by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 24, 2024 | Cooking Tips, Customizable Meal Plans, Education Materials, Food Allergies and Special Diets, Homeschooling, Nutrition and Health
In the bustling kitchen of a homeschooling family, amidst the flurry of flour, the sizzle of the stove, and the laughter of children, something magical happens. Cooking becomes more than just a means of sustenance; it becomes a gateway to learning, creativity, and spiritual nourishment. In Cooking Up Faith, we'll explore a collection of delicious and nutritious recipes designed to delight the taste buds and feed the soul of your homeschooling family.
The Benefits of Cooking with Kids
Cooking together as a family isn't just about putting food on the table; it's an opportunity to cultivate lifelong skills, foster creativity, and strengthen bonds. From measuring ingredients to following recipes, children learn valuable math and reading skills in the kitchen. But perhaps more importantly, they learn about teamwork, patience, and the joy of sharing meals with loved ones. As Proverbs 22:6 reminds us, “Start children off on the way they should go, and even when they are old they will not turn from it.” By involving our children in the cooking process, we lay a foundation for a lifetime of healthy eating habits and family togetherness.
I have a free Kids Recipes Book to get you started, and a complete Food Safety and Baking Science bundle on Teachers Pay Teachers to get your kids excited and confident about being in the kitchen!
Easy and Healthy Recipes for Busy Homeschool Days
When the demands of homeschooling leave little time for elaborate meal preparation, simplicity is key. Explore a variety of family-friendly recipes that are not only delicious but also quick and easy to make in my Comfort Food Recipes Book as well as in my Quick And Easy Lunches eBook on Teachers Pay Teachers. From hearty soups and salads to one-pan wonders and slow cooker meals, these recipes are designed to fit seamlessly into your busy homeschooling routine. With wholesome ingredients and simple instructions, you can nourish your family's bodies and spirits without sacrificing precious time or energy. To really save yourself some time and energy, I recommend a meal planner like Living Plate RX. It makes planning, prepping, and shopping a week of healthy meals – even for specific diets – a breeze.
Faith-Filled Kitchen Conversations
As you gather around the table to enjoy your delicious creations, let the conversation flow as freely as the food. Use mealtime as an opportunity to discuss faith, values, and life lessons with your children. Share stories from the Bible that relate to the ingredients or dishes you're enjoying. A wonderful resource to get you started is my God Created bundle on Teachers Pay Teachers. Remember to ask open-ended questions that spark meaningful discussions about God's provision, gratitude, and the importance of sharing with others. And above all, savor the moments of connection and camaraderie as you break bread together as a family.
Embrace the Power of Shared Meals
Cooking is so much more than just a chore; it's a labor of love that nourishes both body and soul. As homeschooling families, we have the unique opportunity to turn our kitchens into classrooms, where lessons in math, science, and history are infused with the aroma of homemade goodness and the warmth of family togetherness.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 7, 2024 | Cooking Tips
Flour Fables: Whole Wheat vs White Flour Baking
As you know, my husband is a cook, and I am a dietitian. An interesting thing about cooks is that they are great at cooking regular foods. However, they're often not so good at baking. This is because when a chef creates something in the kitchen, it's a little bit of that and a little bit of this. In other words, the amounts aren't exact.
This Does Not Work So Well in Baking
For example, when baking a quick bread, it's important to carefully measure the flour as well as use the correct tools, including the appropriate measuring cups. You should NEVER use a glass Pyrex-style measuring cup to measure dry ingredients. (See first picture above). This is because you need to be able to flatten the top of the cup. (See third picture above). You can't do this with a glass measuring cup, so you'll end up with an approximate amount which you don't want when baking a high-quality product. You should always use a dry measuring cup to measure dry ingredients. For example, cups similar to the ones in the second two pictures, for greatest accuracy. Personally, I believe you should sift the flour prior to measuring as well for the lightest product. Another important thing to remember is that if you just dip the measuring cup into the flour instead of scooping it/spooning it into the cup, you will most likely end up with too much flour and a heavier product.
Whole Wheat Vs White Flour Baking
This becomes even more crucial when you are using whole wheat flour. When you exchange all-purpose flour with whole wheat flour, I highly recommend you weigh the flours. For example. If your recipe calls for 1 cup of all-purpose flour and you want to exchange it with whole wheat flour:
- Weigh 1 cup of the all-purpose flour.
- Rather than measure out the whole wheat flour, simply weigh it until you get the amount you need. The amount will be slightly different, and most of the time the whole wheat flour will be heavier.
My husband has been a bit stubborn about paying attention to me when I try to explain this to him. As a result, he has created less than delicious baked goods time and time again. When we first got married, Ron was using glass measuring cups to measure his dry ingredients. Not only that, but he was using the dip method. So, of course, when I asked him to switch the all-purpose flour with the whole wheat flour, he ended up with a flat, heavy, not so tasty product.
He began using the correct tools. However, he has not been exacting in his measurements. So, after years of him making inferior baked products, I finally convinced my husband to actually weigh four different flours so he could see for himself what I was talking about.
As my husband was conducting this little experiment yesterday, it occurred to me that this is an example of true science. Observing the evidence rather than depending on another person's word is what science is all about. 🙂
I highly recommend you do this with your kids (or husband) or some other lucky person so that you can teach them a thing or two about baking.
So, back to the experiment. Ron carefully measured and weighed 1 cup each of four different kinds of flour:
- All-Purpose Enriched Flour
- White Whole Wheat Flour
- Stone-Ground Whole-Wheat Pastry Flour
- Stone Ground Whole Wheat Regular Flour
The results are in and even I am surprised by the results.
Ron used the standard scientific method including using my handy-dandy FREE scientific method sheet found here.
Here are the results of our experiment:
All-purpose enriched flour – 124 grams
White whole wheat flour – 120 grams
Stone-ground whole-wheat pastry flour – 129 grams
Stone ground whole wheat regular flour – 134 grams
I was shocked to realize that the white whole wheat flour is actually LIGHTER than the all-purpose flour. I would never have guessed this!
This is SUCH a good example of how important actual observation is when forming a conclusion.
So, to sum it up:
- When baking, if you carefully measure and use the correct tools, you will be much more likely to create a high quality finished product.
- When switching out all-purpose flour with whole wheat flour, if you weigh the flour rather than measure it, you are more likely to get a satisfactory product.
- White whole wheat flour (this is simply another type of wheat) is actually lighter than all-purpose flour, and thus, is an excellent substitute for all-purpose flour.
- When you use white whole wheat flour, you will get more fiber, magnesium, vitamin B6 as well as any phytonutrients that are removed in the all–purpose flour.
Thus, you now know one of the secrets of high-quality whole wheat vs white flour baking.
In case you are interested in going a little deeper into this subject, I did an internet search to see what else was out there. I found an awesome website (see below) that goes into detail as well as discusses another variable–how the brand you are using can also affect the weight of the flour.
Resources for You
Our Own Lightened Comfort Recipes Cookbook
Meal Planning for Kids Nutrition and Health Science Curriculum
Best Food for Psoriasis
FREE! Pumpkin Blueberry Spice Pancakes Recipe
Click this link for some baking items we have found to be extremely helpful.
https://www.cupcakeproject.com/how-much-does-a-cup-of-flour-weigh
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 14, 2023 | Cooking Tips
5 Ways to Avoid Holiday Weight Gain.
I had a reader ask me a couple of days ago about what she can do during the special holiday meals to help prevent weight gain. Of course, she's not unlike most of us who don't want to be rude when invited to friends and family meals. Here's my take.
We don't want to pick and choose which foods we eat when we visit friends and family for holiday meals. This is partly because many hosts are offended or hurt when we reject what they spent hours to make.
As a result of this question, I decided to talk with my readers about what I am serving for Christmas dinner, and what I will do to minimize excess poundage. Note, that I do not go for the fat-free, sugar-free Christmas choices.
First, I don't like all my foods to be fat-free or sugar-free. Second, most of my guests won't appreciate fat-free, sugar free either–especially at Christmas. Besides, I have discovered through personal experience that if I feel deprived, my long-term goals of weight management will not be successful. As MyFitnessPal recently noted,
YOU CAN LOSE WEIGHT EATING NOTHING BUT TWINKIES AND OTHER JUNK FOODS.
Bottom line is whether you consume more calories than you burn through activities of daily living and exercise.
Quickly, I just want to mention something. Food is composed of three different “macronutrients” known commonly as carbohydrates, protein, and fat. Each gram of fat in food is equal to 9 calories, each gram of carbohydrate is equal to 4 calories, and each gram of protein is also 4 calories. Thus, fat is more than twice as calorie dense as carbohydrates and protein. Thus, if your diet is high in fat, the amount of food will have to be lower to achieve calorie balance.
Remember what I just said about the “Twinkie Diet?” Well, the principle that allows it to be possible to basically eat anything you want is,
- Calories in = Calories out = Weight maintenance
- Calories in < Calories out = Weight Loss
- Calories in > Calories out = Weight Gain
For example, if I eat 1500 calories a day and use 1500 calories a day through regular activity and exercise, then I will maintain my weight. And If I eat 1500 calories and burn and extra 300 calories a day for a total of 1800 calories used, I will lose weight over time. In contrast, if I eat 1500 calories and only use 1200 calories, I will gain weight over time.
One pound is equal to 3500 calories. So, if you have a 300-calorie deficit, you will lose 1 pound every 11-12 days. If you have a 300-calorie surplus, you will gain 1 pound every 11-12 days.
1. Remember that Portion Sizes Matter
The first and most important of the 5 ways to avoid holiday weight gain is to remember that portion sizes matter.
To not feel deprived, and to be successful in long-term weight loss and maintenance, I have discovered that I can eat any food within reason.
So, rather than focusing on what I “should” or “shouldn't” eat, I have found it's much more efficient to be aware of portion size. However, it is important to remember that portion sizes will have to be smaller for foods that are more calorie dense if you want to maintain your weight or lose some extra weight. This is why I use a calorie counting app to keep track of my calorie intake.
Since having my son, I have struggled with my weight. When I got serious about losing the extra 40 pounds or so that I gained when I stopped breastfeeding, I learned that keeping track of my calories keeps me on track. Most recently, I have lost 15 pounds this way. My app of choice is MyFitnessPal. But there are others that are good as well.
And just to make sure I'm being clear; I'm not suggesting you eat junk food all day. It's just an extreme example to illustrate a crucial point that most diet fads don't acknowledge. One specific food group is not the enemy.
Below are the foods I'm going to serve for Christmas and their calorie content. I got this information from MyFitnessPal. I just love My Fitness Pal! I've written about this app before.
CHRISTMAS DINNER PLANNED FOR THIS YEAR
Beef Loin New York Steak Roast – Weight of roast before cooking is 4.56 pounds (16 oz per lb.; 16 x 4.56 = 73 ounces raw weight divided by 4 oz serving =18.25 servings without trimming – According to MyFitnessPal app, 4 oz = 250 calories (3 ounce is size of deck of cards).
Normally, if there is a lot of visible fat, you can remove the fat to save calories, but this roast doesn't have a lot of visible fat, so that won't be an option.
Cheesy Baked Rice – My son absolutely LOVES this, and he wants me to make it more often than just Christmas. However, I save it for Christmas so that it will be more special. I use Basmati Rice in most of my rice dishes because it adds a nutty flavor which is much more interesting than plain rice. I got the original recipe from Chowhound several years ago. But I've made a couple of changes.
1) Regular butter instead of unsalted butter mainly because I don't want to spend extra money buying unsalted butter when I don't use it that much.
2) Regular chicken base/broth
3) Reduce the amount of salt from 2 1/2 teaspoons to 1/2 teaspoon salt.
I will never understand using all those unsalted ingredients, and then adding extra salt! Just my own opinion. Not only that, but I have NEVER used that much salt in any recipe I have made. But I regress…
4) 2% milk in place of heavy cream, which no one will hardly even notice despite that this is the first year I've decided to do this. The reason is the recipe has butter and cheese which have plenty of fat (and flavor) on their own.
The original recipe says that it makes 6-8 servings. However, my experience is that it makes quite a bit more than that. But, for the sake of not underestimating calories I am using 8 servings, 396 calories with the changes I'm making. The original recipe has 525 calories.
Roll – Calories will vary depending on type of roll. For example, the rolls we served at Thanksgiving were whole wheat, but they had 190 calories! In contrast, 2 oz sourdough dinner roll has 150 calories. Plus, butter, if you use any 100 calories per tablespoon.
1/2 roll = 75 calories. Therefore, I usually half one with my mom, with 1/2 tablespoon butter, that's only 125 calories (75 for roll and 50 for butter). This is why breads, grains and other carbohydrate rich foods have a reputation for making you fat.
This is because people don't pay attention to how much they are eating. So,
2. REMEMBER THAT PORTION SIZE COUNTS!
I know this is the same as the first way to avoid Holiday weight gain. But IT'S REALLY IMPORTANT!!!
In fact, it is the most important of the five ways to avoid holiday weight gain.
Broccoli – without butter – 1/2 cup = 15 calories, with butter – 1/2 cup with 1 teaspoon butter – 47 calories
Slow Cooker Cranberry Sauce (from McCormick) 1/2 cup = 89 calories. (I made this at Thanksgiving. It is so good)!
Dutch Apple Pie – 1 serving 360 calories.
150 calories for 1/2 cup regular ice cream
So total for regular serving sizes: 250 calories for 4 oz roast, 396 calories for 1/2 cup rice, 225 calories for sourdough roll with 1/2 tablespoon butter, 47 calories (broccoli w/butter); cranberry sauce, 1/2 cup 89 calories, Dutch Apple pie 360 calories, regular vanilla ice cream 150 calories per 1/2 cup.
Total calories including apple pie and ice cream: 1517
My calorie allowance when I don't work out is only 1330 calories!!! BUT it's only one day, and you can save calories by eating less of everything.
If you cut serving sizes in half, you will be down to 1/2 of 1517, which is 759. You can also take the ice cream off completely or have only ice cream on the dessert.
One of the best ways to decrease portion size without noticing so much is to use smaller plates. If you tried to put all those foods on a regular size dinner (9 oz) plate, you would have to put a lot less of each to fit. Standard size is about 12 ounces and 6 ounces for dessert plate.
3. CUT DOWN ON THE SNACKS!!!
In previous years, our family has gone too crazy with the pre-dinner snacks. Not only were we doing some serious calorie loading, but we weren't as hungry for the main meal, and didn't enjoy the meal as much.
Now that I'm watching my calories more, I am limiting snacks served.
For example, for Thanksgiving, we had carrots, potato chips, onion dip, wheat thins, cheese, grapes tomatoes. Other years we've had all that PLUS 2-3 other kinds of chips and crackers, salami, nuts, ranch dip, avocado dip, and there's only five of us! Now that's just ridiculous.
So, for Christmas, it's carrots, tomatoes, cauliflower, one type of chip, one type of cracker, cheese, and onion dip (made from Lipton Onion Soup Mix and sour cream).
Eat lots of carrots, tomatoes, cauliflower, or serve vegetables you like and enjoy so that you will want to eat them. For the main meal, I'm serving broccoli because my son wants broccoli for most meals, and we didn't have broccoli on Thanksgiving. If you like broccoli, eat lots of it! Without butter, it hardly has any calories, plus it's super good for you!
5. EAT A LIGHT BREAKFAST
I put the snacks out around 1:00. So, theoretically this could be our lunch. (We usually eat dinner around 6 pm). With a light breakfast, and smaller portion sizes, I just might stay close to my calorie allowance. For example, I might have yogurt, fruit and a slice of toast, or a bowl of nice whole grain cereal with a banana.
But remember, it is calories consumed OVER TIME, not just one day that makes a difference in overall calorie balance. So, if you eat a bit less the day before and a bit less the day after, you will have a balance and will be successful with long-term weight management. My Fitness Pal shows you your daily intakes and has an option for 7 days so you can see if there's an overall deficit or surplus over time.
Also remember that one pound is equal to 3500 calories. So, you won't gain weight from going overboard one day in the year, if you aren't regularly consuming more calories than you are using in your daily living.
6. EXERCISE the day before and the day after (and the day of, if possible).
Can I be honest?
One of the main reasons I exercise regularly is so that I can eat more. That's right!!! (If all I could eat was 1300 calories a day, I'd be in BIG trouble weight-wise).
I also exercise because it calms me down. This is a bonus and can be helpful during the holidays when dealing with the extra stress that comes with the joy of the season (including the stress of all those relatives you don't have a good relationship with).
My gym won't be open this Christmas, so that means if I want to burn extra energy, I must exercise at home. I will not exercise on Christmas but will have an extra good workout the day before and the day after.
In past years, a few of us have gone on walks after dinner. That's a really effective way to burn extra calories and to refresh yourself. Noone in my family likes walking, and I don't like to walk alone. This is a good example of how you have to find what works for you. If you like walking, this is an excellent idea, and something you can integrate into your everyday living.
Just a few thoughts for now. Until next time…
Merry Christmas!
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by Deborah Hanyon, MPH, RDN, ACE-CHC | May 13, 2023 | Cooking Tips, Food Allergies and Special Diets, Nutrition and Health
Looking to go vegan, vegetarian, or just increase your intake of plant-based foods? Great news… you have tons of options to get you started on making a veggie burger from scratch.
Start by exploring the shelves of your grocery store's freezer section.
You'll find burritos, frozen prepared vegetarian soups, veggie burgers, meatless nuggets, veggie stir-fries, Indian entrees and much more. You don't have to rack up a grocery bill stocking up on these prepared foods… but checking them out will inspire your at-home plant-based protein creations made from scratch.
You will also find some good quality alternate protein sources like this in your supermarket’s produce aisle.
Tofu in varying levels of firmness, tofu hot dogs, veggie nuggets, seitan, and other magical meatless food sources can help when you're trying to eat meatless but need sustenance in a hurry.
TIP: Base your own homemade veggie burger and veggie nuggets recipes on what you find pre-packaged in the store.
The best part of this is that your own homemade veggie burgers will not contain unwanted extra ingredients like MSG, dextrose, and various addictive powders that they add to packaged foods to make them look and taste better and cause us to want more of them.
So how do you make veggie burgers from scratch?
It takes some advance preparation, but you can do it! If you typically use a pressure cooker to spring dried beans to life and make into a nutritious meal, then this will be step one.
But if you don't have the time or energy to cook dried beans you can easily find canned beans on your grocery store shelves. Canned beans have already been cooked and are waiting to be added to your recipes. Most grocery stores have a canned veggie aisle that is packed with selections, and that includes beans and legumes! For example, black beans, pinto beans, garbanzo beans, kidney beans, and butter/lima beans!
TIP: Rinse the beans before using them to lower sodium content AND to reduce the amount of gas causing carbohydrates.
So, step one of your homemade veggie burger or veggie patty recipe would be to get a source of legumes or beans.
Let's say that you simmered up a pot of lentils on the stove. Maybe you even added all of the flavorings like garlic and onion, some oil and some herbs, salt and pepper. Even leftovers from a lentil dinner that you already made as a porridge style meal can become veggie burger patties which will lend some excitement to the week's dinner and lunch rotation.
Also precook a whole grain such as brown rice. There are other grains to try, but brown rice works well because of its gelatinous consistency. Also, the small grains stick together very well when formed into a patty along with the beans.
So, mix together about 2 cups of beans or legumes to 1 cup of rice or adjust to your own preference. Then add ingredients to give it flavor and texture such as minced garlic, minced onion or chopped onion, and a variety of spices plus salt and pepper.
What kinds of spices should you add to your homemade veggie burger?
Well, if you would like an Indian flavored veggie patty, then add your favorite garam masala or yellow or green curry powder. If you're going for southwestern or Mexican flavor, then add some chili powder, paprika, oregano and onion powder.
If you enjoy Mediterranean flavors, you can add basil, thyme, garlic, parsley, and rosemary.
So many options! You get to choose with what to season your veggie burgers. That's one of the best things about scratch cooking!
Next, you'll want a fat component which will typically be a nut or seed oil. It can be anything from olive oil to sesame oil to sunflower oil. You only need maybe two tablespoons along with the rest of the ingredients mixed in.
Of course, you will need something to help the burgers stick together. If you are vegetarian but not vegan, then you can simply crack a couple of eggs in and then sprinkle breadcrumbs which will form your vegetarian protein patties.
To make these homemade veggie burgers, fry them in hot oil; a couple of tablespoons is enough. Cook for 3 to 4 minutes on each side in a frying pan on the stove top.
Click here for our delicious recipe for garden burgers, which is based on the Morningstar Farms Garden burgers.
You can also bake your veggie burgers. To minimize the amount of oil you use, you can put your oil in a spray bottle and coat the bottom with avocado, olive, or other oil. You can also spray the veggie burgers with oil to help aid browning and crispiness. Place in a 375-degree oven and let it cook for about 6 minutes, then flip to the other side and cook for six more minutes or until cooked to your liking.
Veggie burgers made from scratch can be frozen and used for a quick lunch or dinner.
In the same way that it is very convenient to simply reach into your grocery store's frozen foods case and grab veggie burgers in a box, you can pre-cook and then freeze your homemade veggie burgers the same way. We do this every time we make garden burgers. Since making from scratch can be time consuming and messy, and you only have to clean up once!
It's helpful to separate your pre-cooked veggie burgers with wax paper before packaging and freezing. This is so they don't stick to each other when you attempt to thaw them out and cook them. You will want your veggie burgers to retain their shape and avoid developing freezer burn if possible. An affordable vacuum sealer can help with that. My husband LOVES his vacuum sealer.
Stay tuned for information on how to use tofu in recipes to add protein and more!
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 17, 2023 | Cooking Tips, Nutrition and Health
There are three (3) types of fats and oils. But what is the difference, and are some all “bad” and some all “good?”
Not really. It's all about balance.
The word “fat” is a general term, the scientific term being “lipid.” Lipids include natural oils, waxes, and steroids. All oils are fats, but not all fats are oils.
Let me explain.
Oils are fats that are liquid at room temperature, because of a higher percentage of monounsaturated and/or polyunsaturated fats. The “unsaturated” part is what makes them liquid. Fats are solid at room temperature because of having a higher percentage of saturated fats.
There is no oil or fat that is strictly saturated or unsaturated. All oils and fats are a combination of saturated and unsaturated parts.
The more saturated a particular fat is, the higher the melting point. “Melting point” refers to the temperature at which a substance will melt. For example, butter has a melting point of about 90 degrees F. This is why butter is solid at room temperature. On the other hand, olive oil, which becomes partially solid in the refrigerator (40 degrees F), will melt once you put it at room temperature, around 70 degrees F.
Are some fats healthier than others?
The unsaturated fats are more “heart healthy.” However, our bodies need some saturated fat to be healthy. Thus, limiting your saturated fat to 10% of total calories from fat is considered optimal.
Another crucial point is that certain types of polyunsaturated fats are anti-inflammatory. For example, the omega-3s are anti-inflammatory. In contrast, the omega-6s are proinflammatory, if there are too many of them in the diet. The ratio is important for good health. An ideal ratio of omega 6 to omega 3 is about 4:1. Thus, omega-6 fats are essential, but balance is important.
Below is a list of fats/oils that are categorized by the type of fat they are primarily composed of. Fats are not composed of all one or the other. For example, olive oil has 10 grams of monounsaturated, 1 gram of polyunsaturated, and 2 grams of saturated fat. Olive oil starts to get solid in the refrigerator. Canola oil, on the other hand, has 9 grams of monosaturated, 4 grams of polyunsaturated, and 1 gram of saturated fat. Thus, canola oil stays liquid in the refrigerator.
Sources of Mainly Saturated
Butter
Coconut Oil
Lard
Beef Fat or Tallow
Shortening (Artificially Saturated using a scientific process known as “partial hydrogenation”)
Best Sources Monounsaturated
Olive oil
Canola Oil
Avocado Oil
Nut Oils (Almond, Cashew, Macadamia, Pecans)
Peanut Oil (peanuts are classified as legumes/beans)
Best Sources of Omega-3 Polyunsaturated
Fish Oil
Walnut Oil
Flaxseed Oil
Hemp Oil
Perilla Oil (Used in Korean Cuisine)
Chia Seed Oil
Best Sources of Omega-6 Polyunsaturated
Soybean Oil
Corn Oil
In a future article, I will go more in-depth about each individual type of fat. All fats are essential to good health.
I will also discuss in future articles the differences between Omega-6 and Omega-3 oils. They are both important, but ratio DOES matter.
The anti-inflammatory properties of Omega-3s can be therapeutic in treating children with autism and ADHD, especially if they are deficient in the diet. Stay tuned for more…
Other Posts of Interest by Homeschooling Dietitian Mom
Fatty Foods Can Be Healthy
5 Reasons You Should Eat More Fish
Reference
Choose my plate: Oils
by Deborah Hanyon, MPH, RDN, ACE-CHC | Oct 23, 2022 | Cooking Tips, Nutrition and Health
The holidays have looked a lot different the past couple of years. The great news is that holiday parties, school concerts, family gatherings, shopping, and vacations are starting to pick up, though with some restrictions remaining for many of us. This probably means you are busier this year. This is great after being cooped up the past couple of holiday seasons. However, it also means less time at home.
It is always nice to have some new ideas (or reminders of the old ones). So here are 3 Time Saving Kitchen Hacks for the Holidays to help deal with the time crunches that are likely to occur at some point in the next couple of months.
3 Time Saving Kitchen Hacks for the Holidays
1 – Go Semi-Homemade
As you know if you've been following me for a while, we are very pro-cooking around here. However, sometimes taking shortcuts can turn a potential take-out night into a total kitchen win. For example:
- Grab a rotisserie chicken and incorporate it into soups or chilis or tacos so you can reap the benefits of high-quality protein without spending extra time cooking it.
- If you're limiting grains, you can shred the chicken and stuff lettuce leaves with a squeeze of lime for lunch or dinner.
- Start with your favorite pre-made pizza dough (this is our favorite which we have delivered to our home), then add your favorite jarred sauce and vegetable toppings plus a sprinkle of flavorful cheese to make it a meal!
- Buy pre-chopped produce, especially those hard-to-manage vegetables (ahem, squash) that are more time-intensive to prepare. Toss with a tablespoon of olive oil and roast for a side dish or added to salads during the week.
- Here are some delicious herbs we purchase to make life easier.
2 – Cook Once, Eat Twice
Batch cooking is an efficient way to keep up with your healthy eating goals no matter what time of year. There is a good chance you have already done some batch cooking in the past. If not:
Batch cooking is essentially cooking more than what you need in the moment so you can take advantage of having all of your cooking tools and gadgets out (read: it’s way more efficient!). For example, we often chop up the broccoli, bell peppers, carrots, and wash fruit so that it will be ready to go. This truly increases our intake of fruit and vegetables in addition to saving time in the long run.
Batch cooking shouldn't be confused with leftovers, because batch cooking refers to pre-prepping one component so you can repurpose it later.
For instance:
3 – Sheet Pan and One Pot Meals
Is your least favorite part of cooking the cleanup? I get it! Simplify your life by searching for one-dish meals to seriously cut down on time spent doing the dishes. Here are a few to get you started:
- Create baking pockets by putting them in foil (and lining with parchment, if you prefer) then crimping for perfectly roasted fish that stays juicy, never dry.
- Roasting your favorite protein with seasonal produce is a tasty no-fuss way to incorporate a few servings of vegetables into a meal.
- Still learning how to use your Instant Pot? Now would be a good time! Click here for a great help for this.You can get frozen proteins to the table fast with this safe and simple pressure cooker.
- A simple 12-minute recipe: frozen protein [like chicken thighs] + favorite jarred tomato sauce + a jar of olives = yummy cacciatore that will have everyone running to the table for dinner. If you use plant-based protein, like dried chickpeas, just soak the dried beans overnight and be sure they are covered with fluid [jarred sauce + some broth] before cooking in Instant Pot.
Can you think of any other kitchen hacks? Write a comment below. I would LOVE to hear your thoughts and experiences. I am still learning every day! You can also email me at: Debbiesuerd@RD-Mom.com
You might also like:
27 Christmas Cooking Ideas for Kids
5 Ways to Avoid Holiday Weight Gain
5 Reasons Why I Love Epicure
