Use a garbage bowl while cooking

Tip of the Week

Keep a small garbage bowl near you when cooking.  Simply choose a kitchen bowl to throw scraps, peels, and trimmings away.  You could also line the bowl with a plastic bag for easy clean up.  This will save needless trips and time going to and from the garbage can.  While chopping and cooking, there is a nice easy reach for throwing garbage away.   This is a great way to clean as you go and stay organized. 

Photo Credit:

Photo by Max Vakhtbovych from Pexels


Eat a small snack before going out

Before heading out to an outing, errands, a party, or even dinner, eat a small snack before.  This will help prevent overeating and “eyes bigger than your stomach.”  If you are fully hungry before going out, this can lead to snacking more than usual, eating large portions, fast food, etc.  

Healthy small snack ideas:

Cheese and crackers

Celery and peanut butter

Piece of fruit and peanut butter

Hard boiled eggs

Hummus with veggies and pita chips (or beet hummus)

Vegetables with a homemade dip

Pair protein and fat with some carbs!  The protein keeps you full, slows digestion, and keeps blood sugar level.

Photo Credit:

@wildsonoraphoto



Keep an Immersion Blender Handy

An immersion blender is a small hand stick blender that is compact.  This gets submerged into a pot or bowl to puree, rather than pouring liquid into a regular blender.  Main uses for this type of blender are for pureeing soups, sauces, vinaigrettes, pesto, mayonnaise, etc.  Typically the immersion blender will come with a small measuring cup to puree items in, very handy!  If something is made that is lumpy or too chunky, simply use your immersion blender to quickly puree.  Move the blender and tilt around the pot or bowl for best use. I love mine because I can quickly puree items or take it with me to another house  – very portable and easy to clean!

Benefits:

Small and compact

Portable

Blend straight into a pot or bowl

Easy to clean

Make small or large batches

Photo Credit:

Photo by Katie Rosario on Unsplash


Labor Day Fun and Food

Tomorrow is Labor Day typically filled with family, friends, food and drink.  We gather in the hot sun in the backyard with the grill fired up and pool floating.  I strive to make a variety of food or have it be potluck style.  There is always beer and cocktails flowing but this year I want to make some fun hydrating mocktails. 

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Freeze Your Grains and Pastas

Spend one day a week or once a month cooking your healthy grains and pastas – true meal prep!  This will save you so much time when trying to prepare lunch or dinner (usually last minute).  Cook the grains or pastas, then once cooled place into gallon bags, press flat, and label with the name and date cooked.  Then store in the freezer flat. 

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One Pot Dishes or Casseroles

Some of my favorite dishes to make are one pot wonders and casseroles.  Every ingredient is in one spot – protein, starch, vegetable.  You could still make a side dish or large salad, but every component of a meal is in one pot!  One of the best parts is there’s only one dish to clean up!  Aside from the cutting board, knife, and utensils.  Plus these dishes make for great leftovers and to take for quick lunches.  Be sure to pack a lot of flavors, herbs, spices, protein, fat, and carbs into the dishes to keep you full and going!  One pot dishes and meals are so homey and warm, making you feel good while still loading up on healthy ingredients.  

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Shred Chicken Easily

Two ways: stand mixer or two forks

The quickest and most efficient way to shred chicken is in a stand mixer, such as a Kitchen Aid.  First, bake chicken or poach/simmer in a pot for about 20-25 minutes, then while hot, add to a stand mixer with the paddle attachment.  Turn on and let the machine do the work for you!  (Cook chicken until internal temperature 165 F.)  You will have beautiful shredded chicken you can use for many meals – like in my post Batch Cook Proteins For More Meals

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Batch Cook Proteins for More Meals

Cook a larger batch of a main protein, such as chicken or beef, to make multiple meals with.  Keep the seasonings neutral or simple  salt and pepper.  A super easy meal that can be made in batches and kept in the refrigerator or freezer are soups – use almost any protein cut up or sliced.

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Vitamin K – Nutrition Month

Vitamin K is found in two sources: green leafy vegetables; in some animal foods and fermented food

Helps to make some proteins that are needed to build bones (osteocalcin) and blood clotting (prothrombin).  This vitamin is absorbed in the small intestine and stored in fatty tissue and the liver.  Also found in the liver, brain, heart, pancreas, and bone.

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