As a nutritionist I’m frequently asked what products I use in my own kitchen. I’ve collected a sample of go-to ‘framework’ items that I reach for on a daily basis. They are all simple and accessible components for creating nourishing meals and snacks, with or without a recipe! Let’s clean out that kitchen and get a fresh start with the basics.
QUALITY COOKING OILS
It is important to have an understanding of appropriate use and smoke points of various fats in order to achieve both healthful and delicious results! Keep an eye out for an in depth look at fats and oils in an upcoming newsletter. For now, here are my four essentials:
EXTRA VIRGIN OLIVE OIL - Rich in beneficial monounsaturated fats and antioxidants, usually exhibiting a dark golden green color due to minimal refinement. With a relatively low smoke point I use it for drizzles, dressings, sauces, pesto, and low to medium heat stove-top sautés. It is safe to roast at higher temperatures (up to 400-425 degrees) if you are using
Light Olive Oil. It is able to withstand higher heat because it has been further refined as compared with extra virgin varieties.
COCONUT OIL - Another commonly used oil with anti-inflammatory, antifungal, and antimicrobial properties. Packed with easily absorbed medium chain fatty acids (MCT’s) that are readily burned for energy. However, it is still a saturated fat with a relatively low smoke point – I occasionally use this oil for low to medium heat stove-top sautés, no bake energy bars, and almond meal scones or muffins baked at 375 degrees and lower.
AVOCADO OIL - This versatile oil is packed with healthful monounsaturated fats, and able to withstand high heat. Clear in color with a thin consistency, perfect for oven roasting at 400 degrees and higher or stove-top searing. Its mild and delicate flavor also pairs well for drizzling and dressings where you do not want a strong olive oil flavor to come through.
GHEE - Clarified butter is one of my favorites! With a rich, sweet and nutty flavor, it adds depth to sautéed or roasted vegetables, meats, fish, and pulses/legumes. A staple in traditional Indian cooking, it has a high smoke point and versatile use. Rich in short chain fatty acids, supporting gut integrity, optimal immune function, and inflammatory balance.
VINEGAR
All successful recipes balance out the five primary ‘tastes’ –sweet, bitter, salty, sour, and umami (savory). Start with an awareness of an acidic and sweet balance for dressings, marinades, sauces etc. to flavor your protein, vegetables, and perhaps a whole grain. I always have a few different vinegars on hand including Apple Cider, Balsamic, and Sherry.
Choose varieties labeled as raw and/or unfiltered, they not only pack flavor, but you have the added health benefits – support and stimulation of digestion, higher in vitamins, trace minerals, and antioxidants. Perfect for dressings on roasted vegetables, lentil salads, tenderizing meat in marinades, and quick pickled raw vegetables. Here are a few examples of balanced flavor profiles with vinegar!
- Balsamic vinegar, honey, lemon, garlic, thyme or rosemary
- Sherry vinegar, maple syrup, lemon, mustard, fresh parsley
- Apple cider vinegar, honey, lime, cumin, ginger, fresh cilantro
PURE MAPLE SYRUP OR RAW HONEY
When it comes to balancing savory foods, sauces, marinades, and dressings with a drizzle of sweetness (as outlined above) I choose the most flavorful and
unrefined varieties. Both Grade A or B are acceptable, however Grade B maple syrup indicates that it was harvested later in the season and contains higher amounts of minerals. Raw honey retains more of its beneficial enzymes and phytonutrients, as it was not processed with heat.
SPICES
I use SO MANY different spices! Find a store that carries bulk spices such as PCC Markets or World Spice Merchants. You can save on cost and experiment with vibrant ethnic flavor profiles. Delicious AND beneficial as many ground dried spices contain compounds that lend powerful anti-inflammatory support.
What can I currently not get enough of? Herbs de Provence for roasted chicken and a Middle Eastern spice blend called Baharat that includes coriander, cloves, cardamom, and cumin – it’s a knockout paired with meats, whole grains, yogurts, and root vegetables. I’ll admit I’m also obsessed with Trader Joe’s Everything But The Bagel Seasoning! Yes, I could put it on everything, but my favorites right now are broccoli, eggs, and avocado.
FRESH HERBS
It is rare to catch me without fresh
Parsley and/or
Cilantro in my refrigerator. They have a fairly long shelf life, and add vibrancy of color and flavor to most dishes once removed from heat – stir fry’s, taco or burrito bowls, roasted vegetables, whole grains, blended into sauces, tossed into smoothies…endless options! Most importantly I cannot speak ENOUGH of their vitamin and mineral content that lends support to liver and kidney detoxification pathways, immune function, and hormone balance. Cilantro in particular has the ability to bind heavy metals and facilitate their elimination from our bodies.
LEMONS & LIMES
I cannot go a day without lemons or limes! Their sour and sweet balancing flavor adds a perfect brightness to foods. I use either zest or juice depending on the recipe. Start slow with zest as it can overwhelm with bitterness, yet similar (and as a replacement) for salt, it can elevate all other flavors in a dish.
Rich in vitamin C for immune and anti-inflammatory support I squeeze the juice into my water and tea throughout the day. Perfect for dressings and sauces on roasted vegetables once removed from heat, and tenderizing cruciferous vegetables in massaged kale, cabbage, or Brussels sprouts salads.
TAHINI
While I would definitely recommend having nut butters or whole raw nuts and seeds on hand for snacks packed with protein and healthy fats, I have to single out my love for tahini! Made from ground sesame seeds it is packed with minerals including iron and calcium, B vitamins, and amino acids that support liver detoxification.
Did I mention its creamy and delicious? While it’s traditionally used to make hummus, it pairs well with both savory and sweet dishes. Think dressings for salads and roasted vegetables blended with citrus, herbs, yogurt, or white miso. Pairs with ginger for drizzle on fruit salads, and chocolate for decadent high protein desserts and energy bars. I have close to one million uses for tahini.
FROZEN ORGANIC BERRIES
I consider these the star of the frozen food section! Blueberries, blackberries, raspberries, and strawberries…all rich in polyphenol antioxidants and vitamins that exhibit powerful anti-inflammatory and immune system support. They have a short summer season and are expensive for the remainder of the year.
As with most fruits and vegetables they are flash frozen at peak ripeness, which is also the height of their nutrient content. Be sure to choose organic varieties as non-organic tend to test high for pesticide residues. If you are lucky enough to live in an area of summer berry picking, freeze your own bags for the winter! I always have them on hand to toss into smoothies, salads, chia pudding, steel cut oats, or to prepare a quick compote.
ORGANIC STOCK OR BONE BROTH
Whether it’s home made or purchased organic, I try to keep bone broth in my freezer, portioned for easy use in different dishes! Larger containers are a quick starter for soups and stews. Smaller containers easily defrost for braising vegetables on the stove-top or meats in the oven. Keep one ice cube tray filled with bone broth and you can drop a few at a time in skillets or stir fried dishes. It can also be used in place of water in recipes and when cooking whole grains. Not only incredibly flavorful, but also packed with minerals and amino acids that support gut integrity, inflammation balance, and lowered risk of food sensitivities.
