Category: About Intuitive Cooking

Remember a few posts back I interested a term that some of you may have thought of before and others not so much – building kitchen confidence.

2020 has given us perspective, challenges and opportunities as we have all had to navigate the kitchen and meal planning very differently; digging into the back of the pantry, working with what we have to create meals while staying closer to home, and rearranging our budgets to accommodate the times. This year has altered our relationships with food and made us think outside the recipe box. 

As a dietitian and chef I realize the importance of nutrition science paired with culinary arts. Working with clients and students to find practical solutions or strategies to everyday meal planning and preparation has given me understanding and an opportunity to realize the importance of instilling some confidence in the kitchen; this life skill is so important at any age. 

Building kitchen confidence and having exposure to do so provides practical and actionable strategies to create meals that allow for a more enjoyable time, sharing and connecting around the table. This time has allowed us to focus on what matters most and part of that is making meals that we can enjoy with the people we love the most!

Simple action step for building kitchen confidence you can start this week: Pick some favorite recipes, alter it after making it the first time to adapt to your needs and others in your family; make it again and try to do from memory and then make it again and see what other changes can be made. Along the way you learn some skills and hone these while gaining proficiency at making recipe modifications that work for you! 

How about that for some kitchen confidence!  

Intuitive Cooking: Building Kitchen Confidence starts with feeling comfortable navigating the kitchen in order to produce meals and snacks that you and your loved ones feel good about as often as you are able.

Remember the principles I introduced to you earlier…

1. All Foods Can Fit into Your Kitchen
2. Honor What You Are in the Mood For by…Incorporating Culinary Techniques and Applications that Work for You
3. Be Flexible with Meal Planning & Open to Trying New flavors and Dishes
4. Enjoy Being in the Kitchen & Having Fun and Learning
5. Allow Space to Build Healthier Relationships with Food

In order to begin to untangle these there are many reflection questions and considerations you have to ponder as you begin to “show up” for your health and for this one, in particular, “showing up” in the kitchen!

These questions fall into a few different categories up will get you closer to making kitchen time/meal time/meal prep/meal planning time more enjoyable. I know enjoyable and meal prep and planning are in the same sentence!

Question Categories Include:

Food Preferences, Meal Preparation, Meal Specific, Diving Into Each Meal, Nutrition Basics, Culinary Basics, Food Procurement, Food Economics, Food History and Next Steps. 

We really dive in because we want to help you feel more comfortable in the kitchen, by creating meals and snacks utilizing foods you enjoy (while considering your budget and kitchen equipment), that ultimately facilitate healthier relationships with food.  If you hang on long enough, we will cover the movement piece as well.

Some sample questions to ponder:

• What does breakfast (or the first meal of the day) look like most days?
• Where do you procure foods from?
• What equipment do you feel comfortable with?
• Describe how you begin preparing meals or snacks in your kitchen.
• Do you use recipes or out together meals on a whim with what you have?
• What are your top three goals for a healthier relationship with food and nutrition?

Message me at bommer26@gmail.com or respond below to get a conversation going. This can be the first step to “showing up” for your health. Start before you are ready!

The Five Principles of Intuitive Cooking: Building Kitchen Confidence include:

• All Foods Can Fit into Your Kitchen
• Honor What You Are in the Mood For by…Incorporating Culinary Techniques and Applications that Work for You
• Be Flexible with Meal Planning & Open to Trying New flavors and Dishes
• Enjoy Being in the Kitchen & Having Fun and Learning
• Allow Space to Build Healthier Relationships with Food

See more blog posts coming soon under this intuitive cooking category!

This all sounds great and exciting, but we all have different skills, abilities, kitchen sizes, equipment availability, food budgets, etc. Then you have to make time for scheduling meal prep, grocery shopping, meals for mine depending on the family size or how to store leftovers if cooking for 1-2, oh and recipe “ish” development.

This is where people can get held up. All families have different likes and dislikes, abilities, allergies, ultimately different relationships with food. What is going to work for you, and or your family? Prioritize what you want to work on and take baby steps and a family approach to make it happen. This is one way you can “show up” for your health. I can help you break this process down into baby steps that are doable.

If you have kids, remember what you as a parent or caregiver are responsible for and what your kids are responsible for…

You – what is being offered, when and where

They – how much and whether they eat it at all

(Thanks, Ellyn Satter – https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/)

Including family members in the process is key and can make this a more enjoyable experience (most of the time!)

It is messy but ultimately instilling healthy relationships with food into your life (and your families’) is crucial!

During this COVID time – Has it got you excited for or fired up to include more kitchen time, basic skills, meal prep, or creative movement strategies into your lifestyle?

Message me at bommer26@gmail.com or respond below to get a conversation going.

Check out my video series section of this blog in the Recipe Share Category for some recipe ideas that are also kid friendly.

• All Foods Can Fit into My Kitchen

Consider the foods in your pantry and those you would like to further explore but haven’t made time for or don’t know where to start. All foods can fit into your kitchen if you are willing to make time for it and willing to learn. There are always dietary considerations that may have to be discussed, but adapting and being flexible will allow you to continue to explore the power of food and allow you to gain more confidence in your meal preparation abilities.

• Honor what you are in the Mood For by… Incorporating Culinary Techniques and Applications that work for you

In learning how to navigate the kitchen, building confidence and intuitively knowing what goes where, what needs to be done, what can be adjusted, and what may be a good flavor combination you can develop healthier relationships with food. Building a toolbox of culinary essentials, allows you to think outside the recipe box, think about food and ingredients differently, and empowers you to plan meals you feel good about and want to share with others.

• Be Flexible with Meal Planning & Open to Trying New Flavors and Dishes

Being flexible with meal planning is an individual consideration. It means adjusting, adapting, and considering what makes the most sense for that given moment in time. It means having a plan and knowing life gets in the way. This does not mean long laborious hours in the kitchen. It does not mean home cooked meals from scratch every night. It does not mean special mini meals for everyone in which they will clean their plate and not whine! It does mean… meals around the table as much as you are able; being ok with picky eaters and offering a variety of options throughout the week to choose from; it is being ok with veggies left on the plate; it is having a frozen pizza night or grilled cheese (you name it); it is including your kids and loved ones in the cooking process; it is trying new foods and flavors and sometimes having a recipe”ish” fail.

• Enjoy Being in the Kitchen & Having Fun and Learning

This is the most simple of the principles. The kitchen should not be a battlefield or something you avoid. It should be a place and space you can create and innovate, talk, socialize, and share in the power of food. It also can be a place to have recipe creation fails and successes – it does not need to be perfect.

• Allow Space to Build Healthier Relationships with Food

Sometimes you want something quick and simple, sometimes a favorite comfort food that takes more prep time, and sometimes trying out a new meal idea. In considering the above principles you allow space to have a healthier relationship with food.