Kitchen Starters

Many times, people ask me how to get started cooking.  They are generally moving into an apartment for the first time, or are just making the (very healthy) shift away from only eating frozen dinners.  I have decided to compile my own list of (non-perishable) ingredients that I always keep in stock around my kitchen, and that I think everyone else should keep in theirs.

General Items

Oils - extra virgin olive oil, vegetable oil
Condiments - soy sauce (low sodium), ketchup, mustard, balsamic vinegar


Herbs and Spices
Seasonings - Morton's table salt, black pepper
Herbs - oregano, basil, rosemary, parsley (all dried), bay leaves
Spices - garlic powder, ground cinnamon, mustard powder, smoked paprika


Baking and Dry Goods
Sugars - granulated sugar, brown sugar, (powdered sugar if you intend to bake a lot)
Other Sweets - honey, maple syrup, almonds or mixed nuts
Baking - whole wheat flour, baking powder, baking soda, vanilla extract, almond extract
Other - pasta, rice, stock cubes: vegetable, chicken, and beef


Freezer Items
Vegetables - broccoli, green beans, peas, sweet corn
Other - fruit (see previous post), shrimp

This list is just an outline of the kind of things you may want to stock up on when you start to cook more seriously.  Generally, buy what you can (not all at once), and discover what ingredients are used in the recipes you like best.  Most of these items will sit happily in your pantry or freezer for months, and having them nearby will help you get a bit more creative in the kitchen.


Let me know (comment below) if you think I missed something vital. =)

Frozen IS Fresher

The freezer section of the grocery store can be a scary place for nutrition freaks (I know I'm intimidated by aisles and aisles of freezers towering over me).  However, you need not skip the freezer aisles while shopping to ensure a healthier lifestyle.  Quite the opposite actually.

Fresher ≠ Healthier

Frozen foods are not only cheaper, but sometimes healthier than fresh foods - especially when it comes to fruits and vegetables.  According to a 1998 study by the FDA, frozen fruits and vegetables have the same health benefits as fresh fruits and vegetables.  However, this doesn't give you the full picture.  Certain vegetables like spinach and green beans lose 75% of their vitamin C after being stored in the refrigerator for a week.  Ready-to-drink orange juice has less than half the vitamin C of frozen OJ and loses all of its vitamin C within a month of opening the container.  

Additionally, food producers pick produce for the produce aisle before it is ripe and let it ripen on the very long (perhaps over 1,000 mile) journey to your local supermarket.  On the other hand, produce meant to be frozen is picked at its peak ripeness - this means it has soaked up all the possible nutrients from the soil and sun.

Frozen Produce is Better for the Environment

Unlike "fresh" fruits and vegetables that have to be grown in hot houses and tropical climates and shipped to your local grocery store out of season, frozen produce can be picked at peak ripeness (and in the correct growing season) and then stored.  Since the freezing process allows fruits and vegetables to be stored almost indefinitely without losing their nutrients, frozen is the way to go.

Frozen Produce Tips

• Always keep a full freezer - cooling air requires more energy than cooling food, so save money on electricity by buying more frozen items
• Steam or microwave your frozen vegetables - they can lose up to 50% of their nutrients when boiled
• Buy frozen blueberries whenever you can find them, as they are far more nutritious than the fresh variety
• If you buy frozen dinners, spice them up with a frozen vegetable medley