Preparing your Kitchen for Success

Before switching to an anti-inflammatory diet, you will need to set up your kitchen to facilitate your success. A well-prepared kitchen will make cooking and meal prep easier, reducing the temptation to fall back on processed and toxic options.

Declutter and Organize

The first step in preparing your kitchen is decluttering and organizing. An organized kitchen helps you cook more efficiently and keeps your ingredients readily accessible. Here are some tips to declutter your kitchen:

• Remove all inflammatory food items, such as processed foods, grains, legumes, refined sugars, and dairy products. Donate or give away these items to friends, family, or a local food pantry.
• Organize your pantry, refrigerator, and freezer, grouping similar items together (e.g., spices, oils, and canned goods). Label containers or shelves for easy identification.
• Keep frequently used cooking utensils, such as spatulas, ladles, and cutting boards, within reach for convenience.

Stock Up on Healthy Staples

Next, stock your kitchen with essential ingredients. Keep these staples on hand to make meal prep simpler and more efficient:

• Fresh fruits and vegetables: Opt for a variety of colors and textures to ensure a balanced diet.
• Lean meats: Choose grass-fed, pasture-raised, or wild-caught options when possible. Stock up on chicken, turkey, beef, pork, and seafood.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, flaxseeds, and chia seeds are great choices for snacking or adding to recipes.
• Healthy oils: Extra virgin olive oil, coconut oil, and avocado oil should be in your pantry for cooking or adding to salads.
• Spices and herbs: Keep a variety of spices and herbs on hand, such as garlic, ginger, basil, and turmeric, to add flavor to your meals without extra calories or preservatives.
• Vinegars: Apple cider vinegar and balsamic vinegar can add a punch of flavor to many dishes.
• Aminos: Coconut aminos are a solid substitute for soy sauce and can add umami flavor to your meals.
• Mustards: Mustards (without added sugar) can add a tangy flavor to meats and dressings.
• Fresh Garlic and Onions: These are basics that add flavor to almost any savory dish.
• Lemons and Limes: Fresh lemon and lime juice are great for dressings, marinades, and to brighten up dishes.
• Canned Goods: Canned tomatoes, tomato paste, and coconut milk are handy to have for making sauces, soups, and curries.
• Broths: Keep chicken, beef, or vegetable broth on hand for soups and stews.

Equip Your Kitchen

Having the right tools in your kitchen can make preparing meals much easier. Consider investing in the following kitchen equipment:

• A high-quality chef’s knife for easy chopping, dicing, and slicing
• A food processor for blending and chopping nuts, seeds, and vegetables
• A slow cooker or Instant Pot for effortless, hands-off cooking
• A set of non-stick, oven-safe cookware for roasting and baking
• A spiralizer for creating vegetable noodles
• Airtight containers for storing prepped meals or ingredients