If you've resolved to eat healthier in the New Year, buying the
right foods is only half the equation…
"A lot of people think they have to be a gourmet cook to
eat healthier, and that's definitely not true," says Karen Goldberg, a
registered dietitian and owner of Nutrition 101 in Wayne. "You can do a
lot of different, interesting food prep with simple gadgets."
When you have the correct kitchen tools, "you'll be more
likely to eat at home, make your own meals and eat healthy.” Stocking a healthy
kitchen is doable on any budget. Think of basic kitchen purchases as
investments in a healthier lifestyle.
SLOW COOKER
They're perfect, she says, because they "let you toss in
the ingredients in the morning and have a hot meal cooked and ready when you
get home at the end of the day." Plus, she adds, the longer cook time
helps lean meats become tender and juicy without added fats and oils.
IMMERSION BLENDER
Soups, those packed with vegetables and beans, not creams and
butters, are a great healthy meal fix, especially for the cold weather months.
But store-bought canned varieties often pack whopping amounts of sodium.
Palinski suggests making your own soups to better control the nutritional
value. If this sounds like a gourmet feat, there are some surprisingly simple
recipes out there – and using an immersion blender can help achieve a perfect,
smooth texture. The lightweight, handheld gadget blends and purées soups right
in the pot and without the mess of hauling soups to a blender or food
processer,
CITRUS SQUEEZER
Look beyond fats and oils for flavoring dishes. Herbs, spices
and citrus — lemon, lime, oranges — add vibrant flavors and tastes with far
fewer calories than an extra dash of oil or pat of butter.
STEAMER BASKET
The details: Yes, vegetables are healthy, but frying or sautéing
them could add a lot of extra fat and calories, warns Palinski. For a healthy,
easy alternative, toss veggies in a steamer basket and enjoy them au naturel.
VEGGIE SPIRALIZER
The details: "Spiralized" food is all the rage today,
for good reason, says Goldberg: "They're very, very simple to use."
Use one to secure vegetables and thinly slice them into spirals or rings.
NINJA BLENDER
The details: "A high-quality blender is a must-have for any
kitchen," Palinski says. Goldberg's choice for a top-notch blender is the
Ninja because of its strength and versatility. An added bonus – it lets you
blend smoothies right into single-serve, to-go containers.
CHEF'S KNIFE
Having a good knife lets you easily chop, dice and slice almost
anything. Chop and prepare things like peppers or cucumbers at the beginning of
the week so they're waiting in the fridge to be added to meals or snacks for
the rest of the week."
CAST IRON PAN
Cast iron pans last forever, heat foods evenly and can be used
on the stovetop or the oven. They're inexpensive and easy to use. An added
bonus, she says, is that they "also add extra iron to your food."
Though minimally, so don't forget to eat those iron-rich foods, too.
SMALLER PLATES
The size of the average dinner plate has steadily increased,
from around 9 inches to 11 and 12 inches over the past few decades. This
difference in size is significant – people tend to just fill up whatever plate
is in front of them. So larger plates mean larger portions. "People have
no idea what a portion should be." For greater portion control, try serving
meals on smaller plates, such as 9 1/4-inch ones.
LOW-FAT COOKER
If you just can't part
with the crisp taste of fried foods, Palinski suggests the ActiFry cooker,
because "it creates foods with a taste and texture similar to deep frying,
but with only one tablespoon of oil for the whole recipe." Resembling a
rice cooker or slow cooker, the ActiFry stirs its contents rapidly with hot air
and a few drops of oil, resulting in healthier French fries, stir-fried
vegetables and meat dishes.
BY SOPHIA F. GOTTFRIED
