Start 2010 with New Year's Good Luck Greens

Every January 1st my mother prepares a traditional Southern New Year's dinner: a huge pot of black eyed peas, pig's feet and ears, corn bread, and the traditional good luck collard greens. No amount of hot sauce or yellow mustard could get me to eat the pig and I just can't handle the texture of the peas, but I'd happily take a good helping of the greens. She didn't care if I ate any of the pig, but she was sure that I ate at least a spoon full of the peas and the greens for luck and life.

Now that I am on my own and running my own kitchen, I enjoy preparing fresh collards and other dark leafy greens for friends and family. I fall back on the recipe that she taught me with a few pieces of myself in the mix. Care for a little Southern luck? Make a pot of collards for New Year's Day dinner.

It starts with about 4 to 5 pounds of collard greens. Prepare the greens by removing the stems (reserving three to four stems for later) and tear them into medium pieces. Fill your sink with cold water and soak the greens to remove any grit or sand attached to the leaves. Rinse through a couple of times until there is no sign of grit or sand in the bottom of the sink. Leave in clean cold water until you are ready to add to the pot (the cold water will keep them bright and crisp).

Next, prepare the cooking liquid (also know as pot liquor). In a large pot, brown four slices of bacon (maple bacon is my secret) that have been chopped into pieces. As fat begins to render, add about 1/2 cup of coarse chopped sweet onion and the stems which have been rinsed and coarsely chopped. Add a pinch of sea salt to release the flavor. Allow to saute until onion and stems begin to soften and bacon is cooked through. Add a cup and a half of water and bring to a boil. Allow to simmer for seven to ten minutes. Add a healthy amount of your favorite herb seasoning to the liquid.

Begin to add the greens salting in layers as you go. Put a lid on them and reduce the heat. As the greens wilt, the amount of greens will condense. Continue to stir the greens about every ten minutes until greens become dark and tender. Cooking time will vary. During the last twenty minutes of cooking, add 2 tbsp of sugar.

Serve with sliced tomato and onion with hot sauce and cider vinegar on the side. If you have leftovers, freeze in individual baggies for easy reheat for lunch or dinner.

Eat in season: What veggies are at their best in Fall and Winter

For those readers out there who are like me, vibrantly colored fresh veggies inspire you to be creative in the kitchen.  If not, that's okay too...I'll get you there.  I've loved veggies since I was a kid.  My mom used to pack me a tupperware container of carrots and cucumbers to take to school on a regular basis.  On weekends, I would take a break from my late night barbie play and sneak to the kitchen only to "steal" a few red radishes (which needed to be cleaned, trimmed, and salted no doubt).  

As I've grown older, my palette for veggies has expanded and I've come to appreciate the goodness of veggies as they are in season.  That is not to say that I will not partake in a tomato during the winter, but I now make the best of summer tomatoes more than ever. And, in season veggies tend to be at their best in nutrients and are far cheaper than purchasing when out of season.  

So, as we move into the Holiday season--also known as the "cooking and eating season,"-- I thought I would share a few of my winter faves and the recipes in which I most enjoy them.

What's In Season

Winter Squash (such as Acorn and Butternut)

Dark Greens (Collards, Kale, and Chard)

Citrus (Oranges, Tangerines, and Lemons)

Sweet Potatoes

Mushrooms

Radishes

Cauliflower

Brussell Sprouts

Leeks

Apples, Pears

Oven Roasted Cauliflower

Heat oven to 400 degrees.  On a sheet pan, arrange cauliflower which has been cut in large sections, rinsed, and dried.  Toss with evoo and three tbsp of  honey mustard.  Add sea salt and herb seasoning to taste (this can sit in fridge for a few hours if need be).  Roast cauliflower in oven, tossing as needed, for approximately 30-40 minutes until veggie is lightly golden and tender.

Brussells and Bacon

Starting with about 3-4 lbs of nice sized sprouts, trim and halve each sprout and rinse.  In a hot pan, cook off 3-4 strips of bacon (maple if you have it) and drain on towel.  In the same pan, add about 1/2 cup of fine diced sweet onion.  Saute until they begin to brown and add the sprouts.  Season with your fave stuff and toss.  Allow to cook for about seven minutes until they begin to become tender.  Add about 1/2 cup of stock (homemade) and braise for another five minutes.  Crumble the previously cooked bacon and toss.  Serve hot!  

Oranges

Just peel and eat and get that extra boost of vitamin C!

The Rosie Elixir: Hibiscus Tea

Ages ago, I met this fragrant beauty late one night in D.C. on Dupont Circle at Kramer's Books and Afterworks.  She was all clad in a basic white mug with a tea steeper invading the middle.  This would be the first of many times to come that I would drink freshly steeped loose tea made from dried flowers and herbs.  

She was bright red and fragrant on the nose.  Her taste was bitter with a back hint of something I still cannot pinpoint--a little honey, and she was good as gold.  A rich, warming, happy sensation filled my body as I made a new friend in hibiscus tea.  

If you are like me and have West Indian friends, you've likely met her as a bright red drink called Sorrel.  She is also the special something in Red Zinger Tea which is easily found in neat little bags at the supermarket.  

Hibiscus Sabdariffa is a beautiful bold colored flower commonly found in sub-tropical and tropical climates such as the Caribbean.  She is a moody little lady as she blooms when and if she's ready.  The flowers, once dried, can be used to make a beautiful tea to be consumed either hot or cold.  Although her flowers come in many colors, the typical dried flower found in markets tend to be red making for a rich naturally red concoction which can also be used to add color to other foods and drinks (such as champagne...hint, hint).

In addition to all her beauty, Hibiscus tea also has several health benefits.  It is rich in vitamin C and also contains a significant amount of antioxidants making it beneficial for the immune system.  It is also thought to aid in lowering LDL which makes it great for any healthy heart diet.  Its most well known benefit is the lowering of High Blood Pressure.  The consumption of one to two 8 oz cups of the tea daily is said to have these benefits.  

So, how do you find her and make a cup for yourself?  You can often find bags of sorrel or hibiscus in the international foods section of your local supermarket typically where you would find caribbean spices and ingredients.  You can also usually find the dried beauties in the bulk section of most organic markets such as YES! or Wholefoods.  When in doubt, just get some Red Zinger by Celestial Seasonings.  If you find some loose flowers, you're going to need a steeper.  Simply add a few flowers to the steeper and drop in boiling hot water for about two minutes and enjoy. 

Girl’s Night Done Right (and Lite)

Girl’s Night: the time for us ladies to get together, let our hair down, and just be girls. Girl’s Night is the adult version of old school slumber parties all clad with princess night gowns and fluffy pink sleeping bags. Minus the pillow fights (‘cause we cannot mess up our hair and make-up), Girl’s Night is what is always has been—a space to celebrate womanhood and eat cake.

I recently hosted “Girlz Nite” at my place in DC. I hosted over 30 women with the hopes that old friends would reunite and new bonds would be made between strangers. We talked, played games, discussed business, and of course, we ATE! Eating is what the whole night is about—stuffing your face behind your man’s back so he doesn’t know how many slices of cake you had.

Because we girls at “Art.Food.Life.” are all about being healthy and considering the alternatives to food choice, our menu left the taste in tasty minus the bloated bellies and the “oh-gosh-these-jeans-don’t-fit” feeling. So that the ladies didn’t simply find themselves sitting and eating, we engaged them by encouraging them to help us cook which helped to keep the blood flowing and calories burning. By getting everyone involved, we created interaction in an active setting. Our menu, though light, was decadent and satisfying.

Menu:

Tomato Salad over baby arugula with shaved parm and diced red onion
Pear infused white balsamic vinaigrette
Sweet and Spicy Corn and Tomato Salsa with Guacamole Chips
Mushroom Medley over crostini
Asian Chicken Lettuce Wraps
Mini cheesecake shots
Dark chocolate dipped low fat oreo cookies

This menu includes fresh ingredients, lots of veggies, and is low in sugar and sodium. The recipes are easy for anyone to make and portion control is easy because most items are pre-portioned in some way. Here are a couple of recipes for the faves of the night:

Mushroom Medley over crostini—
1 lb sliced white button mushrooms
1 lb sliced baby bella mushrooms
1 lb chopped portabella mushrooms
1 lb oyster mushroom pulled into pieces
2 tbsp butter
Salt
Herb seasoning
crostini

In a hot dry pan, dump in all of the mushrooms. Allow them to cook until they reduce in size about half and render their natural juices. Add butter, salt, and herb seasoning and reduce heat. Allow mixture to reduce by another third and sauce to come together. Total cooking time: about 12 minutes.

For the crostini, if you can get a little help from the store and find crostini style crackers, by all means go for them. But, if you cannot find them (also know as panetini), simply take a petite baguette and cut thin slices on a diagonal. Brush with olive oil and sprinkle a bit of herb seasoning and toast in oven until golden and crispy.

Mini Cheesecake shots—

These little beauties are easy as can be because our recipe takes help from the market.

1 package of Philly no-bake cheesecake mixture
1 package of chocolate cream cookies
1 large can of cherry pie filling
24 plastic shot glasses

In a reinforced gallon sized freezer bag, crush all of the cookies into fine bits like sand. Fill another gallon sized bag with the cheesecake mixture forcing all of the mixture to one corner to create a piping bag. Snip the tip of the bag once mixture is to the edge. Fill each shot cup with a teaspoon of crushed cookies followed by a teaspoon of cherry pie filling followed by a piped dollop of cheesecake. One package of cheesecake mix should make two dozen shots.

These are just a few of the recipes that made our girls night lite and a success. When relaxing with the girls, there’s no reason to forget about eating healthy. Give these ideas a try the next time you enjoy Girl’s Night Done Right.

*if you want the recipes to the other dishes, reply and we’ll send it to you.

...art, food, and life...right?

My family and I enjoy traveling together.  We especially enjoy a road trip.  When traveling by car, we enjoy stopping at regional super markets checking the aisles for unique products or by farm stands peeping through lush local produce.  We thought we'd share some of the neat things we found and tell you what we did with them--just in case they should ever cross your eye.  Some items were unique and some were simply above average old standards.

Red Radishes:  we found a bright red bunch of perfect radishes at a road side stand in Maryland.  The flavor was oniony with the right amount of spiciness.  We decided to dice it and make it a part of a marinade for a fresh asparagus salad (2 tbsp each of radishes, shallot, and sweet red pepper; cap full of apple cider vinegar; 1 tbsp of evoo; salt).

Pear Infused Vinegar: we can't recall where we originally found it.  One night when making a dressing, we wanted a break from the usual balsamic or apple cider vinegars, and there she was, a fresh unopened bottle of pear infused vinegar.  The vinegar was slightly sweet with the perfect vinegary bite in the background.  We simply replaced it in our standard dressing making the salad feel like a new treat.

Vine Ripe Roma Tomatoes: while tomatoes do not seem all that special, lovers of the veggie fruit know how exciting it is to come across that perfectly ripe sweet delight.  These beauties needed to be added to something more special than a regular salad, but left raw so as to not mask the taste.  We prepared a salsa with tomato, onion, and basil adding a hint of oil, salt, and sugar and placed it as an accompaniment to grilled chicken breasts seasoned with herbs de provence.  

Lavender Salt: we found this unique treat at CowGirl Creamery in DC on Inauguration Day 2009.  Fragrant and calming, we initially thought we should bathe in this salt.  But, we decided to use a heavy dose of it in boiling water mixed with aromatics for poached chicken from which we prepared lavender chicken salad (lavender poached chicken diced and mixed with onion, celery, and sweet relish bound my miracle whip salad dressing).

Red Beets: at a market in South Carolina, we came across a huge basket of fresh rose red beets.  We peeled them, sliced them thin and marinated them in herb seasoning, a pinch of salt, and evoo.  We then lightly dredged them in flour and fried them in canola oil until the beets were crispy on the outside and warm and fleshy on the inside.  

That's just a few of the fun things we've come across in a trek for tasty treats.  For us, it all about making meals special and memorable.  After all, it is art, food, and life....right? 

 

Vacation is Over!

My family traditionally has taken a week long vacation in Myrtle Beach, South Carolina during the seven days just prior to Labor Day.  Its like a tradition now and its spread like wildfire among other family members.  This year we were 17 deep and I believe next year we'll be even deeper.  During those seven days, we lounge, we chat, we bond, we laugh, we EAT!  I have the fortune (or misfortune depending on how you look at it) of being a part of a family filled with food and wine enthusiasts.  We plan our vacation meals for weeks prior to the trip and bring ice chests filled with special ingredients, buckets filled with special pots, spoons, and knives, and--of course--several mixed cases of wine and champagne.  

This year, my cousin, Kennice, and I were intent on making sure we stuck to our diets--at least for breakfast.  So, we made our way to a small market that had a small organic section.  We stocked up on soy milk and soy yogurt, crudite, and fruit.  On our way out, I was stopped dead in my tracks by a beautiful pork roast lying gently in a sale case on the meat aisle.  It was only $3.24 making it hard for me to resist bringing it home and adding it to the next night's grilling fiesta.  In the basket this pink beauty went and into my canvas shopping bag to join the party.

I'm sure you're shrieking at the thought that I brought home a pork roast.  And it was a real pork roast, not a tofu chunk disguised as such.  It was pork from a real pig, one of the first domesticated animals in the world.  It has a bad rap and for those who love cracklings, trotters, chitterlings, bacon, and pepperoni, the meat can be life threatening when eaten in abundance.  But some cuts can be as lean as boneless chicken breasts.  It takes quickly to most marinades and can stand up to several styles of preparation.  For those foodies that do not have limited diets, its an awesome source of protein and other nutrients making for a decent addition to break the monotony of weekly meal planning.

So, we planned to marinade our pork in a sweet soy sauce and grill it the next day with asparagus, beets, and thick steaks.  Ironically, the pork was to be a lighter option for those that didn't want a super thick steak.  But, the same night we came home with the meat, the family was in a lurch about what to do for dinner.  I went to the fridge to see what I could come up with and there was the roast.  Light bulb: Asian Pork Lettuce Wraps!  

I began by butchering the meat into medium cubes being certain to remove the center cartilage and any additional fat.  I then marinated the meat in sweet soy sauce for about twenty minutes. If you don't have sweet soy sauce, go for a mix of soy sauce and honey using just a tad of soy sauce.  After the meat has a chance to soak up some flavor, I then sauteed it in canola oil until cooked through and removed it from the pan and allowed it to cool.  In the same pan, I added a cup each of sweet sliced onions and julienne carrots sauteing the mix with a tablespoon of sweet soy sauce until they became tender.  Meanwhile, I diced the medium chunks of meat in small pieces.  When the veggies were tender, I added the meat to the pan until everything came together adding a touch more sauce as needed.  The sauce itself is so flavorful that no other seasonings were needed.  We served up the meat mixture on a platter with iceberg lettuce leaves.  

This little pork roast was inexpensive and flavorful becoming our star that night.  Lean cuts of pork, when prepared correctly, are a great addition to any diet.  Note, we said lean!!!!  As for the beets that you probably did a double take on, we'll save that for another post :-)          

Salad, Salad, I Luv Salad

Most people's idea of salad is simply iceburg lettuce, cucumber, and tomato.  Or, maybe classic ceasar salad for those that like to go all out.  But, there is a plethora of salad possibilities out there just waiting for you to dig in.  Salads are my go to dishes on a hot summer evening or when entertaining for the family.  They go far with just a few ingredients, are inexpensive, and good for you.  Consider upgrading your nightly salad by switching your basic iceburg or romaine for such flavorful greens as arugula, belgian endive, frise', pea shoots, or tasty micro-greens.  Another alternative in lieu of greens is to use a base of hearty veggies such as broccoli or asparagus.  Here are a few of my favorite recipes that I am sure your family will love as much as mine:

Mango Chicken Salad with Belgian Endive this combination of sweet mango with savory endive is the perfect party food as whole endive leaves serve as the vessel for this tasty salad making it as portable as it is tasty.

Ingredients:

2 cups diced cooked chicken breasts

3 cups diced ripe mango

1/4 cup sweet red onion

1/4 cup sweet red bell pepper

1 tsp cayenne pepper

2 tbsp sugar

1 tbsp evoo

salt

fresh black pepper

2 tbsp chopped fresh flat leaf parsley

2 dozen belgian endive leaves cleaned and trimmed

In a large bowl, mix chicken, mango, onions, and peppers together gently pressing the mango as you stir to release juices.  Add cayenne, sugar, and evoo allowing the seasonings to fully incorporate.  Finish the salad with salt and pepper to taste and gently fold in the fresh parsley.  Arrange on a platter with endive leaves surrounding the edges.  

Easy Broccoli Salad this easy salad has few ingredients but is not slight on flavor

4 cups broccoli florets

1/4 cup diced sweet red bell pepper

1/4 cup diced sweet onion (i.e. vidallia)

1/4 ranch dressing

Salt

Fresh Black Pepper

In a large bowl, mix all ingredients together using salt and pepper to taste.  Allow salad to chill for at lest two hours before serving.

Asparagus Salad with Radish Vinaigrette this unique combo of veggies is simple, but intensely flavorful and a surprising delight

1 bunch pencil thin asparagus

1 tsbp finely diced radishes

2 tbsp finely diced sweet red bell pepper

2 tbsp finely diced sweet red onion

1 tsp apple cider vinegar

tsbp evoo

all purpose salt-free herb seasoning

salt

fresh black pepper

In a zip top freezer bag, add the ingredients finishing with just a pinch of coarse salt and fresh pepper.  Store in fridge for at least an hour before serving.  

Consider these options for your next dinner party, brunch, or just as a side dish for Saturday supper. They are sure to add a little something extra to your culinary arsenal.

Cucumber, Cucumber, Cucumber: I luv Cucumbers and You Should too!

Cucumbers might just be God’s gift to women (no offense men). A natural diuretic, cucumbers contain over 95% water which is naturally distilled meaning that a little cucumber goes a long way when it comes to the prevention of water retention--which can be akin to the “devil” when it comes to a woman’s body.

Cucumbers, in their fleshy and juiced states, encourage water elimination through urination and when applied topically (like those fancy ladies in white robes at the spa) it will reduce fluid in common water retaining areas such as beneath the eyes. In addition, its ability to keep you hydrated also assists in reducing water retention.

Amazed? It is also high in Vitamin C and anti-oxidants which makes it a great addition to an imuno-defense diet and isn’t a bad thing when it comes to detoxifying and purifying the skin for that healthy glow we love (also why it's in so many beauty products). An excellent source of potassium, cucumbers are also a great addition to any diet aimed at reducing high blood pressure.

Sold? Probably. So, consider purchasing more cukes on your next run through the produce section. When possible, purchase cukes from a farmer’s market or spring for the individually wrapped English cukes as these babies typically are un-waxed making the skin edible and thus a great source of fiber.

Try these recipes:

Cucumber Spa Water
Drop about a dozen slices in the bottom of a clear pitcher and lightly muddle them just to release the juices. Fill the pitcher with cold water and allow to steep in the fridge for about an hour. Enjoy this refreshing and gorgeous elixir daily and let this green beauty do its magic.

Cucumber Salad
Mix about 3 cups of thinly sliced cukes (skin on) with about 1 cup of onions in a large bowl. Add .5 cups of thinly sliced roasted red peppers (from the jar) and a tbsp of dried celery leaves (if you can find them). Mix together with three capfuls of good apple cider vinegar, 2 tbsp of sugar, and ¼ cup of evoo. Finish with your favorite salt-free herb seasoning, lots of fresh black pepper, and sea salt to taste.

Are You Sure You Really Want It?

Ingredients: soybean oil, water, buttermilk, egg yolk, sugar, distilled vinegar, salt, phosphoric acid, [dehydrated] garlic, modified corn starch, [dehydrated] onion, xanthan gum, monosodium glutamate (MSG), potassium sorbate, sodium benzoate, spices, natural flavors, calcium disodium EDTA, disodium inosinate, and disodium guanylate.


Would You Eat This?

Probably not. So, why are you slathering RANCH dressing all over your salad? I admit, Ranch is good. In fact, it’s great and besides, where would carrots be without it. But, most standard store bought products include some combination of all that stuff, some of which spell check doesn’t even recognize. So, do you really wanna eat it?

If that’s not enough, consider this…two tablespoons (that’s about two of your soup spoons worth) has 130 calories (120 from fat), 13 g of fat (2 saturated, 0 trans fat), 10 mg of cholesterol, 240 mg of sodium, 2g carbs, 0 fiber, 0 protein, 0 vitamins A or C, 0 calcium, and 0 iron.

Imagine that you should not consume more than 2000 calories per day and no more than 25 grams of fat and 1800 mg of sodium. Was this salad really worth it? Not in the least!

Consider this…make your own dressing. I know you creamy dressing lovers may initially turn your nose up a vinaigrette, but considering the list of ingredients above, a basic dressing of evoo, vinegar, and herbs sounds appealing to me.

Start with a basic mix of 2 to 1 oil to vinegar. Experiment with various types of vinegars and herbs (fresh and dried). Use a blender to get a greater emulsion (thicker) and try adding a tbsp of honey and Dijon for a change in consistency and taste. Trust me, it’s worth it and you won’t regret this change.

Pea Shoots: a shot of nutrients

A few months ago, I joined a friend for dinner at Proof in downtown Washington, DC.  Proof's menu is very eclectic and not for those not willing to try something new and different and God forbid if you should ask the chef to create a variation on your meal choice such as add raw onion to your salad because you like it that way.  

That night I tried the Roasted Beet salad with Pea Shoots.  I had no idea what a pea shoot was but figured that if it was a salad ingredient, I'd probably like it.  Similar to micro greens or other spouts, Pea Shoots have a mildly intense flavor that stands up to other flavorful ingredients in fresh green salads.  I didn't eat every beet on that plate, but I certainly lapped up every possible tiny tender pea shoot green which really only served as a bed for the beets.  

Stuck with this great flavor in my head, I ran to Trader Joe's and searched the produce section in hopes of finding pea shoots.  And, there they were nicely packed blaring with bragging rights that these little tenders were packed with vitamin C.  What?  Could there be more?  Indeed.  It turns out my little pea shoots contain 7 times more vitamin C than that wonder fruit they call blueberries.  In fact, one portion (2cups) contains about 36% of the RDA of Vitamin C and about 15% of Vitamin A.  Not only that, it is also an awesome source of folic acid which is a part of those wonderful B vitamins which helps make healthy cells and blood and helps you prego chics in the development of your unborn baby.  Its low in carbs, calories, sugars and sodium and can be an additional source of protein and fiber.  

Sold?  Since you probably are, consider trading out your romaine for pea shoots and let me know what you think.  The following recipe is one my favorite ways to eat them:

Asian Pea Shoot Salad (serves two as a meal)

4 cups pea shoots (rinsed and drained)

.5 cups thinly sliced red onion

.5 cups shredded cabbage

.5 cups shredded carrots

.5 cups mung bean sprouts

mix the ingerdients together and toss with a low fat/low sodium asian vinagrette

Ready? Set? Cook!

….the first step to transitioning to a healthy lifestyle is learning to prepare more foods at home and limit eating out. Preparing your own food is the best way to be sure of what’s on your plate. Controlling the contents of your food helps you to better manage sodium, cholesterol, and calories as well as the quality of ingredients. But, before embarking on your new life as a home cook, you must first get your kitchen in shape. Here are just a few ideas to get you started:


Assess Your Pantry. Whether it is empty or full, taking stock of what you keep in stock is important. When it comes to spices, if all you have is salt, and salt based products, throw them out. Limit yourself to a basic sea salt and one other spice--such as seasoning salt or garlic salt--that has salt in it. Add a few new staples such herb seasoning blends, pepper blends, citrus peels, and the like which add tons of flavor, but reduce the amount of salt used.

Next, limit the number of prepared sauces, including salad dressing, in your pantry. Prepared sauces tend to be high in sodium and calories. The best option is to make your own. The best way to do so is to keep on hand ketchup, apricot preserves, pure honey, Dijon mustard, various vinegars, and extra virgin olive oil. These are the bases of many homemade sauces and individually pack a lot of flavor.

Spices and sauces tend to be the biggies of those pantry items that silently add tons of calories, salt, and fat to your food and even a little bit is sometimes too much. But, in addition to spices and sauces, packaged and canned foods also need to be carefully considered when stocking the pantry. In this area, good pantry staples are basmati rice, barley and similar grains, whole-grain and veggie pastas, no sodium stocks (homemade is the best), no sodium canned tomatoes (diced, whole, or sauced), and canned fruit with no sugar added.

The Deep Freeze. The more you have available at your beck and call, the more likely you will be to prepare foods yourself. Stock your freezer with fresh meat and flash frozen veggies. Like the meat you freeze just after purchase, flash frozen veggies are frozen at their peak of ripeness. So, any fruits and veggies you purchase from your frozen foods area are almost as good as buying fresh.

Pre-portion meats in the quantities commensurate with the types of meals you plan to prepare. For example, freeze one boneless skinless chicken breast for chicken salad. Freeze four bone-in chicken breasts in case you plan to have company. Do the same with beef, pork, and turkey. You can even pre-portion ground meats in preparation for meat loaves or ragu sauce.

Avoid stocking up on prepared frozen foods such as pre-packaged dinners and entrees. Items slated to be fast and easy might be just that, but they are likely to have many preservatives and lots of sodium to make them that way.

Pots, Pans, and other random supplies. Make sure you have the right stuff for the job. Stock your kitchen with the following items for the best results in the kitchen:

One 12 qt Stock Pot with lid
One 4 to 5 qt dutch oven with lid
One oven safe Grill Pan
One stainless steel or other non-reactive 12 inch fryer
One non-stick 12 inch fryer
One non-stick 8 inch omelet pan
One or more 2-3 qt sauce pans with lids
One or more small sauce pans with lids
Two or more large colanders
One large wooden cutting board for all things not meat and One non-porous cutting board for meat prep
Two or more mixing bowls of various sizes
One large and one small whisk
One all purpose serrated knife
One 8 inch chef’s knife (one that you love and can last forever)
Several heat resistant spoons, “spoonulas”, and spatulas
Baggies and storage bowls
Serving ware, flatware, napkins and other essentials that make you want to sit down and eat at home

These suggestions are not the end all be all to the plethora of options for your kitchen. But, it serves as a guide for those who are unsure of where to start. It also serves as a baseline for your shopping list. Whatever you do, by all means avoid the snack aisle!