Essential Kitchen Tools for Healthy Eating

"The less time you have for cooking - and the less you enjoy cooking - the more you need a well equipped kitchen. It's hard to be enthusiastic about cooking when each attempt is complicated by not having the right set of tools." ~ Cuisinart.com

“Not only do these essential kitchen tools provide the perfect refresh for your own kitchen, but they also make amazing wedding registry items or holiday gifts for anyone who loves to cook or bake! The goal of stocking your kitchen with good quality items is to make cooking and baking easy and enjoyable, and these essentials will do just that.” ~ Ambitious Kitchen

If you want to achieve optimal health, you will need to spend some serious time in the kitchen preparing your own food. Any cook can attest to the importance of a well-equipped kitchen. The challenge lies in keeping your kitchen running efficiently without overwhelming it with cooking tools and serveware. With the following basic tools you'll be well on your way to creating easy, delicious, and nutritious meals.

1. KNIVES - good quality, sharp knives are the most important tool in the kitchen and make meal preparation easier and more efficient. Look for a set that comes with numerous blade sizes and a sharpener. Basics needed are a serrated knife (for tomatoes), a 9-10 inch chef's knife (for slicing meat or poultry and chopping vegetables, nuts, and herbs), and a 3-4 inch paring knife (for peeling and cutting fruit, and mincing herbs or garlic).

2. CUTTING BOARDS - 2 cutting boards are ideal... 1 for raw proteins (I use titanium) and 1 for produce (I use wood) to avoid cross-contamination when cooking. (Be sure to avoid plastic cutting boards to avoid the shedding of micro-plastics into the food you’re preparing.)

3. BOWLS - a set of 3 glass or stainless steel mixing bowls are versatile and will last a lifetime.

4. MEASURING SPOONS & CUPS - 1 set of spoons and 2 sets of cups... 1 for measuring liquids (usually have pouring spouts) and 1 for dry ingredients (that can be leveled off).

5. COOKWARE - 1 small (8-10 inch) and 1 large (12-14 inch) skillet for everything from sauteed vegetables to searing meat, 1 small (2 quart) and 1 large (4 quart) sauce pans, a 5-6 quart stockpot/dutch oven (used on the stove top or in the oven to brown or braise meats, make soups and stews, and even roast a whole chicken), and a roasting pan and rack. (I do not recommend non-stick cookware. Even the more “non-toxic” options flake off and leech chemicals into your food.)

6. STEAMER - look for adjustable one that fits into a variety of pot sizes.

7. THERMOMETER - essential for making sure meat and poultry are safely cooked and done to your preference.

8. UTENSILS - spatulas in various sizes, vegetable peeler (a Y shaped peeler has a better grip for hard to peel foods like mangoes and butternut squash), slotted spoon, wire whisk, tongs, wooden spoons, ladle, mesh strainer, garlic press, kitchen shears, and a lemon press. (Avoid plastic - it can flake or melt off into your food. Stainless steel, silicone, or wooden utensils are best.)

9. CAN OPENER

10. METAL COLANDER

11. MULTI-PURPOSE GRATER - for shredding cheese, zesting citrus fruits, or slicing vegetables.

12. BAKEWARE - 1 small (7x11 inch), 1 large (9x13 inch), 1 - 8 inch square, and a loaf pan. I used glass bakeware most of my life, but in recent years switched to ceramic and it’s TOTALLY worth the expense!

13. SHEETPAN - for roasting vegetables, baking meats, toasting nuts, and of course, baking cookies.

14. STORAGE CONTAINERS - in multiple sizes (glass is preferred but if using plastic, be sure they are BPA free).]

15. BLENDER - for smoothies, salad dressings, sauces, and soups.

The following are optional, but they are sure nice to have:

1. SALAD SPINNER

2. TIMER

3. SLOW COOKER / INSTAPOT

4. HAND IMMERSION BLENDER

5. FOOD PROCESSOR

6. JUICER

7. INDOOR GRILL

Not only does an orderly, well-equipped kitchen foster a more enjoyable cooking and dining experience, it can encourage better eating habits by reducing fatigue and stress. When meal prep becomes simpler, so too does cooking nutritious meals at home.

To make your kitchen an enjoyable and easy place to work, be sure your tools are handy, your sink is cleared out, and your work surfaces are clean. Then, go for it!

As a Certified Diet Holistic Nutrition Consultant, I offer education and guidance about health factors that are within our own control — the use of nutritious foods, dietary supplements, and lifestyle choices — and, by optimizing these factors, restore, develop, or maintain optimal health, life quality and well-being. It is always my intention to present these basic principles of health in a way that is easy to understand and incorporate into your life.

Happy, Healthy Living!