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From utensils to appliances -here are my top 10 kitchen must haves!
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Cooking healthy meals can be simple and fun if you have the right kitchen tools. I’ve put together a list of 10 of faves that I think are essential for a healthy chef.
1. CROCKPOT Rather than slaving over a stove for hours, you can throw whatever you are preparing into the crock pot, set it, and go on with your day. Whether it be going to work, wrangling children or just running some errands - you can rest assured you’ll have an amazing home cooked meal waiting for you at dinner time. 
2. OLIVE OIL SPRAYER
You will use this EVERYDAY! You can refill it with any oil of choice and it protects you from harmful toxins caused by your standard spray oil packaging. You will also eliminate financial and environmental waste. Win - win! 3. SALAD SPINNER Make sure your salad is clean a d CRISPY! To prevent your greens from going soggy, you’ll need to dry them and “spinning” them is by far the easiest way to do it. 4. KITCHEN SHEARS For cutting up a whole chicken , to vegetables, to kid’s pancakes, to stripping herbs and even cutting the stems off of flowers - kitchen shears are one kitchen tool that I can’t live without! 
5. JUICER
Juicing is a sure fire way to make sure you and your family are getting your daily dose of fruits and veggies. Along with helping you stay healthy - your juicer will save you money by not needing to buy store bought juices. 6. CAST IRON SKILLET Cast iron skillets have been workhorses in kitchens all over the world for over 2,000 years - and ours still manages to be our most used kitchen pan! Modern cast iron skillets are made from heavy cast iron and pre-seasoned (so food doesn’t stick); with impressive heat retention abilities these skillets can be used on the stovetop or in the oven. They are extremely durable and should legit last you FOREVER! 
7. GREEN LIFE BAKING WARE
From pots and pans to baking sheets - I suggest making the switch to a certified nontoxic brand. Traditional nonstick coatings are manufactured with chemicals that are harmful to you and the environment. When becoming overheated, these nonstick coatings release toxic fumes. Look for products that have a high heat resistant, which means they won’t chip or peel when overheated the way traditional coatings do.
8. SPIRALIZER
Whether you are paleo, Whole30, gluten-free, low carb or just want to incorporate more vegetables into your diet - you need a spiralizer. The spiralizer is awesome because it allows you to take veggies and turn them into pasta - which I love for adding lots of nutritious bulk to a meal. 9. IMMERSION BLENDER An immersion blender (also known as a stick blender) is used to blend or puree food in the container its is being prepared in. I use my immersion blender all the time - more than my regular blender! From blending soups and sauces directly in the pot to making smoothies and bullet proof coffee. It’s convenient, easy to store, not hard to clean and reasonably priced! 10. GLASS TUPPERWARE High quality food storage containers are essential for bringing lunch to work and storing ingredients (or cooked meals) in the refrigerator so they stay fresh for several days. I recommend high quality GLASS Tupperware that are dishwasher, microwave, refrigerator, freezer, and oven safe and are made from environmentally friendly glass (instead of toxic plastic). To shop these kitchen essentials and more - click here!
I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach.
You can learn more about me & my “find my fit” story - here!
I want to hear from you!
What are your kitchen essentials?!
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I love a good smoothie! Smoothies are the perfect breakfast for anyone but I especially love them because I can drink the. On the go, ensuring no how busy of a morning I have, I can start my day with a huge nutritional boost. I’ve found my favorite superfood ingredients providing both a health and yummy flavor!  HERE ARE SOME OF MY GO TO SMOOTHIE SECRET INGREDIENTS: !SPIRULINA This amazing detoxifier is loaded with antioxidants and anti-inflammatory properties. It can lower blood pressure, fight liver disease and lower cholesterol. Start by using only 1/4 tsp at a time, because the flavor can be strong. You may want to ease into it and find the amount that works best for your palate. CACAO Cacao powder is what chocolate starts as before it’s processed and mixed with sugar and other ingredients. It’s filled with Polyphenols, which helps with blood flow to your brain and improves brain function. Cacao, also, has magnesium, which can help reduce stress and is great for muscle recovery- perfect for after a workout! ARBONNE DAILY FIBER BOOST I love Arbonne’s dedication to providing plant based products that promote a strong body, healthy mind and beautiful skin. With the Daily Fiber Boost you can get your fiber fix with 12 grams of fiber, nearly half the daily requirement. It is derived from grains, fruit and vegetables. It is a flavorless, soluble fiber that can be added to all foods and beverages - which makes it a perfect addition to ANY smoothie! CHIA SEEDS Chia seeds contain fiber, antioxidants, protein and Omega-3 fatty acids. The seeds can add texture to your smoothies taste. If you prefer you can always ground them. CAMU CAMU One serving will give you a large dose of vitamin C and tons of unique antioxidants. This is a a ing to help build your immune system. It has a fruity flavor. Try adding about 1/2 tsp into your smoothie.  ARBONNE PROTEIN BOOST Adding protein to your smoothie will help support a feeling of fullness, which in turn can help those on a weight management regimen. Daily Protein Boost delivers 10 grams of plant-based protein from pea, rice and cranberry, without any added sugar or flavors, for maximum flexibility. Add a scoop to your morning or after workout smoothie. HEMP SEEDS These seeds offer 10g of plant protein per 2-3 tbsp AND they contain Omega-3 and 6 fatty acids that will fight inflammation and protect your immune system. They have somewhat of a nutty flavor and can easily added to pretty much anything! ARBONNE VANILLA PROTEIN SHAKE MIX Clients always ask what protein powder I recommend - this is it! This non-GMO protein powder delivers 20 g of vegan protein with 24 vitamins and minerals and all essential amino acids to help support your muscles and daily health. This plant-powdered protein is derived from peas, rice and cranberries for optimum digestibility. This super yummy protein powder has been clinically tested and certified to have a lower glycemic index, which means it tastes great but won’t cause a spike in blood sugar. FLAXSEEDS These seeds are perfect for natural digestion support. You’ll get 6-9g of fiber per 2-3 tbsp. Also, they can lower blood pressure and reduce the risk of cancer. Keep flaxseeds in your refrigerator to prevent them from becoming oxidized. You can try 1 tbsp in your smoothie! AVOCADO Avocados are loaded with healthy fats that your brain craves and they will make your smoothie so creamy. Try adding 1/4 avocado (fresh or frozen) in your smoothie and blend it up. Now it’s time to make your own superfood smoothie! Shop for ingredients - here!  I’m Liz, creator of Fit Mama Workouts. I am a certified personal trainer, group fitness instructor, women’s health and fitness specialist and holistic health coach. You can learn more about me & my “find my fit” story - here! I want to hear from you!
What are your favorite smoothie ingredients?
One of the more popular questions I am asked is “Do I meal prep on a weekly basis?”
The short answer is no, BUT I will say after years of trying and failing to meal prep I’ve created a grocery regimen that allows meals to still be easy and ready-to-throw-together, helping to create a balanced meal pretty quickly when needed. I love to cook but as are many of you, I am BUSY. This makes it hard to spend any longer than 30 minutes in the kitchen. Throughout the years, I’ve learned a lot of quick hacks and shortcuts to be able to make that possible to keep my family eating healthy. 
STAY ORGANIZED
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Can’t make it to bootcamp - find out how we track progress & crush personal goals on a weekly basis! And how you can do the same thing at home!!
Skills days are days that allow each participant to work on building new skills through a variety of benchmark drills. These drills are designed to help each Fit Mama member track their results. There is nothing more motivating than seeing hard work pay off! Which is exactly why I encourage all of you - bootcampers or not to try out some of these Skills drills!
You can run through 1 or 2 of them - or go for it and do all of them! Then as you keep working towards your fitness goals - you can repeat these 2 minute benchmark drills!!
2 MINUTE BENCHMARK DRILLS ~
Now it’s time to set some goals - and to crush them!!
Skills days are days that allow each participant to work on building new skills through a variety of benchmark drills. These drills are designed to help each Fit Mama member track their results. There is nothing more motivating than seeing hard work pay off! Which is exactly why I encourage all of you - bootcampers or not to try out some of these Skills drills!
You can run through 1 or 2 of them - or go for it and do all of them! Then as you keep working towards your fitness goals - you can repeat these 2 minute benchmark drills!!
2 MINUTE BENCHMARK DRILLS ~
- Complete as many reps as possible in 2 minutes. Take breaks where you need to, letting the clock continue to run. When you are ready to start again just pick up where you left off. When the 2 minutes is up - record your reps. Now you’ve got a benchmark time to go work against next time!!
- Jump squats
- Jump rope
- Push ups
- Burpees
- Sit ups
Now it’s time to set some goals - and to crush them!!
Here are some other Fit Mama workouts for you to try:
 | Check out some Fit Mama approved workout equipment to amplify your fitness routine!! - here! |
I’m sure you’ve heard about it. Bulletproof coffee aka butter in your coffee.
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?
Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle.
I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise.
If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee.
The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism.
Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!
How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits.
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!
One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions!
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?
Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle.
I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise.
If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee.
The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism.
Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!
How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits.
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!
One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions!
Bulletproof Coffee Recipe:
Make your own brain-boosting coffee drink to jumpstart your day!
Print this recipe!
Ingredients:
- 1 cup brewed strong coffee
- 1 TBSP coconut oil or MCT oil
- 1 TBSP grass-fed butter (I like unsalted Kerry Gold, which can be found at most grocery stores and Costco!
- Add 1 tsp cocoa powder to make a “mocha” Cocoa is different than chocolate. Chocolate is cocoa powder combined with fat and sugar. Look for plain cocoa powder. It contains serotonin and dopamine mimickers along with other compounds that are said to “relax and focus the mind by undoing some of the negative brain effects caused by fluctuating estrogen and low progesterone.”
- Brew coffee and while still hot, pour into blender. A Magic Bullet works perfectly!!
- Add other ingredients and blend on high for 10 seconds. This step is important to make your coffee turn into a creamy latte consistency.
- Drink and enjoy your days extra energy boost!!
Get your veggies in ~ while having dessert! Soft & chewy oatmeal cookies loaded with healthy carrots, currants & cinnamon. They’ are sure to be a hit!
I’ve learned that it’s hard to go wrong with a cookie. Which means, it’s the perfect sweet treat to doctor up with some “secret ingredients” - in this recipe, the ingredients aren’t so secret - but they for sure add an extra nutrtitious punch!
I used 2 different whole grains in this recipe - oatmeal & whole grain flour.
I used 2 different whole grains in this recipe - oatmeal & whole grain flour.
If cooking with your child, I strongly encourage you to expand on the healthy ingredients you are adding to this recipe! Not only do children love being kitchen helpers - this is a great way for you to start inspiriting them to love eating in a healthy happy way!!
These cookies have no refined sugar - the maple syrup, cinnamon, carrots and currants offer plenty of yummy sweetness!
These cookies have no refined sugar - the maple syrup, cinnamon, carrots and currants offer plenty of yummy sweetness!
These cookies were a hit with kiddos and adults! And it’s so great to be able to add some extra nutrients to a dessert favorite!
Healthy Carrot & Currant Oatmeal Cookies - print this recipe!
These cookies are sure to be a hit - with a little extra healthy kick! Lots of sweet carrots and currants, coupled with hearty whole grain oats make these cookies irresistible. Store any leftovers in an airtight container on the counter for up to a week.
- 1 cup instant oats
- ¾ cup whole grain flour
- 1 tsp baking powder
- 1 ½ tsp ground cinnamon
- ⅛ tsp salt
- 2 tbsp coconut oil
- 1 large egg, room temperature
- 1 tsp vanilla extract
- ½ cup pure maple syrup
- ¾ cup grated carrots
- 1/4 cup dried currants
- In a medium bowl, whisk together the oats, flour, baking powder, cinnamon, and salt.
- Add coconut oil, egg, and vanilla. Stir in the maple syrup..Stir well.
- Fold in the carrots and currants.
- Preheat the oven to 325°F, and line a baking sheet with parchment paper.
- Drop the cookie dough into 14 rounded scoops on the baking sheet. Flatten slightly with a spatula.
- Bake at 325°F for 12-15 minutes.
Notes: If you find that your dough is too dry and crumbly - add 1/4 cup of water. Stir thoroughly and then add more if still needed
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