Welcome to part 1 of Mind, Body and Spoons Kitchen Tips and Tools.

The simple bare necessities of cooking, these tools really the foundation of any kitchen.

• Chef’s Knife

It’s that big knife in your kitchen, the one that some find intimidating, and others wield like a medieval sword. It’s the knife you want for most of your hardcore meat and vegetable preparation. 

If you don’t own one yet, it’s something I’d strongly encourage you to get – the best you can reasonably afford. Look for a knife that is made of a single piece of stainless steel, that even forms part of the handle. Brands like Wustof, Global, Mundial, Victorinox etc, all produce good quality knives that will last you a lifetime and then some.

• Paring knife

This is the knife you’ll likely use for daily food prep – cutting and coring an apple, slicing carrots for crudités, etc. As your daily workhorse, this knife needs to be reliable and sturdy.

As with a good Cook’s knife, this is its baby cousin, and usually wont be much bigger than your hand. It too should have a full length blade that runs into the handle, and made from good quality stainless steel. Try to avoid anything too flexible, these knives should not bend under pressure.

• Bread Knife

More than just slicing bread, this useful knife can also be used for slicing delicate fruits and vegetables.Knives with a fine scallop edge can also be used for slicing meats, cakes, and other foods where pressure from straight-edged could cause difficulties.

• Chopping board

There are several options here, everything from fancy glass with pretty designs, industrial nylon, uber thin multi-coloured plastic ones that come in a set, and the time-honoured wood or bamboo. Over the years, there have been many trials and examinations on which is healthiest/safest/best, and I may as well offer my opinion to the mix. 

Wood/bamboo, it’s my preferred, naturally anti-bacterial and anti-microbial, they clean easily and efficiently with hot and soapy water, or salt, and won’t damage your knives. On top of that, most can double as a trivet (pot stand) for hot or heavy saucepans/stockpots, something that glass/plastic/nylon cannot do.

• Mixing bowls/Measuring Jugs

If at all possible, have a set of different sizes, at the minimum 3 bowls – 1 small, 1 medium, and 1 large. These 3 will stand you in good stead for a variety of tasks, including mixing batters for cakes etc, tossing salads, or briefly marinating food.But, which material, plastic, glass, metal? 

Again, as with chopping boards, everyone has an opinion or a preference, and mine is stainless steel for bowls, and glass for jugs. Metal bowls offer a sturdier and thematically controllable environment, you can heat them up and then plunge them into ice and not worry about them breaking, or if you drop them. They’re hygienic and easy to clean either by hand or in a dishwasher, and can be used with all utensils made of wood/metal/nylon/silicone without worry.

When it comes to jugs, I prefer glass over plastic or metal, as they tend to be easier to read, can be heated up and cooled off relatively stably, and you can easily visually monitor the contents during whatever you’re preparing. Metal jugs are a close second, and only miss 1st place owing to being unable to see ‘inside’ the jug from all around.

• Bakeware

Metal, enamelled metal, ceramic, cast iron, glass, stainless steel, or pottery, the baking/roasting options are many, and all of them have qualities that are suited across the board. In general, I would recommend powder coated heavy-metal, several brands make a heavy-duty bakeware that’s easy to look after and is relatively inexpensive.

• Balloon Whisk

This is one tool that could cost you a lot of physical energy, so think wisely before using – if a mechanical option is possible, or an electric one, I would advise to use that instead.

Why should you have one in your arsenal? Think about things like Chantilly cream that you can serve with a cherry/blueberry compote or a hot apple crumble? Maybe some ice cream? This tool is simple, but powerful in giving you a variety of textures and flavours to your meals.

For those not on an MCAS/Low Histamine diet, a whisk can also be great for whipping eggs for a quick and easy omelet, ensuring batters are smooth, etc. 

• Vegetable peeler

Absolutely essential, for any kitchen, but which one can be a difficult choice. There are no shortage of different styles, from ‘Good grips’, ‘speed peelers’, static or flexible blades, and of course budget constraints – peelers can range from low cost through to ridiculously priced brand-name options.

So, which one do you choose? That’s entirely up to you and your personal needs. I’d recommend handing, in person, a variety, see which one feels comfortable in your hand, how easy it is to manipulate around would-be fruits and vegetables (a tennis ball or other firm round object can make a good test subject), and falls within your budget.

• Strainer

Usually overlooked, this tool can assist in ensuring lump-free flours/batters/sauces and for decorating cakes etc. Choices you may come across will include metal or plastic frames, nylon or stainless steel mesh, long or short handles, and of course, the mesh fineness. Size can also fall into the decision making process, with strainers/sieves ranging in size from dinner plate through to ‘tea’ for teapots/cups. 

Ideally, you’ll choose one that offers you the most versatility, perhaps something around 10-15cm/3-6” and a tea strainer. As these two will allow for straining soups/stocks etc, and for making leaf-free tea, or decorating baked goods.

• Saucepans and a Stockpot

A somewhat contentious matter, choosing cookware can be a bit of a nightmare; there’s what we’d like, what will last, perform well, and what we can afford. It’s no secret that quality cookware costs, and short of inheriting a much-loved piece/s, most of us will have to save to afford them. Or, we do the best we can with what we have; which means shopping around, scouring second-hand shops and online market places.

• Stainless Steel: What are you looking for? In terms of 18/10 stainless steel (usually restaurant level quality), you want to look for robust handles that are bolted/riveted to the pan/pot, not welded (as welds can break). A solid base, at least tri-ply, for even heat distribution, and no major gouges, scratches, burns or stains inside the cooking area.
• Cast-iron: Either single moulded items with incorporated handles, or if these have been added on, as some older styles use wooden handles that attach via a bolt and nut, that the handle is secure and free from movement. Also, check the enamelling for any chips, gouges, or major defects. Don’t worry too much about discolouring, as any pot/pan that’s been well-loved will carry these badges of honour, and some may be removed with appropriate cleaning.
• Non-Stick? Whilst non-stick has gained popularity over recent years, and it has many budget-friendly reasons to include it in your kitchen supplies, recent evidence may support a reason to avoid these pots/pans, or to minimalise using them owing to suspicion over forever-chemicals and plastic pollution.
• Aluminium: A generation or so ago, this would be found in every restaurant and home around the world. It offers great heat distribution, affordability, and great versatility. But, unfortunately it can also taint acidic foods, and when used with metal cooking utensils, can chip off small amounts of metal into the food. 

Stainless steel lined aluminium pans are an affordable alternative, whether single layer inside the cooking vessel, or multi-ply as discussed briefly above under ‘Stainless Steel”.

• Rolling pin

Small, large, plastic, steel, or wood, we’ve all seen these in a kitchen thousands of times. Great for smashing up biscuits for baking bases, rolling out pastry, or flattening meat for fancy dinners. A rolling pin is a great piece of kit to have at your disposal.

But, what to choose? Not too big, and not too small, a weight that’s not ungainly but that will allow you to apply enough pressure to whatever you’re trying to flatten/crush, and of course, is free from any major gouges or other imperfections – or these will be impressed into whatever you’re rolling.

• Freezer-safe storage containers

A variety of sizes is your best bet, whether reusable plastic/rubber (do ensure they’re marked as freezer safe), metal, or silicone. 

Personally, whilst I prefer glass for food storage, I do not recommend it for use in a freezer. The main reasons being its fragility and thermal shock potential. The last thing anyone wants is to drop a glass container and have it explode all over the floor, or have it shatter if too much heat is applied too soon.

There are several options for containers, different sizes, with or without transparent lids, even flexible sided ziplock bags. Choose what fits your needs and budget best, and be sure to label its contents once in use – keeping an eye on freezer items is a necessary evil for food storage management.

• Non-stick Frying pan

Yep, I know, I said to avoid non-stick, and I stand by that. But, if you struggle with keeping stainless steel frying pans non-stick (yes, you can do this), then keeping a non-stick pan in your tool set for things like pan-searing meats, making pancakes/crepes, etc. Just, use it sparingly, if you can.

What to look for? A pan with no damage, no scratches, cuts, gouges, or other damage to the non-stick surface. Surfaces that are damaged can leach particles of that coating into your food, and subsequently into you. Make sure you follow the manufacturer’s advice on caring for the pan. 

As for size, around 20-26cm/8-10” should do most uses.

• Box grater

They come in many sizes, and can be square, rectangular, or even round. I’ve even seen them as individual graters that clip onto a storage container that catches the grated food. These incredibly useful tools are a must if you love foods like hashbrowns, salads, freshly grated cheeses, etc. 

Whilst usually made from easy to clean stainless steel, you can also get them in a stiff plastic style, or a rotating mill type that’s beloved by Italian restaurants. Be sure to check all the ridges/blades for signs of trapped foods, rust, or damage.

Continued in… Semi-Mechanised – Power Where It Matters – in the Chronic Illness Kitchen – Coming soon!

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