In part one of this three-part series, we set the mood for success in the kitchen and reviewed the foods you need to kick out of your cupboards. Part two went over the kitchen tools that will be the helping hands you need to have Hormone Boost success. And now, to tie it all together, I’ll give you an easy list of staple stock items that you should try to keep on hand. Having stocked cupboards ready with the items you’ll use most often will make cooking easier. Plus, you won’t be tempted to veer from your plan and get easy, premade food.
I’ve also got a few kitchen tips that have made a difference in my life, and I’m excited for them to help you.
Staple Stock Items & Tips for your Hormone Boost Kitchen
- Replace iodized table salt with Celtic sea salt. This natural option provides trace minerals that are beneficial for your thyroid, adrenal glands, body hydration, energy and overall wellness. It is available for purchase on my website if you can’t find it at your local health food store.
- Stock your kitchen with a high-quality organic extra-virgin olive oil (contained in a dark bottle) and an organic coconut oil. These are also available in spray form at most health food stores—the perfect means for lightly glazing pans with just the right amount of oil.
- Buy low-sodium bouillon cubes, stocks and canned tomatoes. I also am a huge fan of fajita spice packs – President’s Choice is a healthy choice, and organic gravy mix from Simply Organic is great to have on hand for my Carb Craving Sheppard’s Pie. Also, tomato paste adds a great umami flavor, or a richness to food that you’re trying to keep low in calories and fat. Tomatoes, particularly tomato paste, are bursting with cancer-fighting lycopene. Use it to add an extra layer of flavor to curries and stir-fries.
- Substitute Greek yogurt for sour cream. It is lower in fat and higher in protein.
- You can enhance the flavor and depth of your meals without adding extra salt, using the acidity of vinegar (apple cider or balsamic) or lemon. An added benefit: vinegars also reduce the glycemic impact of your meals.
- When slicing avocados, use a sharp knife to split them in half and remove the pit. Then, keeping the skin intact, cut it into slices. This creates perfect sections, which can then be easily removed from the peel with a spoon, for use in salads and other dishes, or placed on a cookie sheet for freezing. Once the slices are frozen solid, transfer them to a sealed container or freezer bag.
- Maintain the crispness of fresh herbs by washing, rolling in dampened paper towels and placing in resealable bags before storing in your fridge. Some fresh herbs can be washed and stored in your freezer to extend their shelf life for up to one month. Once frozen, they can easily be defrosted and chopped before they hit the pan.
- Beans – Cannellini and lentils are your best protein packed options for soups, salads and dips. Not only inexpensive, they’re also a great source of fiber. (One cup, for example, contains a whopping 15 grams of protein and 12 grams of fiber.)
- Frozen shrimp: Four large shrimp are only 30 calories and contain pure protein and virtually no fat. Shrimp also offer up a hefty dose of iodine. Buy them peeled and deveined so they can be easily defrosted and incorporated into last-minute weeknight meals. I love these because they are so versatile; they can be served hot or cold, in shrimp scampi, shrimp tacos, shrimp salad, and etc. Plus, along with this, I love Barberian Steak Spice – to pan fry the shrimps to top salad or over zucchini pasta with tomatoes/balsamic reduction.
- Mustard: This condiment is packed with the immune-boosting mineral selenium and turmeric, a spice (that gives it its yellow pigment) with cancer-fighting properties. Keep a couple different varieties in your refrigerator, includingDijon for salad dressings, sauces, marinades, and in a coating for breading chicken and pork. Grain mustard is another favorite as a spread on sandwiches.
- Ground chicken and turkey: buying a lean ground turkey or chicken breast saves on saturated fat compared to ground beef. Stash in your freezer and thaw when ready to eat. It’s one meat that cooks in a zip and can be used in stir-fries, meat sauces, tacos, enchiladas, stuffed peppers, or rice bowls.
- Toasted Seeds: specifically, black sesame, white sesame and raw pumpkin seeds. I keep these mixed in a bowl in my fridge to toss into salads, delicious mixed with ricotta cheese or even as a fast mouthful when hungry!
For more information on the Hormone Boost Diet, check out my book. I also suggest you read part one and two of this series, links below: