https://www.nutritionbykelly.com/home daily 1.0 2021-04-21 https://www.nutritionbykelly.com/equipment daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617665372380-Z1CWE0ERQRB6E1NM8V3D/IMG_4066.jpeg Equipment Cutting Boards https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614914651649-REF7215R10HTQXDJ5ON5/IMG_3744.jpeg Equipment Appliances https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614914823615-GVWUHB18AMQH727VP1JW/IMG_3735.jpeg Equipment Knives https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615079598026-JLPH55X02PUY5GWN3WLQ/IMG_3776.jpeg Equipment Cooking Utensils https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615079312198-13BEY1SK8D66XG1IY7JF/IMG_3804.jpeg Equipment Pots & Pans https://www.nutritionbykelly.com/recipes daily 0.75 2021-04-03 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610322090983-KKP2UO040IFW145FKF60/IMG_5220.jpg Recipes Soups https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607305999013-KLN7QOV0B2HRRL6KBXBW/nBNImCwWQAqm3tb3w28CGg.jpg Recipes Mains https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607309005486-MVUDBXVHJ1WNO6S6LZ5Z/IMG_5987.jpg Recipes Salads & Sides https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607297014278-KQXHJYQ93FRBEXH9NH9I/iYWcjb34Tt6VPxV75xD7Qw.jpg Recipes - Mornings Mornings https://www.nutritionbykelly.com/wine daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1599244231445-9NLV69W79NO7FCRM5EKH/loire Wine The Geography of Wine https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1599244560663-M0GU4BURGSE8GI3PFGYS/grapes Wine The Benefits of Wine https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618719715568-DUCNHI1PV3GG5PIDRIU8/750_7946.jpg Wine How to Pair Wine https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1599245106086-KLWBZD3T8WKWDG8RLU4L/sipping Wine How to Read a Wine List https://www.nutritionbykelly.com/about daily 0.75 2024-06-25 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607296301943-K7DGS8MMDWY5DPWZJJI5/IMG_6040.jpg About - I’m Kelly! I’m a Registered Dietitian Nutritionist. My path to the nutrition field is quite unique. It all began with culinary school. I went to the Culinary Institute of America in Napa where I established my love for food by learning the fundamentals of cooking. After eating and drinking my way through the valley, I obtained a bachelor degree in nutrition. During my studies, I cooked in fine dining restaurants, hospitals and health spas. My love for food didn’t stop there. I then pursued a graduate degree from the University of Southern California in Nutrition, Healthspan and Longevity. After a long journey I became a Registered Dietitian Nutritionist. For the past 5 years I have worked individually with clients specifically within the area of weight loss. I work with patients wherever they are in their health journey. My expertise is creating a lifestyle plan that is nutritious but also satisfying and delicious. When you cook your own food using high quality ingredients, you are in control of your health and that is….Nutrition by Kelly. https://www.nutritionbykelly.com/pantry daily 0.75 2021-04-18 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616364036608-NQNVNW3550HSQUDGE65T/IMG_3866.jpeg Pantry Fat https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616367043431-32V22CB6POGD0FNZ3J80/IMG_0462.jpeg Pantry Acid https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617668016784-INLKBJ9MLQVJWUOSHBPW/IMG_3878.jpeg Pantry Grains https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617668201672-42C8YJMPO3EAVB4CXP9H/IMG_4058.jpeg Pantry Onions & Such https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617671378128-9M7E7NBEBA4LDM00WIZ0/IMG_3856.jpeg Pantry https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617670962128-F4A01ZN1LNRYPL5EHWYK/IMG_3870.jpeg Pantry Canned Goods https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617667842168-5MOBAOVPUINU15Q07BJ7/IMG_3855.jpeg Pantry Beans https://www.nutritionbykelly.com/thebenefitsofwine daily 0.75 2021-04-22 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618725037388-AE5BCVQKIXIGLF8DFO7M/Screen%2BShot%2B2020-09-03%2Bat%2B12.30.01%2BPM.jpg The Benefits of Wine https://www.nutritionbykelly.com/contact daily 0.75 2024-06-25 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616366234262-0Y0870GH4U69UMS1LI28/IMG_4975.jpg Contact https://www.nutritionbykelly.com/poachedeggwithsmokeyeggplant daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607312472369-ILTZL3FV5EPBIYM1WSM4/1fCgOxDZQMyIdyNB6hFHKQ.jpg Poached Egg with Smokey Eggplant https://www.nutritionbykelly.com/mornings daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607312297598-WRX0QYQS0EWGB25CH88G/1fCgOxDZQMyIdyNB6hFHKQ.jpg Mornings Poached Egg over Mini Avocado Toasts https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607317230925-8IH0CNLFYQ3W8FBS5OPN/HImZq9VEQZ2wbSeWWIubpA.jpg Mornings French Toast with Almond Butter and Strawberries https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607912119715-137J4AW618DX6DSXU2G3/IMG_9820.jpg Mornings Poached Eggs over Avocado https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607296850497-F53XKAFAC52TSPR8IZ11/iYWcjb34Tt6VPxV75xD7Qw.jpg Mornings Basic Frittata Formula https://www.nutritionbykelly.com/french-toast daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607317573625-5ZOSH8FHTDLPGJEU9XR3/HImZq9VEQZ2wbSeWWIubpA.jpg French Toast https://www.nutritionbykelly.com/poached-eggs-over-avocado-and-radish-mini-toasts daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607912119715-137J4AW618DX6DSXU2G3/IMG_9820.jpg Poached Eggs over Avocado and Radish Mini Toasts https://www.nutritionbykelly.com/basicfrittataformula daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607296850497-F53XKAFAC52TSPR8IZ11/iYWcjb34Tt6VPxV75xD7Qw.jpg Basic Frittata Formula https://www.nutritionbykelly.com/mains daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609625709483-Q444HL7POT9CBLJTTP9W/nBNImCwWQAqm3tb3w28CGg.jpg Mains Roast Chicken over Radicchio and Baby Artichokes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609724733505-ZAEC3NUF36GOKKLVT6RE/IMG_2268.jpeg Mains Blackened Chicken with Smashed Potatoes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609634076254-71NZO4AIOPDYXQVNDU1S/IMG_0936.jpeg Mains Salmon with Mustard and Herb Salad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1612658357044-AYTP98MYNK1VJRCIYZJD/IMG_3692.jpeg Mains Grass-fed Beef over Roasted Potatoes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609629896557-J2OCY7E5F8DH97Q3GF5W/IMG_2408.jpg Mains Mediterranean Meatballs over Brown Rice https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610319064846-ZEQPWBYM3SQIL5OKLZJH/IMG_2654+2.jpeg Mains Zucchini Noddles with Red Pepper Sauce https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609632221594-UCV0594SY6KZQCEWNZWB/IMG_1884.jpg Mains Beet Ravioli with Roasted Vegetables over Cashew Cream Sauce https://www.nutritionbykelly.com/roast-chicken-over-radicchio-and-baby-artichokes daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609625709483-Q444HL7POT9CBLJTTP9W/nBNImCwWQAqm3tb3w28CGg.jpg Roast Chicken over Radicchio and Baby Artichokes https://www.nutritionbykelly.com/recipe-page-template daily 0.75 2021-01-02 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607317573625-5ZOSH8FHTDLPGJEU9XR3/HImZq9VEQZ2wbSeWWIubpA.jpg Recipe Page TEMPLATE https://www.nutritionbykelly.com/beet-ravioli-with-roasted-vegetables-over-cashew-cream-sauce-vegan daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609632221594-UCV0594SY6KZQCEWNZWB/IMG_1884.jpg Beet Ravioli with Roasted Vegetables over Cashew Cream Sauce (Vegan) https://www.nutritionbykelly.com/salmon-with-mustard-and-herb-salad daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609634076254-71NZO4AIOPDYXQVNDU1S/IMG_0936.jpeg Salmon with Mustard and Fresh Herb Salad https://www.nutritionbykelly.com/mediterranean-meatballs-over-brown-rice daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609629896557-J2OCY7E5F8DH97Q3GF5W/IMG_2408.jpg Mediterranean Meatballs over Brown Rice https://www.nutritionbykelly.com/blackened-chicken-with-smashed-potatoes-and-roasted-vegetables daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609724733505-ZAEC3NUF36GOKKLVT6RE/IMG_2268.jpeg Blackened Chicken with Smashed Potatoes and Roasted Vegetables https://www.nutritionbykelly.com/zucchini-noodles-with-red-pepper-sauce-vegan daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609729608581-KKOBNT904QNQHS0YBXGZ/IMG_2654.jpeg Zucchini Noodles with Red Pepper Sauce (Vegan) https://www.nutritionbykelly.com/butternut-squash-soup daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609732997808-0RZTTNERSRXOLQM87CHI/IMG_5222.jpg Butternut Squash Soup https://www.nutritionbykelly.com/celery-root-apple-soup daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609734619273-IB3Z3S44J74BP2YGRJ62/IMG_1922.jpeg Celery Root & Apple Soup https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610328363650-283LV6HWENAAUMVFV3AS/IMG_1913.jpeg Celery Root & Apple Soup https://www.nutritionbykelly.com/recipe-list-template daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609625709483-Q444HL7POT9CBLJTTP9W/nBNImCwWQAqm3tb3w28CGg.jpg Recipe List TEMPLATE - Roast Chicken over Radicchio and Baby Artichokes Roast Chicken over Radicchio and Baby Artichokes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609629896557-J2OCY7E5F8DH97Q3GF5W/IMG_2408.jpg Recipe List TEMPLATE - Mediterranean Meatballs over Brown Rice Mediterranean Meatballs over Brown Rice https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609632221594-UCV0594SY6KZQCEWNZWB/IMG_1884.jpg Recipe List TEMPLATE - Beet Ravioli with Roasted Vegetables over Cashew Cream Sauce (Vegan) Beet Ravioli with Roasted Vegetables over Cashew Cream Sauce (Vegan) https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1612658357044-AYTP98MYNK1VJRCIYZJD/IMG_3692.jpeg Recipe List TEMPLATE Grass-Fed Beef over Roasted Potatoes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610319115738-RI12CPRDHOAKW40Z6S6M/IMG_2654%2B2.jpg Recipe List TEMPLATE Zucchini Noodles with Roasted Red Pepper Sauce (Vegan) https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609724733505-ZAEC3NUF36GOKKLVT6RE/IMG_2268.jpeg Recipe List TEMPLATE - Blackened Chicken with Smashed Potatoes and Roasted Vegetables Blackened Chicken with Smashed Potatoes and Roasted Vegetables https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609634137646-3DHVWRRK5O4NFQ8SBBOO/IMG_0936.jpg Recipe List TEMPLATE - Salmon with Mustard and Herb Salad Salmon with Mustard and Herb Salad https://www.nutritionbykelly.com/soups daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609732997808-0RZTTNERSRXOLQM87CHI/IMG_5222.jpg Soups Butternut Squash Soup https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1609734671208-VQC7MWNFYIC93HSYMZ77/IMG_1922.jpg Soups Celery Root and Apple Soup https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610329331594-ZWC10YRSU8HC12RLKC1M/IMG_2286.jpeg Soups Sweet Cabbage Soup https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610343916053-CVOQW5NCT3DO6N8WZOBS/IMG_3575.jpeg Soups Duck Soup with Croutons https://www.nutritionbykelly.com/sweet-cabbage-soup daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610329331594-ZWC10YRSU8HC12RLKC1M/IMG_2286.jpeg Sweet Cabbage Soup https://www.nutritionbykelly.com/duck-soup-with-croutons daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610343916053-CVOQW5NCT3DO6N8WZOBS/IMG_3575.jpeg Duck Soup with Croutons https://www.nutritionbykelly.com/grassfedbeefoverroastedpotatoes daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1612658357044-AYTP98MYNK1VJRCIYZJD/IMG_3692.jpeg Grass Fed Beef over Roasted Potatoes https://www.nutritionbykelly.com/salads-sides daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613347171212-3E4PUUU8226IY0PDUXQO/IMG_3093.jpeg Salads & Sides Curried Cauliflower Salad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613349143428-HFSB05XU6N9KSQ00G304/IMG_5987.jpg Salads & Sides Baby Eggplant with Harissa and Goat Cheese https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610345219452-02XK196JMN3NW7DFZOB8/IMG_3090.jpeg Salads & Sides Quick Pickled Cucumbers https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610341669199-AGVU6TVK4GR00HW4V46H/IMG_2417.jpeg Salads & Sides Summer Cucumber Salad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613347300011-HLHP2O8VELM1E3L4PC7G/IMG_3488.jpeg Salads & Sides Persimmons over Creamy Burrata https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613348606494-32SKZ1PTFJPNKCMMEWWB/IMG_3633.jpeg Salads & Sides Nicoise Salad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610345398586-6KPBBIKOMQM255UIV9XD/IMG_0940.jpeg Salads & Sides Block Party Salad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610342050448-FHN60KKI6TJYUHBRROPJ/IMG_2264.jpeg Salads & Sides Smashed Potatoes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/dec30759-824e-422a-ac5b-6bc3a20f1236/IMG_4076+2.jpeg Salads & Sides Warm Potato Salad with Dill https://www.nutritionbykelly.com/curried-cauliflower-salad daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613347167876-4Z6CTWAGDJ3QKWAYU9KJ/IMG_3093.jpeg Curried Cauliflower Salad https://www.nutritionbykelly.com/quickpickledcucumbers daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613347235372-346K50S983TCWG75TIRD/IMG_3090.jpeg Quick Pickled Cucumbers https://www.nutritionbykelly.com/persimmons-over-creamy-burrata daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613347300011-HLHP2O8VELM1E3L4PC7G/IMG_3488.jpeg Persimmons Over Creamy Burrata https://www.nutritionbykelly.com/summer-cucumber-salad daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610345373856-NQ2LG4NQCBO9TOOKXTPL/IMG_2417.jpeg Summer Cucumber Salad https://www.nutritionbykelly.com/baby-eggplant-with-harissa-and-goat-cheese daily 0.75 2021-02-15 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613349143428-HFSB05XU6N9KSQ00G304/IMG_5987.jpg Baby Eggplant with Harissa and Goat Cheese https://www.nutritionbykelly.com/block-party-salad daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610345398586-6KPBBIKOMQM255UIV9XD/IMG_0940.jpeg Block Party Salad https://www.nutritionbykelly.com/nicoise-salad daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1613348606494-32SKZ1PTFJPNKCMMEWWB/IMG_3633.jpeg Nicoise Salad https://www.nutritionbykelly.com/smashed-potatoes daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1610342050448-FHN60KKI6TJYUHBRROPJ/IMG_2264.jpeg Smashed Potatoes https://www.nutritionbykelly.com/knives daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614922128060-IQ5FVNNKSTTEIYD53PWA/IMG_3732.jpeg Knives - Boning Knife I basically use this knife to break down whole chickens. It delicately removes a breast form the bone. It can also cut through joints to remove thighs from the whole carcass. It’s a sturdy knife but allows for precision at the same time. Overall, you should be buying whole chickens and using the carcass for stock, the thighs for braises and the breasts for shredding. This knife will allow you to ditch rubbery skinless dry chicken breast for whole succulent organic sustainably raised poultry. This knife can also double as a pairing knife as it works great for supreming oranges. I’m really into supreming oranges. Boning Knife I basically use this knife to break down whole chickens. It delicately removes a breast form the bone. It can also cut through joints to remove thighs from the whole carcass. It’s a sturdy knife but allows for precision at the same time. Overall, you should be buying whole chickens and using the carcass for stock, the thighs for braises and the breasts for shredding. This knife will allow you to ditch rubbery skinless dry chicken breast for whole succulent organic sustainably raised poultry. This knife can also double as a pairing knife as it works great for supreming oranges. I’m really into supreming oranges. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614921521737-4ZT79THI3MH8KV73CVUA/IMG_3734.jpeg Knives - Paring Knife A paring knife is important for precision work, like supreming an orange (slicing the skin off an orange), cutting Brussel sprouts in half, quartering strawberries or slicing the skin off of a mango. This knife is not essential as most tasks can be done with a chef’s knife. However, if you find you do a lot of peeling of fruits or potatoes by hand, this knife could be handy. When it comes to paring knives the only important feature is their sharpness. When I cook at my parent’s house they have a collection of cheap $20 paring knives. They get the job done the same as a $50 paring knife. Paring Knife A paring knife is important for precision work, like supreming an orange (cutting the skin of an orange), cutting Brussel sprouts in half, quartering strawberries or slicing the skin off of a mango. This knife is not essential as most tasks can be done with a chef’s knife. However, if you find you do a lot of peeling of fruits or potatoes by hand, this knife could be handy. When it comes to paring knives the only important feature is their sharpness. When I cook at my parent’s house they have a collection of cheap $20 paring knives. They get the job done the same as a $50 paring knife. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617664981631-4CRGDUGDNLK45MHMUNAU/IMG_3962.jpg Knives - On Sharpening Knives I’ve done it all. I’ve spent hours using a wet stone and I’ve dropped my knives off at some guy’s house. What is important is that you have sharp knives! With dull knives, you are more likely to cut yourself. Also a dull knife forces you to use more pressure, which can result in back pain. The frequency of how often you sharpen your knives depends on how often you use your knives. I recommend finding someone to sharpen your knives at least once a year. Make sure this person is reputable and will not grind down or scratch your knives, especially if you have invested in your knives. Kitchen supply stores or knife stores usually have reputable knife sharpeners. In-between sharpening use a honing steel or diamond steel. You can use a wet stone. However, it takes a lot of practice to get the angle perfect and in the process you could end up scratching your knife. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614920181331-9WUJCP6PXZCLZQ7NXEZ3/IMG_3730.jpeg Knives - Victorinox Bread Knife Everyone needs a good bread knife in their repertoire. The Victorinox probably one of my favorite knives for its functionality. I love it as I can slice thick rustic bread. I also use it for when my other knives are a little dull. I use it for all types of tomatoes, from cherry to beefsteak. It’s also great for slicing the skin off of butternut squash or cutting kabochoa squash wedges. Due to its length it is also a great knife if you needs to slice prime rib and don’t have a long slicing knife on hand. It is a 10 inch serrated knife, meaning it has ridges and isn’t usually sharpened. This brand, Victorinox comes extremely sharp and takes years to become dull. I’ve had mine for around 8 years and its still very sharp. There is no other bread knife I would buy. For a price of around $50 it is a solid investment and can easily be replaced if it becomes too dull. Victorinox Bread Knife Everyone needs a good bread knife in their repertoire. The Victorinox probably one of my favorite knives for its functionality. I love it as I can slice thick rustic bread. I also use it for when my other knives are a little dull. I use it for all types of tomatoes, from cherry to beefsteak. It’s also great for slicing the skin off of butternut squash or cutting kabochoa squash wedges. Due to its length it is also a great knife if you needs to slice prime rib and don’t have a long slicing knife on hand. It is a 10 inch serrated knife, meaning it has ridges and isn’t usually sharpened. This brand, Victorinox comes extremely sharp and takes years to become dull. I’ve had mine for around 8 years and its still very sharp. There is no other bread knife I would buy. For a price of around $50 it is a solid investment and can easily be replaced if it becomes too dull. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617664880974-TFLQ0KB18HD1R2J9YZ24/IMG_4086%2B2%2B2.jpg Knives - Chef Knife If you have one knife in your repertoire, you should have a chef knife. It should be made of stainless or carbon steel, not ceramic or plastic. The handle should be made of wood. Two common chef’s knife styles are the French knife and the Japanese Santoku. The French knife has a pointy tip and the Santoku has a rounded tip. Traditionally, Japanese knives are sharper and thinner compared to western knives. A standard chef’s knife is around 8 inches. However, they can range from 6 inches to 10 inches. The length of a knife comes down to feel and comfort. Obviously, if you have a smaller hand a 10 inch knife may be difficult to maneuver. If you have a larger hand a small knife may be too dainty. Personally, I use the 8 inch knife for cutting big vegetables like slicing into a spaghetti squash or a large head of cabbage. I use the santoku or the 6 inch for more precision cuts, like chopping a mirepoix for soup. Expect to spend $75-$150 for a good quality knife. Recommended Brands: Wusthof, Global or Shun. https://www.nutritionbykelly.com/potspans daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615439428660-PM1XP6SU3JZJG0R3Q4WN/IMG_3790+2.jpeg Pots&Pans Stock Pot Everyone should have one large stockpot. The quality isn’t as important as you want a pot that is large and sturdy. I mainly use stockpots for making stock, boiling large amounts of pasta, blanching vegetables and cooking lobsters of course. Pictured here is an 8 quart (2 gallon) stockpot. Recommended brands: Large and Sturdy https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615737930856-7EMGBCZHKOYNDUOUXFXM/IMG_3851.jpeg Pots&Pans https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615738250269-9G3ZA2VRAPIP7P658DUA/IMG_3853.jpeg Pots&Pans https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615079312198-13BEY1SK8D66XG1IY7JF/IMG_3804.jpeg Pots&Pans Dutch Oven Everyone should have at least one dutch oven. This pot has many different functions including boiling pasta, searing steak and braising chicken. Made from enamel cast-iron, these beauties hold heat incredibly well. The 4 quart is great for the bachelorette or bachelor, while the oval is great for roasting a whole chicken. Recommended Brands: Le Creuset or Staub https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615439622175-DAUBYGYBE1PYSR3ZP6KY/IMG_3809.jpeg Pots&Pans Nonstick Pans Nonstick pans are used in professional kitchens for application and that is eggs! You don’t want to use a metal bottomed pan as you need a super high heat and you will end up drying or scorching the eggs. The nonstick allows for perfect scrambled eggs, sunny side eggs or perfectly folded omelettes. Living in a small apartment, I’ve also gravitated towards nonstick as it sometimes isn’t possible to get the pan hot enough without setting off the smoke alarm. Nonstick pans work well for searing you don’t have the ability to use super high heat. Try to choose a nonstick pan that can also go in the oven, so you can sear and and finish in the oven. Recommended Brands: All Clad https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615439563520-35OS7TOWHBT1DPVFNH22/IMG_3812.jpeg Pots&Pans Sauté Pan Everyone needs a 10 inch stainless steel sauté pan. In professional kitchens all sauté pans are either aluminum or stainless steel. There is no teflon, ceramic or green pans. If your heat is high enough with an appropriate amount of oil, your food will not stick. A metal pan is superior as the food forms a nice color and crust. Also it allows for a fond (drippings from the protein) to form on the pan, which can easily be deglazed with wine, stock or water. Lastly, the sauté pan can go into the oven, which is great if you want to sear fish or chicken and finish in the oven. Recommended Brands: Cuisinart (low-end), All Clad (high-end) https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615439193335-44VPOZW3VRTCLEXAMZQM/IMG_3807.jpeg Pots&Pans Sauce Pans Everyone needs a small (1.5 quart) and medium saucepan (2.5 quart). They are great for boiling a small pot of pasta or for making a side sauce. Their small size keeps sauces from scorching as the surface area is small. For the medium saucepan, I recommend getting one with a steamer attachment to quickly steam broccoli or artichokes. Recommended Brands: Cuisinart (Low-end) or All-Clad (High End) https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615439661552-N8QL0ERQUE9C9S6TGHYF/IMG_3814.jpeg Pots&Pans Cast-Iron Pan If you’re on a budget a cast iron pan is a great pan. You can get one for around $20. This pan holds heat well and is easy to clean. They can be used on the stovetop or put in the oven. With the proper maintenance they will last forever. Recommended Brands: Lodge https://www.nutritionbykelly.com/appliances daily 0.75 2021-03-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616342826069-J9AWWH73FOZNYXLYPM6F/IMG_3760.jpeg Appliances https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1614914651649-REF7215R10HTQXDJ5ON5/IMG_3744.jpeg Appliances https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616342885446-B5LRQ215XLMMWILAO5PE/IMG_3784.jpeg Appliances https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1616342861513-WPIXTL30TACGCEM3JGND/IMG_3848.jpeg Appliances https://www.nutritionbykelly.com/fat daily 0.75 2021-04-13 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617509131687-UFROD1IGWRH247HL73LG/IMG_3871.jpeg Fat Grass-fed Butter I don’t usually cook with a ton of butter as it makes dishes heavy. However, when I do I want the highest quality butter. This butter has a rich flavor. Because the cows eat grass instead of a corn diet, it is less inflammatory compared to generic butter. I like to top steak with compound butter or emulsify my eggs with butter. There is nothing better than a slice of hearty bread with a smear of butter. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617508760949-87FH7A2LDNAIKDROPEZM/IMG_4056.jpeg Fat Finishing Oil This is an oil I like to drizzle on burrata or toss with peppery arugula. Due to its beautiful flavor, I do not use this oil for sautéing, roasting, frying etc. If you heat a high quality oil, it burns very easily and loses its flavor. Instead, I use it to finish dishes once they’re already cooked. Your finishing oil should be your most expensive oil. I really am a fan of the California Olive Ranch oils. The first time I had this oil was with crusty ciabatta at a restaurant. Other popular brands of finishing oils are Laudemio, Brightland and anything you can afford. Since I don’t use finishing oils in my daily cooking of sautéing and roasting, I tend to purchase a small bottle. Oils go rancid very easily so I make sure I use it up within 3 months. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617505222403-6FC85WXWD6TA0LXWIDIL/IMG_3865.jpeg Fat Avocado Oil For searing meat, frying shallots or for roasting crispy broccoli above 375˚F, I recommend avocado oil. This oil is ideal as it can go up to temperatures of 500˚F. It is a neutral flavored oil and can be used with any type of cuisine. While it is a newer oil on the market, it is less studied compared to other oils. However, it is less inflammatory compared to corn, peanut, grapeseed or vegetable oil as it has a lower omega 6 to omega 3 ratio. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617504841694-JYGB491U9KP7DRJRE35V/IMG_4055.jpeg Fat EVOO I recommend using this oil for salad dressing or moderate heat methods. The smoke point is around 375˚F, which means you can sauté vegetables or roast vegetables at around 350˚to 375˚F. However, this oil will start to breakdown and will burn if you’re searing meat or roasting vegetables at 400˚to 450˚F. I like to use this oil when I want to a buttery olive oil flavor to shine through such as salad dressings. You want to choose an oil that is closest to where you’re from. I’m live in California, so I always choose California Olive Ranch. Often when oils are exported from Spain or Italy they’re diluted with other oils and you’re not getting a true extra-virgin-olive-oil. However, if you live in Spain or Italy, it is easy to find true oils that have not been adulterated. Also, why pay for an oil that was shipped across the sea. Out of all the oils on the market, extra-virgin-olive-oil is the most well-studied and has shown to prevent inflammation and improve cholesterol. Therefore, it is important to strive to get a olive oil that has not been altered. https://www.nutritionbykelly.com/cookingutensils daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615436618432-VOS9E93QT6HB5U1KYNSK/IMG_3743.jpeg Cooking Utensils Tongs Metal tongs are essential. Forget the plastic or silicone ones as they will melt. Metal tongs can withstand anything. I like the large ones for “getting in there” and the small ones for tossing delicate salads. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081493386-3WFNQFP5DML2HTNEACMM/IMG_3739.jpeg Cooking Utensils Balloon Whisk A large balloon whisk is great to have on hand for making whipped cream, pudding or even eggs. You want a large whisk to get the job done. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617640896330-UAT0M4TG0CXVF6RP26M5/IMG_3817.jpeg Cooking Utensils Thermometer While I think it is best to use the senses to test doneness. If you like your steak rare it should feel squishy. Chicken is done when the juices run clear. And you’ve definitely overcooked your salmon when there is coagulated albumin running out of the fish. Here are some general guidelines for temps to cook your protein: Fish: 110˚F Chicken: 165˚F, 155˚F (roasted chicken) Beef: 125˚F https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081554609-B97I5GAFA2C4AI74N2LR/IMG_3779.jpeg Cooking Utensils Vollrath Spatula This spatula is heat resistant and is the brand they use in professional kitchens. It is extremely durable and comes in two sizes, big and small. I like this spatula because the rubber will not break down overtime compared to silicone spatulas. When silicone spatulas crack they harbor bacteria which you do not want to add to your cooking. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617641695410-YGBOKBLMYEVPWCR2JSRF/IMG_3740.jpeg Cooking Utensils Fish Spatula Also known colloquially in the professional kitchen as a fish spat, this is a metal spatula that is ideal for flipping fish. Its long texture allows you to to flip fish or chicken that is long and awkwardly shaped. This metal tool can also get “in there” to meat or seafood that has unfortunately stuck to the pan, without destroying it. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437050826-DPFJJMRHYM7NQHRD6DLE/IMG_3741.jpeg Cooking Utensils Ice Cream Scoop Ironically, I rarely use this for ice cream. A scoop like this great for getting meatballs all the same size or for shaping protein balls or chocolate truffles into perfect spheres. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081714835-8IEXAWMPWDEGWTGP8G0X/IMG_3736.jpeg Cooking Utensils Flat Wooden Spoon A wooden spoon is essential for cooking high quality dishes. It allows you to scrape the fond (the beautiful flavor leftover from meat that sticks to the bottom of the pan); whereas, a spatula is too flabby and a metal spoon is too harsh. A metal spoon scratches the bottom on the pan and could could leave metal residue in the dish. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617640535523-5GQY8UBKSA01TLXPMERJ/IMG_4059.jpeg Cooking Utensils Microplane In professional kitchens the color of your Microplane says a lot about you. I used to have a purple one. Now in my adult life, I’ve upgraded to this mustard yellow. This versatile tool can grate lemons for lemony pancakes as well as pecorino cheese over pasta. It can even grate a nutmeg seed over eggnog. Plus it is compact that it easily fits in a kitchen drawer. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437340127-OL60EJCJBL2L7HPHJKC0/IMG_3816.jpeg Cooking Utensils Kuhn Rikon Peeler This is the ultimate peeler. I used to use the plastic ones, but they would always break; therefore, the metal one is pure gold. I like this style of peeler because its sharper and more precise than a traditional peeler. It takes a thin layer off, leaving most of the vegetable in place. Lastly, it is more efficient than a traditional peeler. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615436427019-PYBPUJQB25M0A9OLC9VK/IMG_3780.jpeg Cooking Utensils Citrus Juicer This is one of my favorite tools in the kitchen. It allows you to quickly and efficiently juice lemons and limes. You should never buy juice that comes in a plastic lemon or lime container. It is treated with citric acid and has a bitter flavor. Your cooking will be elevated if you use fresh lemon in vinaigrettes and sauces. This tool is also great for making fresh-squeezed margaritas. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437255801-HY41OW7G34FARBAXO3O2/IMG_3738.jpeg Cooking Utensils Strainer In professional kitchens they do a lot of straining with fine mesh cone-shaped strainers. They strain out the fibrous materials, so that beet purée is smooth and silky. As a dietitian, I don’t like to strain out the nutritious fiber, but I still find this tool useful for catching seeds when juice or rinsing herbs quickly. https://www.nutritionbykelly.com/cookingutensils-1 daily 0.75 2021-04-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615436618432-VOS9E93QT6HB5U1KYNSK/IMG_3743.jpeg Cooking Utensils (Copy) Tongs Metal tongs are essential. Forget the plastic or silicone ones as they will melt. Metal tongs can withstand anything. I like the large ones for “getting in there” and the small ones for tossing delicate salads. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437050826-DPFJJMRHYM7NQHRD6DLE/IMG_3741.jpeg Cooking Utensils (Copy) Ice Cream Scoop Ironically, I rarely use this for ice cream. A scoop like this great for getting meatballs all the same size or for shaping protein balls or chocolate truffles into perfect spheres. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437340127-OL60EJCJBL2L7HPHJKC0/IMG_3816.jpeg Cooking Utensils (Copy) Kuhn Rikon Peeler This is the ultimate peeler. I used to use the plastic ones, but they would always break; therefore, the metal one is pure gold. I like this style of peeler because its sharper and more precise than a traditional peeler. It takes a thin layer off, leaving most of the vegetable in place. Lastly, it is more efficient than a traditional peeler. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081714835-8IEXAWMPWDEGWTGP8G0X/IMG_3736.jpeg Cooking Utensils (Copy) Flat Wooden Spoon A wooden spoon is essential for cooking high quality dishes. It allows you to scrape the fond (the beautiful flavor leftover from meat that sticks to the bottom of the pan); whereas, a spatula is too flabby and a metal spoon is too harsh. A metal spoon scratches the bottom on the pan and could could leave metal residue in the dish. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081493386-3WFNQFP5DML2HTNEACMM/IMG_3739.jpeg Cooking Utensils (Copy) Balloon Whisk A large balloon whisk is great to have on hand for making whipped cream, pudding or even eggs. You want a large whisk to get the job done. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615436427019-PYBPUJQB25M0A9OLC9VK/IMG_3780.jpeg Cooking Utensils (Copy) Citrus Juicer This is one of my favorite tools in the kitchen. It allows you to quickly and efficiently juice lemons and limes. You should never buy juice that comes in a plastic lemon or lime container. It is treated with citric acid and has a bitter flavor. Your cooking will be elevated if you use fresh lemon in vinaigrettes and sauces. This tool is also great for making fresh-squeezed margaritas. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615437255801-HY41OW7G34FARBAXO3O2/IMG_3738.jpeg Cooking Utensils (Copy) Strainer In professional kitchens they do a lot of straining with fine mesh cone-shaped strainers. They strain out the fibrous materials, so that beet purée is smooth and silky. As a dietitian, I don’t like to strain out the nutritious fiber, but I still find this tool useful for catching seeds when juice or rinsing herbs quickly. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1615081554609-B97I5GAFA2C4AI74N2LR/IMG_3779.jpeg Cooking Utensils (Copy) Vollrath Spatula This spatula is heat resistant and is the brand they use in professional kitchens. It is extremely durable and comes in two sizes, big and small. I like this spatula because the rubber will not break down overtime compared to silicone spatulas. When silicone spatulas crack they harbor bacteria which you do not want to add to your cooking. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617640535523-5GQY8UBKSA01TLXPMERJ/IMG_4059.jpeg Cooking Utensils (Copy) Microplane Also known colloquially in the professional kitchen as a fish spat, this is a metal spatula that is ideal for flipping fish. Its long texture allows you to to flip fish or chicken that is long and awkwardly shaped. This metal tool can also get “in there” to meat or seafood that has unfortunately stuck to the pan, without destroying it. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617641695410-YGBOKBLMYEVPWCR2JSRF/IMG_3740.jpeg Cooking Utensils (Copy) Fish Spatula Also known colloquially in the professional kitchen as a fish spat, this is a metal spatula that is ideal for flipping fish. Its long texture allows you to to flip fish or chicken that is long and awkwardly shaped. This metal tool can also get “in there” to meat or seafood that has unfortunately stuck to the pan, without destroying it. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617640896330-UAT0M4TG0CXVF6RP26M5/IMG_3817.jpeg Cooking Utensils (Copy) Thermometer While I think it is best to use the senses to test doneness. If you like your steak rare it should feel squishy. Chicken is done when the juices run clear. And you’ve definitely overcooked your salmon when there is coagulated albumin running out of the fish. Here are some general guidelines for temps to cook your protein: Fish: 110˚F Chicken: 165˚F, 155˚F (roasted chicken) Beef: 125˚F https://www.nutritionbykelly.com/warm-potato-salad-with-dill daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/dec30759-824e-422a-ac5b-6bc3a20f1236/IMG_4076+2.jpeg Warm Potato Salad with Dill https://www.nutritionbykelly.com/cutting-boards daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617665372380-Z1CWE0ERQRB6E1NM8V3D/IMG_4066.jpeg Cutting Boards https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617665546078-34I4LQ301A22KA5NX7EX/IMG_4062+2.jpeg Cutting Boards https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617666555779-H2BHDASQM5UQHJ9SEC2M/IMG_4083.jpeg Cutting Boards - Plastic Cutting Board It is always good to have a plastic cutting board on hand to use for any type of raw meat. I use my wooden cutting board for chopping vegetables, fruits etc. When you use a wooden cutting board, chicken juices can get into the crevices of the board. Then you must use very hot water to kill the possible salmonella, which over time does degrade the cutting board. While butchers use large butcher’s blocks to breakdown a cow, they usually don’t use the same surface to chop lettuce. Using different boards for meat and vegetables saves time and is more sanitary. Imagine this scenario: you breakdown your fish into filets on your plastic board. Then you place it in the dishwasher and go straight to julienning your shallot on your wooden cutting board. Presto! Cutting boards made easy. https://www.nutritionbykelly.com/acid daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617669383535-UN7YOWFG8KAWSGVQTRYC/IMG_4072.jpeg Acid Rice Vinegar This is a neutral vinegar that can go with any type of dish. It is a great for quick pickled cucumbers or as a base in coleslaw. It can also be used to cut the bitterness in greens. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617669341899-4299ZIUJPDW33Q707CZL/IMG_4071.jpeg Acid Apple Cider Vinegar First of all, I do not drink this stuff straight for weight loss or other health benefits, as there is very little evidence on this phenomenon. I do love this vinegar for its acidic flavor with apple undertones. I like to use it with pan-seared pork chops or for braised cabbage with apples. It also cuts the richness in Warm Potato Salad with Dill. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617669294562-TT7U2ZEKD74ONUEN4XG6/IMG_4074.jpeg Acid Sherry Vinegar This is my favorite vinegar. It has a sweet aged flavor that is not too overpowering. It cuts the bitterness of dandelion greens or chard. I like to use it in Spanish inspired dishes, such as Romesco sauce, as it derived from Sherry wine. This one is also great for dressings. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617669046524-NKNW1IMVMYZZDSV7ML2Z/IMG_0462+2.jpeg Acid Citrus Citrus will add a light fresh acidic flavor to your dishes. It will cut any strong fish flavors and is my favorite acid for dressings. Lemons- light fresh flavor Meyer Lemons- cross between a lemon and an orange. Not as harsh as a lemon. Will add a sweet lemon flavor Limes- sweet flavor, often used in Latin and Asian cooking https://www.nutritionbykelly.com/salt daily 0.75 2021-04-06 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617671378128-9M7E7NBEBA4LDM00WIZ0/IMG_3856.jpeg Salt - Diamond Crystal Kosher Salt is the salt you want to have in a small dish next to your stove. Forget the grinder or the salt shaker. It is best to have your salt in a small bowl so you can use your fingers to pinch your desired salt amount, whether its a small pinch or a big pinch. With time you will get a feel for how much salt to add Most professional kitchens use this brand of salt. Samin Nosrat from, Salt, Fat, Acid and Heat raves about it as well. It is so affordable that you can dump a whole box of it into a brine. It also does not contain iodine like table salt, which gives salt a bitter flavor. Himalayan salt, sea salt or coarse salt should not be used as everyday salts. I only use these salts if I can’t find my trusty red box. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617672186910-0RY32DA7WQRDFV6YR8ED/IMG_3858.jpeg Salt - Maldon Salt I like to call this crunchy salt. I use it as a finishing salt to add a textural crunch to dishes. You want to add it at the end of cooking, as the heat and moisture will dissolve the crystals. It works great for topping sliced steak, onto of soft burrata or on chocolate chip cookies to contrast with the sweetness. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617671409621-9IJHLQ5NJQB6FSC99LZ0/IMG_3863.jpeg Salt - Diamond Crystal Kosher Salt is ideal due to its fine texture, which allows it to dissolve easily into dishes. Other salts like Morton’s Kosher salt are too coarse and take more heat and agitation to dissolve into a dish. You can see the texture is very fine, which allows it to dissolve into dishes easily. While the competitor Mortons, in the blue box, is coarser and takes agitation or heat to dissolve https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617672220082-6UY6PCR19KRYXFH6X0J2/IMG_3859.jpeg Salt - Maldon Salt is defined by its pyramid shape, which is processed on brick flues. This salt actually comes from a salty river in Essex, England. Maldon has been making salt since the Roman Times dating back to 1086. https://www.nutritionbykelly.com/onionsandsuch daily 0.75 2021-04-08 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617851607420-656VF8F1DJ2QSGMJWO1W/IMG_4058.jpeg Onions & Such Onion I use two types of onions in my cooking yellow and red onion. I prefer yellow onions over white onions as they are much sweeter, especially when you cook them down to a caramelized texture. I use red onions for pickling or raw when I want to add a sharp onion flavor. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617851964335-U871MSD57PIIBYR2GEH7/IMG_4054.jpeg Onions & Such Shallot The humble shallot provides a mild onion flavor. I like to think of the shallot as the onion’s younger cousin, small in size, petite in flavor but still provides that oniony punch. Use a shallot when you don’t want the strong astringency of an onion. It goes great in salad dressings or in a mignonette with oysters. I also like to use it as the base of a tomato sauce or ratatouille for a more delicate flavor. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617852474891-ENGQ2EDHU2ZP7MAHFOV6/IMG_4052.jpeg Onions & Such Garlic Garlic has so many different flavors. It can be astringent, raw in chimichurri sauce or it can be creamy with umami flavor in its roasted form. I like to slice it into little chips and sauté it with my onions for sauces and soups. If I want a garlic flavor but don’t want the garlic to burn, I use a microplane to get a paste that can easily be incorporated into dishes. Make sure the shoot of the garlic is not green and it is, just remove it. https://www.nutritionbykelly.com/beans daily 0.75 2021-04-24 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617857746162-0CC84YFOG77924PBFKTM/IMG_3884.jpeg Beans Beluga Lentils These are my all time favorite lentils. I like them because they stay intact when cooking, but still have a buttery texture. Also lentils do not require soaking and cook within 15-20 minutes. They pair perfectly along Salmon with Mustard and Herb Salad. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1619291441958-N3UIXS9UH2KUO4WR23CC/IMG_4106.jpeg Beans Cranberry Beans These are my ultimate favorite bean from Rancho Gordo. They are so buttery and creamy. They pair with anything, whether its a pork chop or even in pasta. The first time I had them was in a fettuccine pasta with fresh lemon zest and shrimp and I was hooked. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617858807067-D4F24L5EN547OOU2OWCS/IMG_3886.jpeg Beans Red Lentils These are great lentils because they cook so easily. I like to simmer them in curries with turmeric and spices or stew them until they fall apart in a soup and puree them. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1619290960196-5CG7GDV7GI2WUI91RSAP/IMG_4103.jpeg Beans Lima Beans These beans I like to cook with aromatics and then I cover them with Arberquina olive oil. I keep them in the fridge and toss them into salads or serve them on an antipasti platter. Again they’re by Rancho Gordo. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617858943459-G81F8RB8E7SWI8XHVHXS/IMG_3889.jpeg Beans Split Peas There is nothing more homey than a bowl of split pea soup. One time I was visiting a friend and she lived below an elderly lady. She invited us up and in her crockpot was split pea soup with ham hocks that she simmered all day. I was starving and ended up having several bowls of soup with her. What I loved about it, is this simple dish tasted just like the soup my mom made growing up, yet I was in a stranger’s home. Food really does bring nostalgia and unity. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617667842168-5MOBAOVPUINU15Q07BJ7/IMG_3855.jpeg Beans Rancho Gordo Beans Rancho Gordo is an independent company based in Napa, CA. They source heirloom beans internationally from independent farmers. I have never had a bad experience with cooking them as they never fall apart when cooking. You spend so much time cooking beans with the soaking, you don’t want to waste that process with an old bean that will fall apart. My favorites are the cranberry beans and the Christmas beans, but they are all wonderful. https://www.nutritionbykelly.com/grains daily 0.75 2021-04-09 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617942014340-9XAJG8O721X3YZ7CF7IR/IMG_3882.jpeg Grains Farro Farro is an ancient grain that originates form the Fertile Crescent in Egypt. It is related to wheat and is not gluten-free. There are actually three types of Farro: Einkorn, Emmer and Spelt. I have no clue which type this one is, but it is Bob’s Red Mill and it is a pearled Farro. It is traditionally pearled to reduce the cooking time. Rinse until clear, toast until nutty Cooking: 1 cup water: 3 cups water, 20-25 minutes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617941304095-3JRE2D0W8XJ52NBUIT99/IMG_3878.jpeg Grains Buckwheat This is a nutty grain that is popular worldwide. In Russian cuisine they eat buckwheat as a morning porridge, known as Kasha. In Japan they use the flour to create soba noodles. I usually rinse it and then dry it out in the pan and toast it until it has a nutty flavor. One cup of buckwheat has around 5g of protein, which is the equivalent to a small egg. It cooks relatively quickly compared to other grains. Rinse until clear, toast until nutty Cooking: 1 cup buckwheat: 1.5 cups water, 10-15 minutes https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617942681901-06TLBY1YNPPZ78QTDU8B/IMG_3879.jpeg Grains Brown Rice Brown rice really is so much more complex compared to white rice. It leaves you feel less bloated and will provide more satiety. Also, it does not make your blood sugar spike compared to white rice. Plus it has more vitamins. There are two types of rice: long grain and short grain. Long grain is a long skinny granule like Jasmine rice; while short-grain is a short stubby rice like sushi rice. For brown rice, I always get a short-grain as it is tender and starchier compared long-grain brown rice. Rinse until clear, toast until nutty Cooking: 1 cup brown rice: 3 cups water, 30-40 minutes https://www.nutritionbykelly.com/canned-goods daily 0.75 2021-04-09 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617946023480-BJHSXJMMK0WOLJD1OK7I/IMG_3870.jpeg Canned Goods San Marzano Tomatoes These are the ultimate tomatoes you should be using for al your tomato sauces. They are picked and packaged at peak season in Italy. I always choose whole tomatoes and crush them with my hands or a spoon. The are a protected designation of origin food, meaning to be labeled true San Marzano tomatoes they must be grown in San Marzano sul Sarno. It’s the same concept that only true Champagne can come from Champagne, France. Try them in Grass-feed Beef over Roasted Tomatoes or the Mediterranean Meatballs over Brown Rice. https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1617946497028-TUHVMU1MI2THNMBY5IBH/IMG_3627.jpeg Canned Goods Tonnino Tuna Fish Forget the canned tuna fish that you must add a gallon of mayonnaise to make edible. Instead, invest in a high quality sustainable fish packed in a delicious oil like this one. There’s other flavors including a lemon, jalapeño and oregano. You can actually taste the fish, but it does not have a strong flavor. Try in it in the Nicoise Salad and you will be forever changed on canned tuna fish. https://www.nutritionbykelly.com/drink daily 0.75 2021-04-18 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618073960662-022GIF1HZV6RMCMQ7A7H/750_7852.jpg Drink Wine https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618718013357-9QKT6H0JLWF2QQCNKL7D/IMG_3921.jpeg Drink Cocktails https://www.nutritionbykelly.com/howtoreadawinelist daily 0.75 2021-04-18 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618725508506-5Y1VLJWXP4ZVSSFQDAR1/750_7857.jpg How to Read a Wine List https://www.nutritionbykelly.com/suggested-pairings daily 0.75 2021-04-18 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618759952260-ATJDE9SVCBNDEG7ZLEKD/750_7946.jpg Suggested Pairings A nice Pinot or a Cabernet-Sauvignon pairs nicely with this meaty oxtail pasta https://www.nutritionbykelly.com/the-geography-of-wine daily 0.75 2021-04-21 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1618760729479-76JQ9LLOIW24L4FRD5DU/Screen%2BShot%2B2020-09-03%2Bat%2B11.36.19%2BAM.jpg The Geography of Wine https://www.nutritionbykelly.com/half-roasted-chicken daily 0.75 2021-07-05 https://images.squarespace-cdn.com/content/v1/5f4ee6f18a9b5750ee0bbb45/1607317573625-5ZOSH8FHTDLPGJEU9XR3/HImZq9VEQZ2wbSeWWIubpA.jpg Half Roasted Chicken