Cooking for Yourself: Getting Started

INTRO:

à Often have no idea what to prepare for dinner and don’t have the time to whip up elaborate meals.

à Answer concerns about how to eat healthfully on a tight budget, with a busy schedule, and with little cooking experience.

à Will not see lengthy lists of ingredients, confusing instructions, or long cooking times.

à Will see recipes that contain minimal ingredients, are easy to cook and taste great.

à Provide alternatives to fast food and take out, many recipes can be prepared in the same time as it takes to have a pizza delivered.

à Key to healthy eating is a balanced diet that includes a wide variety of foods.

WHAT YOU WILL NEED:

à I am opening with tips and suggestions on getting started in your first kitchen. (Section contents break down)

à Helpful Equipment

In order to be successful you need to have the right equipment. It is not necessary to spend tons of money on top of the line kitchenware, but it is important to invest in the basics. To facilitate stocking your new kitchen, I have provided a list of items that I have found are either a necessity or very helpful for any kitchen. You may find that you do not need to invest in all the items based on your eating habits.

Skillet or frying pan

Two medium sized pots with covers

Sharp Knife (1 large and 1 small)

Spatula

Large Cooking Spoon

Can Opener

Silverware, cups, bowls and plates

Colander

Measuring cups – buy a full set or two large ones

Measuring spoons – buy a full set

Wooden spoon

Cutting board – buy 2, one for meat and one for everything else

Potholders/Oven mitts (buy 2)

Aluminum foil

Plastic wrap

Plastic containers – you can wash and save the containers that held yogurt, cottage cheese and other foods.

Mixing bowls (one medium size and one large)

Casserole dish – make sure it’s ceramic or oven safe

Cookie sheet

Vegetable peeler

Microwave

FOOD ESSENTIALS:

Stocking your kitchen with some staple and frequently used items can end up saving you time, money and frustration later. It’s common to begin preparing a dish only to realize soon after, mid recipe that a necessary ingredient is nowhere to be found. My hope is to help minimize the frustration that can result from these scenarios by providing a list of useful items to keep in your kitchen.

à Frozen Foods

Frozen foods have a very long shelf life and they are often easy to prepare.

Frozen vegetables

Fresh produce is the best, but frozen vegetables last much longer and are easy to prepare. There's more to frozen veggies than peas and corn; you can buy squash, spinach, cauliflower, broccoli, okra, and just about anything else. Frozen vegetables are more expensive than canned ones, but not by much, and they taste better. Defrost a bag and throw it in a casserole

Frozen Fruit

When fruit is out of season, this is a great alternative for a quick and healthy snack. Personally, I think frozen strawberries are a little slimy, but other fruit fare better.

Frozen orange juice

There's no easier way to insert a little quick nutrition into your day. Yes, fresh orange juice is tastier, but frozen OJ is dirt-cheap.

Frozen ravioli or tortellini

These are more expensive than buying dry pasta but worth it.

Big bags of frozen chicken breasts or fish

Fresh chicken and fish is tastier, but this stuff isn’t bad and its much cheaper. After a long day, there’s nothing like being able to make yourself a quick meal like this.

Frozen Bagel

These are cheap, have a long shelf life and are easy to toast. Also look for frozen English muffins.

à Fridge Foods

Perishable foods spoil much more quickly than most foods that you keep in your freezer or your cupboard, so buy small quantities and make an effort to use all the food before it goes bad.

Milk

Bagged Salad and vegetables

If you have a busy schedule (and who doesn't?), bagged salads and vegetables are awesome. Keep in mind that they can be a little pricier than vegetables that haven't already been cut up. Bagged baby carrots are great to have around for a healthy snack.

Fresh fruit

Try to keep a little around, and more when it’s in season. It’s cheaper to buy frozen or canned fruit.

Yogurt

Always a quick and nutritious breakfast or snack before class.

Eggs

If all else fails, you can always whip up some scrambled eggs.

Cheese

The slices are convenient, but it’s cheaper to buy a big chunk. Try some cottage cheese for a great source of protein and calcium.

Cold cuts

You can buy meat sliced in the deli, but this is more expensive than buying the prepackaged meats. Some of this stuff is really unhealthy, so read the labels.

Pita bread and hummus

Instant healthy and satisfying lunch.

Butter or margarine

à Cabinet Foods

Buy in bulk, especially when things are on sale, and you’ll be well on your way to successfully cooking on a budget.

Cooking Oil

If you're going to be doing any kind of easy cooking, you'll need a container of oil. Olive Oil is the healthiest option, and worth paying a little extra. No need to buy the gourmet Food Network variety of olive oil; something simple and on sale will do fine.

Soup

Soup is perfect for buying in bulk or on sale.

Instant oatmeal

This may be the world’s most healthy convenience food, and an easy ticket to a warm breakfast. Add some fruit.

Rice

Easy to prepare and cheap you can find countless varieties of rice.

Cold Cereals

Stock up for easy breakfasts and comfort food.

Macaroni and cheese

Don’t live on the stuff, but there’s nothing wrong with mac and cheese for a quick meal. You can use macaroni and cheese in casseroles also.

Canned tuna

Make it into sandwiches, toss it into salads or casseroles.

Onions and potatoes

If you’re serious about cooking now and then, these are important basic items to have.

Peanut butter

Definitely an essential….as long as you’re not allergic.

Pasta and sauce

There's a whole lot more in the world of pasta than spaghetti. Buy a bunch of different kinds of dried pasta and keep them on hand. You can spend plenty of money on sauce, but sometimes a cheap can with some garlic and herbs thrown in is just as good.

Apples

Apples don’t go bad as quickly as some other fruits, and they’re available almost all year round. Bananas and oranges are great for quick, healthy snacks as well, but they go bad much more quickly.

Dried fruit

There are so many kinds: raisins, craisins, apricots, apples, you name it! Dried fruit is an energizing exam week snack.

Canned Nuts

Another energizing snack.

Microwave popcorn

A quick and satisfying snack.

Instant pudding or Jello

An easy and cheap treat.

Powdered drink mix

Things like Crystal Light or ice tea mixes are way cheaper than buying lots of soda.

Nonstick cooking Spray

à Herbs, Spices and Seasonings

Dried herbs are relatively cheap and can last a long time if you keep them out of direct light and away from the heat. Yes, it's true that herbs and spices taste better fresh, and that containers lose some of their flavor after a while. So go ahead and use fresh ones for a special occasion, but for everyday quick and easy meals, keep a collection of dried ones on hand that won't go bad. Herbs and spices can be kind of pricey sometimes, so look for super cheap containers in dollar stores. Natural foods stores often let you buy small quantities of spices, which can save money because you don't have to buy a huge container of something you won't use often. Some spices to consider keeping on hand are:

* = Favorite choices

*Pepper

*Salt

*Basil

Dill

*Garlic Powder

*Garlic Salt

Chili Powder

Onion Powder

Cumin

Tarragon

Bay Leaf

Nutmeg

Parsley

Curry Powder

Paprika

*Oregano

*Cinnamon

Sage

Allspice

Thyme

Rosemary

Celery Salt

*Oregano

à Condiments/Fridge foods

Many condiments you keep in your refrigerator, so keep in mind that those go bad eventually. Condiments are not usually very expensive, but never underestimate the value of hording little packets from fast food joins and Chinese restaurants. Here are some condiment suggestions:

Ketchup

Mustard, yellow or brown

Salsa

Salad dressing

Mayonnaise or Miracle Whip

Butter or margarine

Barbecue Sauce

Parmesan cheese

Pickle relish

Soy sauce

Steak sauce

Worcester sauce

Tabasco sauce or similar hot sauce

Lemon juice

Vinegar

Honey

Sour cream

Sweet and sour sauce

Chocolate syrup

Tartar sauce

Cocktail sauce

Creamy horseradish sauce

COOKING TERMS:

I hope to quell any fears and confusion about the often confusing cooking terminology by providing a brief list of frequently used terms and their definitions.

Broiling

Whether it is fish, pork chops, or steak, the key to broiling is in the broiling pan. Always place a sheet of aluminum foil in the bottom of the broiling pan so that the food is easy to turn and clean up will take only 5 seconds (just throw away the foil). Often broiling is done close to the heat source, but every oven is different so you will have to experiment with distances of food from the heat source for best results.

Steaming

The only way to steam clams and the best way to cook vegetables is by steaming. Place steamer or metal colander in a pot with enough water so that water level comes up to just below the bottom of the steamer. Add vegetables, cover pot and turn heat on to high. Let water boil. The best way to see if vegetables are ready is to taste them every once in a while. Some people prefer their vegetables crunchy (blanched), others like them soft.

Baking

Baking meat and vegetables is essentially the same. Preheating the oven prior to introducing the food is helpful but not required. Choose a dish for baking that will not be a hassle to clean up (or use the old foil-in-bottom-of-the-pan trick).

Blanch

The point of blanching is not to cook the food (often a fruit or vegetable), but rather to soften it so that it may be peeled more easily or cooked ever so slightly. Submerse the item in boiling water for a minute or two (the length of the time depends on the food). It should soften and the skin should become easy to remove. If you haven’t blanched for long enough, the skin won’t peel. In this case, just dip the food back in.

Blend

To mix well.

Boil

When you’ve heated a liquid to a boil, you’ll see bubbles bursting up from the bottom of the pot. There are different degrees of boiling: a violent boil, a moderate (or rolling) boil and a slow boil (simmer).

Chop

The general idea is to cut into small pieces. If you’re going to be cooking the food you’re chopping, make sure that the pieces are all approximately the same size so that they’ll cook evenly.

Dice

To cut into very small cubes, usually about half an inch in length and width.

Mince

To cut or chop into extremely, very small pieces.

Poach

To cook by simmering in a liquid that does not quite reach a boil.

Preheat

To set the oven or broiler to the desired temperature ten to fifteen minutes before use to allow time for it to reach the appropriate temperature prior to cooking.

Sauté

Similar to frying, but implies that you use less butter or oil and stir the dish constantly. Cook food in a buttered or oil pan until slightly brown.

Reconstitute

To rehydrate a dry food by adding liquid.

Simmer

To keep something on low heat so that it does not quite reach a boil. You should hardly be able to notice any bubbles boiling on the surface. The surface should just ripple a little.

TIPS:

à Shopping

- Plan your menu for the week at the beginning of the week, make a list of what ingredients you do not have and need to purchase, then go to the grocery store. This is good for a couple reasons: First, you won’t forget anything and second, you’ll be less likely to add unnecessary and costly items to your cart.

- Check expiration dates.

- When buying eggs, always open the carton and check each one to see that they are not cracked or broken.

- Buy perishable things like milk, vegetables, cheese, and meat in small quantities so that they don’t go bad before you get around to using them.

- Figure out inexpensive convenience foods that you need to stock up on.

à Cooking

- Read the instructions carefully. The easiest way to avoid making mistakes is to read the entire recipe before you begin.

- Don’t use clear or plastic containers to reheat anything tomato based in the microwave – you’ll end up with all of your containers stained red.

- Always remember to stir, especially when reheating. If you don’t, things that have settled at the bottom of the pot will burn.

- Always check twice to make sure the oven and stove are off – you don’t want to burn the place down.

à Freezing

- Label items before freezing.

- Think ahead and wrap up portions in the quantities you will want to prepare. For example, in order to save yourself the trouble of defrosting a whole block of ground beef, mold the beef into single serving patties before freezing. This way you can defrost only what you need.

- Make sure that items places in the freezer are wrapped well. Bags and containers need to be airtight to prevent freezer burn.

- Prepare all items exactly as you want them before freezing them. For example, before freezing chicken, remove the fatty parts. This will save yourself time later.

à Defrosting

- Use a microwave for defrosting. It’s simple and efficient.

- Do no defrost anything that, when fresh needs to be refrigerated by leaving it out at room temperature, keep it in the refrigerator.

- Plan ahead. If you’re going to defrost something for dinner, take it out of the freezer the night or morning before and put it in the refrigerator.

- Keep items that are defrosting on a plate. This will save you a mess as they defrost and leak water.

- Use cuts of fish, poultry, or meat within 24 hours of defrosting. Never refreeze these items.

à Reheating

- Reheating in a microwave is probably the simplest way to reheat food. Remember to stir occasionally because the microwave will not heat the food uniformly.

- Use a low flame when reheating on a stove stop. This will help to maintain consistency and prevent burning. Stir frequently.

à Handling Meats

- Always rinse raw poultry with cold water before using it.

- Try to minimize the amount of contact raw meat has with anything in the kitchen, including countertops, cutting boards, knives and plates.

- Make sure chicken and pork are completely cooked. This means no pink inside. If you’re not sure, cook longer.

- If you buy a package of meat but don’t need it all for your recipe, it’s a good idea to cook it all anyway. You can always use the cooked meat in the next dish you prepare.

à Cleaning Up

- Don’t let dishes pile up. The longer you wait, the harder it will be to get it done.

- Clean as you go. For example, while your dish is simmering, it doesn’t require much of your attention. Use this as a chance to get a jump on the clean up.

- If you have to wash a hard to scrub pan, fill it with hot water and dishwashing soap and let it soak for a few hours first.

- When washing dishes use hot water. It helps to break down the oils.