Kitchen Essentials

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Kitchen Essentials

A few basic kitchen tools will save you time and effort in the kitchen.

Here’s a list of the essential gadgets you need to create most recipes.

Measuring Tools

Whether or not you’re trying to lose weight, eating appropriate portion sizes is an essential part of a healthy, balanced diet.

Our eyes often deceive us.

Something as simple as the amount of meat or cheese on our sandwich can easily add up to extra calories we didn’t even realize we were eating.

Measuring is also important for successful baking, which requires precision – just the right balance of leavening and browning agents is needed.

To measure foods accurately, you need a few essential tools:

*A liquid measuring cup (2-cup capacity)

*A set of dry measuring cups (1-cup, 1/2-cup, 1/3-cup, and 1/4-cup sizes)

*A set of measuring spoons (1 tablespoon, 1 teaspoon, 1/2 teaspoon, 1/4 teaspoon)

*A food scale.  The scale should measure pounds and ounces as well as grams.  Most measurements will be in ounces, but for those foods concentrated in calories, portions are often measured in grams.

*A calculator


Choose nonstick cookware (preferably ceramic) so you can heat foods without adding fat.

Here are the basics you’ll need to have on hand.

*An ovenproof skillet or saute pan with a lid

*A large (7-quart or bigger) stock or soup pot with a lid

*1-quart and 3-quart saucepans with lids

*Several 15 x 10-inch baking sheets

*A roasting pan with a rack at the bottom

*A 9 x 13-inch casserole or baking dish

*A steamer (some pots and pans come with a steamer insert; or you can buy a freestanding steamer basket for the pot you’re using)

*A colander

*Nonstick muffin pans, regular and miniature sizes

Cooking Utensils

The following tools are essential for any home cook and will make your time in the kitchen much more efficient.

*Slotted spoon – helpful for lifting steamed, boiled, or poached items out of their cooking liquids.

*Tongs – handy for grabbing meats off the grill and retrieving boiled vegetables, pasta, and other too-hot-to-handle items.

*Spatulas – perfect for lifting omelets, flipping pancakes, and turning burgers and other meats on the grill.

*Whisk – you’ll need a metal whisk for mixing together dry ingredients or whipping egg whites in a metal bowl.

*Mixing spoon -a wooden spoon is ideal for stirring sauces and soups.

*Spray bottle – visit your local health food store for an oil spray bottle or mister, which will spritz a minimal amount of fat in the pan.

*Handheld zester and grater – this tool adds nutrition as well as flavor to your food.  More than 50% of vitamin C in citrus fruits is in the peel, so add a dash of refreshing zest to your tea, salad, or hot cereal.  They’re also handy for grating hard cheeses like Parmesan, and by grating cheese finely you can add a concentrated dusting of flavor without overdoing it on fat and calories.

*Blender – this appliance is useful for making smoothies and creating a smooth, silky texture in blended soups and sauces.

*Mini-chopper – if you hate chopping garlic, a mini-chopper that holds just a cup or two is a lifesaver.  Not essential, but definitely an affordable luxury.

*Tenderizer – this handheld tool resembles a mallet, made of wood or metal, flat on one side and with spikes or ridges on the other.  Pummel your meat to break down tough fibers and give your marinades more places to seep in.

*Mortar and pestle – another optional tool, but worth considering if you plan to buy and use whole spices.  You can also use a clean electric coffee grinder to finely grind spices.

*Baking liners – use parchment paper when baking to avoid buttering or adding extra oil to pans or baking sheets.  Parchment is an eco-friendly alternative to foil when wrapping foods to lock in moisture and flavor before baking in the oven.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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