Pasta 101

            If you ever wonder why your pasta doesn’t taste as good as it does in a restaurant, it might be because you don’t salt your water. Italians make their pasta water quite salty because the salt adds flavor to the noodles and ultimately to the finished dish. Add the salt after the water has come to a boil because it will dissolve better.

           Never add oil to the cooking water because it makes the pasta slick and the sauce won’t stick to the noodles. Also, never rinse the cooked pasta.  The bit of starch clinging to it allows the sauce to adhere better. Always save some of the water the pasta was cooked in. The water has starch for thickening and salt for flavor. If you need to thin your sauce, it’s the best liquid to use.

           Italians cook their pasta al dente, which literally means “to the tooth” because it’s still somewhat firm. This degree of firmness varies with each cook. (I’ve eaten in some homes where “al dente” meant almost raw.)  Stir the pasta occasionally as it cooks, and cook it to the firmness you prefer. You can use tongs to pick a few strands out of the boiling water and taste them to determine desired firmness. The directions on the package provide guidelines.

          Once the pasta has cooked, don’t let it sit in its hot water or it will continue to cook and get mushy. Drain it immediately, then put it back into its hot pan and cover it until you’re ready for it. Don’t worry if the noodles stick together; mixing them with the sauce will loosen them.

           Italians believe that pasta waits for no one, and they always cook it at the last minute when everything else is ready and everyone is seated at the table. They would never drain the pasta and make it sit and wait for the sauce—but I choose to be practical rather than perfectly correct.

  Cooking is easier than you think and you and your family are worth the time and effort it takes. 

  

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

A Mother Inspired Me at the Grocery Store

            Cooking doesn’t have to be a dreaded chore.  It can be a fun family event.  It just takes desire and a bit of planning.  You can create some of your children’s best memories in the kitchen preparing and eating a healthy meal together.  That’s what the Let’s Cook Tonight™ Movement is all about.  Men and women cooking for their families and loving it because they are enjoying all of the benefits that cooking provides—better health, quality family time, and saving money.             

            I was grocery shopping and over heard a mom teaching her three year old son about fruits and vegetables.  Her comments went something like this.  “Let’s get nectarines now.  They are like peaches but without the fuzz. Brian, you like nectarines they are sweet and juicy.”  Then she asked him, “Do you think we should get carrots?” To which he answered a loud “Yes!”  I was impressed and inspired because this mom was teaching her child to love and eat fruits and vegetables.  This knowledge will build the foundation of healthy eating for a lifetime.  I realize full-time working moms don’t have the time or luxury to be able take their young children grocery shopping.  But that isn’t necessary because the same education can occur right in your kitchen. 

           One of the main benefits of the Let’s Cook Tonight™ Movement is the family time you create.  The family time doesn't have to be limited to the actual table; it can start in the kitchen.  Little ones can find interesting and colorful ingredients in the refrigerator. Older children can grate ingredients and set the table; teens certainly can use a knife safely.  Get everyone involved in the prep and cooking work.  Yes, the actual meal may take longer to prepare but think of the teaching and fun you’ll have in the process.  People support that which they help to create.  If your kids help cook the meal there’s a better chance that they will eat it without argument.

            Get your family involved in the shopping, prep and cooking dinner.  Making dinner is less of a burden if you’re sharing the work and decision-making, you’ll also have more fun, and you’ll be creating great memories.  Use any environment you can to spend time with your family to talk, listen, and love each other.  The grocery store, kitchen and dining room are all excellent places to laugh and learn.             

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Reusable Grocery Bags May be Hazardous to Your Health.

            Not long ago, I got into my car and it smelled as if there was a dead animal inside.  The smell of rotting meat was strong.  Perhaps unknowingly I had hit an animal and parts of the carcass had gotten into the car somehow.   After a lot of searching, I discovered the smell was coming from the reusable shopping bags I diligently carry into the store every time I go shopping.  On a previous trip, I had purchased chickens and apparently some of the meat juices had leaked into the bag and caused the dreadful smell.  I immediately washed the bags and all was well. 

           Recently, I read a news item on AOL (June 25) about a study done at the University of Arizona and Loma Linda University.  Researchers found that 97% of shoppers who use reusable bags do not clean them and they are breeding “whopping amounts” of bacteria.  I’m guilty as charged and the smell in my car proved my guilt.  It never occurred to me to wash them before that incident. 

           According to this AOL news clip, a new study reports that the dirty reusable shopping bags could be one of the factors contributing to the 76 million cases of food-borne illnesses every year.  “Reusable bags, if not properly washed between uses, create the potential for cross-contamination of foods.” Cross-contamination is raw meat coming into contact with raw fruits and vegetables.  “After testing 84 bags for bacteria, researchers found that half of the totes contained coliform bacteria, a sign of raw meat or uncooked food contamination, and 12 % bore the dreaded E. coli bacteria that can cause serious poisoning.”

          I’m bringing this to your attention because there is a very easy fix to keep your family safe from bacteria.  Don’t put meat and produce in the same bag, and wash the reusable bags after use. 

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Do You Take for Granted What Your Children Eat?

            In the past 30 years, the obesity rate for children has tripled. It’s well known that obesity puts children at a greater risk for heart disease, diabetes, and bone and joint problems. Compounding the risk, obese children are more likely to be obese adults.  All the parents I know would do anything in their power to ensure their children’s good health and happiness and help them grow into productive adults.  So why is there disparity between parents wanting the best for their children and this rising obesity with its health risks?

             I believe the problem occurs because people take for granted what their children eat. They forget the importance of nutrition. And to save time, parents often resort to buying and serving fast foods and prepared foods that tend to contain high levels of sugar, fat, salt, preservatives, and empty calories.  Certainly, if they don’t look after their children’s health, the manufacturers of fast and packaged foods won’t.

            Do you allow your children to drink unlimited amounts of juice and soda? Do you read the labels on the packaged foods you buy for your children to eat? Do you cook for your children to control the type and quantity of fat, sugar, and salt they consume?

            We tell our kids to never drink and drive because we know the dangers are real and immediate. We tell them not to smoke because we know smoking can cause disease and death. Yet, we often forget the dangers of a lifetime of unhealthy eating. Such dangers may not be immediate, but they can be just as deadly.

            You have power and can exercise control over what you eat and cook at home to insure that your family is getting the best possible nutrition.  You pay a high price for eating instant, packaged, manufactured, and fast foods—in health and in dollars.  Why would you relegate your body, brain cells, energy level, satisfaction, and taste buds to instant anything? Yes, there is a time and a place for “instant” and “convenient”—but not every day.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Fresh Herbs 101

           Fresh herbs add a bright, true flavor that dried herbs can’t match. They also have nutritional value; they are, after all, green leaves, and whenever you eat green leaves, you’re getting vitamins and minerals.

           Dried herbs do have a place in cooking, but they quickly lose their potency. People who don’t cook often still have the herbs that came in the bottles they got with their spice rack years ago. With time, heat, and light, they become virtually tasteless.  Fresh herbs are more expensive, but the flavor they impart is worth the expense.

          Fresh herbs are sold loose or in plastic packaging. If you buy them loose, wrap them in a paper towel and place them in plastic. The ones that come in plastic keep fairly well in the container.  I prefer flat leaf Italian parsley because I find the curly variety to be bitter.  Parsley and cilantro will keep for a long time if you put the ends in a glass of water and cover the tops with a plastic bag.  To use fresh cilantro and Italian parsley, you don’t have to take the leaves off the stem. Cut the stem along with the leaves.

        With basil, dill, and mint, just cut off the thickest end of the stem.  Oregano, rosemary, tarragon, and thyme have thick woody stems. Hold the top of the branch in one hand, place your thumb and index finger of the other hand at the top of the stem and slide them along the stem to gently strip the leaves all at one time.  

         Always cut herbs into very small pieces and measure them for the recipe after you cut them. Don’t try to save time by cutting fresh herbs in advance; they darken and lose their pungency quickly.  It does take a bit more work to cook with fresh herbs, but they are worth it.  If you're going to take the time to cook for your family you want as much flavor and nutrition as possible for the time you spend.  You won’t go wrong with fresh herbs.  

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Have You Ever Planned a Birthday Lunch for a Friend?

           Your friend’s birthday is in a few weeks and you want to take her out to lunch to celebrate.  What do you do?  You email or call back and forth until your find a date and time that works for both of your schedules.  Depending on how busy you both are, it may take a few emails but eventually you settle on a date that works and once the date is set in your calendars you keep it barring any unforeseen emergency.  It’s important to the both of you so you make the date happen 

           You have done the same planning and scheduling when you need to visit your in-laws, attend a wedding, or meet a deadline at work.  You plan your time to make sure it happens. 

           As America’s Cooking Cheerleader, I want you to make dinnertime with your family as important as lunch with your friend.  The time you spend with your family is precious.  Dinner all together will happen if you take out your calendar and make it a point to schedule in time a few nights a week where you will cook from scratch and your entire family will be sitting at the table with you to eat and share.  

           Why does the food have to be homemade?  Because a home-cooked meal begs to be eaten slowly.  Fast food is, well, fast and its very nature means grab and go.  A home-cooked meal, on the other hand, says I care and you count.  I have made this meal for you so we can talk and reconnect.  So schedule a few family nights a week into your calendar and make cooking and eating together a looked forward to event.  The memories you create will be priceless.   

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Can You Over Dose on Mangoes?

            Real food is not expensive you just need to learn how to shop for it.  Look at the grocery sale papers every week to see what’s on sale then make your grocery list.  Shopping for fruit is never boring because what’s in season changes so quickly.  Unless you have a great memory you never know what will be on sale from week to week.   The fun part of each fruit is eating it the few weeks a year when it’s in season.  Each one comes around and is at its best for a short period.  When it’s in season fruit is ripe, tasty and inexpensive.  Out of season, it seldom tastes good and the price is ridiculous. 

           The other day mangoes were on sale at four for $1.00, which was a true bargain.  Out of season mangos are expensive.  After a few days on the counter, they were fragrant, soft and ripe.  When I peeled them, the juice came running out and they were sweet and delicious.  Since 25 cents apiece was such a good price, I purchased eight and we literally over dosed on mangoes for a week.  If they’re still that great price this week I’ll buy them again and find recipes for them, put them in salads, and just eat them until I get tired of them.

           By the time that happens the next fruit is in season and will be a good price so it will be time to stop eating mangoes and start a new taste adventure.  Humans have been eating to the seasons for centuries.  Only modern transportation and technology have allowed us to have seasonal fruits all year round.  I’m not here to argue the good and bad points of strawberries in December, I just want to teach you how to shop so you can afford to eat real food on a budget.  Make the grocery store sale paper required weekly reading and you will be able to eat real food that is the best for you on a budget.      

    

  

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved

Catch Hold of What Really is Important.

            Sharing conversation, exchanging ideas, and reconnecting with family is what dinnertime is all about.  Dinnertime is not just a pit stop to refuel our bodies for the next event, but instead it is a way to reconnect with family and friends and to refocus on what’s important.  That connection reminds us why we work so hard in the first place.  I had dinner guest in last night who had spent 8 years in Africa working in hotel management.  She met tourists and diplomats from all over the world.  She loved living in Africa and preferred it to living in the states.  When I asked her why, she said she loved the lifestyle and slower pace.  People weren’t always in a rush to go somewhere, but would linger a few hours over dinner and great conversation.  That was a true pleasure. 

            Her experience was similar to my experience in Italy.  Italians spend hours sharing dinner and spirited conversation on all topics.  Americans are busy and for most people to be out almost every evening is commonplace.  Evening activities are fine and they add fun to our lives, but so does great conversation and sharing ideas with family and friends.  There has to be a happy medium between outside evening activities and a delicious meal at home with family and friends.   

           That’s what the Let’s Cook Tonight™ Movement is all about.  Buying real food and cooking it from scratch at home ensures that the food is tasty and nutritious.  When someone cooks a meal for you, you don’t want to eat and run you naturally want to sit, talk and catch up.  With a home-cooked meal in front of you, you feel warm, wonderful, loved, and cared for.  You relax unwind and the day’s stresses and problems are put back into perspective.  Realistically you might not be able to slow your pace down every evening and there are some activities you want to keep in your lives, but a few evenings a week make a date with your family to cook and eat together to catch your breath, catch up with each other, and to catch hold of what really is important.       

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Olive Oil 101

            Much has been said about olive oil and the benefits of a Mediterranean diet. It’s a good idea to make it your fat of choice.  The fat I reach for all the time is extra virgin olive oil. I’m not opposed to butter, and in certain dishes its flavor can’t be matched, but it burns easily and if you turn your back for a moment, your dish can be ruined. Olive oil has a much higher smoking temperature so you don’t have to watch it as closely as butter.

           The greener your olive oil, the better it will taste. In Italy, I’ve had oils that were the color of grass. Some people say it’s a waste to cook with extra virgin olive oil because the other ingredients mask its subtle flavor. They claim that the true flavor is cooked off, and it’s too expensive to waste in cooking. I don’t agree. Extra virgin olive oil adds incomparable flavor and it’s well worth the price. Delicious flavor is never wasted on your family and if you’re going to take the time to cook, you want as much flavor as possible.

            At first, buy a variety of different brands of olive oils. Purchase small sizes, taste them right from the bottle, then cook with them. You’ll quickly discover your favorite. Once you find one you like, stick with it so you’ll get consistent results. The only olive oil I use is Pompeian® imported, extra virgin olive oil, first cold press.  If you don’t want to bother experimenting with oils, you will not be disappointed with Pompeian®.  It’s flavor is great on salads and for cooking.  It was the olive oil I used to test all my recipes.

  

          A good quality olive oil can be expensive, but watch for a sale. Buy two liters (a bit more than half a gallon) to stock up. If you don’t use it all the time, store it in the refrigerator. It will solidify a bit and get cloudy, but after a few minutes on the counter, it becomes clear again.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Fast Food Restaurants are Becoming “Green.”

            Fast food restaurants are becoming “green.”  In other words, there is a trend to produce fast foods in an eco-friendly way.  Restaurants are being rated on their “greenness” or how they use water, reduce waste, handle disposables etc. according to an article in the June 2010 issue of Today’s Dietitian magazine.  This is fine and I’m all for being kind to our environment, but instead of going to all of this trouble I have an easier solution.  Not only is my solution more affordable to implement, but it will result in more quality family time, save you money, improve your health and will be good for the planet. 

           Just buy and eat real foods at home.  Buy real foods, the ones that do not come with a label, cook them simply and dress them lightly.  When you cook dinner at home, you'll be “greener” than any restaurant can be.  Your dinner will taste better and it will be better for you and for the planet.  So not only will you be saving your health, pocketbook and family, but you’ll also be saving the planet.  It doesn’t get any better than that.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Are You Willing to Try New Taste Sensations?

            Do you always reach for the same foods because they're familiar?  You know how they taste, how to cook them, and they're comfortable.  Would you consider eating a familiar food prepared in a new way?

            How about raw sweet potatoes?  Grate peeled, raw sweet potatoes on the coarse side of a box grater.  Make a dressing of lemon juice, extra virgin olive oil, honey and grated fresh ginger.  Mix the grated potatoes with the dressing and add chopped walnuts.  You will be amazed at how delicious it is.  It looks like carrots, the sweet lemony ginger dressing is perfect, and the nuts add great crunch.  It's full of vitamins and fiber, and it's filling, refreshing and delicious.  

           It will take you five minutes (well maybe ten minutes because the potatoes do require a bit of effort to grate) but the result is worth it.  This also would make a magnificent potluck dish.  In fact, why not make it and see if your guests can guess what the vegetable is.  It's perfect for summer picnics.

           Food that tastes great and is good for you can be very easy to prepare.  Just think outside of the box.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Optimal Health Requires Optimal Food.

           “Your body is exquisitely equipped for self-healing, as long as its systems are in good working order...Optimal health requires optimal FOOD...It really is that simple...Once you feed your body the nutrients it needs instead of chemicals, “health” becomes the norm rather than the exception....On an individual basis, it’s important to realize that every dollar you think you’re saving today by opting for processed fast food rather than cooking with fresh whole foods can turn into several dollars paid for eventual medical bills down the road.”

             The sentences above are thoughts taken from one of Dr. Joseph Mercola’s articles last week.  I get his newsletter (www.mercola.com) and his articles are excellent.  His philosophy of food, eating and health fall in line with mine.  He believes Americans are over medicated and over tested and that neither result in good 

health. 

            It’s very clear that if you eat real food and cook it yourself you are putting the odds of good health in your favor.  As America’s Cooking Cheerleader, I’m creating a movement of men and women who are cooking for their families and loving it.  They are loving it because they are enjoying the benefits that cooking provides.  When you cook dinner at home, you eat better so you improve your health.  You save money because eating at home is less expensive than eating out.  And you create quality family time and memories. 

            If you don’t like to cook, don’t know how, or have no time to cook, then my cookbook, Let’s Cook Tonight, will give you a system to follow and the guidance you need in order to make delicious, nutritious dinners using the least amount of thought, work and time.  It will be in print the first two weeks of July. You can preorder it on my website www.letscooktonight.com.  It comes with three bonuses. 1) An unconditional money back guarantee. 2) The opportunity to earn $10.00 cash back. 3) Nine free menus to add to your binder. 

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Lose weight by using a smaller dinner plate.

            Losing weight by eating less might be as simple as using a smaller dinner plate.  Not long ago I purchased a new set of everyday dishes.  My old set was 27 years old.  The first time I put my new dishes in the dishwasher I realized they were bigger than my old set.  I didn’t think anything of it until I read an article in Today’s Dietitian magazine (April 2010) and learned that the average dinner plate’s diameter increased 36% between 1965 and 2005.  It doesn’t take a rocket scientist to figure out that the bigger your plate the more food you’ll put on it and the more you’ll eat.

            I discovered a great website www.smallplatemovement.org that reports scientific research proving that we eat more when we serve ourselves on bigger plates.  If we consistently ate from smaller plates and bowls we would lose a significant amount of weight without having to give up our favorite food or feel deprived.  Their research shows that how much we put on our plates is environmentally controlled and when we use smaller plates less looks like more and we feel just as satisfied.  Yet we consumed fewer calories.   

            I have battled over eating for as long as I can remember.  When I over eat I always get stomach pain, yet I’m ashamed to admit it, but I still over eat choosing to eat through the pain because the pleasure in the mouth is so good.  I have decided to take the small plate movement’s challenge and eat off smaller plates for one month.  I’ll report back a month from now on July 14^th and let you know what happened.  In the mean time go check out their website.  You'll be amazed.  

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Save Time, Stress, and Money

           If you really want to save yourself time, stress, and money, you will use my Freezer Takeout idea.  If you’re going to take the time to cook dinner from scratch then you want something substantial to show for it. The best way to do that is to double your recipe so you get two meals for the work of one.  If you put half into containers for the freezer before you serve it, you’ll create your Freezer Takeout™.  The cleanup will be identical, and once you’re in the rhythm of cutting the vegetables, it only takes a few minutes more to cut up another pound, so you won’t have to double the prep time. Depending on the dish, you often won’t have to add any cooking time to the doubled version. Therefore, for a minimal amount of extra work and time, you get two meals.

 

           If you do this consistently, your freezer will be full of meals you made weeks or months earlier. On the nights you’d normally run and get fast food, you can walk to your freezer and put something in the microwave.  Add a salad if necessary, and in less than 15 minutes, a home-cooked, delicious, nutritious meal is on your table.  You’ll have the speed and convenience you need, you’ll save money, and you’ll have the satisfaction that you fed your family a home-cooked nutritious meal. They didn’t have to eat something that was too salty, fatty, or sugary because you had no time to cook. 

           Many people don’t like leftovers and many families throw leftovers away. I can understand not wanting to eat the same dish day after day, but once it’s been in the freezer for a few weeks or months you forget about it. When you serve it weeks later, it ceases to be a leftover but is instead a completely new meal. Your Freezer Takeout™ will eliminate all stress when someone asks you “What’s for dinner?”

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

The Fewer Ingredients the Better.

            As America’s Cooking Cheerleader, I am creating the Let’s Cook Tonight Movement.  This is a movement of men and women who are cooking for their families and loving it.  They’re loving it because they are enjoying the many benefits cooking at home provides---better health, more family time, and money saved. 

           If cooking is easy and painless to do, more people will become part of the movement.  Part of making it easy and painless is working with as few ingredients as possible.  To someone who doesn’t like to cook or doesn’t know how to cook seeing a recipe with a long list of ingredients is a big turn-off.  Additionally, rare or exotic ingredients are scary to the non-cook.  They also are hard to find and expensive.   

          I believe in ease and simplicity in the kitchen so I created my menus and recipes with the fewest ingredients possible.  All of my ingredients are familiar and can be purchased in a regular grocery store.  Here is an example.  You can find many varieties of vinegar in your grocery store and an impressive (and overwhelming) lineup of vinegars in specialty stores. It’s most cost-effective to stock only one type of vinegar and to reach for it whenever a recipe calls for vinegar.  In my testing, apple cider vinegar proved to work best and deliver the best flavor. It’s not as sharp as white vinegar and not as flavorful as red wine vinegar, yet it gives the acidity I look for without an overwhelming taste.

         If you like to cook with and dress your salad with flavored vinegars then please continue to do so.  If you want just one type of vinegar to keep in your pantry and cook with then apple cider vinegar will work very well.      

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Do you but the pre-grated cheese product in the can?

            Nothing beats the flavor of imported Pecorino Romano cheese on pasta. Once you buy it and grate it yourself, you’ll never buy the grated cheese product in the can again, the taste difference is that significant. Pecorino Romano is made from sheep’s milk and has a delightful salty, pungent, tangy flavor. Romano cheese and Parmesan cheese are made from cow’s milk and aren’t as sharp.  Italians use only Parmesan on their pasta, but I find it too sweet for pasta; I prefer to eat it in wedges. For all of my pasta recipes, I recommend Pecorino Romano.

             Imported Pecorino Romano is expensive but worth the price. Try a few brands until you find the one you like best. Buy it in wedges and grate it yourself. Wrapped in wax paper, it lasts a long time in the refrigerator. It can also be frozen, creating a slight difference in texture, but the taste will be the same. Because you grate this cheese, you won’t notice the slight texture change on top of your pasta.

             Sometimes the smallest things turn a mediocre meal into a great one.  If you use the pre-grated cheese in the can do yourself a favor and buy a wedge of Pecorino Romano cheese.  Take out your box grater and grate some for your pasta.  It even makes tomato sauce from a jar taste better.  Making food taste great is easy as long as you start with real food. 

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Cooking Vegetables Just Right

            I cook vegetables in ways that ensure they retain the most nutrition possible and have the best flavor. Although I use several methods, cooking them in oil is my favorite. Heat oil on high and add cut vegetables and salt. Salt makes the vegetables sweat so they release their liquid and cook more quickly. You needn’t add any water because the liquid the vegetables release helps them cook without burning. Vegetables cooked in oil have a delicious, intense flavor. I had a friend test some of my recipes and she couldn’t believe how good the vegetables tasted; it was the first time she had cooked vegetables without water.

           Another way to cook vegetables is with a tablespoon of water in the microwave. You can cook them to the texture you prefer and all the nutrients remain in the vegetables.  You can also cook the vegetables along with the meat in the same broth or liquid. That way, you’ll be consuming any nutrients that leach into the liquid.

           The bottom line?  Avoid steaming or boiling vegetables because you lose too many nutrients in the water.  When you cook vegetables in oil without adding water, you retain the most nutrients. If you are going to go to the trouble of buying and prepping fresh vegetables, you want to get as much nutrition from them as possible.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

  

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Meatless Meals Can Be Marvelous

            Once upon a time, Americans believed that if you didn’t get some form of protein with every meal, you’d be protein deficient.  Americans get an abundance of protein. Not eating meat at every meal won’t create a protein deficiency in your body. Even vegetarians have sources of protein.  

             According to the USDA (mypyramid.gov) all we need is 5-6 ounces of protein a day.  The exact amount does depend on your gender, age, and activity level, but 5-6 ounces is not a lot of meat.  If you eat one egg for breakfast, a chicken or tuna salad sandwich, or a burger for lunch, you have easily met your requirement for the day.  Don’t forget that the milk you put on your cereal or the yogurt you ate also contain protein.  That means any meat you eat for dinner is more than your body needs.  Like anything else, too much can be just as bad as too little.  The kidneys work harder to excrete excess protein and there is a belief that you lose calcium from the bones when you consume too much protein.  

             Therefore, if you had protein for breakfast and lunch feel free to go meatless for dinner.  Make a fresh pot of pasta.  Take fresh oregano, thyme and sage and cut them into very small pieces.  While the pasta cooks, heat extra virgin olive oil and add the fresh herbs.  Let that cook for just a minute and set it aside while the pasta cooks.  Prepare a salad of fresh leafy greens.  Drain the pasta and pour the herb infused oil over it and mix.  This dinner is fast, easy, delicious, and has lots of nutrition.  Flavorful and nutritious meatless dishes are usually quick to fix and delicious. Meatless meals can be marvelous.

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

  

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Eating for health and weight really is simple.

           I read about a diet book that promises to be good and supports what I know to be true.  Essentially, its main principle is to eat foods rich in fiber.  I’m in 100% agreement.  Foods that contain fiber are foods that haven’t been processed.  They are real foods, ones that don’t come with a label.  If a food has a label it has been processed in some way. If a food has been processed, something has been taken out, mainly nutrition and fiber, and something else has been added, mainly artificial colors, flavors and preservatives. 

          It doesn’t make any sense to take the good nutrition out of food and replace it with artificial chemicals.  Why not just eat food the way it was originally created?  That is easier, less expensive, and less harmful to your body and the environment.         

         If the majority of your diet comprises real, colorful foods that don’t have a label and you cook them simply and dress them lightly, you will be getting all of the nutrition you need for optimum health and weight.  Eating for health and weight really is simple. 

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

If you suffer with PMS, real foods will bring you relief.

            In Today’s Diet & Nutrition Magazine, May 2010, I read a great article about premenstrual syndrome (PMS) that made a convincing argument for eating real foods.  Just to be clear---when I write real foods I’m referring to foods that do not come with a label and have not been processed in any way.  They are not frozen, canned, packaged, prepared or pre-cooked.  They don’t have a label because nothing has been added to the food. 

            The article stated that many women feel relief from the symptoms of PMS by eating a more nutritious diet.  This just makes sense.  Remember, your body is a factory that takes raw material (food) and processes it to make more of you.  During your menstrual cycle, your hormones are fluctuating so your system is naturally out of balance.  If you then ingest the artificial flavors, colors, and preservatives that are commonly added to processed and manufactured foods your factory has more chemicals to process.

           Give your body a break and eat real foods all of the time.  Eliminate the need for your body to have to deal with artificial chemicals.  This will keep your body in balance as much as possible.  Then when your hormones naturally fluctuate, your body will be free to just deal with that.     

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Wilted greens—cooking doesn’t get any easier than this.

            Need a quick vegetable that is easy to make, good for you, inexpensive and delicious?  The next time you go shopping go to the vegetable aisle and buy any leafy green vegetable that looks appealing.  There are many---Swiss chard, spinach, escarole, kale, broccoli rabe, mustard or collard greens.  They vary in flavor and time to cook, but all of them are packed with vitamins, minerals and fiber.

           Choose one and when you are ready to cook it cut off the thick end of the stem.  Cut the leaves and remaining stems into medium size pieces.  Fill a clean sink with water.  Put the cut greens into the water and gently swirl them around in the water letting the sand fall to the bottom.  Once the water has stopped moving, lift the greens out with your hands leaving the water behind.  Put them in a strainer or colander.   It’s okay if some water clings to the leaves. 

           Heat 4 tablespoons of extra virgin olive oil for 2 pounds of greens and, if you like garlic, brown 2-3 gloves of garlic in the oil first.  Add the greens to the hot oil a handful at a time.  As they wilt, add more greens.  Add ½ - ¾ teaspoon of salt and cover until the stems are tender.  Do not add water.  Cook until they are the texture you prefer firm or soft.  Lower the heat if they are browning before they are soft. 

           Greens are easy to cook and prepare.  They are good for you and have a lot of flavor.  Cooking real food really is this easy.

    

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

  

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.

Go back to your normal routine the minute you get home.

             One of the purposes of a vacation is to get into new surroundings in order to recharge your batteries and gain a new perspective.  Getting out of your normal routine enables you to shake things up and get a break.  Oftentimes you come back with a greater appreciation for the habits you already have in place.

            While I was in Las Vegas for three days, I ate whatever I wanted in greater quantity than I would have ever eaten at home. Vegas is a wonderful destination to indulge in all types of excesses and eating is one of them.  There are restaurants that serve good food with huge portion sizes wherever you turn and there are dozens of hotels that offer buffets that serve all the tasty food you can eat.  I love to eat and when I’m in front of a buffet I over indulge like many people.  

            I must admit that after three days my stomach was not happy.  I gained weight, and I was bloated and feeling lethargic.  I enjoyed every bite, but I did come back with a greater appreciation for the way I normally eat.  When you eat more food than your body needs you are adding stress to your body. 

         On vacation, it is fine to take a break and eat foods that you normally don’t eat.  Enjoying different things, food included, is one of the pleasures of vacation.  Just be certain to go back into your normal routine the minute you get home.  To continue on the over indulgent path is a recipe for disaster for your health and your weight. 

Cooking is easier than you think and you and your family are worth the time and effort it takes. 

Copyright ©2010 by Let’s Cook Tonight, LLC. All Rights Reserved.