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1. It helps to plan ahead. That’s where your dry erase board comes in handy. You could buy boards which have monthly or weekly calendars printed on them. If yours doesn’t, that’s okay. You can just list the days down the side or draw your own weekly calendar on it with permanent marker so it doesn’t wipe off.
When planning your dinners for the week, keep in mind any nights you’ll be busy or getting home late and plan the quickest meals for then. Also remember, any perishables you will have to utilize that week, and plan your meals to incorporate them. Soups and casseroles are a wonderful way to use up veggies that are starting to wilt. You could also ensure you have everything on hand to prepare your meals for the week, cutting down on last minute trips to the grocery store.
2. Healthy recipes usually include many fresh vegetables, so try to incorporate the same as part of your daily diet. It is best to avoid excess cream, oil and sauce. Meat and dairy products should be kept to a minimum atleast 5 days of the week.. Also whenever possible substitute the taboo items discussed with healthy alternatives. For instance-
Sugar free applesauce may be complemented with oil to reduce the quantity of oil overall. Cook with healthier oils like olive or canola. Ideally throw away the yellow part of an egg and only use the egg white Flour and whole wheat pasta are good healthy foods Use skim or 2% milk. If a recipe necessitates heavy cream, you could mix powdered no-fat milk with half the water to replace it. Use low sodium alternatives when available. Employ brown rice rather than white rice. Think meat as a side dish at best instead of a main dish and ideally try to avoid meat atleast 3 days a week..
3. Try and choose recipes that can be made faster using healthy cooking ingredients. A stir fry for example hardly takes much time to prepare. Stir frying meat and vegetables is easy, but remember to use fat-free meat and only fry them in canola or olive oil. This could then be used as a nice rice topping or can be sprinkled on buckwheat noodles or wheat pasta. You can make quick and speedy steamed veggies that can be easily cooked in a microwave oven. You could also consider grilling, broiling and braising.
Also consider uncooked meals for the quickest preparation. Salads, sandwiches and wraps are nourishing and only take a few minutes.
4. While cooking meat it’s best not to store raw meat for long. Ideally cook all the meat in a healthy way and store it in meal sized proportions. The same applies for vegetables. Cut vegetables and store in advance and use when needed.
5. Keep track of recipes you and your family enjoy and jot them in your personal cookbook. You could gather recipes in a file and write down experiments that did the trick and have them on hand when you feel bland. If you make substitutions, remember to note it on the recipe so you can recollect next time. Once you prepare a recipe in your binder, make a note of anything you wish to perform differently next time and the time it took you to make it. This will help you whenever you plan future meals.
Find more articles written by Jacob Black