Nutrition is the Key to Health Podcast

One-pot meals are quick and easy, but it bucks everything we learned when growing up and cooking a meal. So, how do you get on the train for quick and easy?

First, get a new attitude. You have to be willing to say, “out with the old, and in with the new” and learn how to cook all over again. I promise, once you master this, you will say, “What took me so long?”

Second, you do not need any special equipment to start. I would have on-hand a few things that will make your job a whole lot easier.

Kitchen equipment that will make your job easier

You don’t need a lot to cook these simple one-pot meals. I will say that you will mainly use a few things over and over again. Who knows, you might be able to get rid of the rest of your pots, pans and kitchen gadgets and declutter for more space, once you get your sea legs under you.

The things I would suggest that you have a minimum are:

  • One large knife
  • One paring knife
  • A few assortment of spoons, ladles and a peeler.
  • A grater
  • A cutting board or sheet
  • One large stock pot with lid
  • One smaller stock pot (with straining lid)
  • One or two baking sheets of various sizes
  • One large skillet with lid, one smaller skillet with lid
  • A Ninja high speed blender (or model of your choice)
  • Various sizes in meal prep containers
  • Microwave

I use Blue Diamond non-stick pots and pans and have been very happy with these. There are a wide variety of non-stick pots and pans, just keep in mind that you never want to use anything but bamboo or plastic utensils in these. Also, when cleaning, never used a scrub pad.

If you get adventurous and have extra money, you might try adding:

  • Air fryer
  • Food Processor
  • InstaPot/Crock Pot
  • Outdoor grill

Building a meal is as easy as 1-2-3

Throwing together a one-pot meal is quick and simple. Don’t overthink it.

First, depending on what diet you have decided to help you on your journey, depends on what will go in it for the protein. For example, if you are following a Whole Food Plant Based Diet (Vegan/Vegetarian), then you will want to pick things like beans, lentils, tofu and tempe for your protein blocks.

If you are choosing a Mediterranean Diet or Keto, then you can have lean cuts of chicken, meat and fish. I would limit your red meats to two or three times a week. Red meat has been proven to be inflammatory. If you are cooking organ meats like liver, I would recommend one to two times per week max.

Number 1 –

  • Pick a Protein (meat, beans, lentils, tofu or tempe)
  • Use a bit of broth to add moisture to the skillet. No oil please.
  • Stir Fry your meat until it is done (if you are eating meat).
  • Place your harder veggies in after your meat is done for more cook-time like carrots, onion, garlic and celery.

Number 2 –

  • Add an assortment of fresh/frozen (thawed) vegetables and simmer until done.
  • Season to taste (get creative here). Add a bit more broth if needed.

Number 3 –

Add a starch/complex carb like pasta, rice or potatoes. (These will require pre-cooking in another pot).

If you are wanting some dessert, add some fresh fruit or a snippet of dark chocolate.

There you go, you have your meal in essentially one pot, and clean-up is super quick and easy. Enjoy!

Cooking tip- I always use canned beans to save time. I make sure to try and get them in a Non-BPA can, and always rinse before adding them to my soups/skillets. This removes a great deal of the sodium content and the gas that one might experience.

Put any remaining leftovers in the refrigerator. Just reheat on stove or pop in the microwave, and you have a meal. Not only are you saving money, you are controlling the quality of food, the nutrients going in your body, and the amount of sodium that is contained in your food. All three are major wins for you and your journey!

Alicia