Make Healthy Meals

Summer’s here, and that means that many children will be at home with more time for snacking. While many would love a cabinet filled with sweet treats for snacks, it’s much better if you can get them into the habit of healthy snacks.

Now how are you going to do that?

The first step is simple to say, harder to put into practice. Simply start buying healthier treats and leave the junk in the store.

For most people it’s not quite that simple. But once you can manage it, it really does become simpler to eat healthier snacks or to give them to children. There’s nothing else available in the house.

So what are the kids supposed to snack on?

You can switch them from chips to baked crackers or pretzels. These can still have some interesting flavors, but be better for you.

Some other ideas take more preparation.

Chop up fruit into a fruit salad, for example. If it will encourage people to eat it, add some yogurt or even whipped cream (if that’s what it takes). Certainly much healthier, yet often a very welcome snack.

My children also love frozen berries. They’re significantly cheaper than the fresh ones, and the ones I buy at Costco cost less per ounce than those sugary fruit snacks. Yet the kids prefer the berries.

You can also chop up some vegetables. Pay attention to the ones people in your family will actually eat. Don’t be afraid to include some salad dressing or hummus as a dipping sauce.

If you have a yard you can even consider growing some good snacking food. Even if you don’t have one, cherry tomatoes or other small varieties of tomato don’t require a lot of space to grow, yet many children love them as snacks. They can be eaten right off the vine.

If you have a bit more space and a bit more time a fruit tree works well also. The house I grew up in had a plum tree in the back yard. Those were a favorite snack. The ones right off the tree were so much better than the ones that had gone into the fridge.

Frozen treats are always a big hit. A fruit smoothie is one fairly simple idea. Throw frozen fruit, apple juice and some honey into the blender. You decide the exact mix. A banana often goes well in there also, or even a carrot.

You can also freeze yogurt into popsicles. Get a fairly healthy type; many varieties have significant amounts of sugar added.

Nuts are also a pretty healthy snack. They have a lot of fat, but it’s generally of healthier types. A nice trail mix can be a lot of fun.

As everyone gets used to snacking healthier, it no longer feels like deprivation to leave out the less healthy foods. You may deal with some grumbling or even feel like complaining yourself at first, but as everyone gets used to the routine and finds their own favorites it should get easier.

If you haven’t done a lot of cooking in your life, it can seem pretty intimidating. Many recipes look really complicated. And of course we’ve all had to taste the results of cooking disasters. Why subject yourself to that?

One of the best reasons to learn to cook is that it gives you more control over what you’re eating. It’s also cheaper and generally healthier than eating out. How healthy depends on what you’re making, but at least you have the control if that’s what you want.

Fortunately some foods are very, very easy to make.

Pasta

Pasta in general is very easy to make. Fill a pot about half full of water. Put it on the stove and turn the burner on. When the water boils, add some pasta. You’ll need to guess at how much you need for the number of people eating and the size of your pot.

The pasta is done when it is tender. When I worked at an Italian restaurant, the chefs would check to see if the spaghetti was done by throwing individual pieces it at the wall. You don’t have to do that. Use a spoon or fork to retrieve a piece from the water when it starts to look about right (about 10-15 minutes in), and blow on it to cool it before tasting. If it’s not crunchy, it’s done.

You can finish this off with a jar of your favorite sauce.

Frozen Vegetables

Fresh vegetables are wonderful, but if you’re just getting started, practicing on the frozen ones can be easier. And all you really need to cook them is the microwave.

Put the vegetables in a microwave-safe container. That’s plastic or glass, in case you’re that far inexperienced, although I think most people can microwave now. Add just a touch of water and cover lightly. A plastic lid, plastic wrap or paper towel will do the job.

Cook time depends on quantity. When in doubt, remember that you can add to the cook time as needed. The water will help to steam the vegetables.

As you get comfortable with frozen veggies, you can give fresh ones a try. Chop them up first, and just add a little water for steaming. As you get more comfortable you can use olive oil or your favorite spices to make things a little more interesting. Garlic and lemon juice work well for many people.

A key thing to remember is that overcooked vegetables taste awful! Most are best if they are still just a touch crunchy. If there’s a vegetable you’ve always hated, it could well be that you’ve only ever had it overcooked. This is particularly true of vegetables such as broccoli which many people seem to overcook. It’s an entirely different taste if cooked for a shorter time.

Stir Fry

It doesn’t take long at all to master a basic stir fry. You chop up your meat and vegetables and cook until done in a frying pan with some olive oil, soy sauce and a bit of sugar to counteract the saltiness of the soy sauce. Add other spices and flavors to suit your taste. Use a spatula to keep stirring the food around until it’s all cooked.

Probably the only key thing I would add is that you will slowly learn which vegetables need to be in there the entire time, and which need much less cooking. Carrots, for example, take longer than zucchini to become tender.

Find Recipes You Want to Try

The big thing to remember about cooking is that you’re following directions. Start out just doing that with simple recipes you find, and work your way to whatever complexity you desire. As you get comfortable you can learn to play with the recipes a little and figure out what you can switch around for the flavors you prefer. Cooking can be a great way to express your creativity once you get comfortable with it.

For many people lunch is one of the great challenges of healthy eating. The healthy options that are easy enough to bring to school or work just get to be so routine. Fast food and eating out quickly becomes more appealing.

Lunch doesn’t have to be just sandwiches, salads and wraps, however. You can get more creative about it.

The first thing to consider is whether or not you will have access to a refrigerator and microwave. Both of these really open up the possibilities. You can keep many foods cold enough with a well insulated lunch box and ice pack, but there aren’t good substitutes generally available for reheating food safely.

If you’re able to keep your food cold and reheat it, you can bring just about anything you want for lunch. Despite how many people feel about leftovers, they really can be a great option. If you freeze a wide range of them you don’t even need to limit yourself to the previous night’s dinner, which can help with the boredom factor.

But let’s say you’re pretty well limited to cold lunches. No facilities to reheat food for one reason or another. What then?

You don’t need to limit yourself to your standard foods. You can dress up even basic sandwiches to make them more interesting.

Try using pesto rather than mayonnaise, for example. You’ll get a much more interesting flavor out of it.

That’s kind of thing is the key. Don’t settle for plain flavors. Roast a pepper and add it to your sandwich. Add olives if you like them. Switch up the cheese. Buy better bread.

Salads can be improved similarly. Get something better than a plain head of lettuce. Try romaine, spinach, whatever suits you. Throw in artichoke hearts, kalamata olives, a touch of feta cheese or whatever appeals to you while keeping things fairly healthy.

You can even take some inspiration from those premade lunches kids like. Bring the ingredients to build a quick pizza on a tortilla. You may not be able to melt it all together, but you can roll it up and get a good meal. Don’t limit yourself to pepperoni and red sauce. Be creative.

The thing to remember is that you’re bored with your lunch because you haven’t decided to make it interesting. If you can work with a wider range of ingredients you can make your lunches healthy, simple and interesting. Build the habit and you’ll find out that it’s really not that hard.

A lot of people make convenience foods when they eat because that’s all they’re comfortable with. It seems to be the simplest thing to do. But all those convenience foods typically come with the price of added sodium and fat. They just aren’t as good for you as cooking for yourself.

If you don’t cook regularly, it sounds pretty intimidating. Lots of people think they can’t cook because they haven’t done much at all in the kitchen. But some basic ingredients work with most foods: Olive oil, lemon, garlic and pepper.

Salt can help too, of course, but you don’t want to overdo it. Most people get more than enough salt in their diets anyhow. And if you don’t like garlic, you probably aren’t going to use it.

I always say to use olive oil because it is one of the healthiest oils out there, and it has a very light flavor. It’s not going to overpower your meal.

Most vegetables you don’t even have to do that much, although the flavors really come out with a little seasoning. The quickest way to prepare any vegetable is to boil it until just tender. Do not boil into mush – that’s the mistake too many people make. Boiling too long ruins the flavor and much of the nutritional value.

But there’s much more you can do to a vegetable than just boil it.

They do well in the oven. Stir fried. Steamed. Grilled. Each method brings out a slightly different flavor, and if you drizzle a little olive oil on and sprinkle a little crushed garlic or pepper on, you have a nice, simple flavor.

You can do similar things with meats. The acid in the lemon juice can help to tenderize it just a touch, or you can mix up a marinade. My basic marinade is a mixture of olive oil, soy sauce, vinegar, sugar and whatever seasonings appeal. The beauty of it is that many cuts of meat love it if you leave them soaking in the marinade for hours, so you can cook when it’s convenient. Say… first thing in the morning before you head out to work.

Or if you want a very simple marinade, soak the meat in Italian salad dressing. Very simple and flavorful. Italian dressing goes very well with chicken.

Simple meals have an appeal all their own. It’s not just that you’re saving yourself a lot of stress trying to keep up with 4 pots on the stove top and another dish in the oven. Simple flavors can really work well together.

Cooking for your family is a great goal, but keeping an appropriately clean kitchen can take some effort. Some habits you may not even realize you have can result in the contamination of the food you prepare.

1. Wash your hands.

Not just at the start of food preparation. Wash them often. When you finish handling raw meat, wash your hands. Working with a new part of the meal, wash your hands.

Obviously, the meat to vegetable or other side dish is the best known form of cross contamination, but it’s not the only one. And it’s also important to be sure that you have clean hands before and after handling things that don’t often get washed. What’s really on the outside of the containers in your spice rack?

2. Wash produce immediately before preparing.

This is the best time to wash your produce. Excess dampness can cause stored foods to grow molds and such. Washing it right before you prepare it removes these as well as other residues.

3. Think about what you clean your kitchen with.

It’s not just the classic case of all the germs on your sponges, although that can be quite a problem. Some people sterilize their sponges by dampening them, and then microwaving for about 2 minutes. This kills pretty much all the germs.

But I also think it’s important to consider what you’re cleaning with. If you clean with any chemicals that leave a residue, this can get into your food. It’s generally a very small thing, but there nonetheless.

My own favorite cleaner is white vinegar. It’s acidic enough to kill most bacteria, germs and mold, yet obviously safe enough to consume. Baking soda also helps, reacts nicely with vinegar, and provides that bit of scrubbing power the kitchen sometimes needs.

4. Keep your kitchen clean as you go… carefully.

Cleaning as you go not only makes the after-meal cleanup easier, it can help with food safety. Provided, that is, you clean safely.

This is one of those areas where it’s easy to cross contaminate. If you’re using the same towel or sponge to give a surface a quick wipe down, you may just be mixing up the germs. Or if you use the same towel to do the wipe downs as you do to dry dishes after washing them, you’re just spreading things around.

5. Consider using more than one cutting board.

I always use a different cutting board for meat and other foods. This way I know that I’m not getting any of the juices from the meat on foods that won’t be cooked at a high enough temperature for long enough to kill anything the juices might bring along.

It’s pretty easy to have a selection of cutting boards ready. You can get the thin, cheap plastic ones if you like, or get a few nicer ones that will last longer. Bamboo has been gaining in popularity all around the house.

This makes it easier to keep going with the cooking; you can clean the cutting boards at the very end.

6. Put leftovers away promptly.

The rule of thumb is within two hours. It can be amazing how fast that much time can go by, especially if you just get to talking after a meal.

But do your best to let them cool down some before putting them in the fridge, to avoid temporarily warming the other foods there or straining the motor. Remove them from heat, and place in shallow containers to allow them to cool more easily.

There are several other ways you can be more healthy in your kitchen, such as checking your refrigerator and freezer temperatures, and using a meat thermometer rather than just looking at the meat, but these are some of the important ones that it can be easy to skimp on.

The spice rack starts singing to you. Hits such as:

• I’m Only Cumin
• Thyme, Oh Give Me Thyme
• Sgt. Pepper’s Lonely Hearts Club Band
• Along Comes (Rose)Mary
• Back on the High Shelf Again
• Blowing Spices in the Wind
• Italian Blend Blues
• Cilantro Dreamin
• Chili Today Hot Tamale
• Constant Craving
• Seasoning in the Moonlight
• Herbal Remix
• Garlic on My Mind
• Curry Home
• I Second That Emulsion
• I’m Too Spicy
• Kung Fu Spicing
• Love Grows Where My Rosemary Grows

Guess I should get this cooking thing under control. And you know what? Spices really can’t sing… well. They were always off key.

Technorati Tags: just silly, joking, spicy songs

With the new year approaching it’s a great time to think about your eating habits, and perhaps make some changes. These are some ideas to help get you started.

1. Avoid prepared foods.

Pick your foods more from the fresh sections of the store, that is, along the outer rim. This gives you more control over the kinds of things that are in your foods, helping you to avoid excessive sugar, salt, artificial flavorings, colorings and so forth.

2. Buy more fresh fruits and vegetables.

Yes, I’m kind of emphasizing this. Both can be excellent for snacks. If it makes it easier, chop up some vegetables in advance so that they are as easy to snack on as chips and candy. Then keep the chips and candy out of the house and as far as possible from you in the office.

3. Find healthier recipes you can enjoy.

If you aren’t much of a cook this can be challenging, but there are a lot of relatively healthy things you can make fairly easy. A basic stir fry needs only a little oil, and you can add plenty of fresh or frozen vegetables once the meat is mostly cooked to make a fairly healthy meal.

4. Get good cooking equipment.

Cast iron frying pans are a favorite of mine right now. They don’t wear out like nonstick ones do, distribute heat beatifully, and can increase the iron content of your food, which can be a very good thing for you. They can even last a lifetime – my large cast iron frying pan belonged to my grandmother.

5. Try bringing lunch to school or work.

ReusableBags.com has some delightful lunch bags and drink containers. I especially like the Laptop Lunches box which makes it easier to have several different types of food along for a more interesting meal.

6. Drink more water.

Sodas add a lot calories and sugar to your diet that you just really don’t need. Reserve them for an occasional treat. If you can ease up on coffee, especially any gourmet varieties that have a large number of calories, you’ll save money and be eating healthier too. Get a good water bottle from the aforementioned ReusableBags.com. If you really need flavor in your drinks, juice is a bit better than soda.

7. Figure out your weaknesses.

We all have them. I’m a major chocolate fiend. I can somewhat control it by only allowing myself better chocolates. They cost more, but they are far, far more satisfying than cheaper ones, and so it takes less to satisfy the chocolate cravings. Try to find a way to do similarly if you have that kind of a weakness.

Technorati Tags: new years resolutions, healthy eating, eating better, healthy food, fresh food, vegetables

At this time of year there are a lot of gatherings of family and friends. It’s really easy to eat too much at these gatherings. There are a lot of temptations, and it’s easy to say “It’s just one day,” day after day.

While it’s true that just one day of indulging yourself isn’t going to suddenly blast your weight sky high, the challenge at this time of year is how many “one days” there can be. You really do have to think about it.

Appetizers are one of the easy areas to overindulge, and a lot of them are very high in fat and calories. That makes it a perfect place for a little self control.

If you’re in charge of appetizers for a gathering, try adding a vegetable tray and a fruit tray. Yogurt makes a good dip for the fruits, and a reasonably low calorie dressing is good for dipping vegetables. These are at least better than many other choices for dips, or cheeses to snack on and so forth.

Pick some fairly healthy crackers, and make or buy salsa for dipping. Baked chips if you like, as these are better for you than fried one.

Popcorn can also be a lot of fun. Look around for good spice combinations for flavored popcorn, rather than just limiting yourself by buttering it or making carmel corn. There area  lot of popcorn recipes online that are fairly healthy.

All it takes is some extra thought to pick healthier foods for appetizers. There are plenty of great options that won’t make people feel like you’re not allowing them to enjoy their food. After all, the holidays should have a lot to do with fun, not just with self control.

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Thanksgiving is a day many people overeat, and a lot of the popular recipes are not terribly healthy, even when they do involve vegetables. There are some very healthy things you can add to your Thanksgiving feast to make things a little bit healthier.

Start by looking at what you have made. Do you really need mashed potatoes, rice and yams? Cutting just one out can really help.

Consider switching from creamy sauces to using herbs. This is especially good for vegetables such as green beans that are often drenched in creamy sauce at this time of year. You could also try my Green Beans with Tomatoes and Capers recipe.

Do you serve a salad? If you don’t, add one!

What about rolls and stuffing? You could try switching to whole grain breads to improve these.

Do you serve appetizers for your guests while waiting for dinner? Try adding a veggie tray. These are easy to buy if you don’t want to add to the chopping you’re already doing.

A fruit salad can also be a nice addition. It can be served with dinner or be an option for dessert.

Ah yes, dessert. Is there anything to be done for it?

In a lot of ways, I’d say… do you really have to worry about eating perfectly healthy every day of the year? If the answer for you is no, than indulging in a dessert is not so bad a thing. Just don’t overindulge.

On the other hand, if you really feel that you need to keep it healthy, that fruit salad might sound awfully good. I also love making my Chocolate Chip Meringue Drops for a low calorie dessert. They’re just delightful.

Technorati Tags: healthy thanksgiving, healthy eating, thanksgiving, healthy food

Here comes Christmas! It’s time to start thinking about what to buy for the people on your list.

Just about every family has someone who loves to cook. This person is sometimes easy to shop for, but sometimes hard. It’s easy if they’re still building up their kitchen gear, more challenging if it seems like they have every gadget, tool, etc. that you can think of, and are content with it all.

For the new chef

This is the person in the family who is discovering a love of cooking, but doesn’t have it all yet. In fact, they may not have much at all of what they like.

Cast iron pans are a great alternative to nonstick, for example. They can be bought through eBay whether you want new or used/antique, or you can go to Amazon for a good selection. I love my cast iron far more than I ever did my nonstick, and the beauty of it is that they can be handed down for generations if cared for properly.

In fact, Amazon has a Thanksgiving sale going through November 26, 2007 in the Kitchen and Home department that might help to inspire you.

A good quality mixer can be very welcome if it’s in your budget, but even an assortment of small, useful and interesting kitchen tools can do well too.

Also consider gourmet ingredients. Unusual spices, expensive ingredients and so forth can be a lot of fun for new chefs. Organize into a gift basket for a nice presentation if you like.

Chefs who seem to have it all

Many people who love to cook and have been doing so for years can be a bit harder to shop for. The gourmet ingredients mentioned above may work for these people as well as for newer chefs, of course.

Beyond that, listen and watch them in the kitchen if you can, and see if there’s something they want. You do have to be careful about replacing tools if the current ones were carefully chosen, as some people who love to cook can be pretty picky.

Remember they may have other interests

Especially if they sometimes get touchy about having to do ALL the cooking, despite loving it, think about their other interests too. Some people would love to get a blender for Christmas. Others would probably hit you over the head with it for being so insensitive. Anything to do with housewares should be chosen very, very carefully.

Technorati Tags: cooking gifts, christmas gifts, holiday shopping, christmas shopping