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Fall in love with the kitchen

If you’re serious about taking control of what you put inside your body, you need to up your game in the kitchen. Your knowledge of and ability to prepare food is all-important.

We hear lots of people say “I’m just not that good at preparing meals” or “you need to be a qualified chef to follow those technical recipes”. We get it. But healthy food preparation doesn’t have to be hard work or take hours of your time. Throughout the 6WS you are going to be provided with a bunch of healthy and tasty meals that take 15 minutes or less to prepare. First of all though, let’s talk about falling in love with the kitchen.


Step 1: Get the right tools

My brother Mark is a bricklayer and a fireman – my kids think Uncle Marky is so much cooler than Dad! – and I’ve never met anyone with a greater work ethic. One of the lessons Mark has taught me is that if you want to be successful, you have to invest in the right tools. The same applies to success in the kitchen. Get the following equipment:

A range of five or six bowls that stack inside each other is ideal for preparing loads of recipes.
Two or three sharp chef’s knives are vital for quick and easy prepping of vegetables and meats; a bread knife for cutting freshly baked sourdough.
Chopping boards
Use a differently coloured board for cheese, vegetables and meat.
Slow cooker
Perfect to prepare a meal in the morning, so you can come home to a soup, stew, broth, silverside, curry, lamb shank or pork ribs. Plus, there’s nothing better than walking in and smelling a beautiful meal ready to be eaten.
I use a saucepan steamer, which is great for steaming vegetables such as snow peas, squash, carrots, broccolini, brussels sprouts and any other seasonal vegetable you like!
Stainless-steel pans
Ideal for sautéing vegetables, cooking omelets, frying meat or making tasty sauces.
Blender or Nutribullet
A basic blender with sharp blades to make high-protein smoothies, soups and omelets.
Good-quality containers to store prepped ingredients like chopped vegetables, pre-cooked meats or leftovers for lunch.



Step 2: Stock up on basic ingredients, herbs and condiments

Having ‘the basics’ in your fridge and pantry ensures that you can go into the kitchen and in just 10 to 15 minutes prepare a range of quick, healthy and tasty meals for you and your family. Here’s what we recommend:

Tuna, sardines, coconut milk, diced tomatoes
Good-quality olive oil (lots of it), salt (unrefined sea salt), pepper, balsamic vinegar, red wine vinaigrette, garlic, ginger, turmeric, curry powders, black olives, fresh chilli, nutmeg, cinnamon, mustard, mayonnaise, sauces (tamari soy, low-sugar teriyaki, fish), honey
Brown rice, buckwheat pasta, quinoa, rolled oats, natural muesli
Cashews, walnuts, pecans, slivered almonds
Free-range organic chicken, fish, lamb or duck
Fresh lettuce, tomatoes, carrots, sweet potato, capsicum, brussels sprouts, squash, snow peas . . . anything seasonal is ideal
Apples, bananas (always have some in the freezer for smoothies), strawberries, blueberries, lemons . . . again, think seasonal and fresh!
Butter (ideally grass-fed), cheese (fetta, ricotta, parmesan), Greek yoghurt (full-fat), free-range or organic eggs
Sourdough seeded bread, sprouted bread
Parsley, rosemary, mint, basil, shallots, coriander (or cilantro)



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