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Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Stocking A Basic Kitchen

September 2nd, 2003

As seen on BCTV, 02 September, 2003

It’s back to school and for some students a whole new start is just around the corner. For those new university students, this may be the first school year that they will be living away from home! Moving away for the first time is very exciting but can also seem a little intimidating, especially when it comes to cooking.

Here are a few tips to help set up a basic kitchen.

1) What’s needed for a basic kitchen?

If university residence is your destination then you are in luck, since most of your basic kitchen needs will be supplied.

If not, then you will need to consider things like; cutlery, utensils, dishware, cups, and juice containers. In terms of cooking equipment here are a few suggestions:

  • Utensils – wooden spoon, serving spoon, egg flipper, measuring cups and spoons, cheese grater, paring knife, serrated edge knife, can opener, meat thermometer
  • Cookie sheet, glass baking dish
  • Non stick frying pan -this reduces the need for fat to grease your pan
  • Medium Saucepan -for soups and boiling pastas
  • Steaming colander -one that fits your pots for steaming fresh veggies and doubles as a strainer

Tin Foil is a product that is very versatile. By making packages with this little item you can cook veggies in their own moisture as well as cook poultry or fish without adding fat! (easy clean up is also a bonus!)

2) Some tips to remember when making a grocery list.

Making a list allows you to buy only what you need, so you don’t over do it, and also makes sure you don’t forget anything. You stay on budget and avoid the extras.

  • Use Canada’s Food Guide as a tool, to break up your food into categories while you shop (Grain/ Fruit and Veg/ Meat and Dairy). This allows you to ensure you are consuming a variety of foods providing all those necessary nutrients.
  • Go through your kitchen to make sure you are aware of what you already have, so you eliminate the possibility of unnecessarily over stocking your shelves.
  • Plan your meals ahead of time and buy according to the recipes.
  • Remember that planning to buy from bulk bins can be cheaper than buying pre-portioned amounts.

3) What to remember when at the grocery store

  • Big names for popular food items are well known but you should know that store brands can be just as good and will save you some money.
  • Stick to the outside aisles. Migrating towards the center aisles moves you away from the fresh foods and heads you towards those more processed.
  • Finally… Don’t shop hungry! You will be amazed at how much more you tend to buy when your stomach is empty!

4) Sample list of foods to keep on hand on a weekly basis for easy meals and snacks

  • Milk products: milk, yogurt and cheese
  • Grains: whole wheat bread, tortillas, cereal, pasta, pancake mix
  • Meat and alternates: tins of tuna and salmon, tins of chickpeas, beans and dried lentils, bags of nuts from the bulk section (store in fridge or freezer), tofu, veggie ground round (to add to pasta sauce), chicken breast, pork tenderloin, extra lean hamburger meat and steak (for freezer)
  • Vegetables and fruit: pasta sauce, tinned pineapple, fruit juice, dried apricots, figs, dates and apples, fresh produce for salads, fruit for snacks and fresh and frozen vegetables for dinner meals
  • Condiments: mayo, ketchup, salad dressing, canola or olive oil, sugar, spices, salt and pepper

5) Care Packages

For all those parents already deciding what to include in a care packages, here are a few ideas to keep you kids eating well: canned fish or chicken

  • canned or dried beans/peas/lentils
  • canned/dried fruit
  • dried pasta and rice
  • favorite seasonings (like Mrs. Dash without the extra salt)
  • skim milk powder
  • paper towels
  • sandwich bags and baggies
  • tinfoil, plastic wrap
  • muffin mixes
  • tea
  • hot chocolate powder
  • popcorn
  • juice in tetra-packs

Don’t forget to include the occasional treat or study food, because remember its all about variety, balance and moderation!

6) Some easy meal ideas:

Stir fry recipe

2 Tbsp water
3 Tbsp rice vinegar
2 Tbsp Soy sauce
1 clove garlic
2 green onions
1 lb boneless chicken breast (cut into small strips)
2 Tbsp sesame oil
1 cup celery cut in strips
1 cup carrots cut into strips
1 cup broccoli cut to small pieces
1 cup of pea pods
1 Tbsp sesame seeds

In a glass dish, combine water, soy sauce, vinegar, garlic, onions and chicken, and refrigerate for at least 2 hours. Drain chicken and reserve marinade. In a large skillet or wok, heat sesame oil over medium-high heat until hot. Add chicken and cook, stirring constantly, until chicken loses its pink color. Remove chicken. Add celery, carrots, and broccoli and cook, stirring, for at least 3 minutes.

Vegetables cooked in tin foil

Cut up some yellow, red and green bell peppers, broccoli, carrots and any other of your favorite vegetables. Place them on a large piece of tin foil. Sprinkle with a salt free seasoning mix and a couple tablespoons of either lemon juice or a flavored vinegar. Wrap and seal the edges together and place in a 350 F oven for about 10-15mintues depending on desired tenderness. Enjoy on their own or as part of a meal.

Very Simple Mediterranean Linguine

5oz linguini or spaghetti
1 ½ cups frozen mixed vegetables
6 ½ oz can tuna or chicken
2 Tbsp olive oil
2 Tbsp light parmesan cheese
(Salt and pepper to taste)

Bring 6cups of water to boil. Add pasta and boil for 6 minutes. Add vegetables and boil for 4 more minutes. Drain and return to saucepan. Mix in the meat, oil and cheese. Season to taste.

Makes about 2 servings

Low Fat Bran Muffin recipe

1 2/3 cups All bran cereal
1 ½ cups skim milk
4 egg whites
1 Tbsp vanilla
2 cups flour
2/3 cups brown sugar
2 Tbsp baking powder
¾ tsp baking soda
1 ½ tsp cinnamon
2 cups of blueberries (fresh or frozen)

Preheat oven to 325 F. Combine bran cereal, milk, egg whites and vanilla and let stand for 5 minutes. Stir together flour, brown sugar, baking powder and soda, and cinnamon in a large bowl. Add the milk mixture to the dry mix. Add blueberries and stir carefully. Spoon into paper lined muffin tins. Bake for 30 minutes.

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!