (casserole dish), 9 × 13
Baking sheets
Can opener
Colander (small and large)
Garlic press
Immersion blender
Measuring cups (liquid and dry)
Measuring spoons
Meat thermometer
Plastic cutting boards
Potato masher
Prep bowls
Saucepan
Sauté pan (nonstick)
Sauté pan (oven safe)
Skewers and toothpicks
Soup pot
Spatulas, metal and plastic
Spoon, large
Spoon, large, slotted
Sturdy whisk
Tongs
Various sizes of mixing bowls (small to large)
Vegetable peeler
Zester (or microplane)
Here is a list of healthy kitchen staples that you should always have on hand to prepare quick and tasty meals!
CARBOHYDRATES
Starchy Foods
• Whole-wheat bread with 2 or more grams of fiber per slice or whole-wheat sandwich thins
• Low-carb tortillas
• Oatmeal
• Sweet potatoes
• Canned and dried beans, such as black beans, kidney beans, garbanzo beans, and lentils
• Whole-wheat bread crumbs
• Quinoa
• Barley
Fruits
• Fresh fruit
• Frozen fruit, such as blueberries or strawberries (unsweetened)
Milk and yogurt
• 1% or fat-free milk or unsweetened almond milk
• Plain, fat-free Greek yogurt and/or light yogurt (aim for 15 or fewer grams of carb per serving)
NON-CARBOHYDRATES
Meat and meat substitutes
• Skinless chicken breast
• Lean ground turkey
• Lean beef and pork, round or loin cuts, e.g., sirloin and tenderloin
• Fish, fresh or frozen
• Canned tuna (packed in water)
• Lunch meats, turkey breast, ham, lean beef (reduced sodium)
• Reduced-fat cheese (shredded and slices)
• Low-fat or fat-free cottage cheese
• Eggs and egg substitutes
Vegetables
• Fresh and frozen vegetables
• No-salt-added diced tomatoes and crushed tomatoes
Fats
• Light cream cheese
• Light salad dressings
• Light mayonnaise or Miracle Whip
• Olive or canola oil
• Trans-fat-free margarine, e.g., Smart Balance
• Peanuts, almonds, walnuts, or pecans
• Avocado and olives
Miscellaneous
• Nonstick cooking spray
• Grated Parmesan cheese
• Vinegars: balsamic, apple cider, and red wine
• Chicken broth, fat-free, reduced-sodium
• Dried herbs and spices, such as basil, oregano, paprika, chili powder, garlic powder, cumin, cinnamon, and parsley
• Ketchup
• Dijon mustard
• Lemons or lemon juice
• Limes or lime juice
• Salsa
• Lite soy sauce
• Sugar substitute
• Garlic
HEALTHY BREAKFAST IDEAS
Breakfasts with 30 Grams Total Carbohydrate or Less
Breakfast #1
1 slice whole-wheat toast, served with 1 tsp sugar-free jam
1 hard-boiled egg
1 cup strawberries
Breakfast
