I love spending time in the kitchen exploring new recipes and testing new kitchen gadgets. I couldn’t believe I didn’t own a hand mixer and was getting sick of having to mix everything by hand. Just because I love being in the kitchen doesn’t mean I don’t want to be as efficient as possible with my time. I was excited to receive the Gourmia GHM2530 Illuminating Hand Mixer to help speed things up in the kitchen.

This hand mixer not only is sleek, but also comes with an LED spotlight to help you see what’s going on in the mixing bowl. In addition to having a nifty light, it has two attachments: beaters and dough hooks for making homemade bread or pizza dough. I’ve never had a hand mixer with two attachments, so that is an exciting feature. I also like the variety of speeds and the turbo option to take it to the next level on tough mixtures that get really heavy.

After receiving the hand mixer, I was pleased to see how compact and lightweight it is. When I took the hand mixer and its attachments out of the box, the assembly seemed self-explanatory. The tool comes with an easy-to-understand instruction manual, but one thing I missed when trying to attach the beater hooks was to slide off the storage guard. Once you slide off the storage guard, you can easily assemble either the dough or beater hooks.

Before I started mixing, I washed the attachments with soap and water to make sure they were clean. I tested this hand mixer on a brownie mix I had been wanting to make. I got to mixing and was surprised with the strength of the LED light. In general, other hand mixers have blocked the natural light in the bowl; with this one, the light turns on as you use it.

Another thing I really liked about this hand mixer: the ergonomic grips that keep your hand from sliding off the mixer. You never know when things are going to get messy in the kitchen, so I’m glad the mixer has this feature.

The beaters and dough hooks are dishwasher-safe, which makes cleaning up the kitchen super simple. For easy storage, slide the storage guard back onto the hand mixer and clip in the beaters and dough hooks.

I definitely would recommend this hand mixer to a client or friend. It’s a comfortable hand mixer that can help speed things up in the kitchen while lighting the way!

Here are a few tips to help you feel more organized and calmer in this current state of panic.

Before the Store

1. Inventory: Take inventory of what you already have in your pantry, cupboards, refrigerator and freezer. This will help reduce the cost of your grocery bill by not purchasing what you already have on hand.
2. Menu Planning: Knowing what you have on hand will help you determine what you need to make meals. If I know I have a bottle of pasta sauce in the pantry but no pasta, I can start making a mental list of what I need. Ask yourself what type of meals will be easy for you to make that your whole family will enjoy. This could be as simple as spaghetti with meat sauce, chili with quinoa or brown rice, mac n cheese with chopped chicken breast, vegetable soup with noodles, or even frozen or canned meals that can be easily heated up when you’re tired of cooking.
3. Don’t go to the grocery store hungry! I don’t know how many times I’ve gone to the grocery store and my hunger takes over my plan of getting what I actually need. I end up purchasing unnecessary food items that don’t help with creating meals.

Making a Shopping List

When looking for these products at the grocery store, know that access is going to be limited. It’s okay for you to purchase store brand products or not purchase the most nutritious options. All food is nourishing! Now that you aren’t “hangry” and know what you already have at home, you can look through the following lists and choose which items work best for you and your family.

Canned and Frozen Products

Canned produce is an amazing option that is shelf-stable and is just as nutritious as fresh produce! When looking for canned goods, be sure to choose cans without bulges, rust, or gouges. Avoid cans with dents to help them stay shelf-stable longer. Look out for low sodium canned goods or rinse the canned produce prior to use to reduce the sodium content.

• Canned beans (black, garbanzo, pinto, etc.)
• Canned lentils
• Canned diced tomatoes
• Canned tomato paste
• Canned chili
• Canned fruit in juice
• Canned tuna
• Canned chicken
• Canned salmon
• Canned soups
• Frozen fruit (mixed berries or whatever you enjoy)
• Frozen or canned corn
• Frozen edamame
• Frozen mixed vegetables
• Frozen peas
• Frozen chopped spinach
• Frozen broccoli
• Frozen potatoes, french fries
• Pizza
• Frozen pre-made meals
• Ice cream

Fresh Produce

Here are a few options that last longer.

• Cabbage (red and green)
• Bananas
• Potatoes (sweet and white)
• Apples
• Garlic
• Onions
• Carrots
• Oranges
• Squash

Dairy

• Organic milk tends to last longer than conventional options
• Plant-based milk can be a good alternative that also has a longer shelf-life
• Purchase tubs of yogurt or Greek yogurt instead of individually portioned containers
• Butter
• Cream cheese
• Cottage cheese
• Cheese (shredded, slices, blocks, cubes, string)
• Evaporated milk

Beverages

• 100% Juice
• Carbonated water
• Tea
• Coffee

Grains and Starches

• Cereal
• Oatmeal
• Quinoa
• Rice (white or brown)
• Popcorn
• Pasta
• Instant noodles
• Crackers
• Breadcrumbs
• Flour
• Boxed mac n cheese
• Instant mashed potatoes
• Bread (white or whole grain)
• Waffles
• Bagels
• Muffins

Protein

You can extend your animal-based protein by combining it with plant-based options such as tofu, peas, beans or lentils.

• Eggs
• Firm tofu
• Frozen meat alternatives
• Meat:
  • Ground beef
  • Frozen burger patties
  • Sausage
  • Deli meat
  • Beef stew meat
• Poultry:
  • Ground chicken or turkey
  • Chicken breast or thigh
  • Frozen precooked or raw chicken
  • Deli meat
• Frozen seafood (shrimp or fillets)

Snacks

• Chips
• Cookies
• Trail mix
• Granola bars
• Nuts
• Cake/brownie mix

Condiments and other Basics

• Ketchup
• Mayonnaise
• Oil: olive, canola, vegetable, toasted sesame
• Nut butter (almond, peanut, cashew, etc.)
• Jam or fruit preserve
• Salsa
• Soy sauce
• Taco seasoning mix
• Salt & Pepper
• Vinegar

Be sure to only get what you need. That’s where taking inventory really comes in handy! Grocery stores are doing their best to restock shelves, but we can also do our part to not hoard items including hand sanitizer, toilet paper and shelf-stable foods. This is a time for us all to check in with our neighbors and support people who may not have access to transportation or funds to purchase these grocery items.

Instant Pot Hearty Winter Soup

Serves 6

Ingredients

• 3 cups chicken bone broth
• 1 bunch chopped celery
• 3 large chopped carrots
• 1/2 chopped yellow onion
• 1 bunch chopped Swiss chard
• 3 cloves minced garlic
• 2 small red potatoes
• 1 can no salt added pinto beans
• 1lb boneless, skinless, cubed chicken breast
• 2 cups water
• 1/2 tsp. ground black pepper
• 1/2 tsp. Italian seasoning
• 1/2 lemon juice
• 1 tbsp. butter

Instructions

1. Rinse, dry and chop the celery, carrots, onion, Swiss chard, garlic and red potatoes.
2. Turn on your Instant Pot and set to ‘sauté.’
3. Add butter and sauté celery, carrots and onion until caramelized.
4. Add in chicken, bone broth, water and potatoes.
5. Set Instant Pot to ‘soup’ for 10 minutes and cover with lid and close vent.
6. Once the time is up, release the pressure vent and add in Swiss chard and pinto beans. Cook for another 5 minutes with lid off, stirring frequently and serve.

I’ve heard of people using griddles for just about everything in the kitchen, so I was super excited to try this gadget. I love finding new ways to make meals at home, and I’ve always wanted to use a griddle to make breakfast, grill steaks and even make grilled cheese sandwiches. My husband usually is the one who fires up the grill, but now I have an option to fire up the griddle in the comfort of my air-conditioned kitchen!

The Marquette Castings Reversible Griddle covers two burners and works with both gas and electric ranges. One side has rounded bumps and can be used to make grilled foods; the other side is a smooth surface to make a variety of entrees, side dishes and desserts. A fun feature of cast-iron kitchen tools is that they are a great way to boost the iron content in your meal!

When I first opened the Marquette Castings Reversible Griddle, I was surprised at how big and sturdy it is. A great size to cook a meal at once, the griddle can easily cook a steak on one half and roast asparagus on the other. If you’re looking for a heavy-duty enameled cast-iron griddle that can handle the heat, this is definitely the tool for you.

I bought steaks to test the griddle and see how it compares to my gas grill. I placed the ribbed side of the griddle face-up on the stove with both gas burners on medium-high heat. I knew it was at the right temperature when I splashed a few droplets of water on the griddle and saw they immediately evaporated. I seasoned the griddle with avocado oil and placed the steaks on it. I immediately heard the sizzling sound of steak and couldn’t wait to eat it. After a few minutes, I turned the steaks over and was impressed with the sear marks from the griddle. I enjoyed the steaks made on this griddle just as much as the ones my husband makes on our grill!

Once the steaks were done cooking, it was time for clean-up. I usually clean the kitchen as soon as I’m done cooking, but I had to wait since the griddle was still extremely hot. Be very careful handling this griddle and wait until it has completely cooled before transferring it to the sink to wash. If you need to move the griddle aside to make space on the stove before it has completely cooled, be sure to use oven mitts to protect your hands.

Cleaning this griddle is pretty simple once it has cooled. A simple wash with soapy water and a sponge should do the job. Any time I use a cast-iron kitchen tool, I make sure to fully dry it or even heat it up on the stove again to reduce the risk of rusting. You also can season the griddle with a high-heat oil after it is dry.

I love the multiple uses of the Marquette Castings Reversible Griddle and am excited about all the delicious dishes I can put together: pancakes, eggs and even grilled peaches! I would recommend this tool to a friend or client who is looking for a simple way to grill foods in their kitchen or make multiple pancakes and breakfast foods on slow weekend mornings.

10-minute Cashew Chicken

Serves 6

Ingredients

• 2 pounds skinless, boneless chicken breast, cut into thin bite size pieces
• 2 tablespoons sesame oil, divided
• ¼ cup less sodium soy sauce
• 3 tablespoons ketchup
• 2 tablespoons rice wine vinegar
• 1 tablespoon brown sugar
• 1 tablespoon honey
• 1 clove garlic, minced
• 1 tablespoon ginger, minced
• ½ teaspoon Chinese five spice
• ½ teaspoon red pepper flakes
• 2 tablespoons cornstarch, divided
• ½ teaspoon salt
• 1 teaspoon ground black pepper
• 2 bell peppers, sliced
• 1 cup whole, unsalted cashews

Instructions

1.  To make the sauce, combine 1 tablespoon sesame oil, soy sauce, ketchup, vinegar, brown sugar, honey, ginger, garlic, five spice and red pepper flakes into a medium-size bowl. Whisk until combined and set aside for later.
2. In a small bowl, mix together 1 tablespoon corn starch, salt and ground black pepper. Place the bite size pieces of chicken into a bag or bowl and cover with cornstarch mixture. Mix the chicken around until it is fully coated. Add another tablespoon of cornstarch if needed.
3. Heat 1 tablespoon sesame oil in a wok over medium-high heat. Once the oil is heated, add the chicken and sear for 1 to 2 minutes. Stir the pot for consistent cooking. Pour the sauce over the chicken and cook for 3 to 5 minutes until all the chicken is fully cooked. Add in the bell peppers and cashews and cook for another 2 minutes. Stir frequently until fully mixed.
4. Enjoy with a side of rice, brown rice, steamed broccoli or quinoa!

Notes
If you don’t have less sodium soy sauce you can reduce the amount you use. If you don’t have rice wine vinegar you can use apple cider vinegar.

I was super excited to try this cutting board, a chance to feature its beauty and function in the kitchen. As a dietitian, I write recipes and have been practicing food photography for my blog so I’m always looking for practical kitchen tools that also offer style. I was excited to see firsthand how the JK Adams Porter Walnut End Grain Board can go straight from cutting to serving.

Made with high-quality American walnut with a teak oil finish, the board has contrasting brown hues that make it a beautiful accessory on the kitchen counter. It also has undercut handles that allow for easy serving and transporting once you’re done preparing food. The board is a great size (17-by-12-by-1.5 inches) for cutting, displaying and serving foods, too.

When this cutting board arrived at my home, it was packaged in a sleek box with a card that detailed care instructions. I’m glad I read it because the board cannot go in the dishwasher and I don’t want to do anything to ruin this beautiful piece!

I placed the cutting board on my kitchen counter, slid my hand across its glossy finish and was pleasantly surprised with how smooth it is. I immediately cut an apple on the board, then easily lifted the board using its handles to take to my kitchen table. The undercut handles also are an easy way to slide cut foods onto a dish.

I also used this cutting board to make a cheese board, a fun appetizer to serve guests that impresses with little effort. All you have to do is slice or cut cheese into cubes, cut fruit and vegetables, display on the cutting board and enjoy!

As a dietitian, I’m always looking for ways to reduce time in the kitchen and offer colorful fruits and vegetables in an appealing way. This cutting board saves me time because I don’t need to grab a serving plate and wash extra dishes. A quick gentle wash and the cutting board is clean. Be sure to towel-dry the cutting board and not let water sit on it for long periods of time.

The JK Adams End Grain Cutting Board isn’t like your ordinary cutting board. I definitely would recommend it to a friend or client who is looking for a board that functions well, looks great and has multiple uses.

If you purchase a big bag or box of mixed greens with good intentions to eat it up before it goes bad but just aren’t craving salad as the weather gets cooler this post is just for you!

5 ways to use up that bag or box of salad greens without having to make a salad!

Crustless Quiche: A delicious way to start your day! Add mixed greens to your breakfast with a tasty frittata.

Pasta & Casseroles: Boost your favorite pasta dish or casserole with a few handfuls of greens. Chop mixed greens and add it to spaghetti or your favorite casserole at the very end while it’s simmering. The greens will cook quickly and soak up the flavor of your favorite pasta dish.

Power Up Smoothie: Smoothies are a great way to get a variety of nutrients into your diet. Level up your smoothie with a handful or two of mixed greens.

Nourishing Soup: Add your favorite greens to your hearty winter soup.

One Pot Meals: Chili, breakfast skillet, lentil stew, or any one pot meal can be elevated with a handful or two of chopped mixed greens. Remember to add the mixed greens in at the very end because they cook almost instantly!

The general recommendation for adequate hydration for an adult is 30 to 40 milliliters of fluid per kilogram of body weight each day. For example, a 30-year-old woman who weighs 150 pounds would need 2,400 milliliters of  fluid per day or around 10 cups. If you think 10 cups of water sounds difficult to drink each day, don’t worry; this fluid recommendation includes the amount of liquid you are consuming from hydrating foods such as fruits and vegetables.

The easiest way to tell if you are dehydrated is to monitor your urine. Ideally, your urine should be a light yellow or lemonade color and it should not have a strong odor. If your urine is dark yellow and has a concentrated smell, you’re already dehydrated and it’s time to drink some water.

Why Do Our Bodies Need Water?

Between 50 to 70 percent of our body weight is fluid. Our bodies need water to perform a variety of functions that are critical to our survival including:

• Dissolving and transporting substances throughout our body
• Keeping our cells alive
• Maintaining healthy blood volume
• Regulating body temperature
• Protecting and lubricating major organs and tissues

Stay Hydrated!

Water is one of the best drinks to have to stay adequately hydrated. It doesn’t have any extra ingredients and can help your oral health as well! Drinking water after meals or snacks can help reduce the amount of plaque build up on your teeth and gums. You can also increase your fluid intake by consuming a variety of beverages that you enjoy including juice, milk, seltzer, sports drinks, tea, coffee and soda but just remember that these beverages contribute to your total energy intake during the day.

Foods can also be a great source of fluid in your diet! Try adding hydrating foods such as fruits and vegetables to your meals and snacks to help you meet your fluid needs. If you’re not a super fan of water, you can enhance the flavor of your water by infusing it with fruit, herbs and spices. I really enjoy adding cucumber slices and mint to my water for a refreshing boost of flavor! The best way to stay adequately hydrated throughout the day is to keep a water bottle with you at all times.

Diets are a controversial subject and people associate their way of eating with their morality and health, which is why I would like to put this out there — everyone’s eating patterns and styles differ and there’s no right or wrong way to nourish your body. Do what works best for you without compromising your mental or physical wellbeing. But remember, your health and worth are not determined by a silly number on a scale. 

Another reason why I don’t favor trendy restrictive diets is because the moment you follow them your autonomy gets thrown out the window. You’re bound to what diet culture tells you to do rather than taking your health into your own hands. What do you do if the specific foods on your new diet are not available when you’re out at dinner with your friends or are traveling for work? You likely feel anxious and stressed in social situations and your only choice is to feel guilty for not being “strong” enough to maintain your diet. Fad diets cheat you out of learning how to nourish your body in a balanced way that fits your unique needs.

For something that is marketed as a way for you to get “healthy,” trendy diets usually leave you feeling low-energy, stressed and HANGRY. Not only do you lose all control, restrictive diets actually slow down your metabolism, result in poorer health outcomes, and lead to a disordered relationship with food. Whatever happened to making informed food decisions for yourself based on your preferences, metabolic needs and mood?

Ditching diet culture or diet mentality means breaking up with restrictive chronic dieting, fad diets, the idea that you need to be on a diet or any other type of societal pressures associated with body weight and size to make room for a healthier relationship with food and body image. This might sound new, scary or difficult to do in a society that benefits from our insecurities, but working with a registered dietitian nutritionist who practices with a non-diet, intuitive eating and Health At Every Size approach can help you ditch diets for good, manage your health and feel your best.

Not sure if you’re caught up in diet culture? Ask yourself these questions:

• Do you categorize foods as clean, good or bad?
• Do you associate food choices with your morality?
• Do you exercise to compensate for the foods you eat?
• Do you feel shameful when eating foods you enjoy?
• Have you ever been on a diet or tracked calories?

If you answered yes to any of these, you’ve likely been exposed to diet culture. The purpose of this post is not to make you feel bad but to open your eyes to the way we are exposed to diet culture and fat phobia through mainstream media. It has become normal to be on a diet or talk about dieting and weight loss. It’s time to reject our weight-obsessed culture and heal our relationship with food and our body image.  We are much more than our weight, body size and image!

How Can You Reduce Diet Culture Exposure?

It may seem overwhelming at first, but the first step to ditching diets for good is to disentangle yourself from weight-loss and body-shaming messages around you. Removing external sources of diet messaging from magazines, television and even the “fitspo” (fitness-inspiration) accounts you follow on social media can help you enter a more weight neutral realm and embrace your body with more kindness. This is just one step in getting closer to rediscovering your body’s natural response to food and ditching diet culture. Work with a non-diet holistic dietitian to dive in deeper and take the next steps in healing your relationship with food.