How to Cook

Productively
COURSE MATERIAL
 KITCHENWARE
Having the most essential cooking tools in your cupboard will make your life single one to be able to cook well. In fact, the most basic tools are all you need
so much easier. Although the kitchen world comes out with sleek, trendy, and to start cooking delicious meals. With our Kitchen Essentials Checklist, you’ll
exciting kitchen gadgets all the time, that doesn’t mean you need to buy every be able to cook just about anything.

UTENSILS
KNIVES Buy the best you can afford. If you only
have money or space for one, get a Chef’s knife or a
Santoku knife. These are great for almost everything:
slicing, dicing, cutting, chopping. But if you can, also get a
serrated knife and a paring knife. Serrated knives work
for slicing tomatoes and bread, and paring knives are
good for smaller jobs when a big knife is too much.
METAL UTENSIL SET Buy a nice basic set
for ladling soups, stirring and serving directly from the
pan.
TONGS This a tool that’s often overlooked but
comes in handy. I have both short and longer tongs, and I
use them constantly to move food around while I’m
cooking it. It’s really important to test these out, as there
MIXING, CHOPPING AND DRAINING TRIVET/POT HOLDER These are used as
mats on which to place hot dishes or pans. Buy at least
MIXING BOWLS Glass or stainless steel, buy a one in the style and colour scheme of your kitchen.
nesting set that has a few different sizes and that stacks
easily for storage. Make sure the set you buy has at least
one massive bowl (i.e., 6L). There are collapsible prep
bowls you can buy to save on space, and if you get glass
bowls, they can double as serving dishes (if you plan on
entertaining).

are a lot out there that don’t grip food properly.

WOODEN SPOONS Use them on your
non-stick cookware so you don’t damage the finish.
Minimum to get include a spoon with a longer handle (for
your bigger pots) and one with a shorter handle (for your
small saucepans).
WHISKS Use these for whisking eggs, sauces,
gravies, batters. If you have space, buy a small and large
size. Otherwise, just get a large one.
CHOPPING BOARDS Wood is best for
chopping veg and herbs. Get biggest size that suits your
countertop if you can only afford one. Plastic is
recommended for chopping meats/fish. Get the biggest
size that suits your countertop. Plastic boards can be
placed in the dishwasher for full disinfecting.

FISH TURNER While this tool is advertised to

SILICONE SPATULAS They bend in such a use with fish, it can be used for anything—flipping
way that they can scrape off every little thing from every pancakes, burgers, omelettes. The bevelled edge makes it COLANDER A 5-quart colander can hold up to 1
little corner of your bowl or baking dish. You really only easy to slide beneath foods, so if you only get one turner, pound of cooked pasta for those big meals. Make sure it
need one, but they do come in sets. get this one. has a built in stand and handles.

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 COOKWARE TOOLS & GADGETS
NON-STICK FRYING PAN A super ROASTING PANS Buy at least two good KITCHEN SCALE Get one that is easy to are so thin and tend to get very wet. I prefer thicker

versatile pan that can be used for searing meats, sized non-stick roasting tins (37cm to 43cm). Like your clean, allows you to reset the weight to zero, and towels in my kitchen. But whatever your preference,

sautéing vegetables, and making sauces. Just be careful non-stick pans, you’ll want to use non-abrasive cooking accurately measures ounces and grams. buy at least 4 towels in whatever colour suits your

to use non-abrasive tools on the surface, both while tools and cleaning sponges. kitchen scheme.

cooking (i.e. use a wood spoon) and cleaning (don’t use

abrasive scrubbers). These often come in sets, so if you KITCHEN SHEARS Invest in a sturdy pair
can afford it, buy a set of 3-5. For batch cooking, you SHEET PANS Great for roasting vegetables, with tapered, fine tips and roomy handles. Also, one POT HOLDERS You’ll need one square pot
will be using the bigger ones, so get at least one meats, and baking cookies. These are great for batch that comes apart so it can be cleaned thoroughly. If holder for taking things out of the oven. If your

28-30-inch pan. A small pan comes in handy to cook cooking as you can prepare your veg and protein all on you’re going to do a lot of batch cooking, you may one cookware doesn’t come with protective coating on the

single eggs or to toast nuts for your batch cooking. You the same tray. They take up very little room so buy at to buy two: one for proteins (meats) and one for handles, consider buying specialist pot handle holders

are best not to skimp on your main frying pans—I have least 2 large sized ones and 1 medium sized. veggies/herbs. to slip onto your handles and protect your hands from

used Circulon for years, and it’s a good mid-priced a burn while cooking on the hob.

product. BAKING DISHES These come in many

materials, like stoneware, enamel, ceramic, cast iron or SLOW COOKER Buy the biggest one you
glass, and in many shapes and sizes. Buy ones that suit can find and that you can store so you can make sizable SPOON RESTS Buy at least one dedicated
SAUCEPAN Used for cooking liquids, such as your kitchen style, as they can be used to serve directly quantities and then freeze. It doesn’t need to have spoon rest for when you are cooking and need to set

boiling pasta and vegetables or simmering sauces and to the table. For batch cooking you will want one large fancy settings—low and high are all you need. down your wooden spoon or spatula on your counter.

beans. These often come in sets, so buy in a set with (30 cm) and one medium sized (24 cm) oval or You can buy one or two more, or simply use one of your

different sizes if you can afford it. Make sure you get rectangular. plates when you have multiple spoons on the go. Some

lids with any saucepan. A 4-quart saucepan is easy to STICKY TAPE I always keep a reel of easy to models stand your spoon up; I prefer the ones I can lay

manoeuvre and handle, and is great whether you’re access sticky tape in my kitchen drawer. Packaging that down.

cooking for 1 or 4. needs resealing after use can let you down, or the
packaging might not provide it. So, I’m constantly using
sticky tape to ensure stuff doesn’t spill out during MEASURING SPOONS Your set should
STOCK POT For big batches of soups, stews and storage. have 1 tablespoon, 1/2 tablespoon, 1 teaspoon, 1/2

pastas, you’ll want to have a 12-quart stock pot around. teaspoon, 1/4 teaspoon and 1/8 teaspoon. One that has

It is big to store, but you can stack a lot of things inside magnetic stacking is great for organising in the drawer.

it. TOWELS I’m not a big fan of tea towels, as they If they are held together by rings that can get annoying
as you use them.

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MEASURING CUPS For dry ingredients.
Your set should have 1 cup, 1/2 cup, 3/4 cup and 1/4
cup. Get the kind that nest within each other so easier
to store.
GLASS MEASURING CUP To measure
and mix liquids. Should have a pouring spout. 1-quart.
In batch cooking I use these a lot to make stocks and
measure wine, so get 2 of these if you can.
GARLIC PRESS Although I advocate to buy
your garlic chopped and frozen, if that’s not available,
you’ll need a garlic press. Get one that works on
unpeeled cloves and is dishwasher-safe.
BOX GRATER Choose one with a sturdy
handle.
MICROPLANE ZESTER For zesting
lemons and grating Parmesan, garlic, and nutmeg.
Zesting can transform a dish, so it’s worth getting one
of these.
POTATO MASHER
CAN OPENER
BASTER BRUSH To brush meats and fish as
they are roasting or baking
Y-SHAPED VEGETABLE PEELER
This will give you a better grip than a traditional swivel
model for hard-to-peel foods like mangoes and
butternut squash.
CORKSCREW A standard waiter’s corkscrew
will open both beer and wine and take up much less
space than a two-armed model.
INSTANT-READ
THERMOMETER Find one that is
easy-to-read and shatterproof.
PEPPERMILL An easily adjustable grind
setting will let you go from coarse to fine. A large hole
allows easy refilling of the peppercorns.
STICK BLENDER A stand-alone blender can
be bulky. A great alternative is a stick blender, that you
can blend items directly in their pot or bowl. I use this
gadget a lot to make soups, smoothies and to blend
salad dressings.
SALAD SPINNER This is much more
efficient than drying salad leaves in your colander, or
wasting paper towels trying to do it. If you only have
space for this or the colander, and you want to eat lots
of healthy salad, go for this as the removable inner
basket can be used as a colander in a push.
NICE TO HAVE
ICE CREAM SCOOP Yes you can use a food processor is a great thing to have… it kneads,
chops, purees and slices. As a batch cooker, every few
spoon, but this tool makes it easier to get at ice cream.
months I break out this Bad Boy and shred different
And you can use it to make cantaloupe balls and it’s
very useful to scoop up cookie dough to make nice cheeses (parmesan, cheddar and Leicester), and then
sized cookies. freeze them for use (much cheaper than buying
ready-made shredded cheese). For holiday meals, I’m
always pulling this gadget out. I’ve recently purchased a
LEMON PRESS To juice lemons, limes and mini food processor and have been using it to chop and
puree veg quickly. But it can’t shred and it’s not as
oranges. The best models are big enough for both a
lime and a lemon and have ridges to grip fruit better. versatile as the full model. But a full-sized food
processor does take up storage space, so be sure you
are going to cook frequently before investing in one.
ROLLING PIN If you’re planning on making
anything with pastry this is a must to evenly flatten out
your dough.
PIZZA CUTTER Get a good sturdy one, or it
won’t be worth it. Otherwise, you can use your scissors
to cut your pizza!
STANDING MIXER This tool is essential if
you are going to do a lot of baking, whipping and
mixing.
FOOD PROCESSOR If you cook a lot, a
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 FULL LIST OF INGREDIENTS
KOSHER SALT If you want to make your food MUSTARD DIJON AND GRAINY VANILLA EXTRACT
the tastiest it can be, use kosher salt. It has a purer taste KINDS
than other salts, and works particularly well on meats.
Use it in preparation, cooking, and to finish dishes. BAKING POWDER
HOT SAUCE
PEPPERCORN (FOR PEPPERMILL) BAKING SODA
HONEY
BEEF STOCK POTS CORN FLOUR
SOY SAUCE
CHICKEN STOCK POT HERBS Cinnamon, cumin, oregano, cayenne pepper,
PEANUT BUTTER (SMOOTH OR garlic powder, onion powder, thyme, basil, rosemary,
CRUNCHY) sage, smoked paprika, bay leaves.
OLIVE OIL A light one for cooking and extra virgin
for salad dressings
TOMATO PASTE FROZEN VEGGIES Chopped onion, chopped
garlic.
CARATINO OIL OR CANOLA OIL
ALL-PURPOSE FLOUR
BAKING ITEMS Baking soda, baking powder.
APPLE CIDER VINEGAR
CASTER SUGAR
WHITE WINE VINEGAR
DARK BROWN SUGAR

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 CHICKEN & SWEET POTATO SALAD
INGREDIENTS DIRECTIONS

• 4 bags of ready prepared cubed sweet potato/butternut 1 Preheat oven to 425F/200C/Gas mark 6. FOR SERVING
squash (or 5-6 largish sweet potatoes, peeled and cubed) 2 In a large mixing bowl, toss sweet potato/butternut squash cubes in 4
• 8 tbsp. carotino oil (okay to use olive oil), divided
tbsp. oil, and season generously with kosher salt (about ½ tsp) 1 Wash iceberg lettuce head and dry. You can break up the lettuce ahead
3 Spead the sweet potato/butternut squash cubes out onto a large of time or remove leaves as you prepare meals throughout the week.
• 1 tsp. kosher salt, and more for seasoning rimmed baking sheet. Pop in oven and roast until lightly crispy and soft in Store washed lettuce in open bowl in fridge with slightly damp paper
• 4-5 skinless, boneless chicken breasts middle, about 20 mins. Let cool. towel lining bowl.
4 Meanwhile, cut chicken breasts into strips or cubes using scissors or 2 Place a portion of lettuce (I like to put enough to be 2 leaf layers deep)
• 3 courgettes, diced
knife. in a large serving bowl, like a pasta bowl or rimmed plate. Heat a portion
• 1 red onion, diced 5 Heat 2 tbsp. of oil in a large nonstick frying pan over medium high of the chicken mixture in the microwave (as stated above) and then pop
• 2 tsp. chopped garlic heat. Add cut-up chicken and cook stirring frequently, until lightly brown the warmed chicken on top of the lettuce. Dig in!
and seared, about 8 mins. Remove chicken from pan and set aside.
• 3/4 cup teriyaki sauce
6 Add the remaining 2 tbsp. oil to pan and add the courgettes, garlic and
• 1/8 tsp. freshly ground black pepper red oinions. Cook, stirring often, until tender, about 8 mins. TIP
• 2 tsp. cornflour 7 Return chicken to pan; add teriyaki sauce, pepper and 1 tsp. kosher
salt, and cook, stirring often, until chicken is completely cooked, about 8 - If you are taking this to work to eat, put the lettuce in a separate container
• 1 head iceberg lettuce 10 mins. from the chicken mixture, then reheat the chicken mixture in the micro at
8 Meanwhile, in a small bowl combine cornflour and 2 tbsp. cold water your canteen, and assemble your salad once warm.
until smooth. Add to pan and stir to mix. Cook until sauce in pan begins to
thicken, about 2 minutes. You can also eat this cold, it’s just as good!
9 Remove from pan and let cool before transferring to food storage
4 SERVINGS 40-50 MINUTES containers. Keep refrigerated and reheat portions on low microwave heat
for 5-8 mins.

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 SLOW COOKER BEEF STROGANOFF
INGREDIENTS DIRECTIONS

• 2 lbs. Beef rump steak (or silverside) cut into 1-inch 1 Use scissors to cut rump steak into 1-inch strips. Lay out on chopping TIP
pieces board and season with kosher salt and pepper.

• Kosher salt
2 In a large frying pan on medium high heat, sear beef in the olive oil,
about 3 mins per side. While food is cooking, prepare your side(s). Let cool completely before
• Freshly ground pepper 3 Put seared beef into slow cooker. transferring to a storage container.

• 2 tbsp. olive oil (a good ‘glug’) 4 In a mixing bowl, combine beef stock, soy sauce, and garlic. Pour over Serve with one of the suggested sides.

the beef in the slow cooker.

• ½ cup beef stock (made from 1 stock pot dissolved in ½
5 Add mushrooms to slow cooker.
cup water) 6 Cover and cook for 8 hours on low, or 4 hours on high.
• ¼ cup soy sauce 7 Turn off slow cooker and stir through sour cream.
8 Let cool completely, then transfer to storage containers before placing
• 2 cloves garlic, or 2 tsp. chopped
in fridge.
• 16 oz. sliced mushrooms 9 Keep refrigerated and reheat portions on low microwave heat for 5-8
mins.
• ½ cup sour cream

20 MINUTES ACTIVE
4 SERVINGS 4-8 HRS PASSIVE

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 SAUSAGE & VEG MEDLEY
WITH MINT MAPLE DRESSING

INGREDIENTS DIRECTIONS

• 6 sausages, meat or vegetarian 1 Preheat oven to 425F/200C/Gas mark 6. Situate the oven racks so you 7 When the roasting is complete, remove both tins. Being careful not to
• 500g frozen brussels sprouts can use 2 racks simultaneously (if your oven only accommodates one rack, burn yourself (so use an oven mitten or pot holder), combine the
you can do the roasting separately) ingredients into one single tin.
• 600g sweet potatoes or butternut squash, cut into small
2 Pull out large 2 roasting tins. 8 Stir fresh mint into the now combined sausage and veg melody, then
cubes 3 Toss Brussel sprouts and sausages together with 2 tbsp. of the olive oil pour the dressing into the tin. Mix to cover everything with the dressing.
• 1 red onion, sliced and quartered in one of the roasting tins. Season with Kosher salt. Spread out evenly in 9 Pop the tin back in the oven for another 5 mins
the tin. 10 Remove the tin from the oven and let cool before transferring to
• ½ cup maple syrup
4 In the other roasting tin, toss together the cubed sweet potato and red food storage containers. Keep Refrigerated and reheat portions on low
• 4 tbsp cider vinegar onion slices with the other 2 tbsp. olive oil. Likewise season with kosher microwave heat for 5-8 mins.
• About 6 tbsp olive oil - 4 for roasting and 2 for the salt. Spread out evenly in the tin.
5 Pop the tins into the oven, one on each rack, and roast for about 30-40
dressing
mins. The item on the lower rack will take longer to cook. Stir twice while
• 15g fresh mint, chopped roasting.

• Kosher salt and pepper for seasoning 6 Meanwhile, mix the dressing up in a bowl with a fork: 2 tbsp olive oil,
maple syrup, cider vinegar. Season with kosher salt and pepper.

4 SERVINGS 40-50 MINUTES

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 ZINGY MUSTARD & ROSEMARY SALMON
INGREDIENTS DIRECTIONS

• 1 tbsp. grainy type of mustard 1 Heat oven to 180C/350F/Gas mark 4. TIP

• 2 cloves garlic, or 2 tsp. chopped
• 1 tbsp. chopped shallots
• 2 tsp. thyme
2 Line a baking sheet with parchment/baking paper. Place the salmon
fillets on it, skin side down.
3 Slice the lemon into 4 slices, then cut each in half (so there are 8). Goes great with green beans, steamed broccoli, cauliflower rice or
4 In a small mixing bowl, mix together the mustard, garlic, shallots, mashed potatoes.

• 2 tsp. rosemary thyme, rosemary, and lemon juice. Season with salt and pepper.
5 Spread the mixture all over the salmon fillets. Put 2 of the lemon
• Kosher salt
wedges on each salmon fillet.
• Pepper for seasoning 6 Bake until salmon is cooked through, about 7-8 minutes.
• Juice of ½ lemon 7 Remove from oven and serve with two of the sides. If batch cooking, let
the salmon cool and place in food container in fridge.
• ½ lemon, sliced
8 Keep Refrigerated and reheat portions on low microwave heat for 5-8
mins.

• 4 (4 oz.) salmon fillets

4 SERVINGS 30 MINUTES

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 OVERNIGHT OATS
INGREDIENTS DIRECTIONS

• One eating apple, grated Mix all the ingredients in a large mixing bowl, add the almond milk, milk
or milk substitute, place in the fridge overnight
• 50g porridge oats
• 100g no fat Greek yogurt (or almond milk)
• 25g mixed seeds
• 25g mixed nuts
• ¼ tsp cinnamon
• 1 banana
• Honey
• Cranberries or dried blueberries
• 250ml almond milk/milk/oat milk

2 SERVINGS 10 MINUTES ACTIVE

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