The meal preparation challenge is still going strong. I would like to announce that my family did not eat out a single night last week! I will admit that we ate at friends and family houses two nights, but for me cooking five meals out of seven is a miracle in itself. Though, during the past week, I have come to the realization that my kitchen itself may be limiting my success in making healthy changes to my meals.

There is nothing more frustrating than trying to prepare a new recipe or dish, only to find that halfway through the process you don’t even own the kitchen equipment required. This actually happened to me this last weekend, as I clumsily attempted to hand-squeeze a half dozen lemons, while trying to ensure that none of the seeds ended up in the juice. How much easier would it have been to have a lemon squeezer handy! Here are some of the essentials for any cook trying to prepare healthy meals.

Salad dressing emulsifier
Instead of buying your salad dressing, create your own fresh dressings, vinaigrettes, and flavored dipping oils in seconds. Just combine a small amount of oil, juice, and herbs and squeeze the trigger.

Citrus zester
Adding lemon, lime, or orange zest is an terrific way to add flavor to many meals without extra calories.

Wok
Stir-frying is both a fast and easy way to create a meal. Add fresh vegetables, fish, chicken, or even lean pork, and a small amount of oil to wok. Combine with your favorite sauce and serve with brown rice or whole wheat noodles.

Oil mister
Spritz your vegetables or meat with oil without adding excessive amount of calories of fat.

Salad spinner
A salad spinner will simplify the process of cleaning your leafy greens, which is often the main deterrent from making salads and preparing various greens at home.

Food scale and measuring cups/spoons
Even the best chefs have to rely on measuring utensils when preparing certain recipes, especially when baking. This will also prevent you from preparing too much food, which often leads to overeating.

Thermometer
Safety is key when cooking. Make sure to use a meat thermometer to ensure that you're heating your beef, pork and poultry to recommended temps that will prevent food borne illness.

Grill basket
A grill basket is great for preparing quick and simple vegetables and fruits during those spring and summer months. Chop your produce, toss with a small amount of oil and fresh herbs, throw in the basket, and place on the grill for a few minutes. Forget the mess and pain of turning produce, just flip the basket!

By Laura Deane MS, RD, LD, Nutrition Coach at Daireds Spa Pangea