Nutrient Dense Kitchen 101
Eating nutritious food does not have to be expensive or complicated. A question many ask is, "How can I prepare more nutritious meals for myself and my family that doesn't break the bank?"
Think Local. Buying local can be better for you, the environment and supports the local community.
Look for organic fruits and vegetables at your local farmers market or CSA (Community Supported Agriculture). Typically, prices at farmers' markets are lower than what you'd pay at the grocery store, but not always. Locally grown produce is often healthier because it's fresh and often organic.
My bargain shopper friends love to shop at the market during the last 15 to 30 minutes before closing to save extra money. Many vendors will be willing to sell unsold food at a discount, so they don't have to take it back home or risk it going to waste.
Buying organic, grass-fed, and pasture-raised beef or chicken may be a bit spendy, but there are ways to make those dollars stretch. First, it may be helpful to know a little about food production and quality to make the best and most feasible choices.
Regenerative and Sustainable Agriculture
Sustainable Agriculture will incorporate methodologies to promote soil health, minimize water use, and waste. Also, it will support the health and well-being of the farmworkers and livestock. (Nutritional Therapy Association (2020). Culinary Wellness, Student Guide. Pg.11)
Regenerative Agriculture incorporates farming principles and practices to enhance the soil, improve biodiversity, improve watersheds, and enhance ecosystems. Its focus is to capture carbon in the soil to combat the current trend of climate change.
Modern Agriculture and Industrial Feed Lot Farms deplete the soil, contribute to air and water pollution, utilize toxic chemicals to the plants and animals. These chemicals and practices have tragic, damaging, and long-lasting effects on soil ecology, biodiversity, and waterways. As well as the farmers' and farm workers' well-being and health. (Nutritional Therapy Association (2020). Culinary Wellness, Student Guide. Pg.12)
Bottom line: Foods from sustainable farms and ranches have more nutrients for our health and the environment.
Check out Farmers Footprint to learn more about the Regenerative Agriculture Movement and how modern farmings use of pesticides has damaged our soils and the health of everyone. Or Watch Their Film
The Basic and Best Kitchen Staples
Let's start with the basics, stock up on the best kitchen staples, and take steps to lessen food waste (money in your pocket).
A great option to enjoy more grass-fed, pasture-raised meat for those wanting to save money at the grocery is to buy less of it and supplement with more budget-friendly plant-sourced pulses like beans and peas, and lentils. Lentils are my favorite because I can cook up a big batch and use them in salads, sweet potatoes, and other vegetables, and they are a great added side dish throughout the week.
Use a less expensive cut of meat, the tougher meats like pork shoulder, top sirloin, and stew meat to make them tender and delicious cook them low and slow in a slow cooker, or braise them. Tenderize the meat by dry rubbing on Kosher Salt.
EGGS - probably one of the least expensive whole food sources of protein you can buy. Look for Pasture-raised, as these hens are free to range outdoors as they please. Eggs make for easy and delicious dinners, bake eggs with vegetables and bacon, make a crustless quiche or frittata. Keep hard-boiled eggs in the refrigerator for a healthy snack on the go.
Frozen fruit or vegetables are less expensive than fresh; they have a much longer shelf life and maybe more nutritious because they are picked at their peak and immediately frozen, locking in all their nutrients.
You may be surprised at how simple you can create healthy meals with a few simple ingredients and the best cooking methods to prepare nutritious and delicious meals.
Less fuss and more fun in the kitchen.
Sautéing or stir-frying
Sauté or Stir-fry in a small amount of olive or avocado oil for a short amount of time is the fastest and most delicious way to prepare a meal. Broccoli, cabbage, kale, celery, carrots, snow peas, shrimp, chicken breast and thighs, cubed or thinly sliced meats work great. My favorite is thinly slicing top sirloin or flank.
Sautéing will provide a crisp surface and tender, juicy insides on your meat and vegetables. Cleanup is a breeze because you can make the entire meal in one pan (Nutritional Therapy Association, Culinary Wellness Guide, pg. 117)
Braising
To braise - first sauté aromatic vegetables like onions, shallots, and garlic in Olive or Avocado Oil. If cooking meat cooking first brown the meat all over to seal in the flavor and juices
Add a variety of vegetables, think outside the box, Brussel sprouts, carrots, Bok Choy, and then enough liquid, such as bone broth, to cover about 1/3rd of the food in the pan. Bring to a boil, then immediately turn down the heat to medium-low or low. Cover and simmer, ever so gently, until the vegetables are fork-tender, and the meat is tender and easily comes off the bone. If you're only using vegetables, you can add the vegetables and liquid immediately after sautéing the aromatics. Add woody herbs like rosemary and thyme with the vegetables. You can add softer herbs at the end. (Nutritional Therapy Association, Culinary Wellness Guide, pg. 115)
Add a variety of vegetables, think outside the box, Brussel sprouts, carrots, Bok Choy, and then enough liquid, such as bone broth, to cover about 1/3rd of the food in the pan. Bring to a boil, then immediately turn down the heat to medium-low or low. Cover and simmer, ever so gently, until the vegetables are fork-tender, and the meat is tender and easily comes off the bone. If you're only using vegetables, you can add the vegetables and liquid immediately after sautéing the aromatics. Add woody herbs like rosemary and thyme with the vegetables. You can add softer herbs at the end. (Nutritional Therapy Association, Culinary Wellness Guide, pg. 115)
Kitchen Cooking and Storage Essentials
Cast Iron Cookware is ideal for one-pan cooking, versatility, and your health. It can go from stovetop to oven, and it is naturally non-stick; it gets better the more you use it as it seals in the seasoning, clean with warm water and no soap; it is long-lasting and inexpensive.
Glass Storage Containers the only way to store all food from leftovers to bacon fat. Buy a variety of sizes, shapes, including Bell Glass jars, are great for everything.
Stainless Steel Insulated Water Bottles are a great way to take water with you wherever you go. They keep the water the temperature you like, are better for the environment, and, most importantly, unlike plastic, they do not leech harmful chemicals.
Reusable storage bags use Food-grade & Eco-friendly material, Silicone & Plastic Free, PVC-Free, Chloride-Free, BPA-FREE, ensuring no harmful chemicals leach into your food. The best part they are reusable, so no need to buy plastic bags wraps. Easy to wash and reuse..
Start with baby steps
Like most things in life, eating sustainably and cooking more nutritiously delicious and healthy meals starts with baby steps. No need to change everything all at once and feel added stress. When you begin to feel overwhelmed, focus on just one or two things. For example, if you can't always afford to buy sustainably raised meat, find ways to serve meat less often. Plan your weekly meals, and shop with a list, so you don't overbuy. Begin to cook in bulk and freeze the leftovers for lunches or when you are short on time.