To help you improve your culinary magic in the kitchen without attending a fancy cooking class, I reached out to my fellow dietitian nutritionists for meal prep tools that help them effortlessly create healthy foods in a snap. ‘eye.
Meal prep tools to help you cook and eat better
If you find that you’re spending more time in the kitchen trying to create healthier meals and snacks for yourself than in previous years, you’re among friends. According to the Food Industry Association, consumer health and well-being rose to the top of the list of food factors important to consumers, with only taste, price and convenience ranking above.
Surveys have also revealed that 35% of consumers not only say they eat healthier now than before the pandemic, but that this healthy eating approach is also here to stay. Thank goodness we found at least one Upside down to this long pandemic.
To help you improve your culinary magic in the kitchen without attending a fancy cooking class, I reached out to my fellow dietitian nutritionists for meal prep tools that help them effortlessly create healthy foods in a snap. ‘eye. Let’s start with my favorite.
My vegetable chopper is older than my children. As an RDN, I am a strong ambassador for eating more produce. But truth be told, I hate chopping vegetables almost as much as I do flossing, which I do with annoyance at least daily.
This handy, dandy tool allows me to place the raw vegetable on a guillotine-like surface, press the top down, and watch the pieces dislodge into the collection container under the blade. Presto: uniform vegetable pieces prepared in a nanosecond.
Amy Gorin, a plant-based RDN in Stamford, Connecticut, also shares my disdain for slicing and dicing, so she uses her kitchen shears to cut her clean leafy greens like kale, spinach and lettuce, as well as herbs, such as chives, parsley and cilantro, instead of chopping them.
She loves this tool so much that she has a few pairs of kitchen shears on hand so a clean pair is always ready to cut.
As a kitchen standard, a grater helps spread a layer of flavor from hard cheeses, such as Parmigiano Reggiano and Asiago, over pastas, soups and salads, without overloading the food with tons of fat and sodium.
“Grated cheese adds umami to the dish, so there’s no need for salt for seasoning, and also provides macro and micronutrients, such as protein and calcium, to the dish,” says Leslie Bonci, registered dietitian. sportswoman for the Kansas City Chiefs and owner of Active Eating Tips.
Measuring spoons and cups
When it comes to healthy eating, portion control is key. That’s why measuring spoons and cups are a kitchen staple for Boston-area registered dietitian nutritionist Liz Weiss. She is the author of five cookbooks and the host of Liz’s Healthy Table.
” It is difficult to amounts of eyeball,” says Weiss. “A tablespoon of oil called for in a recipe could easily become two or three times that amount if you pour it from the bottle into the pan without measuring first. Measuring cups and spoons take the guesswork out of cooking and eating You’ll never have to estimate again.
Although it’s currently recommended that we all eat at least two fish meals a week, especially fatty fish like salmon, most Americans eat less than half that.
New York-based chef and dietitian Abbie Gellman recommends investing in a fish spatula as motivation. Why? Because the metal spatula is designed to be longer and thinner than a typical spatula so it slips easily under delicate fish fillets without tearing the fish. You will feel like a professional seafood connoisseur.
“It’s also a great all-rounder. In addition to fish, I use it for everything from pancakes to burgers,” says Gellman.
“Believe it or not, coffee grinders can do more than just grind coffee beans,” says Keri Gans, New York-based RDN, author of “The Small Change Diet” and podcast host of The Keri Report. She uses it to grind oats and flax seeds to produce a “flour”, which she uses as a breading for chicken cutlets and white fish, such as plaice and fillet of sole.
“By replacing the standard breadcrumbs with oats and flax seeds, I’m upping the nutrition in my meal, getting more fiber, omega-3 fatty acids and monounsaturated fats, all of which are good for the body. heart,” says Gans.
Another product lover is Sylvia Klinger, registered dietitian and owner of Hispanic Food Communications, a Chicago-area nutrition communications and culinary advisory company.
She uses her mandolin to slice firm fruits and vegetables such as apples, pears, cucumbers and zucchini into even pieces.
She also recommends to prepare once and eat twice. She slices extra produce and freezes it in containers to use in another meal. Don’t like slicing tomatoes? This tool calls your name.
A food thermometer
If you’ve ever eaten undercooked meat, poultry or fish and contracted a foodborne illness, better known as food poisoning, you know that this experience isn’t exactly a day to day. beach.
That’s why Toby Amidor, award-winning nutrition expert and Wall Street Journal best-selling author “The Family Immunity Cookbook,” doesn’t take risks when he cooks.
“I place the tip of the thermometer (1-2 inches from the top) into the thickest part of the piece of meat, poultry or fish to ensure it reaches its minimum internal cooking temperature which is safe for consumption,” says Amidor. “For poultry, it’s 165 degrees F; for beef, pork veal, and lamb, it’s 160 degrees F; and for fish, 145 degrees F.
This inexpensive tool can help you and your guests stay healthy and avoid an unscheduled visit to the nearest medical clinic.
A beverage infuser
Americans consume an average of 17 teaspoons of added sugars per day, with the biggest culprit being soda. To enjoy a fizzy, sweet drink without added sugars, Florida-based nutrition communicator and cookbook author Rosanne Rust suggests you invest in a water pitcher with a built-in infuser.
“You simply add slices or pieces of fruit such as peaches, berries or oranges to the cylinder of the infuser. Then fill the pitcher with sparkling water and refrigerate for over an hour,” explains Rust.” The infuser allows the flavor of the fruit to seep into the water but keeps the fruit out of your drink. If you don’t want a sweet drink, try basil, mint, or cucumber slices.
9 kitchen utensils you need to eat healthy:
— Vegetable chopper.
— Kitchen scissors.
— Measuring spoons and cups.
— Fish spatula.
– Coffee grinder.
— Food thermometer.
— Beverage infuser.
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The best kitchen utensils for healthy eating originally appeared on usnews.com