Kitchen Staples for Making Simple, Healthy Meals with Melissa McAllister [EP 109]

Show Notes:

In this episode, Melissa shares her simple, healthy cooking philosophy. She discusses the essentials for a well-stocked kitchen, offers tips on meal preparation, and her favorite kitchen tools. She emphasizes the value of high-quality ingredients and provides practical advice for creating nutritious meals with ease.

Key Points From This Episode:

01:18 Simplicity in the Kitchen 

Melissa digs into the important role of protein in weight loss, offering practical advice and strategies for effectively integrating more protein into daily meals. She highlights the beauty of simplicity in the kitchen, and discusses her philosophy on creating straightforward yet flavorful dishes that anyone can enjoy. Melissa explores the key ingredients she always keeps on hand in her kitchen, explaining how they form the foundation for preparing quick and nutritious meals with ease.

5:20 Kitchen Must-Haves

Melissa introduces kitchen tools she relies on, such as the versatile air fryer, a durable cast iron skillet, and the trusty oven. She takes us through her freezer, detailing the assortment of high-quality proteins like wild-caught seafood, grass-fed beef, heritage pork, and organic chicken that she keeps stocked. She also goes through the must-have items in her refrigerator, including fresh berries, creamy Greek yogurt, nutrient-rich pasture-raised eggs, and a variety of flavorful condiments.

17:21 Pantry Needs

Melissa discusses the non-perishable pantry staples she always has on hand, such as satisfying beef and turkey jerky, versatile protein powder, hearty steel-cut oatmeal, crunchy dry roasted nuts, and a selection of spices. She also mentions other ingredients like versatile nut butter, staple grains like rice, aromatic onions, and versatile potatoes for whipping up simple, yet wholesome meals. Melissa offers her expertise on the proper storage of ingredients like onions and potatoes, stressing the significance of keeping them in a cool, dark pantry to extend their shelf life.

23:50 Whole Foods 

Melissa walks through an example of how to prepare a quick and nutritious meal featuring succulent sea bass, vibrant green beans, and hearty potatoes, showcasing the simplicity and speed of the cooking process. She advocates for minimizing the reliance on highly processed foods and sauces, sharing her favorite techniques for enhancing the natural flavors of food and making each dish more enjoyable. Melissa underscores the significance of stocking the kitchen with essential ingredients that enable the swift preparation of healthy, appetizing meals.

Melissa’s List

Tools: Air Fryer, Cast Iron, Oven

Freezer: Wild Caught Seafood, Grass Fed Beef, Heritage Pork, Organic Chicken, Ground Chicken, Microbiome Mash, 72% Dark Chocolate

Refrigerator: Berries, Plain Greek Yogurt, Pasture Raised Eggs, Grass Fed Butter, Condiments with Minimal Ingredients, Sauerkraut, Pickles, Salsa, Avocados, Spaghetti Sauce, Bacon, Sausage, Salad Kits, Apples, Natural Peanut Butter, Lemons, Cucumbers, Green Vegetables including Brussel Sprouts, Spinach, and Green Beans  

Pantry: Beef/Turkey Jerky, Protein Powder, Steel Cut Oatmeal, Dry Roasted Nuts, Spices, Sea Salt, Avocado Oil, Olive Oil, Coconut Oil, Gee, Balsamic Vinegar, Bone Broth, Tuna, Olives, Nut Butter, Rice, Onions, Potatoes  

Resources from this episode:

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Find out more about Melissa 

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Thank you so much for listening to this episode! I’m honored and excited to be on this journey toward personal growth, a healthy lifestyle, and a greater more confident you. I’d love to hear from you. So please share this episode with anyone that you think needs to hear this message and remember to rate, review and subscribe wherever you listen to podcasts. My name is Melissa McAllister. And until next time, thank you for being your own health advocate. 



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