The Makings of a Simple and Flavorful Kitchen
Midtown Willowbrook's Food and Beverage Director Laura Valcour and Fitness Coach Robb Bishop recently invited members to partake in an interactive and informative cooking demo where the pair shared how to keep it simple in the kitchen with tips and recipes that compliment any workout regime.
For our members near and far who weren't able to attend, we're sharing a few takeaways from the event to help keep your kitchen a simple, healthy and flavorful one.
1. Shop in season for the best flavor and prices.
Not only are foods in season cheaper as demand is met by quantity, but they actually taste better. When produced out of season, foods are typically harvested early and often lose their flavor and full nutrients potential as a result of refrigeration during transport. (See seasonal produce chart)
For those of you with a green thumb and ample space, consider growing a few fruits, vegetables, and herbs in your own backyard. The best part of growing your own food is you know exactly what went into growing what you serve yourself and your family. If you’re not one for gardening, your local farmers market is the next best thing.
Timesaver tip: Chop veggies and place them in Ziploc bags on a shelf at eye level in your refrigerator for a quick healthy snack, a quick stir fry dinner or salad fixings! Why at eye level? Placing food in your refrigerator at eye level stops you from wandering to look for other items.
2. Keep your pantry stocked with staple items.
Laura suggests every household should have a pantry stocked with these 14 staple items at all time:
- Canned no-salt-added beans (black, garbanzo, great northern)
- Brown rice and/or whole grains (pasta, bulgur, farro), quinoa
- Old-fashioned or steel cut oatmeal
- Canned no-salt-added diced tomatoes, tomato sauce
- Low-sodium vegetable and/or chicken broth
- Canned tuna
- Tahini, reduced-salt soy sauce, hoisin sauce, garlic chili paste
- Raw almonds, walnuts, pumpkin seeds and sunflower seeds
- Dried unsweetened fruit apricots, dates and raisins
- Whole wheat flour, unbleached all-purpose white flour, cornmeal, sugar, brown sugar
- Baking soda, baking powder, corn starch
- Dijon mustard, honey (local)
- Cider vinegar, balsamic vinegar, red wine vinegar
- Extra virgin olive oil, sesame oil, canola oil
3. Alter flavor combinations with a variety of herbs and spices.
What flavor combinations go best with which food? From basil to clove to oregano, check out Cook Smarts' Guide to Flavoring with Spices to find out the best way to add flavor to your next dish.
If you're looking for ways to introduce more flavorful and healthy meals into your diet, try Laura's Plum Sauced Chicken Wrap, Blackened Chicken/Salmon Salad, and Thai Chicken Wrap. Download the recipes here.
Timesaver tip: Make 2-3 types of marinades; portion into Ziploc bags and freeze for later.