We all have that sort of day where cooking is hard, and that day for me was yesterday.
As a meal planning coach I preach the art of cooking and planning ahead, and so it happened to work out in our favour last night, and I wanted to share a couple of tips to help make sure it works out most of the time for you too. Because it's unrealistic to assume that we will always feel like cooking. Am I right?
Convenience will always win over intention. We can have the best intentions ever but still find it hard to make them happen when we're *that* exhausted. Here are a couple of food rules I live by:
Consider what you can do to make life easier for yourself tomorrow, and start doing it. One baby step at a time will completely change your life.
Have a great day, friends!
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Freezer Meals- Getting Started
In our fast-paced lifestyle, eating a traditional meal of "real food" seems to have been left behind. We're simply too busy, too tired, too overwhelmed, too overextended to get it done. We are shown ads constantly (just watch for it the next time you're watching live TV- you'll be amazed) about how wonderful it is to be eating out instead of cooking at home. There are ads for junk food, diet food, weight loss programs that include the food, and fast food. The themes continue in sitcoms and books. Cooking at home is a dying art.
Our recent Canada Food Guide, unveiled in January, places a high importance on eating with others, enjoying whole foods, limiting processed foods, and so on. But there's not a lot of awareness put into the "how" of home cooking. In fact, it's laughable, and it's exactly the kind of information I found when I was a new mom and trying to sort out meal planning for my life with a squalling infant, no sleep, no energy, and healing a post-partum body. It didn't translate then, and it doesn't translate now.
How do you implement it when you are literally away from home more hours than you sleep? When you've got a household to run and a million things on your "to do" list?
The thing is, it's complicated and different for everyone. No two people share the exact same meal planning complications. But here are a few ideas to start you thinking, and I'm just a phone call away if you want to get serious about cooking at home.
For more information on meal planning that suits your life, let's talk.
All the best, friends! Stay warm!
I remember a few years ago having a text conversation with someone while I was cooking dinner. I was having a rough day, mentally and emotionally speaking, and was trying to explain to my friend why cooking dinner was helping. "It's my therapy," I finally wrote. "I find it helps to settle my mind, the repetition of chopping and measuring, stirring and mixing calms me down and makes me feel better. It puts my head in a more settled state. I can make clearer decisions".
This statement probably won't resonate if you're not a cook, if putting dinner on the table is a chore right up there with scrubbing toilets or mirrors, and that's ok. But for those of you out there who "get" me, those of you who find a simmering pot of something savoury a comforting and peaceful thing to enjoy making, know that we are not alone in this.
There have been studies done to confirm why this is so, apparently. And it boils down to something called "behavioral activation", according to this article.
The next time you're having a rough day and find yourself cooking something to settle your mind, know that you're not alone. I'm probably doing the same thing, too.
Until next time, friends!
I love summer!
I love the blue skies, the sunshine, the warm breezes, and the bird song. I love the lazy days, the play outside, the lack of routines. I don't love heating up the house with cooking, however, so now is the time I start cooking ahead to make summer easier for us at meal times.
I realized today that we're well into summer weather already, and I'm fortunate to have had a jump start in freezer stocking, but it's never too late to start planning and executing some of these tips and tricks for yourself. Here's a short list on ways to get started planning for your own hot-weather meal ideas.
1. Make a list, brainstorming all the foods you like to eat in the summer
2. Separate that list into its cooking needs- grill, slow cooker, stovetop, oven, no cooking, etc.
3. Note what requires cooking, and research if (and how) it can be done ahead of time.
As a family we like to eat a lot of fresh fruit, vegetables, and sandwiches in the summer, but we also enjoy "bowl foods", such as chili and meat sauce and pasta.
Having lean proteins cooked and sliced in our freezer means sandwiches are easy to pull together, and by consciously doubling our chili, meat sauce, casseroles, and meatballs now means there's a supply of meals ready to pull out and reheat. I plan on roasting chicken this week as well as cooking a pork loin in the next week or so in order to put away extra cooked meat for summer. It also makes sense to batch cook rice and quinoa to keep in your freezer so your side dish is ready to serve or turn into something else, such as fried rice, filler for meatloaf, or a salad ingredient.
Recognizing that sometimes summer isn't hot in Alberta, there are also frozen portions of cooked soup ready to reheat on those dreary days or for quick lunches or dinners to serve with salad and sandwiches.
Did this jump start your ideas? I hope you have found some inspiration to keep summer happy and carefree. Cooking doesn't have to stress you out, and I'm happy to offer you custom-built solutions for your situation. Email me here to learn more about my pre-summer cooking mini session.
All the best today, friends!
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Cool Summer Meals
Planning Meals in the Heat
Having a stocked fridge is more complicated, because it has a lot more to do with knowing what you have and using it before it rots then the pantry or freezer.
Our fridge has a lot of condiments- different types of hot sauce, bottled salad dressings for when I'm running low on ingredients or time to make my own, and flavourful sauces for stir fry's and meals such as soy sauce, rice vinegar, maple syrup (the real stuff!), and dijon mustard. I think condiments could take over the world if we let them, and they are one of the groupings in a fridge that can definitely get out of control. If you haven't looked at your condiments lately, spend a few minutes getting rid of expired, old, or moldy items. I've seen jarred garlic, ginger, and jam go moldy, so never assume it's ok if it's been a while since you've opened it.
We have grapefruit accessible as my husband eats that every day for breakfast and they are too big to fit in my fruit crisper. I have the baby carrots my son loves ready to go and easy to see in a container on the lower shelf. I've grouped all my dairy together in 3 places- cheese strings in the pull out drawer on the bottom for the kids to grab for their lunches, coffee cream and milk in the middle, and cheeses, yogurt, and sour cream on the lower shelf next to the carrots.
All our leftovers are hanging out together by date- yesterday's leftovers on the top, and previous ones in the middle. Today I'm assembling the leftover moussaka ingredients to make one for the freezer, and that will clear out the middle space to leave room for any other leftovers we make.
My crispers are full of vegetables and fruit. We generally plan our meals around what's living in these drawers, because if something is going to go rotten and get thrown out, it's vegetables and fruit. We have lettuce, beets, carrots, parsley, and celery in the one...apples, oranges, clementines, and kiwi in the other. Before I buy more vegetables and fruit these need to be substantially emptied. I have a butternut squash living up on the top of my fridge with leftovers, and that is going to be roasted tonight for dinner, and we'll eat steamed beets as well.
I'll share a couple of ideas to make the most out of your fridge space. Please don't hesitate to connect with me if you need some more personalized help :)
A stocked fridge is more personal, depending on what you like to eat. A wide variety of fruits and vegetables, dairy, and condiments are my main go-to's when planning meals and snacks. The point of shopping for fresh food each week is to eat what you buy, so plan your meals and stick to your list. It's so easy to go overboard with good intentions when shopping, especially when you've got people with you or you're hungry to begin with, but that's how food waste happens.
Your fridge and freezer are the perfect places to put together flavourful, healthy meals that make your tastebuds sing. You can make your food budget go so much further when you cook for yourself, and I encourage you to find a way to incorporate more of this in your own life. Not only will your wallet thank you, but your body will as well. I offer a meal-planning service that can be personalized to you, your time, your tastes, and your fridge/freezer/pantry. I'd love to chat to see how I can help you use what you have!
Enjoy your day friends! If you enjoyed this post, please share it. I'd love to see you hop over to my Facebook page, where I post almost daily tips, tricks, recipes, meal plans, and interesting news from the world of food and nutrition. Come "like" me so you don't miss anything!
Over the years I've observed that I have a well-stocked pantry compared to many people, and I'm often surprised by what's NOT in people's pantry's. Let's chat about a well-stocked kitchen over the next few blog posts and see what all the fuss is about!
Keeping a well-stocked pantry can be the difference between whipping something up for a meal and ordering in (or going out). It's not a big deal if you don't think it is, but if you feel guilt, shame, or regret every time you go out when you would rather not, this is one of those things you can do to take control and find some satisfaction and happiness in your kitchen.
Keeping your pantry stocked enables you to run a more efficient and organized kitchen. It makes your meal planning and grocery shopping easier and quicker, and by keeping everything organized and knowing what you have means less time and money is wasted. It's so important, in fact, that I offer pantry audits as one of my services, because it's one of those places in our homes that seems to encourage chaos. I encourage you to do your own pantry audit before you run out to shop for your staples- you may find things in there you forgot you had!
We'll go over fridge and freezer stocking another time, and at the end of it all we'll put together a list of a few ideas of meals you can throw together with what you have.
Some standard pantry staples:
My stocked pantry includes items most people would probably not consider as basics, but we don't let ourselves run out. These items include all of these above plus:
There are overlaps, of course, between fridge and pantry. If we open the salsa, for example, it lives in the fridge. And we keep our ketchup in the fridge too, though I hear it's shelf-stable and refrigeration isn't required.
Here's a recipe using basic pantry ingredients to create baked beans in the slow cooker- a perfect recipe for the weather we are enjoying today in Fort Saskatchewan!
Have a comment? Want to tell me what I missed (or added) that makes my stocked pantry different than yours? Feel free to leave a note for us here or hop over to my Facebook page and start the conversation there.
Have a great week, friends!
The first words I hear after school are "I'm hungry, what can I eat?"
Can you relate?
Sometimes it's a simple question to answer because I'll plan for it and have snacks ready, or at least have a suggestion about what they can grab.
Other times though, not so much.
To really feel that sense of pleasure when you know the answer, you need to plan for it, and that is something that is true for everyone- no matter what kind of snacking style you're working with.
Starting with an inventory of what you already own is a great idea. It saves you time and money in the grocery store. It helps fight food waste which benefits the environment. Check your fridge, freezer, and pantry. Is there something in there that can be transformed into a snack?
I'm not saying my kids would eat all these snacks all the time, but taste buds change as we grow and I have no doubt that my picky second son will soon enjoy foods he currently turns his nose up at.
Preparing homemade snacks will, generally speaking, always be better for you then the processed snacks you can buy at the grocery store. If you can find a system that works for you, in the time you have, using your freezer to store snacks (such as muffins or cookies) or having a dedicated snack space in your fridge will go a long way to reducing or even eliminating the frustrations that come with having to prepare meals and snacks when you aren't ready to do so.
You can take these sorts of steps for your other meals, too. Spend some time thinking about what you can do with what you have. It's kind of like a puzzle to me, figuring out how to use what we've got. Sometimes it's easier than others, and remember that everyone finds themselves in an uncreative spot from time to time.
Happiness grows in tandem with planning. As uncertainty decreases and stress decrease, happiness steps in to take its place.
A few weeks ago I posted about why I like to use romaine lettuce in a different way than just a salad- and this is true of swiss chard, too. I really enjoy my weekly test kitchen because it challenges me to think about food in a different way than I usually do.
This summer I’ve used swiss chard as a topping for my burgers, in a salad, sliced up and cooked into a Vietnamese Noodle Soup, and now as a rolled appetizer, stuffed with strawberries and fresh cheese, and served with a balsamic reduction for dipping.
I know it may sound complicated to try new things. It can be scary, and maybe (like I used to be) you’re a little bit worried it won’t turn out and you’ll be wasting food by throwing it away.
While that IS a possibility, I would like to pose another perspective: trying something new is never a waste, even if you have to throw it away (and that’s a rare occasion!)
Most of the time the finished outcome will not be so bad it has to be tossed, and consider the alternate outcome- you may discover something new you love!
When testing my swiss chard appetizers, I started small, making just 2- one for my husband to try, and one for me. Both of us enjoyed them, so I plated a few and brought them to a family event so I could test them on other people too.
The overwhelming consensus was “these are really good”. And if they weren’t good? I would have known before I made a bunch and brought them to the party because I started with just 2. A few ingredients and a little time means it's not a big deal if it doesn't work out.
Here are a couple of ways to introduce something new to your cooking repertoire:
Hopefully you’ve got some interesting ideas cooking up in your head now! Enjoy your day, friends.