“Don’t be a lazy chef!”

This was my sassy mantra with the students at Seattle Culinary Academy😎

I would never say that to you, Reader.

But to a class of 27, idealistic-foodie-Gen Z'ers, I had to be a little Gordon Ramsey (Hell's Kitchen) with them.

I was a nutrition instructor for one of their final projects before graduation.

The project required a 4-course menu without relying on the typical pillars of taste - sugar, fat, and salt.

Each recipe needed to limit saturated fat and sodium while maintaining taste satisfaction.

Some students reduced the salt and saturated fat so much that the menu of brightly colored cardboard left all the tasters rushing to satisfy their afternoon snack attack with leftovers at the bakery case.

”You can’t be a lazy chef in this project,” I told them.

”Use all the culinary skills you learned over the past 4 years to make this meal not only meet the nutrition requirements but also one people will actually buy from you.”

The students who nailed it used herbs, spices, fresh ingredients, and cooking techniques to build flavor, such as finishing with salt instead of cooking the food with salt.

You can do the same!

Create a pantry of ingredients to increase your satisfaction with taste AND support your heart health.

Here are 6 must-have pantry staples and a sneak peek at what's in my pantry 😉

• Whole grains - brown rice and quinoa, pasta, breads, cereals like oats
• Proteins - can fish, beans (fiber from plant-based PRO), Hemp (omega-3s for anti-inflammation)
• Vinegars to add bright flavor without additional salt
• Oils with flavor - extra virgin olive oil, sesame oil
• Easy flavor enhancers - jar sauces (look for low sodium, little or no added sugar when possible)
• Chocolate - dark, antioxidants

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With these pantry staples on hand, you can easily pull together a heart-healthy Savor Bowl or apply the add-in strategy to increase fiber at any meal.

Which of these pantry staples do you already have on hand, Reader?

Which do you want to add?

Hit reply! It's always fun to talk food with you 🤩

Have a great weekend savoring food and your body!

Amanda