How to Stock a Healthy Kitchen with Chef Devin Alexander

Last week, I talked about the tools needed in your healthy kitchen. So the next logical step is to talk food! What do you need in your pantry to live a healthy lifestyle? Obviously this somewhat varies from person to person based on your personal goals and your individual tastes. However, there are definitely items I’d consider “Must-Haves” to set yourself up for success. And then there are tons of other foods that support transforming the Must-Haves into delicious, decadent dishes.

In upcoming weeks, I’m going to present chances to win copies of my new cookbook, “I Can’t Believe It’s Not Fattening!”, and you may just find yourself wanting to, and loving, cooking more. So I’m going to use that book as the inspiration to help stock your pantry.

Must-Haves:

• Strong-flavored extra virgin olive oil – I only use a little bit of oil in my cooking, so I like to use an olive oil with a robust flavor, that way I can taste it without having to overuse it. I also fill my olive oil sprayer with it, too. You can mist the top of oven-fried chicken or French fries with a tiny bit of oil to mimic the oily flavor of fried food. Note: Extra light olive oil is only “light” in flavor, not “light” in fat or calories. So go for a good extra virgin one.

• Lean protein – It’s important to always have a lean protein on hand. You need protein to fuel your body and to build, support and/or repair muscle. I always keep a bag of frozen boneless, skinless, chicken breasts and shrimp in my freezer; I defrost the chicken the night before I want to use it, but the shrimp is great for those last minutes, “oh, drat, I forgot” since it defrosts and cooks quickly. My book incorporates all kinds of lean proteins: boneless, skinless chicken breast, London Broil (also known as top round roast), 96% lean ground beef, 99% lean ground turkey, and chunk light tuna in water (perfect to have on hand at work!). Shrimp and boneless, skinless chicken breasts should be bought frozen (which can often times be a better bargain anyway) if you ever plan to store them in your freezer. I wouldn’t recommend re-freezing meats.

• Brown rice – For years, I ate long-grain brown rice, because it is so readily available and I didn’t realize that various grains have significantly different flavors. Then I tried short-grain brown rice, which I get at my local Whole Foods (or at in the natural foods aisles of some major grocery stores), and I’ve been hooked. It has a nice texture and a nuttier flavor than the longer grains. Plus, it holds up well in the fridge, so I can cook a big pot and rely on it all week as the base of a healthy side like my “Cheesy Brown Rice,” or as a main ingredient for a brown rice salad.

• Old-fashioned oats – We all know oatmeal is a great breakfast option because it’s all-natural, contains fiber and is good for our hearts. But I also love using oats as a binder in meatloaf and meatballs, or even chopped in a food processor with dried fruit to create my “Tropical Truffles.” I also love processing oats into flour in my food processor and using it in healthier baked goods—it tends to be less gritty than whole wheat flour, but has just as many nutrients.

• Fruit – I use a variety of fruit in my book (everything from pears to strawberries to apples to bananas). Whether or not those particular fruits appeal to your taste buds, be sure to buy some fresh fruit (or at least frozen) when you shop. We all know that fresh fruit is a great snack right from the refrigerator, but in recent years, I’ve found it so satisfying as a dessert when roasted. I’ve done everything from roasting grapefruit sprinkled with cinnamon to “Ready-For-Guests Roasted Pears.” I also keep frozen fruit on hand to quickly add to smoothies or defrost to add to oatmeal in the morning. Mango and banana are particularly great for smoothies, so when your fresh bananas get a little softer than you like, peel and freeze those for smoothies.

• Fresh vegetables – No doubt, there’s a need for fresh veggies at all times in your fridge. I personally love salad, so I always have salad greens on hand (arugula is my fave!). Plus, they say you get the most nutrients from raw veggies. Even if you’re not a veggie lover, don’t be afraid to try as many varieties as you possibly can, chances are you’ll eventually find at least one that you like. Stock up on the ones you do enjoy and keep them washed and sliced in the fridge so they’re always within reach. And keep them in the front of the refrigerator, not tucked away in a drawer; I will actually eat them more if they’re the first thing I see when I open the fridge (if the pudding cups are in front, I always eat those more). The point isn’t to force yourself to eat veggies you don’t like, just find as many as you possibly can that you do enjoy and prepare them multiple ways so you don’t get bored with them. When you have choices that take only minutes to make like “Grilled Asparagus with Goat Cheese Crumbles” and “Mexican Caprese Salad” it’s tough to justify avoiding your recommended servings per day.

• Seasonings – These are SO important to have! I always have Reduced-Sodium Old Bay Seasoning, Salt-Free Mexican Seasoning (I use Southwest Chipotle Mrs. Dash), Cajun seasoning, and Blackened Seasoning in my pantry to name a few and I’m always looking for new ones. Seasonings and rubs are a great solution to adding a punch of flavor without fat. When looking for seasoning blends such as these (that aren’t salt-free), always choose varieties that don’t list salt as the first ingredient, otherwise you’ll be adding tons of unnecessary sodium to your dishes. Also check sugar content, some rubs are delicious, but contain tons of unneeded sugars.

• Light cheese – Obviously, even light or reduced-fat cheeses should be eaten in moderation, but I think it’s important to have at least some light or low-fat cheese on hand if you’re a cheese lover. It’s perfect to toss into a salad, melt over grilled chicken breast, add to a sandwich, or munch on along with a piece of fruit. If you want your cheese to cover a lot of surface area (like for a pizza or quesadilla) remember to shred it finely – the fine shreds will melt better and go further, too! I personally love Cabot’s 75% reduced-fat cheddar cheese (it has a great flavor and melts unlike any other low-fat cheese I’ve tried).  In addition to cheddar, I use lots of other cheeses through the book and through my cooking in general: reduced-fat or light Swiss cheese, reduced-fat Mozzarella cheese, reduced-fat provolone, reduced-fat grated parmesan, reduced-fat blue cheese, and light brie.  Sargento also makes really yummy light cheese sticks and they have a delicious mozzarella blend. Pick your favorite(s) and run…moderately…with them.

• Reduced-fat whole wheat flour tortillas – My recipes call for 8-inch reduced-fat whole wheat flour tortillas – at around 100-120 calories each, these are perfect for everything from wraps to quesadillas, and even for thin crust pizzas (never use low-carb tortillas if you plan to crisp them). Anything bigger than 8-inches (unless you find the rare 10-inch ones with only 100 calories, like the ones La Tortilla Factory offers) just add unnecessary calories, carbs, and fat to your meals.

• Whole wheat or whole grain bread– It’s great to have whole wheat or whole grain bread in the house. It’ll save you calories and the whole grains will fill you up. Just stick to the smaller slices (about 70 calories per slice) to keep your caloric intake in check. Sprouted grain breads are a GREAT choice, but they also taste a bit healthier than many other varieties. If you like sprouted grain, definitely go for it!

• Low-fat marinara sauce (preferably low-sodium) – I always like to have a jarred, low-fat marinara in my pantry, contrary to my Italian roots—let’s face it, no-one has time to home-make it every time! It’s an essential for me since I love pizza, pasta, and chicken parmesan – I even love it as a dip for my “Powerhouse Polenta Fries.” In addition to looking for low-fat sauces, be sure to watch the sodium on canned and jarred varieties – they can be shockingly high!

• Healthier pasta – Believe it or not, you can lose weight while eating pasta! You just don’t want to overindulge on white pasta, since it’s doesn’t contain many nutrients. Through “I Can’t Believe It’s Not Fattening!”, I use fiber or protein enriched pastas where possible. But there are plenty of other healthy pasta varieties out there. Brown rice pasta (a bit stickier than regular pasta), and whole wheat pasta are other great alternatives to white pasta (just be aware that you’re not likely to find them in as many shapes). You might have to make a trip to a specialty store to get whole wheat lasagna noodles, for example.

• Fresh and dried herbs – Fresh herbs are definitely a secret weapon in my recipe arsenal. Chop them finely and add them to everything from salads to omelets, dips, marinades, sauces, and even potato salad. Herbs are a great way to add a ton of flavor for virtually no calories, fat or sodium. Use dried herbs in the same way, only more sparingly as the flavor is concentrated when the herb is dried.

• All natural, creamy peanut butter – Peanut butter is naturally high in fat, but it is also a great source of protein, and I do consider it a staple (unless you’re like one of the many people who can’t open a jar without eating the whole thing—then get it out of your house!) While it should always be used in moderation, I like to put peanut butter on a banana with some yogurt, granola and a drizzle of chocolate syrup to make my “Chocolate Peanut Butter Breakfast Banana Split” or to use it in my “Peanut Butter and Banana Waffle Sandwiches.”

• 3-1/2 inch diameter whole wheat or whole grain hamburger buns – When it comes to buns (pun intended!) size really does matter. There are some monster hamburger buns out there. Steer clear of those. Buy the 3-1/2 inch size. They’re perfect for burgers. Sometimes I toast them and use them for breakfast sandwiches, too. They can be frozen and easily defrosted when you’re ready to use them.

• Fat-free vanilla yogurt – Yogurt is definitely one of the most versatile ingredients in my refrigerator! I use it in baking, smoothies, breakfast parfaits, and just for snacking on its own. If you are really looking to consume as few calories as possible, opt for the artificially sweetened variety.  If you’d prefer to stick with all natural ingredients, there are plenty of those, as well, but they are significantly higher in calories.

• Fat-free plain Greek (or regular) yogurt – This is great to eat on its own with a drizzle of honey or fresh fruit, but I also love to use it for savory recipes like dips. I love mixing Greek yogurt in to my favorite dip seasoning mixes for a quick, fat-free dip for veggies or whole wheat pita and use it often in potato salads and other salads.

• Egg whites – It’s important to start off your day with some protein to jump-start your metabolism and to prevent you from getting hungry before lunchtime. For a quick breakfast, I often make an egg white omelet, or scramble egg whites in the microwave (trust me, they are actually BETTER when done in the microwave!) and toss them with some veggies and crumbled turkey bacon for a quick, decadent breakfast scramble. Hard-boiled egg whites make a great snack, too. Or you can get creative (without spending more than a few minutes) and make my “Peppered Turkey and Egg Breakfast Sandwich,” “Breakfast Pastrami Sandwich,” or even “Breakfast Fried Rice.”

Probably-Wants
Now that you’re stocked with the “Must-Haves,” you might want to consider many of the below items, especially if you want to cook quickly.

• Herb Blends– Gourmet Garden makes herb blends.  When I first saw these “herbs in tubes” as I like to call them, I was a little skeptical. But after trying them, I was hooked! The garlic and basil varieties are my particular favorites (mix them together for a great “pesto”). Look for these in the produce section of your grocery store, or you can look for herbs frozen in trays (at my local Trader Joe’s, they sell a brand called Dorot). They’re much handier than chopping the herbs yourself (though if not in a hurry, that’s ideal) and they don’t have added oils or taste acidic like most garlic or herbs found in jars.

• Low-fat granola without raisins – I use this in breakfast parfaits and even in some desserts. Just be sure to get the low-fat kind. Full-fat granolas can have upwards of 7-10 grams of fat and a ridiculous number of calories per ¼ cup serving!

• Fresh salsa – I love using salsa as a condiment because it packs so much flavor for very few calories and zero fat. It also makes a great snack alongside a handful (emphasis on “handful”) of baked tortilla chips. Just be sure to check sodium, some brands can be really high.

• Buffalo wing sauce – Buffalo sauce is not just for chicken wings anymore! Try mixing it into low-fat ranch for a great salad dressing or dip, or stir it into ketchup for a spicy twist. In “I Can’t Believe It’s Not Fattening!” I offer recipes for “Buffalo Mashed Potatoes” and a “Buffalo Blue Cheese Burger” that are super yummy!

• Light and low-fat mayonnaise – I love mixing lower fat mayos with chili garlic sauce, buffalo wing sauce or even horseradish to give them a rich flavor for sandwiches and wraps.

• Mini chocolate chips – These are definitely one of my secret weapons in the kitchen. Because they’re much smaller than standard chips, you need fewer to get more in each bite. They’re great to use in baked goods, but I also love them in pancakes, sprinkled on top of fat-free yogurt, or mixed with some whole grain cereal for a quick snack and chocolate fix!

• BBQ sauce – Find one that has no more than 9 g sugar and 1 g fat per serving. I use BBQ sauce to add flavor with minimal amounts of fat to burgers, sandwiches, and grilled chicken.

• Pierogies – In case you’re not familiar with them, pierogies are the Polish equivalent to ravioli. They’re very similar to ravioli, but they use a mixture of potato and flour to make the dumplings. I have four pierogie recipes in the book.  Needless to say, I love. And since there are many brands that have much less fat than most brands of ravioli, they’re a perfect answer to a quick dinner.  I prefer natural or whole wheat varieties, but they can be tougher to find. Just make sure whatever variety you buy has 2.5 grams of fat or less per serving—Mrs. T’s are the most popular that fit the bill.

• Whole wheat pizza dough– Store-bought pizza dough can be a huge time saver in the kitchen! You can also make a healthy, hearty pizza or breadsticks in no time using store bought dough! I was very pleasantly surprised by the result of my “Garlic Cheese Breadsticks” which are made with whole wheat dough that I happened upon at my local Trader Joes.

Could-Haves
These ingredients could be hit-or-miss in terms of “need” based on your tastes.  I use them all in “I Can’t Believe It’s Not Fattening!”, so they’re in my kitchen.

• Chocolate syrup – This is great when you really need a quick and easy, damage-free chocolate fix. I love to make breakfast “sundaes” with nonfat yogurt, bananas or berries, low-fat granola, and of course a drizzle of chocolate syrup.

• Fat-free frozen whipped topping – I absolutely LOVE my new “Peppermint Brownie Pizza,” which includes fat free frozen whipped topping (aka Cool Whip). If you’d prefer to opt for a more natural alternative, try “TRUwhip” (www.truwhip.com). It has a bit more fat and a few more calories than Cool Whip, but you’ll still end up with a lower-fat, better-for-you treat. I also like to it dollop on top of other baked goods or even good-ol’ fresh fruit.

• Fat-free aerosol whipped topping – Again, great for low-fat desserts and those who can’t have a sundae without whipped cream on top!

• Fat-free hot fudge and/or caramel sauce – These sweet sauces are of course great for homemade sundaes, and a drizzle of hot fudge or caramel can transform an ordinary bowl of fresh fruit into a yummy treat that even the kids fight over. Just make sure to read the nutrition labels when purchasing these items – sometimes they won’t be labeled “fat-free,” but if you read the nutrition facts, you’ll often find they aren’t.

• Fat-free churned ice cream –Fat-free ice cream has come a long way in recent years. These days, fat-free churned ice cream is actually a delicious, decadent-tasting alternative to the traditional stuff, and it can be found at most major grocery stores. I love a number of the varieties offered by Breyers.

• Light Laughing Cow Cheese Wedges – These yummy cheese wedges come in 3 delicious varieties, but I’m a big fan of the Original Swiss because it’s so versatile. Each wedge has only 35 calories and 2 g of fat, so they’re not only great in recipes, but also just to have on hand when you need a quick snack. I also like the Light Gourmet Cheese Bites – they are the key ingredient in my super easy and kid-friendly “Cheesy Brown Rice”!

Remember, a stocked pantry, and refrigerator, are the way to keep your eating on track! Without food in the house, you’re definitely more apt to be able to convince yourself that “The drive-thru is not that bad.” If you’re like me, some meals you just get caught with your pants (or apron!) down and you just plain can’t take the time to cook. For those instances, I always keep my refrigerator stocked with some Weight Watchers Smart Ones. I love their breakfast quesadillas (they look small, but are oddly filling) and their Thai Chicken with Rice Noodles, Traditional Lasagna with Meat Sauce and new Stone Fired Pepperoni Pizza definitely quell my desire for take-out.

Also, remember to check back here soon. You never know what you might win!

Happy Cooking (& Eating!)
Devin

Also Read:

Essential Kitchen Tools for Healthy Cooking

Chef Devin Alexander Says “A Healthy Life is Within Oven’s Reach”

Chef Devin Alexander is the author of several healthy cookbooks, including The Most Decadent Diet Ever! and The Biggest Loser Cookbook.

February 17th, 2010

by GuestBlogger

Tags: Celebrities, cooking, devin alexander, Healthy Lifestyle, i can't believe it's not fattening, Recipes, supermarket
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