"You’re in on the drama if you’ve kept up with the Kardashians, but there’s nothing like actually being on the inside—namely, in their kitchens where the family often gathers and spills the tea. Enter: The Kardashian-Jenner private chef Khristianne Uy, better known as Chef K. From Kourtney‘s supplement brand Lemme to Kim’s intense workout routine (according to her Instagram cited by Vogue, she trains for two hours, five to six times a week), there’s no question the five most famous sisters of our time are wellness girlies. And when it comes to their diets, Chef K knows all the ins and outs, so we grilled her for the nutrition tips that she leans on to feed the high-profile family (let’s just say this advice deserves a chef’s kiss). Read on for five nutrition tips we learned from The Kardashian’s go-to chef.
Getting her big break as the Season 1 winner of reality TV competition The Taste, Khristianne Uy is now a personal chef, event caterer, and TikTok star. In her two-decade-long culinary career, she’s cooked for A-list celebrities from the Kardashian family to Charlize Theron to the Jonas Brothers.
1. Shop and eat in season
Chef K opts for in-season as much as possible to ensure meals are as healthy and flavorful as possible. “My favorite tip is to eat seasonally—don’t use produce that isn’t in season because it won’t taste as good,” Chef K advised. “You want to make sure you’re using ingredients when they’re at their peak.” Consuming foods that are in season ensures a diverse diet and produce that is enjoyed when they’re most nutrient-dense and flavorful, thanks to the varieties available throughout the year and less travel time and preservatives needed to maintain their freshness. Plus, eating seasonally supports your body’s needs, tastes better, and is cost-effective. Chef K also adjusts meals based on the season, leaning toward what the body naturally craves in each season. “In the winter, you can never go wrong with a soup or pasta dish, and in the spring and summer, my clients love a hearty salad and nutrient-dense smoothies.”
Before your next farmers’ market visit or trip to the grocery store, find what is locally in season in your area using a resource like The Seasonal Food Guide. Purchasing from your local farmers market instead of a chain grocery store takes the guesswork out of shopping for local and sustainable items, but you can still benefit from organic in-season foods at Whole Foods or Trader Joe’s.
2. Use whole ingredients as the base for every meal
What we eat affects how we feel, our overall well-being, and even our mental health; there is power in clean, nutritious, and simple ingredients. “It’s all about starting with the right ingredients,” Chef K explained. “How you feel after eating is the most important–food is fuel. If you’re eating highly processed foods, you aren’t going to feel great, but if you’re eating foods that are carefully sourced with clean oils and highly nutritious ingredients, ultimately, you’re going to feel great after.” Instead of building meals around frozen foods or packaged ingredients, try using whole ingredients to build meals around.
Chef K’s go-to’s are sprouted nuts, regenerative meat, fresh and local produce, and spices. When you are shopping for packaged foods, study the nutritional labels and stick to products with an ingredient list that you recognize and can pronounce. When in doubt, swap packaged foods with whole foods (read: foods that exist in nature and that you’ll find in the outside perimeter of the store) as much as possible.
3. The method you use to cook your food matters too
The way you cook your food and the tools you use to prepare it have a major effect on the nutrient content it contains. The best methods to ensure you retain the most nutritional value are steaming, boiling, and stir-frying, while frying, grilling, or smoking can reduce the nutritional value or add potential toxins to even healthy foods like vegetables or grass-fed meat. Then, there is the cookware to consider; some materials, such as Teflon and aluminum, can release harmful chemicals into the food, especially at high temperatures. For those reasons, Chef K uses cast-iron pans and the highest quality cooking oils like avocado oil, which has a high smoke point (other oils have a lower resistance to heat, which can cause them to turn toxic or change the flavor).
4. Stock your kitchen with the right essentials
Having your kitchen well-stocked with real, wholesome fridge, freezer, and pantry goods makes sticking with healthy eating easier. With dry goods, frozen fruits and vegetables, cooking oils, spices and herbs, and other condiments at the ready, throwing together quick, healthy snacks, meals, and drinks on a whim is a no-brainer. As for The Kardashians’ go-to’s, Chef K also notes they love plant-based alternatives (“I love to bring in plant-based options when we can”), such as swapping milk for a dairy-free creamer like the Califia Farms she uses for recipes like Kourtney’s matcha latte recipe. “Making dairy-free swaps seamless but still delicious is something I’ve embraced with all my clients,” she said. Whether you choose to go dairy-free like the family or not, have plant-forward options on hand like beans, lentils, nuts and longer-lasting produce (think: sweet potatoes, kale, avocado). The result is a good mix of foods that will give you a balanced foundation of protein, carbohydrates, and fats to build on.
5. Meal prep breakfast
If meal prepping every meal feels too daunting, take a page out of Chef K’s recipe book and prioritize breakfast, as she relies on to feed the Kardashian fam. “With busy schedules, a lot of travel, and quite a few mouths to feed, making breakfast ahead is crucial, so smoothies and overnight oats are go-to’s,” Chef K shared. “Overnight oats are a great way to get a high-protein and fiber-rich boost in the morning, and we typically use almond milk as a base, then we add toppings like strawberries, chia seeds, honey, nuts, etc. for added nutrition and taste.”
Even without a personal chef on speed dial, it doesn’t take long to prep “the most important meal of the day” in advance. Find easy recipes worth getting out of bed for to recreate and have go-to staples (such as berries, spices, nut butter, or eggs) to add variety. Prepping breakfast in advance can make the difference between fueling your body with a nourishing morning meal and a not-so-nutrient-dense muffin on the way to work. After all, having a hearty breakfast (including protein, fats, and carbohydrates) can help with hormonal health and blood sugar, promote better concentration, and maintain energy throughout the day.
