I have found that coming home to a bare kitchen is somewhat unsettling and, as one of my clients described, “uncivilized”. Sometimes eating out is not an option, and take-out is too nutritionally ‘risky’. Most of my clients, given the right ingredients, can create a balanced meal. The key is to have those items on hand. This survival installment lays out the items that I feel everyone should keep handy. Whether to spruce up a simple salad that you’ve picked up, to throw together a last-minute meal before a movie, or to avoid the temptation of your kids’ pizza night, most of these items should be kept available. I have chosen these staples based on nutrition quality, usefulness, shelf-life, and cost.
In addition to keeping your kitchen stocked remember these “Survivors” kitchen suggestions:
As soon as you arrive home from a long day, avoid the kitchen for at least five minutes. Take the time to check your mail while you THINK through your dinner PLAN for the evening.
If you have decided to fit in an evening workout or you’ve worked especially late, don’t sabotage the day with mindless snacking on the way home instead of a “proper dinner” at home. Often times a simple home-made late meal is less caloric (and certainly more nutritious) than a dinner made up of all your favorite snacks.
Surviving the kitchen also means avoiding it when you are bored, tired, and home all day.
If you have children, you may need to mentally divide
“your” part of the kitchen from theirs. Store your children’s
tempting snacks in an easily avoidable cabinet.
That way, when you are hungry and looking for the
balsamic vinegar for your salad, you won’t be confronted by Doritos.
You will be surprised how quickly you can whip together
a nu-train meal from the basics in your kitchen.
Try to keep an ongoing mental inventory of your “supplies”
The Condiment Corner
Balsamic vinegar: for salads and marinades
Dijon mustard: for salad dressings, marinades, and deli meats
Dried herbs: to add flavor to meat, fish, poultry and salads
Ketchup: for scrambled eggs, low-fat chicken nuggets;
“baked” sweet potato fries
Low-fat mayonnaise: for a tuna salads and sandwiches
Olive oil: to cook ANYTHING
Soy sauce, low-sodium: for stir-frys and take-out sushi
Splenda: to sweeten anything
In the Freezer
Lean meats and fish: the foundation of any balanced meal
Vegetables: balances the meal (spinach,
stir-fry mix, edamame, any green vegetables)
Pre-made items: for quick meals
(low-fat chicken tenders, Boca burgers and similar vegetarian items)
Kashi Go-Lean Waffles: top with cottage cheese and fruit for breakfast
La Tortillas: wraps just about anything-
low-fat tuna salad, deli meat, peanut butter, scrambled egg whites
Refrigerated Section
Low-fat cottage cheese: any breakfast will benefit
Eggs: need no explanation, an egg-white
omelet is the ultimate “go-to”
Low-fat cheese: add to omelets and sandwiches
for extra calcium, protein, and flavor
Low-fat milk: for cereal, coffee and tea, use to bread chicken
Parmesan cheese: sometimes it is all your meal needs,
combine with unprocessed bran when breading chicken
Yogurt: another perfect breakfast basic (Total Greek 0%)
Water: you CAN NOT be without
Dry and Canned Goods
Cereals: high fiber options for a satisfying breakfast
(Kashi GoLean, All-Bran, Oatmeal)
Fiber-Rich Crackers: when you think you need a snack
Peanut Butter: only if you are able to keep it
in your kitchen without temptation
Soups, low-sodium: cold nights, light meal
Sweet potatoes: add low-fat cheese after baking
or slice and bake for the perfect side dish
Coffee: to help start your day
Tea: to help end your day
Red Wine: sometimes the perfect solution to a long day
Muir tomato sauce: tops just about any meat
Tuna, canned: quick protein addition to a salad
Unprocessed Bran: for breading chicken and fish
Cooking and Storing
George Forman Grill: nothing is easier or faster
Non stick pan: essential
Parchment paper: for preparing fish
Wok: for 10 minute stir-frys
Zip lock bags: for storing extra food before you eat the other portions
