Stocking and Equipping a Healthy Kitchen by Chef Jill

Hey, all –
 
I'm Chef Jill Houk, of Centered Chef Food Studios. We're Chicago's premier personal chef service, and we create delicious restaurant-quality meals that are calorie controlled and loaded with nutrients.
 
When you come to I Want to Walk the Talk cooking classes, the crew at Centered Chef will be on hand to teach healthy cooking while you learn and practice techniques. Plus, you get to eat everything you cook! Look for classes in April.
 
We all know cooking for yourself – rather than going out to eat, which is what so many of us who work 9-5 jobs do – is one of the best ways to control what you eat and ensure that your food is healthy. But, many new cooks don't know which basics to keep in the kitchen. Here, and at our classes, I’ll give you pointers on the food and equipment to keep on hand to create healthy, gourmet meals quickly.
 
Foods for a Healthy Kitchen:
• Fresh lettuce, small quantity, cleaned and prepped, ready for salads
• Small amounts of salad garnishes, cleaned and cut
• Frozen vegetables
• Low-fat milk
• Low-fat yogurt
• Eggs
• Low-fat cuts of meat such as chicken breast or pork tenderloin (wrapped into single servings and frozen)
• Brown rice
• Whole grain pasta
• Whole grain bread and/or pita
• Dried and canned beans
• Canned tomatoes
• Prepared salsa (preferably fresh salsa from your grocer's deli case)
• Canned vegetable or chicken stock
• Fresh garlic
• 2-3 onions
• 1 pound whole carrots
• 1 pound celery
• Extra virgin olive oil
• Assorted vinegars (red wine, balsamic, white, sherry, etc.)
• Assorted mustards
• Kosher or sea salt
• Pepper grinder with whole pepper
• Dried basil, oregano and thyme, ground cumin and chile powder
 
I recommend buying organic and all-natural products as much as you can. To stretch your dollar when you buy organic, consider shopping at Stanley's on Elston or Trader Joe's, located throughout the city and suburbs. In the summer, opt for your closest farmer's markets. There, you have the added bonus of shopping locally!
 
Essential Equipment:
• A pot large enough to boil pasta (8 quarts or more) with a tight-fitting lid
• A small pot (1-2 quart) with a tight-fitting lid
• 10-inch (or larger) stainless steel sauté pan
• 10-inch (or larger) cast iron skillet
• Slow cooker or crock pot
• 1 8- to 10-inch chef’s knife that can be sharpened, with a honing steel
• 1 large serrated bread knife
• 1 vegetable peeler
• 1 large wooden cutting board
• Food processor or blender
• 5-6 clean wooden spoons
• Whisk
• Heat-proof rubber spatula
• Sturdy metal tongs
• Ladle
• Metal measuring spoons
• Metal measuring cups
• Roasting pan with rack
• Colander
• Instant-read thermometer
• Refrigerator thermometer
 
None of the equipment needs to be expensive. For example, cast-iron skillets from discount stores can be as little as $15 and they last a lifetime. You can pick up thermometers in your local grocery store for $10 or less.
 
Notice the lack of gadgets! Instead of getting single-use items, like apple corers or garlic presses, buy items that have multiple functions. This way, you save space in your kitchen and give yourself more room to work.
 
I love to shop at Macy's and other major department stores for food-prep items. They have a great selection, good-quality items and amazing sales. Alternately, discounters like Marshall's, TJ Maxx and Tuesday Morning have very discounted items. Selection is hit and miss, but when you find an item you need, it's sure to be a bargain.
 
I hope to see many of you at the cooking classes!
 
Until next time,
 
Jill