Healthy Cooking

I probably heard every excuse in the book for why people choose not to cook or eat fresh, unprocessed foods. Cooking, when planned well, can be a healthy stress reliever, helping us transition from work to home each day. Cooking Light magazines and cook books provide great tips to prepare and cook healthy, low cost meals. Check out the tips below from my Cooking Light cook book.


Ways to Add Flavor in a Healthy Way
Adding flavor is important in cooking. But, we want to add it in a way that doesn't increase our fat or sodium intake. Sriracha chili paste and curry paste are great flavor additions to spice up any dish. Fresh or dried herbs and spices such as garlic, citrus rind, crushed red pepper flakes, smoked paprika, chipotle powder, cumin, and coriander each adds a unique flavor to any dish.


Stock the Pantry
Keep non-perishable items you use most often on hand. These items might include canned beans, boil-in-bag brown rice, low sodium marinara sauce, canned diced tomatoes and low sodium chicken broth. In this dietitian’s pantry, there's always a variety of canned beans and vegetable stock, along with eggs and yogurt in the refrigerator, and frozen fruits and vegetables in the freezer.

For the more adventurous chef, the global food aisle can provide different flavors such as light coconut milk, curry paste, and rice noodles. Put your freezer to work by keeping frozen vegetables, edamame, and berries on hand. Keep in mind that foods are frozen at peak season to provide us with great nutrition even after the season has passed.


Organize the Kitchen
Like most aspects of life, it's best to rid yourself of clutter. If the item is something you do not use daily or at least a couple times a week, put it away and give yourself more counter space.

Keep knives sharpened and within easy reach. I've been in some kitchens with dull knives and I notice a difference. It slows the prep process and can leave fruits and vegetables looking unappetizing after being "sawed at."

Organize your drawers. Seldom used kitchen gadgets tend to take up room. Get rid of them and stick with items you use often.

When starting to prep a meal, first pull out all the ingredients and set them on the counter. This reduces the likelihood you forget an ingredient, or have to scramble for that ingredient at the last minute. In cooking terms this is called “Mise en place” which is French for putting in place. If all of the vegetables are sliced and sitting out, cooking times are significantly reduced.



Love Your Microwave
This handy device does much more than re-heat leftovers. Make soup faster by bringing broth to a simmer in the microwave while you sauté vegetables. There are no acceptable excuses for omitting vegetables at meals, thanks to the efficiency of steaming frozen vegetables in the microwave.




Get Ahead Whenever Possible
After planning your meals for the week, save time by preparing as much as you can on one day. Chop vegetables and store in the refrigerator. Par-boil vegetables like carrots or broccoli, then stop the cooking by dropping them in to cold water. When you are ready to use the vegetables, just add a little olive oil and herbs to a pan along with the veggies and sauté until warmed through. Pre-cook brown rice or an pasta and store in the refrigerator up to 7 days. Also, marinate meats overnight so the flavors are more distinct.


Portion Control
Weigh your meats. A piece of meat is not the same as a serving. Sometimes a cut of steak, or an industrial-farmed chicken breast are much larger than the actual serving size. A serving size of meat is 3 oz cooked meat (provides 28 grams of protein). Always weigh the meat after it has been cooked due to shrinking that can occur.
It's a good idea to shrink your plates and bowls too. A 3 oz piece of meat can seem very insignificant on a 12-inch plate. If you switch to appetizer or dessert plates, and you;ll feel like your serving of meat and vegetables is more than ample. For foods like ice cream and cereal, choose smaller bowls as well. Many people do not measure cereal before pouring. If using a normal sized bowl, sometimes we can get 3-4 servings in one sitting.

Favor “Free” Foods
Non-starchy vegetables and salads are so low in calories; we can essentially eat as much as we want. So, fill up on these vegetables when you are in the mood for snacking


Become a Label Reader
Pay attention to number of servings of packaged foods. Many snacks and drink containers contain two or more servings. Put everything on a plate before eating. Never eat straight out of the package.

Out- of sight out of mind rule
We tend to absentmindedly reach for food if given the option. If you must keep snacks or unhealthy food in the house, move it to the top shelf, back of the refrigerator, or put in a ceramic container instead of a glass jar. Conversely, keep fruits and vegetables in a bowl on the counter for easy access.


Seasonal Produce Guide
Fresh fruits, vegetables, and herbs don't need much attention to make them taste great. Save money by purchasing them when they are in season.
California fruits and Vegetables that are in peak season during the month of September are Apples, Avocados, Valencia Oranges, Garlic, Melons, Peaches, Pears, Plums, Strawberries, Grapes and Tomatoes. Make sure to buy these fresh to enjoy the delicious flavors and save some money.
Click Here to Find the Guide for all California's Growing Seasons

Recipe Corner

Cheesy Meatloaf Minis
makes 3 mini meatloaves

Ingredients:
1/4 cup fresh breadcrumbs
cooking spray
1/2 cup chopped onion
2 garlic cloves
1/4 cup ketchup, divided
1.5 oz diced white cheddar cheese
2 tablespoon chopped fresh parsley
1 tablespoon grated Parmesan cheese
1.5 teaspoons prepared horseradish
1.5 teaspoon Dijon Mustard
.5 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 pound ground sirloin
1 egg, lightly beaten

Directions:
1. Preheat oven to 425 degrees F.
2. Heat a large skillet over medium-high heat. Add breadcrumbs to pan; cook 3 minutes or until toasted, stirring frequently. Remove from pan, set aside. 
3. Heat pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes, stirring frequently. Combine onion mixture, breadcrumbs, half the ketchup, and next 10 ingredients (through egg). Shape into 3 (4 x 2 inch) loaves on a broiler pan coated with cooking spray; spread remaining ketchup evenly over loaves. Bake at 425 for 25 minutes or until done. 

Calories: 256, Fat: 11.6g, Protein: 28.5 g, Carbohydrate: 11.2g, Fiber .9g

Asparagus with Balsamic Tomatoes
serves 4

Ingredients:
1 pound asparagus, trimmed
2 teaspoons extra-virgin olive oil
1 1/2 cup halved grape tomatoes
1/2 teaspoon minced garlic
2 tablespoon balsamic vinegar
3 tablespoons crumbled goat cheese (feta will work too)
1/2 teaspoon freshly ground black pepper

Directions:
1. Cook asparagus in boiling water 2 minutes or until crisp-tender, drain. 
2. Heat large skillet over medium-high heat. Add oil to pan; swirl to coat. Add tomatoes and garlic to pan; cook 5 minutes stirring frequently. Stir in vinegar; cook 3 minutes. Stir in salt. Arrange asparagus on a platter; top with tomato mixture. Sprinkle with cheese and pepper. 

Calories: 69, Fat: 3.9g, Protein: 3g, Carbohydrates: 6.5g, Fiber 2.1g
Both recipes and healthy cooking tips can be found in the “The New Way to Cook Light: Fresh Food & Bold Flavors for Today’s Home Cook” written by Scott Mowbray & Ann Taylor Pittman (2012)