Preparing more food at home is always one of my first suggestions for families who want to adopt a healthy lifestyle. The study found people who ate less food in restaurants had less weight and had better quality diets, and new research presented at the annual meeting of the American Heart Association showed more consumption of homemade food can also protect against type 2 diabetes. Eating nearly 100,000 middle-aged men and women and finding those who are ready 11 to 14 lunch and dinner at home each week an average of 13 percent less likely to develop type 2 diabetes than those who eat 6 or less Participant's homemade meals Who eat home food most often also malnourished.
Making the decision to cook more is a big change in your routine, which means it's one of those commitments that can be easily done for a few weeks but is hard to instill as a fixed habit. Here are some strategies that can help you reduce your dependence on restaurants and fast food for good without actually fulfilling your daily schedule.
1. Write an Eating Plan
Before going to the grocery store, plan a one-week dinner. You might get lost on your schedule a bit, and might even order pizza one night instead of making turkey meatloaf from scratch, but if you've prepared a weekly menu and grocery shopping, chances are you'll be much better. To follow up.
2. Make friends with Freezers
I am a big fan of the philosophy of "cook once and eat twice", because hoarding food in your fridge will save you from ordering takeout as you crunch for time. You may be too easy to hear this tip in the article at any time, but if you still have not planned a good meal please listen to me: Yes, it takes more time to cut additional vegetables as you double the recipe, but the total preparation time usually does not increase as time Cooking is almost the same (and you only have to wash the dishes once). Plus, you can prepare a freezer-free meal on weekends or whenever you have the most time, so you do not have to feel rushed and stressed out while cooking. You can even invite friends or family for longer, put on good music, and make the day by spice up everyone's refrigerator with healthy fast food supplies. And I tell you, this is a great feeling to come home after a long, busy day, throw a pack of frozen gumbo into a pan, leave, and 30 minutes later serve your family a nourished, nutritious start dinner. Soups, stews, chili, turkey meatballs, pulled chicken or pork, taco filling, and spinach lasagna all froze and reheat well.
3. Follow the Method, Not a Recipe
Once you have mastered basic techniques for versatile dishes such as saute and pasta with vegetables, you can create endless variations using the ingredients you have without having to reference recipes. For example, stir whole wheat pasta (or farro, or other favorite grains) with feta cheese, roasted red peppers, and artichokes for Greek-inspired dishes; Sundried tomatoes, spinach and mozzarella for the Italian version; Butternut squash and ricotta for autumn; Or peppers, zucchini, and cherry tomatoes for a summer interpretation. In the same vein, you can use different mix-ins to create a new version of a standard turkey burger, or slice the basic frittata by varying the vegetables, cheeses, and condiments you add to the egg.
4. Simple and simple menu
If you spend a lot of time preparing delicious dishes, do yourself a favor and keep your accompaniments as short as possible. Easy choices include baked sweet or sweet potatoes, brown rice or other grains prepared in rice cooker, spinach spinach salad, simple salad salad salad with carrot or cucumber slices, and of course frozen vegetables like broccoli and green beans. If you have a few more minutes, you can bake almost any vegetable by cutting it into bite size pieces, rolling with olive oil, and baking at 400 degrees for 20 to 30 minutes, or until the vegetables are tender and browned. On the edge.
5. Fire Up Your Slow Cooker
I am so glad this gadget makes a raging comeback, because now you can find recipes for pot food jugs all over the web. Spend a few minutes preparing and measuring the ingredients in the morning (or the night before) and you will be greeted with the attractive aroma and ready-to-eat dishes as you walk in the door. If you do not have a slow stove, you can buy a good model for a price below $ 50 (this also gives a nice Christmas present). Build a collection of six to eight recipes your family enjoys, and make one day of the week "slow cooker day day" to give yourself the expected death sentence.
6. Get Inspired From Blogs and Magazines
It has a great collection of recipes and is well organized so as not to make weekly menu planning less than a task, and as you make your favorite dishes over and over again, you will become more efficient as you prepare. To get a solid idea, I recommend to peruse a healthy cooking magazine like Cooking Light and Eating Well. With each month's edition, you get dozens of seasonal recipes made with whole foodstuffs - and a year's subscription fee of less than a single cookbook. Food blogs are another great source, as many home cooks are becoming presidential when developing food. I use one tsp website. To catalog all my favorite recipes from all over the web in one location so I have a master database to choose from when I need ideas.
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