Health for life

A healthy cook’s kitchen is much like any other. There are probably some pots, a few pans, a spatula, and, mysteriously, 48,000 whisks. There might be a chef’s knife among the cutlery, and a splotch of tomato sauce on the floor. Somewhere, maybe behind the spice rack or in a rarely used thermos, lies a king-sized bag of guilty pleasure M&Ms.

However, upon deeper inspection, there are differences between the two galleys. Foremost among the cookware lies a large nonstick skillet. Claiming places of prominence in the utensil drawer are a zester and pack of wooden skewers. Bizarrely, there’s a food scale in the liquor cabinet. (Because seriously, where else do you put that thing?)

Lighter cooking doesn’t have to involve a lot of pricey additional gear, but there are a few pieces of inexpensive, multi-purpose equipment that can undoubtedly make the venture a bit easier. These are my ten picks, garnered from eons and epochs and ages (Note: a coupla years) of healthy-type meal prep. Some would appear in any well-stocked kitchen. Others are specific to us nutritionally-minded folks.

Readers, what would you add? What would you leave off? Aren’t microplane graters the best? Seriously, I could run away to Tahiti with one.

1) Large nonstick skillet with lid
I love Calphalon pans, but they require a good amount of oil and butter to prevent food from sticking. On the other hand, my 13-year-old, 12-inch nonstick barely needs any at all. A little dab of olive oil is enough for most veggies and meats. Not to mention, its sheer size is perfect for a plethora of healthy one-dish meals.

2) Pepper grinder
An important part of healthy cooking is creating maximum flavor without adding too much extra fat or too many calories. For this, salt and pepper are absolutely vital. And while there isn’t a huge difference between mass-produced salts, the same isn’t true for their black-n-gray partners. Freshly ground peppercorns are far superior to dusty, pre-ground supermarket pepper, in both taste and intensity. Find a durable, inexpensive, hand-operated grinder online (Amazon is a good place to start) and get cranking.

3) Microplane zester/grater
Along the same lines, a handheld microplane zester is fantastic for upping your flavor factor. Mulched garlic, grated nutmeg, finely shredded parmesan, and rasped citrus all have a place on its resumé, and it’s really fun to hold. Having one makes me feel like Mario Batali. (Note: Minus the hair.)

4) Food scale
Owning a food scale may not seem useful outside a regimented diet, but hear me now and believe me later: they’re spectacular for gauging portion sizes, no matter how you eat. Four ounces of meat can be difficult to eyeball, but stick that baby on a food scale and *poof*, you’re good to go. Plus, scales are great for measuring exact weights for more accurate recipe reproduction. Grab a cheap-o mechanical version, and you’ll never puzzle over half a pound of penne again.

5) Stick blender
Let’s talk about blender explosions. You know the drill: you ladle a few cups of hot soup in for a puree, you hit the “chop” button, and BLAMMO, there’s butternut squash all over your counter, your walls, and *ouch* your now-blistering hand. Don’t worry, sweet reader. A stick blender will make all that badness go away. Spectacular for healthy soups and purees, it does all the work of a regular blender, without the hospital bills. Cleanup is way easier, as well, and bargain buys tend to perform as well as pricier pieces in reviews.

6) Steamer basket
Soggy vegetables are the bane of humanity. Boiling or over-nuking them can have this unfortunate effect. BUT. Imagine chowing down on crisp, tender, colorful vegetables less than five minutes after turning on your stove’s burner. A $10 metal steamer basket will perform this miracle, and cure your cat of lockjaw. (Note: Only one of those last two statements are true.)

7) Food processor
When you think “food processor,” what’s the first image that comes to mind? Is it a 20-cup monster used for commercial baking? Is it an impossible-to-clean leviathan that takes up 70% of your counter space? Is it an airplane propeller? (Er … weirdo.) Never fear, my friends. Essential for light sauces, dips, salsas, pestos, and other flavorful mixtures, these champions of chop can be found small, cheap, and well-made online. A few minutes (seriously, that’s it) of searching will give your knife calluses a much-needed rest.

8) Bulk storage
Whole foods (as opposed to processed ones) are the cornerstone of healthy eating. Frequently, this means cooking and baking with grains, dried beans, lentils, whole-wheat flour, and a multitude of other items that can be purchased cheaper en masse. Subsequently, having convenient, airtight, bug-resistant storage at hand is highly suggested. You don’t have to buy 20-gallon bins or anything, but a few good OXO or Snapware jars can be just the ticket.

9) Skewers
Fast, high-heat methods of cooking like broiling and grilling don’t generally require a boatload of extra cooking oil, which is nice. Usually, you need just enough to keep food from sticking to a grate. Beyond that, skewers are nice to have. Because:

• They make smaller cuts of meat look gigantic.
• They promote even cooking.
• They’re cheap as heck.
• It is proven scientific fact (by me) that everything tastes 200% to 300% better when stuck on a stick. Give a kid a tomato, he’ll throw it at the dog. Put a tomato on a stick, and he’ll ask for seventh helpings.

Note: I use metal skewers, but mah friend Rachel pers wooden. If you buy the latter, be aware they tend to burn at the ends unless you soak ‘em first.

10) Tongs, kitchen shears, and a slow cooker (TIE).
These three items are common to most kitchens, but I’m listing them anyway. Why? Well, I use the first two almost everyday, for everything. The latter is helpful when I’m in a rush and need big portions of light food with little effort. I suspect families might use it pretty frequently, too.

And with that, sweet readers, I leave it to you. Is there anything about this list you’d change? I dare you to comment on it. (MUHAHAHAHA!)

(Photos from Sur La Table [zester], Skillet Cookware [skillet], Amazon [food scale and canister].)

~~~

If you enjoy this piece, you might also quite like:

• Dessert Island Gadgets
• Finding Quality Kitchen Equipment on the Cheap
• Ultimate Guide to Kitchen Equipment

A few months agone, CHG announce a chunk erred to as Overcoming Your cookery Obstacles, discussing why of us avoid their own kitchens. I argued that cookery is imperative to saving money (because you pay less) and consumption healthier (because you have got control), then bestowed some methods for capture common cooking fears.

Sadly, there’s associate obstacle I incomprehensible . A big one. perhaps the largest one in all all.

What if your family doesn’t cook? What if they neer did? What if they don’t need to, either?

At first, this could appear to be a tangle simply solved . “Suck it up and acquire going,” you may hear. “This is your journey, not theirs.” Boo, I say. Boo. That response ignores the cultural, behavioral, and environmental factors inherent in family problems. particularly ones addressing food.

I perceive. My grannie lived till i used to be thirty. She was howling and sensible as hell, however within the 3 decades we tend to spent time, I neer saw her roast, chop, or heat one victual. My oldsters hold their own, however don’t think about cookery a very thrilling activity. (With the exception of Ma’s masterful Christmas cookies. I got your back, Ma.) My sister would rather hit herself within the head with a mallet than sauté one thing.

And this can be whole okay. Yeah, typically I envy my Italian friends, WHO appear to own the direction for red sauce imprinted in their deoxyribonucleic acid. however family is family, and you can’t can them into the room. To borrow a support-group byword phrase, I will solely amendment myself. Same goes for everyone.

In the in the meantime, here ar some tips for co-existing together with your kitchen-resistant kin. The tricks ought to create learning to cook somewhat easier, and would possibly even get your live-in relations concerned within the method. We’d like to hear additional concepts, too, theore don’t forget to own your say within the comment section.

Avoid inform fingers.
Though an absence of cookery skillz is nobodys fault in and of itself, it’s tempting answerable that gap in data on those that neglected to show. Alas, this road leads solely to ruin. (Weird, passive-aggressive ruin.) rather than dawdling with accusations and unhealthy feelings, target the positive. You’re on the point of discover a delicious new world, and it’s getting to be a wonderful journey.

Realize there’s solely most youll be able to management.
You may begin to cook hoping itll alter your family’s consumption habits. If this works out, go you! If it doesn’t, no worries. Dietary behaviors ar pretty constituted, and you can’t force folks to remodel themselves. (They might not need to, anyway. It’s a little forward to suppose theore.) Work on your own state of affairs, and dismiss non-constructive criticism as best youll be able to.

Observe friends.
If you’re haptic sensation to cook, however can’t learn reception, look to your social circle for facilitate. hang around with buddies WHO relish tooling round the room. Watch their oldsters as they prepare meals. raise if youll be able to participate. It’s free, and odds ar the ascertained are flattered.

Volunteer to form meals reception.
Learning to cook may be a active activity. By stepping in to handle dinner, you’re gaining valuable expertise AND assuaging your family of a job. If they’re proud of the results, they could even do the dishes. And that, my friends, is that the greatest gift of all.

Make cookery a gaggle activity.
When it involves exercise, im strictly a team sports quite lady. Treadmills bore my play, however I’ll play softball till the apocalypse. an equivalent is also true of your family and meal school assignment. So, strive selecting dishes that need cluster assembly, like burritos or personal pizzas. The additional fun you have got, the better. It might inspire you to stay going, and spark room interest in somebody else.

Ask a loved one to point out you the way to organize his/her specialty.
If crowds aren’t your issue, go one on one. Even the foremost uninformed of cooks has one good meal in his/her repertoire, and it’s possible he/she are excited to share. Again, you’ll gain expertise, and perhaps create a contented memory.

Watch a cookery show along.
Do you apprehend somebody WHO doesn’t provides a flying you-know-what regarding food, till they see Giada DeLaurentiis creating it? yea, me too. whereas TV may not propel admired ones into the room, it will get the voice communication rolling.

Try new food.
If your members of the family ar daring sorts (though not essentially cooks themselves), strive transfer uncommon fruit or vegetables home. My oldsters discovered persimmons this manner, and currently it’s a healthy food we will all eat along. If you’re feeling very saucy, create it a contest: whoever buys the weirdest, tastiest edible wins … a nickel? A DVD? A pony? no matter reward suits your brood the simplest.

With that, I hand it over to you guys. What ar another ways in which to agitate a cooking-adverse family?

A few months ago, I fell into possession of The Quick Cook Book by Lois S. Kellogg, a 1961 paperback filled with hundreds of convenient and occasionally jaw-dropping recipes.


There are Mayonnaise Mounds. There are Corned Beef Cobblers. Theres even Prune Whip. And Im pretty sure we can trace Americas obesity problems directly to the Canned Chicken section.

To be fair to Lois, she seems to specialize in baking. The cake and cookie recipes look tasty and are mostly made from scratch. Some arent, but ... well get to that later.

First, lets pretend were hosting a party on Mad Men. And what better way to kick off a soiree than Cholives?



Of course, if youre not fond of olive and cheddar finger foods, deep-fried whole chicken sandwiches make an excellent light appetizer.



The meal really begins with soup. Tomatoes and pineapples are delicious, inexpensive, and come in cans. They should be lovely together.



Side dishes are vital to the success of any meal. I like to make a lot of them, since theyre less expensive than meat.



Id love to serve macaroni and cheese, but I find the garish yellow hue too distressing. How do I cope?



Of course, the most distressing part of hosting a party is that I never know what to serve for the main course. Jellied Meat Loaf? Corned Beef Corn Ring? Ham Wheel Pie? Corned Beef Cobbler? So many options, and all on the same page...



I know! Well do breakfast for dinner! With a twist!



Its important to end the meal with a wholesome, appealing dessert. Since I believe halitosis is a myth, (like morally upright socialists), this should fit the bill!



You know, Onion Ice Cream is definitely going on the menu, but Bob really pers treats that keep him regular. Maybe this would please him?



As for my son ... be caul, Danny. This peach pie is "Different" from all the other peach pies. Youre such a good student. Dont let it ruin your future.



And to cap it all off, coffee. But drinking it just seems so ... pedestrian. Isnt there a better way to get that caffeine fix?


Mmm ... delicious. I bet the Jell-O company will pay me at least one hundred dollars for this recipe.

Cheers, everyone!

~~~
If you like this article, you might also like:

• 11 Things Dwight K. Schrute Taught Me About Food and Frugality
• The Argument for Spending More on Food
• The Dos and Donts of Buying a Cookbook 

(All photos from The Quick Cook Book by Lois S. Kellogg)

Sweet readers! Todays post is a bit abbreviated for the vacation, but I didn’t want to skip this recipe. It’s a really good one, with absolutely no cooking involved, and it only gets better after a day or two in the fridge. Add a little feta cheese on top for pure Greek pita enjoyment.

Happy 4th! (Er ... or 5th.)

~~~

Greek Antipasto Pita
Serves 4 to 6.
Adapted from Moosewood’s Simple Suppers.

2 tablespoons olive oil
1 tablespoon red wine vinegar
2 garlic cloves, minced or pressed
1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill or oregano)

1 celery stalk, diced
1 large tomato, seeded and diced
1/2 red bell pepper, diced
1 cucumber (unpeeled), seeded and diced
1/4 red onion, minced
8 kalamata olives, pitted and chopped
Kosher salt
Freshly ground black pepper

4 whole wheat pitas
A few sprinkles reduced-fat feta cheese (optional)

1) Fill a small bowl with ice water. Add red onion and let sit for 10 minutes. Drain, Set aside.

2) To a medium serving bowl, add olive oil, vinegar, garlic, and dill. Whisk to combine.

3) Add celery, tomato, bell pepper, cucumber, red onion, and olives to bowl. Stir to combine. Salt and pepper to taste. Let sit at least 10 minutes.

4) Scoop filling on to pita. (You can toast the pita it if you like.) Sprinkle with feta if desired. Enjoy!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
4 servings: 269 calories, 10.7 g fat, 6.7 g fiber, 8.4 g protein, $1.19
6 servings: 179 calories, 7.1 g fat, 4.5 g fiber, 5.6 g protein, $0.79

NOTE: For these calculations, I used Trader Joe’s Whole Wheat Pitas. Your numbers might vary slightly depending on your perred pita.

Calculations
2 tablespoons olive oil: 239 calories, 27 g fat, 0 g fiber, 0 g protein, $0.24
1 tablespoon red wine vinegar: negligible calories, fat, fiber, and protein, $0.03
2 garlic cloves: 9 calories, 0 g fat, 0.1 g fiber, 0.4 g protein, $0.12
1 tablespoon fresh dill: negligible calories, fat, fiber, and protein, $0.40
1 celery stalk: 9 calories, 0.1 g fat, 1 g fiber, 0.4 g protein, $0.19
1 large tomato: 33 calories, 0.4 g fat, 2.2 g fiber, 1.6 g protein, $0.49
1/2 red bell pepper: 21 calories, 0.2 g fat, 1.7 g fiber, 0.8 g protein, $0.61
1 cucumber: 45 calories, 0.3 g fat, 1.5 g fiber, 2 g protein, $0.66
1/4 red onion: 12 calories, 0 g fat, 0.4 g fiber, 0.3 g protein, $0.21
8 kalamata olives: 67 calories, 6.7 g fat, 0 g fiber, 0 g protein, $0.44
Kosher salt: negligible calories, fat, fiber, and protein, $0.01
Freshly ground black pepper: negligible calories, fat, fiber, and protein, $0.01
4 whole wheat pitas: 640 calorie, 8 g fat, 20 g fiber, 28 g protein, $1.33
TOTAL: 1074 calories, 42.7 g fat, 26.9 g fiber, 33.5 g protein, $4.74
PER SERVING (TOTAL/4): 269 calories, 10.7 g fat, 6.7 g fiber, 8.4 g protein, $1.19
PER SERVING (TOTAL/6: 179 calories, 7.1 g fat, 4.5 g fiber, 5.6 g protein, $0.79

Dude. It’s watermelon season.

Last week, it went on sale for $0.39/pound, so I dragged a 13-pounder home from a supermarket half a mile away. Its been parked on my kitchen table ever since, like some giant, edible bowling ball.

Yesterday, I finally cowboyed up and gutted the thing. And now, as you can see from this picture, we have enough watermelon to fill two man-sized storage containers.


The problem is, Husband-Elect and I are but two people. True, we’re two people who really like watermelon, but we’re two people nonetheless.

Consequently, over the next week, we’re gonna have to get creative with this thing. I’m thinking Watermelon Margaritas, Watermelon Salsa, and of course, more Watermelon and Feta Salad with Mint.

I have to admit: I didn’t think dropping feta into a bowl of fruit would do much. But it adds two things: salt and creaminess, which are both unexpected and very welcome. The mint and lime provide additional freshness and lightness, which keep the dish from being murky.

Beyond that, the dish boasts three huge pluses:

1. It takes less than 10 minutes to make.
2. There are no mandatory ratios. You can tailor the amount of feta, melon, mint, and lime to your liking.
3. If you’re feeling adventurous, the recipe can be expanded to include olives, red onions, olive oil, balsamic vinegar, basil, cilantro, cotija cheese, jicama, and many, many more exciting ingredients. Guidelines abound online.

Alas, there is a minus, as well. In my experience, the salad doesn’t store particularly well. The fruit juice eventually breaks down the cheese, and you’re left with a thick, fruity mess. So you gotta eat this fresh, or within a day of making it. Otherwise … to the trash, Robin. Still, its good. And I will be eating again. Probably several times tomorrow.

And with that, readers, any suggestions for watermelon recipes? We, uh, could use ‘em right now.

P.S. All-watermelon barbecue at my house tomorrow!

~~~

If you’re thinking about making this, you might also whip up some:

• Plums with Orange and Mint
• Strawberry and Avocado Salad
• Sublime Fruit Salad and Mint

~~~

Watermelon Feta Salad with Mint
Serves 1 or more.
Adapted from many, many sources, but especially Whipped.


A few cups watermelon, balled or cut into 2-inch chunks and chilled
A small block of feta cheese
A small handful mint leaves, chopped
Fresh lime juice

1) Place desired amount of watermelon in a bowl or on a plate.

2) Crumble desired amount of feta over watermelon. (The more, the better.)

3) Sprinkle mint over watermelon-feta mixture.

4) Squeeze lime over it all.

5) No. Seriously. That’s it.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
147 calories, 6.5 g fat, 1 g fiber, 5.5 g protein, $0.79

NOTE: As this recipe is totally/completely adaptable to your tastes and perences, I’m making up some arbitrary numbers for calculations, just to give y’all an idea of the nutrition/price breakdown. Your numbers will undoubtedly be different, so please take this as a rough guide, only.

Calculations
1-1/2 cups watermelon: 69 calories, 0.5 g fat, 0.9 g fiber, 1.4 g protein, $0.26
1 ounce feta cheese: 75 calories, 6 g fat, 0 g fiber, 4 g protein, $0.37
1 tablespoon mint leaves, chopped: 1 calorie, 0 g fat, 0.1 g fiber, 0.1 g protein, $0.10
1 teaspoon lime juice: 2 calories, 0 g fat, 0 g fiber, 0 g protein, $0.06
TOTAL: 147 calories, 6.5 g fat, 1 g fiber, 5.5 g protein, $0.79

A few months ago, CHG posted a piece called Overcoming Your Cooking Obstacles, discussing why folks avoid their own kitchens. I argued that cooking is imperative to saving cash (because you spend less) and eating healthier (because you have control), and then presented some strategies for conquering common culinary fears.

Sadly, there’s an obstacle I missed. A big one. Maybe the biggest one of all.

What if your family doesn’t cook? What if they never did? What if they don’t want to, either?

At first, this may seem like a problem easily solved. “Suck it up and get going,” you might hear. “This is your journey, not theirs.” Boo, I say. Boo. That response ignores the cultural, behavioral, and environmental factors inherent in family issues. Especially ones dealing with food.

I understand. My grandma lived until I was 30. She was wonderful and smart as hell, but in the three decades we hung out, I never saw her roast, chop, or heat a single victual. My parents hold their own, but don’t consider cooking a particularly thrilling activity. (With the exception of Ma’s masterful Christmas cookies. I got your back, Ma.) My sister would rather hit herself in the head with a mallet than sauté something.

And this is totally okay. Yeah, sometimes I envy my Italian friends, who seem to have the recipe for red sauce imprinted in their DNA. But family is family, and you can’t will them into the kitchen. To borrow a support-group adage phrase, I can only change myself. Same goes for everybody.

In the meantime, here are some tips for co-existing with your kitchen-resistant kin. The tricks should make learning to cook a little easier, and might even get your live-in relations involved in the process. We’d love to hear more ideas, too, so don’t forget to have your say in the comment section.

Avoid pointing fingers.
Though a lack of cooking skillz is nobodys fault per se, it’s tempting to blame that gap in knowledge on those who neglected to teach. Alas, this road leads only to ruin. (Weird, passive-aggressive ruin.) Instead of wasting time with accusations and bad feelings, concentrate on the positive. You’re about to discover a delicious new world, and it’s going to be a fabulous journey.

Realize there’s only so much you can control.
You may begin to cook hoping it will alter your family’s eating habits. If this works out, go you! If it doesn’t, no worries. Dietary behaviors are pretty ingrained, and you can’t force people to transform themselves. (They may not want to, anyway. It’s a bit presumptuous to think so.) Work on your own situation, and shrug off non-constructive criticism as best you can.

Observe friends.
If you’re itching to cook, but can’t learn at home, look to your social circle for help. Hang out with pals who enjoy tooling around the kitchen. Watch their parents as they prepare meals. Ask if you can participate. It’s free, and odds are the observed will be flattered.

Volunteer to make meals at home.
Learning to cook is a hands-on activity. By stepping in to handle dinner, you’re gaining valuable experience AND alleviating your family of a chore. If they’re happy with the results, they might even do the dishes. And that, my friends, is the greatest gift of all.

Make cooking a group activity.
When it comes to exercise, I am strictly a team sports kind of girl. Treadmills bore my face off, but I’ll play softball until the apocalypse. The same may be true of your family and meal prep. So, try choosing dishes that require group assembly, like burritos or personal pizzas. The more fun you have, the better. It could inspire you to keep going, and spark kitchen interest in someone else.

Ask a family member to show you how to prepare his/her specialty.
If crowds aren’t your thing, go one on one. Even the most clueless of cooks has one decent meal in his/her repertoire, and it’s likely he/she will be thrilled to share. Again, you’ll gain experience, and maybe make a happy memory.

Watch a cooking show together.
Do you know someone who doesn’t give a flying you-know-what about food, until they see Giada DeLaurentiis making it? Yeah, me too. While TV might not propel loved ones into the kitchen, it can get the conversation rolling.

Try new food.
If your family members are daring types (though not necessarily cooks themselves), try bringing unusual fruit or vegetables home. My parents discovered persimmons this way, and now it’s a healthy food we can all eat together. If you’re feeling really saucy, make it a contest: whoever buys the weirdest, tastiest edible wins … a nickel? A DVD? A pony? Whatever reward suits your brood the best.

With that, I hand it over to you guys. What are some other ways to deal with a cooking-adverse family?

~~~

If you like this article, you might also dig:

• Frugal Food Hacks: 10 Tips to Simplifying Online Recipe Searches
• Life Skills 101: A Curriculum for Food, Finance, and Other Real World Basics
• 15 Reasons I Gained Weight (and Two Reasons I Didnt)

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(Photo courtesy of Where is the Outrage?)