10 Ingredients to always have in your pantry
So the 2 most common things I here from a new or prospective clients is, “eating healthy is too expensive” and “diet food doesn’t taste good and it’s bland.”
The first myth I debunk weekly on my grocery store tours with new clients. This gives me an opportunity to explain, compare and contrast all the options that are available to us (price, taste, nutritional content, etc).
But, when it comes to jazzing up and adding some zest to your meals, here is a list of 10 ingredients to always have on hand for a delicious and healthy meal.
Hot sauce Pick your favorite sauce, it can always add depth and brightness to whatever your making. Peppers contain an ingredient that helps raise the body’s temperature naturally, resulting in more calories burned.
Extra virgin olive oil It is great in salad dressings and marinades , and delicious when drizzled on top of anything from fish to steaks. Use olive oil in place of butter or lard in recipes.
Kosher salt It is a good quality salt, with a coarse texture. Everything needs a bit of salt, even desserts!
Fresh ground black pepper Adds a little kick to any dish, and you can use liberally.
Dijon Mustard It too can be used in dressings and marinades. Use also in sauces, spreads and dips. Its a low calorie way to bring great flavor to many dishes.
Chicken Stock It isn’t just for soups, use it to sauté vegetables, add to water when boiling potatoes, and used it as a base to create sauces and gravy(on occasion).
Garlic Garlic can be used in a large variety of uses. Once again it can be minced and added to any homemade salad dressings or marinades. Or try using in a stir fry dish. We like to add minced garlic when we sauté fresh spinach(YUM)!
White wine vinegar It is essential when making homemade salad dressings, dipping sauces and marinades. You can also use it when poaching eggs. I also use it in my dish washer to help combat water spots. Vinegar also helps stimulate the gall bladder to release more bile, to break down fats in your diet.
Fresh Lemons Can be squeezed over chicken or seafood. Lemon juice lifts and gives a gorgeous freshness to dishes. We like to squeeze fresh lemon juice on top of our salads to add an extra zing. Hate drinking “plain” water? Try adding a slice of lemon to your next glass.
These 1o ingredients are a staple in our household and should be in yours.
There are a million ways to prepare, marinate and season chicken…if you tell me you’re bored, you aren’t trying!
Derek Kuryliw, Certified Sports Nutritionist & Personal Trainer ….for questions or comments [email protected]
