Nutrition Procrastination paper -Peggy
Getting started---
Things that will make your life easier
Two sets of measuring cups
Two sets of measuring spoons
Large mixing bowls
Large pans
Large mixing spoons
Heavy freezer foil
Freezer bags
Permanent marker
Timers
Crock pot
Multiple trash containers-brown paper bags
Stapler
Electric can opener
Small scoop
Things to do before you cook
Getting started—
1. Can do it by yourself ----- two together-----no more than two
2. First time chose about 5 to 7 meals
Recipes can generally be divided into two categories ----
1. fully cooked
2. assembled and ready to bake
Cooking methods----
Cooking methods----
1. Crock pot recipes
2. Stove Top recipes
3. Oven recipes
4. Assemble recipes
Shopping list----
1. Take time to plan menus----its easier to plan a head than just before dinner and you walk around the kitchen for 20 minutes trying to decided what to cook.
Recipe cards---
1. Once you decided on recipes put on a 4x6 card
2. When cook tape to kitchen cabinets
3. Make labels –name of recipe----baking instructions------date-name of person
Or any other information.
4. Master copy of dinners -----how many in the freezer----Cross out when used.
Tape on frig.
Tips
1. Save Money average $2.50 to 3.50 per meal plus side dishes –veggie—fruit—etc
2. Spends less on food if you serve soup once a week
3. Most meals are put in zip lock bags ---you will have freezer.
4. Casserole meals like lasagna put in plastic zip bowls---serving dishes after frozen take out of dish.
5. Because you have made a shopping list you will have time to add grains
6. Chose foods that are low in fat like cream cheese –cottage cheese etc
7. Use less cheese and meat -----add grains
8. Cheese -buy the shredded saves valuable time---same cost as block
9. Cook chicken in oven bags with Grill Mates Montreal Chicken sprinkled on top
10. Use dried onions instead of chopping fresh
11. No need to cook lasagna noodles or manicotti tubes –noodles absorb moisture during freezing, thawing and baking.
12. Cook pasta for half the time recommended on package.
13. You can’t freeze raw potatoes they go brown
Use frozen potatoes or partially cook potatoes
14. Garlic use bottled
15. Great time to try a new recipe
Menus to cook
Crock Pot-----Taco Chicken---Black beans—Zatarains Jambalaya Rice –taco shells
Stove Top-----Senate Bean Soup------Hamburger Soup
Oven Ready-----Meat Balls----Porcupine meatballs----Can pre cook or freeze
Assembly--Ham and Chicken casserole--Cheese and Ham casserole--baked beans
With the rest of the ham freeze sliced and serve with side dish of baked beans or sour cream potatoes.
Shopping list for menus---divided onto sections—vegs—cans—meat—dairy-grains
Miscellaneous---Check what you have on hand---buy as needed
Our Favorite Quick Meals and Tips
1. Cook hamburger (with onion) put into serving size bags freeze
2. Taco Soup—put tape around cans
3. Potatoes pearls from cannery
4. Quick Fix chicken
5. Chicken and Seasoning packets stapled—side dish sour cream potatoes
6. Haystacks
7. Turkey
Sneak nutrition tips
There are 3 levels of sneak nutrition
1. No work—Teff ---tiny grain yet powerful
*150 grains of teff to equal one grain of wheat
*Teff surpasses wheat in nutritional content
*Teff originated in Ethiopia
*Teff seeds were found in bricks used for the Egyptian pyramids back in 3359 bc
*Used in many ways Substituted for seeds, nuts, poppy seeds, stir fry casseroles, pancakes , waffles, pizza doughs
2. Cooked grains
Quinoa----Super Grain by nutritionists
*Andean 3000bc
*most complete food it furnishes all essential nutrients for living
*One of the easiest ways to prepare it is to just mix it with rice. It sort of disappears into the rice making it perfect for sneak nutrition
*it is perfect in salads, soups and casseroles.
To cook just like rice
Oat Groats---oats have been around for so long there isn’t any record of its first appearance.
*Whole oat groats are oats that have had the hulls removed and have been heat treated to stabilize enzymes
*Prepared in many different forms cereals, ground for bread, cookies and salads.
2 cups water 1cup oat groats simmer 90 minutes
3.Milled or ground –you need a grinder
*Encourage Sister to invest in a mill
Spelt ---Used for hundreds of years until the late 1800s when wheat was introduced . Wheat out produced spelt by about 80%
*Spelt is and excellent alternative to wheat Because this grain is unhybridized and contains low gluten
*It can be used in almost every recipe where wheat is mentioned
*It is lighter and easier to digest than wheat.
www.houseoforder.com---Meal planning
“Dinner is Ready” By Deanna Buxton—found at Desert Book
Cooking with Chef Brad –Those wonderful Grains
"Set for Life” By Jane P. Merrill and Karen M. Sunderland
“Marlene’s Magic with Food Storage” By Marlene Petersen
Kitchen Kneads—for grains---
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