10 steps to a Whole & Healthy Kitchen
These are basic culinary principles that when applied, will carry your cooking from boring and occasional, to extraordinary and daily. I am so so so passionate about these principles. I have applied them to my own kitchen, and if you apply them to yours, I guarantee you will find success and JOY in your kitchen and cooking!!!
When we plan ahead for what we want to make, we are then prepared ahead of time and more ready to cook. Have you ever stood with your fridge open trying to figure out what to make only a few moments before you start cooking dinner? Well, this can become stressful if you don’t have all the ingredients or cant think off the top of your head what to cook. Planning ahead takes away the guess work and the stress in the Kitchen. The cooking happens more naturally when we know the ingredients and recipes that we are cooking with ahead of time.
Being prepared, means freedom of mind. A way to inspire this freedom is to get a white board with a magnet from the dollar store and put this on your fridge. I plan the meals (mostly dinners) I want to make for the following week ahead of time. I write the recipe names on the chalk board and from this list I make my ingredients/shopping list either to take with me to the store.
I try to make recipes that can reuse an ingredient many times to help save money. For example, if I want to make Pesto Quesedillas, I also plan to make Pesto Pizza’s that week, and Pesto Pasta the following week, so I can ensure that I use up that ingredient.
I even make a little jot note of breakfast, lunch and dinner right before I go to bed and leave a note to myself on my kitchen counter. This helps me to soak beans if I will need them, and not have to think about “what to make” the next day. It saves time and thought power!
Read the recipe all the way through.
I used to try and skip this step. I would skim through the recipe only to realize I either didn’t have the ingredients, the tools or the know how to do it. Instead, I learned to read recipes all the way through in order to see the WHOLE of the recipe. Once I see the whole of it, I can get jazzed up about wanting to eat this amazing meal.
Once you have read the recipe all the way through you can decide if you want to make that for the upcoming week.
Try choosing one day per week [I like Sundays] to read through recipes and pick which ones you want. From these choices, they can go on the white board [as mention in step 1] and now you can write down the ingredients you will need on your note pad.
Be sure to take this list with you when you go shopping so you don’t forget anything.
I also make sure to keep the recipe open on my counter [if a book] or my phone open to the recipe on my counter so I can reference the recipe step-by-step as I go along.
The recipes found in this website are numbered to help you with making the cooking process easier, and the ingredients are beside the instructions for easy viewing pleasure.
Set your 'Mise en place'
Mise en place translates to “put in place”. It means to get all your prep work done before you start cooking and set it in its place on the counter, where you can use it.
What I often do is put out the spices, ingredients and equipment for my evening dinner before my time to start cooking even begins. This helps me to be committed to making that particular meal when the evening time comes, instead of letting the settled relaxed feeling of the couch hit me.
Putting out all my ingredients and spices onto the counter also helps me save time by not having to figure out what to eat just before dinner or be scattered trying to find all the ingredients in my kitchen.
I also try to caramelize my onions, cook my lentils or chop/dice my vegetables before I actually “start” cooking. This is what chef’s do, but since you are learning how to cook great food, I promise you, this step may seem like an extra one, but from a whole perspective it actually saves you time and effort as you go along. So its worth it!
I love having all my ingredients and spices ready for me to grab and to use. This step is a do not skip step in my opinion. It has helped me so many times to make amazing meals in an organized and natural manner of grab and use and store.
Salt has received a bad rap. I have learned to unwrap the gift of salt and use it in every dish to add boundless flavor and depth.
The salt I use most often is sea salt (fine grind) but another great salt is Kosher Salt. There is no need to have any other salt then Sea salt, kosher or the beloved Himalayan pink salt.
I put my sea salt in a small glass container and let it sit on my counter beside my oil and cracked pepper. I literally pinch my salt with one finger and thumb for adding dribbled salt to the top of dishes, and two finger pinch (or more) to go in soups, stews etc. I find salt is often what’s missing when food is bland.
I keep my himilayan salt in a salt shaker to add to food right before serving. If you want strictly healthy salt, himlayan salt cannot be beat since it contains over 84 minerals and trace elements, including calcium, magnesium, potassium, copper and iron. So it does more than just make your food taste better.
Spices are the bestest
I used to fear spices and therefore did not use them. I did not understand them and thought I would screw it up if I tried to put them together. I also did not know how much to use and what’s too much.
What I began learning is that spices are our friends. There is a particular ratio that you can go by when you use spices, and if you follow it you cannot fail.
Use anywhere between 1/2 tsp to 2 tsp per spice used in any dish. I generally put my spices into simmered down onions, or oil. That helps to absorb and smooth out the flavor in order to transfer it evenly throughout the dish.
I also find spices have “groups”. And if you use the particular spices in each group together in the ratio given, you will have flavorful dishes that hit the mark every time.
I break down the different “spice groups and ratios” in this “How to Use Spice” article.
Taste your food and adjust
Often times we can follow a recipe exactly and still have it fall short. This is because of many factors. Some including the brand of spices/ingredients, the size the vegetables are cut, how fresh the ingredients are, if you use organic and quite frankly who grew it or touched it along the way.
A way to avoid average cooking is to taste it before you serve. I am not one to taste as I go, simply because I find taste intensifies as it sits, and so, I save my taste for when I feel the dish is [almost] complete. I often add the same spices I used in, or salt.
I also love soya sauce such as tamari or braggs or even honey or maple syrup for sweetener.
You can also use lemon at the end of your meal to enhance flavors and make them pop. Especially for any soups, stews, fish, rice bowls or salads.
If you remember you want to perfect ratio of salt, sweet, sour and bitter…. you will be able to add a little bit of whatever you think is missing, at the end of each meal to make it to your perfect taste.
Keep your pantry stocked
Having a stocked pantry makes for cooking options. When I can look in my cupboard, fridge and freezer and splice together a quick bombdiggity whole & healthy meal, I am grateful. It saves time in shopping, in over spending, in fast food or unhealthy choices.
I found a way to shop and stock, as I call it, when we literally had close to zero on the scale of money. Check out my Favorites Ingredients Article, and no matter how tight we were in money, I never compromised on having these ingredients in my home (almost) at all times.
Having your pantry stocked saves you time by knowing what your going to eat ahead of time, and helps you to be more focused in how you use your ingredients to ensure you use all of them before you need to shop again.
A stocked pantry also contributes to creativity. Your many ingredients and spices become your paints and your cooking tools your brushes.
It’s okay to make mistakes
Its okay to make mistakes because you always learn when you do! If you take the attitude whereby you know that making mistakes is part of learning, you can also have the attitude that no matter what happens you ARE enabling yourself to to succeed as a home cook.
Being afraid of what spices to use, or how long to cook, or what its suppose to look like [and I’ve been there!]……will only prevent you from being an amazing home cook that is inside you waiting to blossom.
Julia Childs, the beloved French Chef, says “The only real stumbling block is fear of failure. In cooking you’ve got to have a what-the-heck attitude.” When you say “what-the-heck and throw a dash of extra spice in a dish you are TRUSTING the process. Trust will breed epic results. Without trust, there is only fear and fear will produce bland and boring food.
Tap into your heart center, find that “what-the-heck” attitude and trust yourself through the process of cooking. The worst that can happen is you eat a mediocre meal, you learned something or you eat out for the night. You’ve got this!
Soak your lentils & beans
The reason why lentils and beans make it to our top 10 WAHK list, is because we eat lentils and beans a few times a week. They are part of our life, and part of any whole and healthy kitchen. Learning to use them probably is a key to your success with them.
The upside of lentils and beans is they are jam packed with nutrients. In a cup of black beans according to DrAxe, there are 15g protein and 15g fibre. There is also a good source of iron magnesium, manganese, copper and zinc. As well as potassium, calcium, folate, vitamin B6 and selenium. They are also filled with disease fighting antioxidants.
In 1 cup of lentils you will find 18 g protein and 16 g fibre. You will also find, according to the worlds heathiest food website, that they are an excellent source of molybdenum, folate, copper, phosperous and maganese. They are also a good source of iron, protein, vitmain B1, Panthothenic acid, zinc, potassium and vitamin b6. They are also a superfood!
One down side of lentils and beans is often the gas. Yep I said it. We all get gas when we have beans. However, there are a few tricks to help combat that. One being add sage leaves to your lentils/beans when they cook.
Read this article on “How to Cook Lentils & Beans” to learn how to prepare your beans and lentils for utmost health, taste and cost benefits.
"Love thy Food"
Yes, its true, Love is the key ingredient in every single meal. When anyone asks me whats in my food, I will often say its Love. Because honestly it is. I loved the ingredients I chose, the process I took to make it and I love the people I am making the food for. This aint no airy fairy love, this is an all powerful Love of Service. It is the inspiration behind the joy that can be unleashed in the cooking process. We want to bring this love and joy out, and use it.
Love is the power that leads the cooking process. If ever I worry about how a dish will turn out I pause, I listen and reconnect with the love in my heart and move on. Even if I make a spontaneous move and choose a random spice, it often will kick the meal up the perfect notch, proving yet again, that love is the way and the answer. Julia Child speaks about love being important in cooking as well: “Cooking is like love — it should be entered into with abandon or not at all” Love your food, love your self, love the process, love those you are feeding and you will be filled with the Love you Give!