Page 5 - STRONG by Zumba Nutrition book_Neat

We know the kitchen can be a daunting place if you’re not familiar with it.
OWN THE KITCHEN
Be STRONG —cook like no one is watching — and no one is judging! Cooking will ultimately
save youtime, money, and reduce food waste. If you have a family, share this booklet with
them and ‘publish’ it in a visible place so they can feel involved and included — and join in
on the fun!

SOME HELPFUL HINTS

PLAN TO PREP

Prep your meals in advance to make for shorter cooking times and an overall easier
experience in the kitchen. First, build all your sauces and condiments for the week.
You can arrange salads, but don’t dress them until you’re ready to eat them — soggy
salads are not well-received.

READ YOUR RECIPES

Read recipes in their entirety — every word has its purpose! Plan out in advance what
needs to go in the oven and on the stove first and forecast when you’ll need to start
preheating or prepping to ensure everything is ready at the same time.
For example: If your oven will be occupied with salmon, consider sautéing the
veggies on the stove as it cooks. Proteins can take a while to thaw and cook.

INVEST IN TOOLS
A great knife set and good cookware can take you very far. You’ll also need measuring
cups, spoons, stirring ladles, spatulas, tongs, bakeware (like casserole dishes), parchment
paper, foil, a strainer, and cutting boards to set your kitchen up for success.

PREP YOUR PANTRY

It would be a shame to reach for a jar of cinnamon and discover it doesn’t exist.
Prep your pantry with staples that will last a while — various spices, vanilla extract, grains
like rawoats, quinoa, brown rice, farro, canned beans, almond flour, coconut flour, cacao
powder, cacao nibs, etc. Sift through these recipes and create a grocery list. Opt for
grass fed meat, wild fish and seafood, and organic poultry when possible. Of course,
you’ll always want to keep kosher salt handy while cooking — it’s generally the most used
and adaptable seasoning.

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SYNC YOUR NUTRITION • STRONG by Zumba Nutrition Guide 4