Why don't we cook more? The answer most often would be that we are too busy. However, I would tell you that there are several other big reasons that we are not cooking: 1) afraid that we might eat what we make, maybe even all of it, 2) fear of making a mistake, and 3) a mythical assumption that preparing food from scratch is complicated.
Fear of Making a Mistake
We see food as an extension of ourselves, so we worry about being judged by the outcome. Ordering in takes a load of pressure off the perfectionist -- we can blame the restaurant for a lousy meal, instead of ourselves. Learn from my experience, the more you cook the better you get, and the better your family gets at rolling with the punches when a meal does not pan out like you expected. It is never fun to spend time on something and not get your preferred outcome, but are you perfect at everything else in your life, work, parenting, etc.? No, but it does not keep you from getting right back up and going again.
Fear of Eating What We Make
Some of us hope that, by steering clear of the kitchen, we can keep the numbers on the scale from creeping slowly upwards. But when it comes to what we eat, ignorance is NOT bliss. The only way you can truly control the scale and the health of you and your family is to get in touch with the food that you are consuming.
Cooking helps food matter...
Many of us disconnect from food because we are disconnect from our bodies. Cooking helps us tune in to how food smells and and looks (real food -- not its fake processed equivalent), as well as to the whole process of feeding ourselves; a process in which food is energy and nourishment and NOT the enemy. Tasting and smelling food as it cooks encourages you to do the same as you eat. You are more motivated to slow down and really enjoy a meal after working hard to make it.
4 Tips to UNCOMPLICATE Healthy Cooking
#1 Stock Your Pantry
Healthy cooking starts with your pantry, fridge and feezer. If you keep the basics on hand, you will be able to whip up a delicious healthy meal in less time than it takes for pizza to be delivered.
- small and medium sauce pans, saute pan and stock pot (all heavy bottom and preferrably not non-stick except for maybe a saute pan. Invest in something worth having and you will have them for a long time)
- Food Processor
- Grill
- Crock Pot
- Good chefs knife, bread knife and pairing knife
- Wooden spoon, tongs, spatulas
- Plastic cutting boards that will fit in dishwasher
Basic Healthy Cooking Ingredients:
- Fresh fruits and vegetables
- Frozen vegetables and fruits (fairly equal to fresh in terms of vitamins without any added stuff)
- Yogurt, low-fat sour cream
- Cheese (real cheese, not "American" cheese slices)
- Eggs
- Low-fat cuts of meat and seafood such as chicken breast, pork tenderloin, lean ground beef, Wild Alaskan Salmon, Ahi Tuna Steaks, Shrimp (both fresh and frozen)
- Rice and other grains (whole grain varieties like brown, red, black, quinoa)
- Pasta (whole grain)
- Tortillas (whole wheat or corn with no preservatives)
- Beans (all varieties both dried and canned without added salt or preservatives)
- Canned diced tomatoes, tomato sauce, and tomato paste (no added salt or preservatives)
- Salsa (fresh, if available)
- Vegetable or chicken stock without added salt
- Garlic (fresh or jar of pre-chopped)
- Shallots (fresh or jar of pre-chopped)
- Onions (fresh or bag of frozen)
- Extra Virgin Olive Oil
- Vinegar (balsamic, champagne, etc.)
- Low-sodium soy sauce
- Herbs and spices (fresh, if possible)
- Course sea salt
- Pepper grinder and peppercorns
By taking a few minutes each week to plan a menu, you will have confidence that you have what you need on hand and you can focus on the preparation. Simplify dinner time by preparing as much as possible ahead of time. Make double and triple recipes and freeze the extras for use later. For example:
- clean and chop vegetables (or buy pre-chopped vegetables)
- Peel and chop potatoes and store in cold water in fridge
- Cut chicken breast into strips or bite-sized pieces for stir-fry
- Prepare a basic marinara for use over pasta, spaghetti squash, pizza or polenta
- Cook a big batch of beans for minestrone soup, chili or beans and rice.
- Cut up fruit for quick snacks (it is just as nutritious as fruit cut directly before eating, according to a study in Journal of Agriculture and Food Chemistry)
Keep it Simple
Using just these basic healthy cooking tools, ingredients, and pre-made foods, you can make any of the following healthy meals in minutes:
- Stir fry - Make a big batch of rice and save family-sized portions in the freezer. Serve the rice with stir-fry made with your pre-prepped chicken and vegetables and your favorite spices and flavorings such as shallots, ginger and soy sauce.
- Pasta - Cook whole wheat pasta and serve with pre-made marinara sauce. Complete the meal with a salad of pre-washed and prepped greens or add some earlier-roasted vegetables or fresh spinach to the sauce.
- Sandwiches - Grill chicken breast and serve on a whole grain pita, tortilla or bread, using veggies to pump up the nutrition.
- Beans and rice - Cook black or pinto beans with flavor enhancers like onion, garlic, bay leaves, and other herbs and eat with rice, salsa and a salad.
- Soups - Just saute some flavor enhancers such as onion, garlic, then add meat and saute. Add stock and herbs and spices and some fresh or frozen vegetables and simmer. You can make a delicious pureed soup in the same way, simply puree when vegetables are tender and serve with a dollop of yogurt.
- Dessert - Serve fresh fruit anytime for a quick and delicious snack or dessert. For a special treat microwave chopped apples topped with cinnamon. Serve with a sprinkle of rolled oats, sugar and/or chopped walnuts. Grill pineapple, peach or banana and top with a small scoop of ice cream and a sprinkle of chopped nuts.
Pump up the flavor
Cooking and enjoying simple and fresh food is so much easier when you use your arsenal of flavor enhancers. Garlic, onion and shallots add flavor depth to any dish, as does a small amount of wine or flavorful stock. You can give the food even more of a boost with fresh herbs and spices like basil, oregano and cilantro. Salt, while important to use in moderation, really brings out the flavor in any food. I prefer sea salt because it has not been stripped of all of the natural minerals. Good olive oil, quality vinegars and vinegrettes can really add flavor to meats and vegetables. Don't underestimate such flavor enhancing toppings like nuts, cheeses, low-fat sour cream or yogurt and fruits and vegetables like sun-dried tomatoes and chunks of avocado.So hopefully you are feeling more confident in your cooking abilities and are able to see how you too can fit healthy cooking into your lifestyle. If you would like more support in your efforts to live a healthy lifestyle, how to get your entire family eating the same healthy foods or how to get healthy meals on the table, contact me for additional support. Visit my website http://www.greenpeasandblueberries.com/ to understand how Green Peas and Blueberries can guide your busy family to a healthy lifestyle inspite of your crazy schedule.
Here's to fresh, fast and fantastic food!
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