Our kitchen is the heart of our house so it's natural that we start with our assessment there. Our kitchen needs to be cleared out of processed foods and filled with nutritional delicious foods and the right tools.

 


Basic Ingredients

There are basic ingredients that you will need to have at home when cooking our recipes. If we would deliver you black pepper every time a recipe called for it, you would soon end up with a mountain of black pepper. We will remind you in the weekly email with the recipes to double check your pantry to make sure you have all spices at home.

List of basic ingredients

Spices:

  • Salt
  • Black pepper
  • White pepper
  • Chili pepper
  • Curry
  • Cinnamon
  • Oregano
  • Paprika
  • Cumin
  • Cayenne
  • Rosmarin
  • Coriander
  • Ginger

Oils:

  • Olive oil

Other:

  • Fresh yellow onions
  • Fresh garlic
  • Balsamic vinegar
  • Red wine vinegar
  • White wine vinegar
  • Lemon juice
  • Soy sauce
  • Tomato paste
  • Honey
  • Flour
  • Brown rice

 

 

 

 

Essential Equipment

You don’t need a lot of fancy equipment and machines to make delicious meals. Below is a list of the basic tools you need. We have a feeling that once you see what kind of dinners you are capable of making as a Stellibell customer, you will get so inspired that no one will be able to stop you in getting your kitchen ready for masterpiece meals!

  • Knives
  • Mixing Utensils
  • Spatulas
  • Strainers and Colanders
  • Pots and Pans
  • Measuring Cups and Spoons
  • Spoons
  • Grill or grill pan

 


Kitchen Assessment Questionnaire

We all know that having unhealthy food in our house will eventually result in us eating it. Without fail. So to set us of for success, we need to remove all unhealthy processed food.

Below is a questionnaire to evaluate your kitchen. Remember to be honest since this the results are important step in preparing your kitchen.


Questions

Response and score

1.       Do you have the following items in your kitchen?

 

·         Good set of pots and pans

·         Good set of knives

·         Glass containers for food

·         Wide variety of spices

 

a)       I have all of them (-5)

b)       I have more than half of them (-2)

c)       I have less than half of them (+2)

d)       I don’t have any of them (+5)

2.       Do you have the following items in your fridge/freezer?

 

·         Lean proteins; chicken, beef, fish, eggs, shrimp etc

·         Cheese

·         Butter

·         Lots of different vegetables and fruits

 

a)       I have all of them (-5)

b)       I have more than half of them (-2)

c)       I have less than half of them (+2)

d)       I don’t have any of them (+5)

3.       Do you have the following items in your pantry?

 

·         Canned vegetables

·         Whole grain pasta

·         Brown rice

·         Whole oats

·         Nuts/all natural peanut butter

·         All natural almond butter

·         Olive oil, coconut oil

 

a)       I have all of them (-5)

b)       I have more than half of them (-2)

c)       I have less than half of them (+2)

d)       I don’t have any of them (+5)

4.       Do you have the following items in your pantry?

 

·         Candy

·         Cookies and crackers

·         Soda and sugary juices

·         Potato or corn chips

·         Bars, granola, fruits etc

·         Instant foods; mashed potatoes, stuffing, cake  mixes, sauces etc

·         Baked goods

 

a)       I have all of them (+5)

b)       I have more than half of them (+2)

c)       I have less than half of them (-2)

d)       I don’t have any of them (-5)

5.       Do you have the following items in your fridge or pantry?

 

·         Margarine

·         Readymade soups and sauces

·         Take-out or restaurant leftovers

·         Pasta or rice dishes

·         Frozen dinners

 

a)       I have all of them (-5)

b)       I have more than half of them (-2)

c)       I have less than half of them (+2)

d)       I don’t have any of them (+5)

6.       Do you have snacks sitting around the house?

 

·         Candy, chips, crackers, pretzels etc

 

 

a)       Yes (+5)

b)       No (-5)

7.       When you invite people over for dinners or parties, do you serve them what you think they’ll want or what you think is healthy?

 

a)       What I think is healthy (-3)

b)       What I think they want (+3)

8.       How often do you shop for groceries?

a)       Fewer than 3 times a month (+5)

b)       About once a week (-1)

c)       More than once a week (-5)

 

9.       When you go food shopping, do you buy economy-sized bags, or do you buy smaller portions?

a)       More than half the time I buy economy-sized bages (+3)

b)       More than half the time I buy smaller portions (-3)

10.    Do you keep food in plain view around the house?

a)       Yes (+3)

b)       No (-3)

11.    Do you think eating low-fat foods is healthy?

a)       Yes (+2)

b)       No (-2)

12.    If someone were to point to a food in your kitchen, would you know whether it was composed of mostly protein, carbs or fat?

a)       Yes (-2)

b)       No (+2)

13.    When you cook, do you cook healthy recipes?

a)       Most of the time (-5)

b)       About half the time (0)

c)       Almost never (+5)

 

14.    Do you prepare meals in advance to take with you to work, on day trips, or on vacation?

a)       Yes, always (-5)

b)       More than half the time (-2)

c)       Less than half the time (+2)

d)       Almost never (+5)

15.    Are you reluctant to throw out unhealthy leftovers or gift foods that don’t fit in to your new lifestyle?

Yes, I hate throwing out food (+5)

No, more than half the time I throw this stuff out (0)

No, I always throw this stuff out (-5)