To Put Health on The Menu
Cooking Thin with Chef Kathleen
1. Keep dinner simple, especially if you
have little time to cook.
Something as quick and easy as oven-broiled fish with micro waved
veggies can be a
tasty, satisfying dinner.
2. Involve others in meal-making. Get help with food shopping,
cooking and clean-up.
3. Satisfaction is important. A bowl of sesame ginger shrimp and
bean salad, which takes time to eat, will be more satisfying than
three ounces of steak that is gone in four bites.
4. If cooking with canned, bagged or boxed foods will keep you
take-out, use them. But read product labels and make the most
healthful choices you can.
5. Consume more "good calories" when possible. Get an extra
serving of vegetables by tossing corn into a salad or by roasting
asparagus in the same pan as the potatoes.
6. Use high-impact flavoring ingredients such as sea salt, kosher
salt, ginger, citrus, vinegar, garlic, capers, anchovies, olives,
fresh dried spices, and fresh herbs.
7. Cut prep time for tomorrow night's dinner by doing one or two
tasks tonight. Wash and chop vegetables, marinate meat, cook rice,
or make a salad dressing.
8. Use leftover meats and vegetables the next day in soup, salad,
chili or salsa.
9. Be ready for nights when you won't have time to cook. When you
have time, make double batches of dishes that freeze well. Label
each with the name of the dish and the date it was prepared, and
store until needed.
10. Choose the right tools and take care of them. Dull knives,
broken utensils or too-small pots create kitchen stress.