Healthy Calendar Diabetic Cooking. Lara Rondinelli-Hamilton

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Kitchen Tools

      Are you confused about which kitchen tools are must-haves and which ones are fads? This list is everything you need to ensure smooth sailing in the kitchen.

      A good knife set, including:

      • a French or chef’s knife

      • a paring knife

      • a serrated knife

      • a honing steel (usually included with knife set) and

      • a sharpener

      Baking dish (casserole dish), 9 × 13

      Baking sheets

      Can opener

      Colander (small and large)

      Garlic press

      Immersion blender

      Measuring cups (liquid and dry)

      Measuring spoons

      Meat thermometer

      Plastic cutting boards

      Potato masher

      Prep bowls

      Saucepan

      Sauté pan (nonstick)

      Sauté pan (oven safe)

      Skewers and toothpicks

      Soup pot

      Spatulas, metal and plastic

      Spoon, large

      Spoon, large, slotted

      Sturdy whisk

      Tongs

      Various sizes of mixing bowls (small to large)

      Vegetable peeler

      Zester (or microplane)

Stocking a Healthy Kitchen

      Here is a list of healthy kitchen staples that you should always have on hand to prepare quick and tasty meals!

      CARBOHYDRATES

      Starchy Foods

      • Whole-wheat bread with 2 or more grams of fiber per slice or whole-wheat sandwich thins

      • Low-carb tortillas

      • Oatmeal

      • Sweet potatoes

      • Canned and dried beans, such as black beans, kidney beans, garbanzo beans, and lentils

      • Whole-wheat bread crumbs

      • Quinoa

      • Barley

      Fruits

      • Fresh fruit

      • Frozen fruit, such as blueberries or strawberries (unsweetened)

      Milk and yogurt

      • 1% or fat-free milk or unsweetened almond milk

      • Plain, fat-free Greek yogurt and/or light yogurt (aim for 15 or fewer grams of carb per serving)

      NON-CARBOHYDRATES

      Meat and meat substitutes

      • Skinless chicken breast

      • Lean ground turkey

      • Lean beef and pork, round or loin cuts, e.g., sirloin and tenderloin

      • Fish, fresh or frozen

      • Canned tuna (packed in water)

      • Lunch meats, turkey breast, ham, lean beef (reduced sodium)

      • Reduced-fat cheese (shredded and slices)

      • Low-fat or fat-free cottage cheese

      • Eggs and egg substitutes

      Vegetables

      • Fresh and frozen vegetables

      • No-salt-added diced tomatoes and crushed tomatoes

      Fats

      • Light cream cheese

      • Light salad dressings

      • Light mayonnaise or Miracle Whip

      • Olive or canola oil

      • Trans-fat-free margarine, e.g., Smart Balance

      • Peanuts, almonds, walnuts, or pecans

      • Avocado and olives

      Miscellaneous

      • Nonstick cooking spray

      • Grated Parmesan cheese

      • Vinegars: balsamic, apple cider, and red wine

      • Chicken broth, fat-free, reduced-sodium

      • Dried herbs and spices, such as basil, oregano, paprika, chili powder, garlic powder, cumin, cinnamon, and parsley

      • Ketchup

      • Dijon mustard

      • Lemons or lemon juice

      • Limes or lime juice

      • Salsa

      • Lite soy sauce

      • Sugar substitute

      • Garlic

Meal Deals

      HEALTHY BREAKFAST IDEAS

      Breakfasts with 30 Grams Total Carbohydrate or Less

      Breakfast #1

      1 slice whole-wheat toast, served with 1 tsp sugar-free jam

      1 hard-boiled egg

      1 cup strawberries

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