Lusted - The Greek yogurt miracle solution

dont let your old eating habits drag you down even before you get started. You need to rid your pantry and fridge of all the processed, refined stuff and replace it with natural foods with simple, uncomplicated ingredients. Here are a few of my clean staples:

Baby spinach and arugula (pre-washed). With no washing or chopping required, theyre always ready for slipping into eggs, pastas and soups.

Dried beans. Dried beans are much cheaper and more nutritious than canned. Simply soak them overnight on the countertop (use 4 cups water for every cup of beans), then drain and simmer until tender.

Eggs. Perfect for snacks and meals, eggs are full of protein, which helps keep you feeling full. I hard-boil enough to last me a week, so theyre always on hand to make or simply to eat on their own with a dash of hot sauce.

Sea salt. Ditch the table salt and embrace the power of the sea! Sea salt is minimally refined and retains most of its natural minerals. Kosher and Himalayan salts are also handy to have in the pantry, but sea salt is my go-to.

Spelt flour. With its slightly sweet, nutty flavour, spelt flour is a tasty substitute for refined all-purpose flour. There are two types of spelt flour: white and whole-grain. Like white all-purpose wheat flour, white spelt flour has had the germ and bran removed. Still, both types of spelt flour are higher in protein than wheat flour, and whole-wheat spelt flour is higher in fibre and wont cause a significant spike in your blood sugars. Plus, spelt flour is lower in gluten, so suitable for those who have slight intolerances. Keep in mind, though, that its not gluten-free, so not all people with gluten intolerances can tolerate it. Spelt flour is, however, more water soluble and more easily digested than wheat flour. Because its more water soluble, less liquid is needed when baking with it and less kneading or mixing is required; overmixing can result in a crumbly texture.

Spices (fresh). Go through your spices and discard any that arent fragrant. Spices lose their potency after about 6 months, so youll want to replace them with fresh for maximum flavour. Be sure to store them in a cool, dark place, as sunlight destroys the spices natural oils.

Spice blends (salt-free). These are great for one-step flavouring on a simple chicken breast or flank steak. Some blends to try are steak spice, chicken spice, Cajun and lemon-pepper.

Strong cheeses. Varieties like low-fat aged cheddar, feta, pecorino and Parmesan pack more flavour into smaller amounts, so you can use less.

Tomato sauce (all-natural, jarred). Read the label carefully and look for brands with short ingredient lists.

Healthy, delicious cooking starts with the right tools. Take a quick inventory of your kitchen to make sure you have everything you need to make cooking easy and fun. Heres what you should have on hand:

1. Good-quality knives. Your knife should glide through food with minimal resistance and, most importantly, it should feel comfortable in your hand. Youll need a bread knife, a paring knife and a chefs knife. Take your time when selecting the knives. Consider their size, weight and style, particularly that of the chefs knife, as this is the one youll be using most often. A 6-inch blade is best suited to smaller hands, whereas larger hands benefit from an 8-inch blade. Go with what feels most comfortable a good, well-suited knife should feel like an extension of your hand.

2. Non-stick pots and pans. You dont need a million pots and pans rattling around your kitchen! All you really need are four good pieces: a two-quart saucepan, a 6- to 8-quart stockpot or saucepan and a 6-inch and 12-inch skillet. When it comes to skillets, look for non-stick, as this keeps food from sticking, which lets you get away with using less oil in your cooking.

3. Rasp or microplane. This is my all-time favourite kitchen tool. I use mine for grating everything from garlic, whole spices and lemon to cheese and dark chocolate. Theyre inexpensive and are guaranteed to save you time in the kitchen.

4. Lemon reamer. Lemon juice is full of flavour and can actually replace salt in many recipes, as the acidity enhances and balances the flavour of the other ingredients. To get the most juice from your lemons without taking an eye out, you need a lemon reamer. Theyre cheap, small and indispensable.