Recommended Kitchen Gear and Pantry Staples

Everything in the Anti-Inflammatory Pantry & Meal Builder can be cooked with an ordinary kitchen. These are the few pieces of equipment that make the formulas faster, the shelf-stable staples that are often cheaper online in bulk, and the supplements the guide discusses, with what to look for.

Equipment

The eight pieces of equipment from chapter 5. You probably own most of them already.

• Large heavy pot with lid (5 to 6 quarts)

  Soups, braises, beans and grains. The single most used piece for the formulas.

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• Rimmed sheet pans

  Roast vegetables, sheet-pan fish and roasted chickpeas. Two let you roast a double batch.

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• Chef knife (8 inch)

  Fast vegetable prep is the difference between cooking and ordering in.

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• Stick blender or small food processor

  Pesto, dressings, hummus and herb oils in two minutes.

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• Glass food-storage containers with lids

  Batch cooking only works if leftovers are visible and labelled.

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• Instant-read probe thermometer

  Poultry to 165 °F (74 °C), fish to 145 °F (63 °C), reheated food to 165 °F. Removes the guesswork.

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• Fine grater (rasp)

  Ginger, garlic, citrus zest and parmesan: flavor without salt.

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• Kitchen scale

  Nuts, oats and oil are the foods people misjudge most by eye.

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Shelf-stable staples

Tier 1 and 2 foods that keep for months and are often cheaper in bulk. Compare the price per ounce with your grocery store.

• Extra-virgin olive oil in a large tin

  The guide uses 2 to 4 tablespoons a day; a tin keeps the oil away from light. Look for a harvest date.

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• Sardines in olive oil

  The cheapest source of omega-3 fats on the list; two cans a week meets the oily-fish target.

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• Ground flaxseed and chia seeds

  A spoonful at breakfast adds fiber and plant omega-3. Keep flax in the fridge once opened.

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• Rolled oats

  Beta-glucan fiber and the base of the overnight-oats formula. Rolled or steel-cut, not instant.

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• Dried lentils

  The cheapest protein and fiber in the pantry; red lentils cook in 15 minutes.

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• Whole spices: cumin, coriander, turmeric

  Bought whole and in bulk they cost a fraction of small jars and keep their flavor longer.

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• White miso

  Umami for soups and dressings; keeps for months in the fridge.

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Supplements discussed in the guide

Food comes first in the guide. If you and your clinician decide a supplement makes sense, these are the points to look for. Check any supplement with your pharmacist, especially if you take a blood thinner, are pregnant, or have kidney or liver disease.

• Omega-3 fish oil (EPA and DHA)

  Trials used 1 to 2 g a day of EPA plus DHA. Choose a product tested by a third party (USP, NSF or IFOS).

  Adds to the effect of blood thinners; stop before surgery if your surgeon advises.

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• Vitamin D3

  Only helps markers when you are low; ask for a blood test first. 1,000 to 2,000 IU a day is a common dose.

  Do not take more than 4,000 IU a day without medical supervision.

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• Psyllium husk

  A soluble fiber that lowers LDL cholesterol and helps regularity. Start with a teaspoon and plenty of water.

  Take medicines 2 hours apart from it.

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• Algae omega-3 (plant-based)

  The direct plant source of EPA and DHA for people who do not eat fish.

  Same blood-thinner caution as fish oil.

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Prices and availability change on Amazon. This page is educational and is not medical advice; talk to your doctor or pharmacist before starting a supplement.