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Simply Cook and Enjoy !

Simply Cook and Enjoy !. DIETITIANS OF CANADA NUTRITION MONTH March, 2014. Back to Cooking Basics:. Make healthy, delicious meals More homemade meals = better food intake Less restaurant and prepared foods Pass on life skills to our children. Why cook?. In a Hurry?.

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Simply Cook and Enjoy !

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  1. Simply Cook and Enjoy! DIETITIANS OF CANADANUTRITION MONTH March, 2014

  2. Back toCooking Basics: • Make healthy, delicious meals • More homemade meals = better food intake • Less restaurant and prepared foods • Pass on life skills to our children Why cook?

  3. In a Hurry?

  4. Take a kitchen shortcut with healthier convenience foods. • Light canned tuna or canned salmon • Pre-cut butternut squash • Canned legumes such as chickpeas or lentils • Canned diced tomatoes • Shredded cheese • Eggs • Plain frozen fish filets • Frozen vegetables and fruit • Fresh or frozen whole wheat cheese tortellini • Whole grain pizza crusts

  5. Cook good for you meals in less time than take-out! • Quesadillas filled with… • Shrimp or tofu sauteed with… • Whole grain pita pizzas topped with… • Sandwiches filled with…

  6. Double Up! Make a double batch of breakfast on the weekend. • Whole Grain Pancakes • Oatmeal • Vegetable-filled frittata

  7. Make it Easy!

  8. Cook once. Eat twice! • Grilling chicken or fish? Grill a couple extra pieces for sandwiches. • Roasting veggies? Roast extras to toss with pasta or barley or to top a pizza. • Serving chili? Make a bigger pot and use extras to make enchiladas. • Salad with supper? Make an extra-big salad and put some in the fridge – undressed – for tomorrow’s lunch.

  9. Cooking dinner is a snap withsatisfying one pot meals! • Go Quick: simple skillet fajitas • Go Slow: satisfying slow-cooker stews

  10. Tools of The Trade Along with quality pots in different sizes, stock your kitchen with these 5 basic tools: • Sharp knives • Box grater • Immersion (hand-held) blender • Steamer basket • Instant-read thermometer

  11. Budget-Friendly Ideas

  12. Put more plant-based protein inyour pot. • Stir up minestrone soup with black beans, chickpeas or lentils • Make a quick chickpea curry for a totally meatless option • Add cooked lentils to ground beef for luscious lasagna • Add black beans to ground turkey for tasty tacos

  13. Get saucy! Make your own spaghetti sauce with just a few ingredients and these simple steps: • Lightly sauté onions and garlic in a little olive oil • Add low-sodium canned tomatoes and simmer • Season with freshly ground pepper and herbs such as basil or oregano • Try adding mushrooms, zucchini and chopped spinach

  14. Family Affair

  15. Kiss! Keep it Simple Sweetie! • Give kids easy tasks, such as stirring, when you’re in a hurry. • Cook on weekends, when you can take more time to teach skills. • Choose easy-to-follow recipes with lots of tasks kids can help with. • Prepare some ingredients before you start cooking.

  16. Bring a little fun to your kitchen with a family cooking challenge. • Choose a cookbook, food magazine or website. Each family member picks one recipe to try. • Each person makes his or her recipe for the family. Kids might need help. • When all dishes have been tasted, rate the recipes. You might discover a new family favourite!

  17. Frosty about kids cooking? Smoothies are a super way to introduce kids to the kitchen. • The only tool you need is a blender. • Let kids create their own frosty combos with frozen fruit, bananas, yogurt and milk. • Be adventurous. Add spinach or carrot.

  18. Cooking by Numbers

  19. Cooking for One…or Two • Make breakfast for dinner! • Switch it up with stir-fries. • Get fresh with simple dinner salads for two.

  20. Get social! Host a cooking party. • Invite your friends, and instead of cooking for them, cook with them! • Have guests bring ingredients and share the tasks. • Start simply with trusted favourite recipes. Or experiment with a new cuisine and learn new skills. • Once the cooking is done, relax and enjoy a delicious meal together.

  21. Cooking 101

  22. Give healthy cooking a whirl! Think outside the salad spinner. • Blend a handful of spinach or kale into a fruit smoothie. • Mash cooked cauliflower together with potatoes. • Add puréed butternut squash to homemade macaroni and cheese. • Shred carrots, zucchini or onions into spaghetti sauce. • Stir canned puréed pumpkin into whole grain pancake or muffin batter. • Sprinkle berries onto breakfast cereal or yogurt.

  23. Simple Swaps

  24. Taste is king. Add some zing! • Red pepper flakes • Fresh lime juice • Garlic • Ginger • Cinnamon • Cheese • Pesto • Nuts

  25. www.dietitians.ca • Check out recipes, cooking tips and healthyeating information. • Watch videos of dietitians serving up cooking tips. • Find a dietitian in your area.

  26. Get the Apps! Download for Free Dietitians of CanadaApps for the iPad and iPhone • Eatipserat www.eatipster.com • Cookspirationat www.cookspiration.com

  27. 2014 Nutrition Month OFFICIAL SPONSORS

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