Five kitchen tools you need to create healthy vegan meals for pregnancy
written by Clarissa Hauber, edited by Maya Bach, MPH, RDN
Growing up, my mom, a vegetarian since the 70s, patiently taught my sister and me simple cooking basics. How to blend wet and dry ingredients, when to use a mixer vs. a food processer, and the best way to make bread. She showed us the magic you could create in the kitchen. And even though I was an extremely picky eater and didn't particularly care to cook, I'm thankful she showed us the basics and how to use essential kitchen tools.
Today, with new kitchen gadgets popping up all the time, it can be overwhelming to figure out what tools you need vs. those that will take up valuable counter space.
Especially during pregnancy, the last thing you want to be worrying about is what type of pan to buy next!
To simplify your shopping and cooking experiences, here is a list of five essential kitchen tools to help you create nutritious vegan meals before, during, and after your pregnancy journey. Enjoy!
1. Air fryer
This small countertop cooking tool can deliver the crunch and crispiness of your favorite fried foods without all the oil. Rather than submerging your fries or veggies in oil, the air fryer uses a fast-paced high-temperature fan to produce a brownish layer of crispiness on your food of choice. For an easy side dish or snack, chop your favorite veggies, lay them flat in the fryer, and cook for 10-20 minutes (depending on the firmness of the vegetable) at a temperature of 375- 400 degrees. To help you save time, consider purchasing an air fryer that is dishwasher safe, like this Ninja Max.
2. Cast Iron Skillet
Heavy? Yes. Pregnancy game changer? Yes! As a vegan, your iron needs are already higher than non-vegans. During pregnancy, your iron needs increase due to the rise in the volume of blood in your body. So next time you sautée your veggies or tofu, consider doing so in a cast iron pan to add an extra boost of iron to your meal! Studies show that cooking with a cast-iron skill may significantly increase the amount of iron in your food and boost your body’s levels. It sounds strange, but it’s true!
Cast iron cleaning tips: Immediately clean the cast iron skillet, ideally while still warm, with hot water and a stiff brush. Avoid using soap, steel wool, or the dishwasher, as these may strip the pan’s seasoning. More info here.
3. Mandolin slicer
Let's face it, prepping veggies can be time-consuming and not the most fun "cooking 101" task. Instead of taking the time to chop, slice, or dice your veggies, consider using a mandolin slicer (and its protective safety glove!). It allows you to quickly create slices of your favorite veggies to enhance any meal. Not only will this kitchen tool save you loads of time, but it also allows you to get creative and explore different ways of enjoying your favorite veggies. A few of my favorites: making zucchini "zoodles," carrot coins for dipping or salads, sliced radishes for snacking, and purple cabbage for a simple summer coleslaw.
Best mandolin for vegans: My mandolin was kindly gifted to me by my mom’s vegan friend, who teaches vegan cooking classes in South Lake Tahoe. This OXO one she got me, and I love it!
4. Immersion blender
Also known as a stick blender, this convenient kitchen tool allows you to blend any ingredients without the bulk of a countertop blender. For an easy, nutrient-rich soup, combine chopped carrots, olive oil, vegetable stalk, red lentils, seasonings of choice, and blend! With endless different attachments available, this small, versatile blender can serve various purposes in your kitchen. I use mine to make my favorite Tahini Lemon Dressing or this Tofu Ricotta recipe.
5. Lucky Iron Fish
If you're using a cast-iron skillet, there is no need to add this little tool. But if you're using a non-stick pan or stainless steel cookware, adding the Lucky Iron Fish while cooking can boost the amount of iron in your meals. When cooking liquids such as water for pasta or a broth-based soup, adding the Fish will help increase the iron in your food without any uncomfortable GI side effects that might come with your iron supplement. Because I don’t use a cast-iron skillet, I add mine to water when making pasta, and I don’t notice any taste difference! You can buy the Lucky Iron Fish directly here.
Bottom line:
While shopping for kitchen tools, it can be easy to feel overwhelmed by all the different options, so hopefully, the list above will help solidify an idea of what might be good to have. It's important to note that the products above are not essential to cooking a nutritious meal – try out some of the tools above to discover what fits best with your lifestyle and cooking preferences.
