Step into any Indian home, and you’ll find the kitchen full of life, spices crackling in hot oil, fresh rotis puffing on the flame, and the aroma of chai filling the air.

The kitchen isn’t just a place to cook; it’s where traditions are passed down, health is nurtured, and magic happens in every meal. But having the right tools and essentials can make all the difference in making this magic effortless.

Kitchen basics for Indians
Image Credits: DALL-E3

For the longest time, we have explored nutrition beyond the basics, delving deep into cellular nutrition, including angiogenesis, DNA repair, stem cell regeneration, enhancing the gut microbiome, regulating inflammation, and training a smart immune system.

A significant source of inspiration in this journey has been Dr. William Li, a world-renowned physician, Harvard scientist, New York Times bestselling author, and the visionary behind the Angiogenesis Foundation.

His book Eat to Beat Disease offers incredible insights into how simple kitchen choices can shape our health. I’ve had the privilege of hosting him twice on my podcast, and his wisdom continues to inspire our approach to wellness.

Do check out those episodes when you get a chance:

But first, let’s break down the essential tools, techniques, and pantry staples that make a kitchen truly efficient and health-conscious.

Essential Tools for Every Kitchen

To cook efficiently, you don’t need a cluttered kitchen. The right tools simplify cooking while preserving nutrition. Here’s what every health-conscious kitchen should have:

Knives & Cutting Essentials:

  • Chef’s knife & paring knife – A 20 cm stainless steel or ceramic knife ensures durability and easy cutting.
  • Wooden chopping boards – Gentle on knives and free from harmful plastics.
  • Microplane grater – Perfect for zesting citrus, grating cheese, or ginger.
  • Vegetable peeler – A must-have for quick, efficient peeling.

Cookware & Cooking Aids:

  • High-quality pans (ceramic-coated, stainless steel, or cast-iron) – No plastic parts ensure they can go from stove to oven effortlessly.
  • Stockpot & casserole dish – Essential for making broths and slow-cooked dishes.
  • Wok (cast iron or carbon steel) – Perfect for stir-frying veggies and making quick, oil-free meals.
  • Bamboo steamer – Lightweight and oil-free steaming for dumplings and vegetables.
  • Pressure cooker or Instant Pot – A staple in Indian kitchens, preserving nutrients while cooking quickly.
  • Rice cooker – Hands-free, perfect rice every time without overcooking.
  • Blender & stick blender – Great for smoothies, soups, and batters.
  • Glass or ceramic baking dishes – For roasting and baking without harmful coatings.

Storage & Miscellaneous:

  • Glass storage containers – Say no to plastic! Store leftovers in a glass for better food safety.
  • Coffee & spice grinders – Keep two: one for fresh coffee beans, and another for whole spices.
  • Electric kettle – Convenient for boiling water quickly.
  • Mortar & pestle – Essential for grinding fresh masalas.
  • Metal tongs & ladles – Avoid plastic utensils that can leach chemicals.
Kitchen tools
Image Credits: Freepik

Declutter: Make Room for the Good Stuff

Some kitchen items may be doing more harm than good. It’s time to clear out:

  • Non-stick pans with Teflon – Overheating releases toxic fumes.
  • Plastic storage containers – Over time, plastic can leach harmful chemicals into food.
  • Plastic spatulas and colanders – Opt for stainless steel or wood instead.
  • Styrofoam cups & plastic utensils – These contain chemicals that can leach into food, especially with hot liquids.

Stocking a Smart Pantry: Must-Have Ingredients

A well-stocked pantry makes healthy eating easier. Here are the essentials every kitchen should have:

Oils & Vinegars:

  • Extra Virgin Olive Oil – Rich in polyphenols, especially from Koroneiki, Moraiolo, or Picual olives.
  • Cold-pressed mustard oil & coconut oil – Staples in Indian cooking with numerous health benefits.
  • Apple cider vinegar & aged balsamic vinegar – For gut health and added flavor.

Note: When choosing oils and vinegars, always prioritize cold-pressed, unrefined, and high-quality options to ensure purity, maximum health benefits, and authentic flavor.

One of the most common questions in my inbox and DMs is: “Luke, which is the best cooking oil?” Here’s a FREE 101 guide to choosing the best cooking oil for Indian kitchens.

Dried Goods & Grains:

  • Whole spices – Cardamom, cinnamon, turmeric, clove, black pepper, and nutmeg.
  • Rice – Brown rice from India or basmati rice for lower arsenic levels.
  • Flours – Whole wheat, ragi, bajra, and amaranth.
  • Beans & lentils – Chickpeas, kidney beans, moong dal, and masoor dal.
  • Nuts & seeds – Almonds, cashews, pumpkin seeds, and sunflower seeds.
  • Coffee Buy roasted beans and grind them when needed. Store in an airtight container and protect beans from light and heat, which degrade both flavor and bioactives.
  • Tea Green, oolong, black, and chamomile come in tea bags, sachets, or loose leaves.

Superfoods & Add-Ons:

  • A2 Ghee – A powerhouse of good fats and great for cooking.
  • Jaggery & raw honey Natural sweeteners with added health benefits.
  • Dried mushrooms – Shiitake and porcini add umami flavor and boost immunity.
Kitchen pantry
Image Credits: Freepik

Hacks for Healthier Cooking

  1. Use a pressure cooker for dal and grains – Cuts cooking time and preserves nutrients.
  2. Toast whole spices before grinding – Enhances flavors and unlocks natural oils.
  3. Steam vegetables instead of boiling – Retains vitamins and prevents nutrient loss.
  4. Use cast iron for iron-rich food – Helps boost hemoglobin levels naturally.
  5. Make nut butters at home – Blend soaked nuts for preservative-free peanut or almond butter.
  6. Ferment your curd – A probiotic-rich staple for gut health.
  7. Roast & grind your masalas – Fresher, more potent flavors compared to store-bought ones.
  8. Store rice and grains in airtight containers – Prevents pest infestations and keeps them fresh longer.
  9. Use glass jars for spice storage – Keeps flavors intact and prevents plastic contamination.
  10. Batch cook and freeze homemade sauces & broths – Saves time and avoids preservatives in store-bought versions.

A Note on Bottled Water

Many people rely on bottled water for convenience, but it’s important to be mindful of the potential risks associated with plastic bottles.

  • Even if a bottle is labeled BPA-free, microplastics can still be shed into the water you drink. Over time, consuming these microplastics may have unknown health effects.
  • A better alternative is to store water in a glass jug. Not only is this an environmentally friendly choice, but it also helps you avoid unnecessary exposure to plastic contaminants.
  • To enhance hydration, consider infusing your water with sliced citrus fruits, and stone fruits like peaches, berries, celery, or cucumber. These additions provide a refreshing taste while offering beneficial bioactive compounds.

What to Keep on Your Worktop and in Your Cupboard

Your kitchen worktop and cupboards should be stocked with tools and ingredients that make cooking easier.

Kitchen storage hacks
Source: Eat to Beat Disease by Dr. William Li

Basic Cooking Techniques

Learning a few essential cooking methods can improve your meals and make them healthier. Here are some simple techniques to try:

  1. Steaming: One of the healthiest cooking methods, steaming preserves nutrients and flavors by gently cooking food. A bamboo steamer placed inside a wok with boiling water is a traditional approach. Another variation, called en papillote, involves wrapping food in parchment paper with a little liquid and baking it, allowing steam to cook the ingredients while sealing in moisture and flavors.
  2. Blanching: Blanching involves briefly placing vegetables in boiling water before quickly transferring them to cold water to stop the cooking process. This method helps preserve color, texture, and nutrients while also making it easier to remove skin and reduce bitterness in certain vegetables.
  3. Stir-frying: A quick and flavorful way to cook sliced ingredients, stir-frying requires a small amount of hot oil in a wok while continuously stirring. This technique locks in nutrients and flavors. However, be cautious with oil selection—light olive oil is preferable to extra virgin, which has a lower smoke point and can create an off-flavor
  4. Sautéing: Using a small amount of oil in a heated pan, sautéing is ideal for cooking ingredients quickly while enhancing their natural flavors. This method is commonly used for vegetables, meats, and aromatics like garlic and onions.
  5. Poaching: A gentle cooking technique, poaching involves simmering delicate foods like fish in water heated between 80°C and 90°C. This slow-cooking method extracts bioactive compounds into the poaching liquid, which can be repurposed for sauces or broths.
  6. Simmering: Cooking foods just below the boiling point allows flavors to meld together. Simmering tomatoes, for example, enhances their lycopene content, making it more bioavailable and beneficial for health.
  7. Braising: Braising combines searing with slow cooking in a flavorful liquid. Meats and vegetables are first browned, then simmered with stock and seasonings until tender. The resulting liquid creates a rich, aromatic sauce.
  8. Slow Cooking: This hands-off cooking method allows ingredients to slowly simmer over several hours, typically in a slow cooker. It’s a great option for busy individuals who want a wholesome, home-cooked meal with minimal effort.
  9. Pressure Cooking: Using high-pressure steam to speed up cooking, pressure cooking is particularly useful at high altitudes where water boils at a lower temperature. It’s efficient but requires careful handling to avoid steam burns.
  10. A la Plancha: Cooking on a very hot, flat metal or stone surface sears food quickly, locking in flavors and nutrients. This method is excellent for vegetables, fish, and meats.
  11. Grilling: Grilling imparts a smoky flavor but comes with some health considerations. When meat is grilled, carcinogenic compounds called PAHs and HCAs can form. To reduce this risk, marinate meats with olive oil, turmeric, soy, or fruit-based marinades. Grilling vegetables is a safer alternative, provided they are not charred
  12. Roasting: Using dry heat to cook meats and vegetables, roasting brings out natural sweetness and enhances textures. Cooking at low temperatures (125°C–150°C) while basting or marinating helps retain moisture and maximize flavor.
  13. Baking: Baking is ideal for making bread, cakes, and pastries. It uses dry heat to transform dough and batter into structured, delicious foods.
  14. Marinating: Marinating enhances flavor and texture while also protecting against carcinogen formation when grilling meats. Herbs, spices, and citrus-based marinades can also boost health benefits.
  15. Pickling: An ancient preservation method, pickling involves fermenting vegetables in brine or vinegar. This process enhances flavor while promoting gut-friendly bacteria, making it a valuable addition to healthy nutrition.

Even More Health-Promoting Cooking Techniques

Cooking and preparing food the right way can make a big difference in its nutritional value. Here are some simple but effective tips to maximize the health benefits of your meals.

Use Every Edible Part of Vegetables:

Many vegetable parts we often discard are rich in nutrients and bioactive compounds that support health.

  • Broccoli Don’t just cook the florets—use the stems, too! They contain even higher levels of beneficial compounds.
  • Mushrooms The stems are just as nutritious as the caps, so include them in your dishes.
  • Carrots Instead of tossing the green tops, cook them. They have potent anti-angiogenic properties that help with cellular health.
  • Tomatoes Keep the skin on, as it’s packed with lycopene, a powerful antioxidant.

Avoid Deep-Frying and Reusing Oil:

  • Every time oil is reheated, it breaks down further, creating harmful oxidizing compounds that can damage cells and DNA.
  • If you need to fry or sauté, choose extra virgin olive oil, but don’t overheat it to the smoking point to avoid producing toxic fumes and trans fats.
  • For sautéing or stir-frying, use a cast-iron, stainless steel, or non-stick ceramic pan for better heat distribution and safety.
Kitchen cooking techniques
Image Credits: Freepik

Reheat Food Properly:

  • Instead of microwaving, reheat food gradually on the stovetop or in the oven
  • Avoid microwaving starchy foods, as the intense heat can create harmful polymers (advanced glycation end products) that may damage organs.
  • If taking lunch to work, store food in glass or metal containers instead of plastic to avoid chemical leaching.
  • For hot meals, use a thermos container to keep food warm without needing a microwave.

General Guide to Storing Food in The Refrigerator

Proper storage helps maintain the freshness and nutrient content of fruits and vegetables.

Kitchen refrigeration hacks
Source: Eat to Beat Disease by Dr. William Li

How to Keep Seafood Fresh

To keep your seafood fresh, it’s important to handle it properly from the moment you bring it home. Here’s how:

  • Fresh fish: When you buy fresh fish, rinse it with cold water, pat it dry, and eat it within the same or the next day. Store it in the fridge (not the freezer) until you’re ready to cook it.
  • Frozen fish: If you’re inland, flash-frozen and vacuum-sealed fish can be a great option. It’s often of high quality since it’s frozen immediately after being caught. Store frozen fish in its package in the freezer until you’re ready to cook it.
  • Live shellfish: For live shellfish like clams and mussels, keep them in the fridge (not the freezer) as soon as you get home. Place them in a bowl without water, cover with a damp towel, and keep the bowl in the fridge. This helps maintain humidity and keeps them alive. Clams can last up to a week, while mussels will stay fresh for about three days.
  • Lobster, Crab, or Squid: These are highly perishable, so it’s best to eat them the same day you buy them. Keep them cool in the fridge (not the freezer) until you’re ready to cook.

The Last Word: Small Changes, Big Impact

A well-equipped kitchen makes healthy eating effortless. By investing in the right tools, choosing natural ingredients, and eliminating harmful items, you create an environment that supports the well-being of you and your family.

Remember, the kitchen is where health begins. Make small changes today, and they’ll add up to a lifetime of better nutrition and well-being.

 

Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical or nutritional advice. Always consult with a qualified healthcare professional, nutritionist, or medical expert before making any significant changes to your diet or lifestyle.


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