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Quick & Healthy Cooking

Quick & Healthy Cooking. Presented by RockWell. Overview. Why cook at home? Healthy cooking Planning Healthy snacks Recipes. Why cook at home?. Saves money and time Can control ingredients (salts, fats, etc.) Create balanced meals Weight and portion control Avoid food poisoning.

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Quick & Healthy Cooking

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  1. Quick & Healthy Cooking Presented by RockWell

  2. Overview • Why cook at home? • Healthy cooking • Planning • Healthy snacks • Recipes

  3. Why cook at home? • Saves money and time • Can control ingredients (salts, fats, etc.) • Create balanced meals • Weight and portion control • Avoid food poisoning

  4. Cooking Healthy - Methods • Broiling or grilling • Poaching • Sautéing or stir frying, using minimal fat • Steaming • More time: • Baking or Roasting • Braising

  5. Cooking Healthy – What to use? • Healthy fats when needed • Olive • Canola • Walnut • Grapeseed • Sesame • Peanut • Vegetable • AVOID: butter, lard, or shortening • Use spices, herbs, lemon juice, or vinegar instead of salt • More information: http://www.webmd.com/food-recipes/features/healthy-cooking-oils-buyers-guide

  6. Quick & Healthy – Stock your pantry • Flavors: spices, herbs, garlic, lemon, onion, olive oil, and vinegars • Fresh or frozen fruits and vegetables • Plain yogurt • Eggs, low fat cuts of meat, & fish (fresh or frozen) • Whole grain rice/pasta/bread/pitas • Beans (low sodium) • Canned tomatoes/salsa (low sodium) • Vegetable or chicken stock (low sodium)

  7. Planning ahead • Make a plan! • Make sure you have all the ingredients you need, grocery list! • Do prep work for meals; cut up vegetables, meats, thaw anything • Use a slow cooker

  8. Cooking Healthy - Substitutions • Plain Greek or regular yogurt for sour cream and mayonnaise • Zucchini ribbons, spaghetti squash, or whole wheat pasta for regular pasta • Applesauce or mashed bananas in place or fats or sugar when baking • Low-sodium varieties of soups, sauces, and marinades • Low-fat or fat free dairy products • Avocados in place for oils when baking, and in place of mayonnaise for dips & sandwiches

  9. Healthy Snacks • Cut up fruits and vegetables • Yogurt with fruit • Homemade hummus with vegetables or whole wheat pita • Handful of nuts • Guide: around 150-250 calories, 3g fiber, 5g protein

  10. Find recipes • http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans • http://www.eatingwell.com/recipes_menus/collections/quick_healthy_dinner_recipes • http://www.foodnetwork.com/healthy/packages/healthy-every-week/quick-and-simple.html • http://www.cookinglight.com/food/quick-healthy-recipes-00412000077176/ • More information: http://www.webmd.com/food-recipes/features/healthy-cooking-tricks

  11. Activity • Make a meal plan for 1 week. Were you able to stick to it?

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