YOU Can S&ll Learn to Cookgsc.colostate.edu/wp-content/uploads/2017/12/You-can...5 Tips for Making...
Transcript of YOU Can S&ll Learn to Cookgsc.colostate.edu/wp-content/uploads/2017/12/You-can...5 Tips for Making...
YOUCanS&llLearntoCookHowtoEatHealthyandEfficiently
WhileinGradSchool
HilaryShurtleffCSUMSFoodScience&HumanNutri&onStudent
Outline• ConsiderThis• StockYourKitchen• KitchenKnowledge• Meal-FocusedPlanning• WheretoGetFood• LocalResources• RecommendedSourcesforLearning
TipstoConsider
1. Enteryourkitchenwithanopenmind
2. Viewcookingasabreak
3. Allowyourselftomakemistakes
4. Findwaystomakecookingenjoyable
StarterKit:• 7or8InchChef’sKnife
• CuZngBoard(mediumtolarge)
• Avoidwoodforrawmeats
• 10-12inchSkillet
– (non-s&ckorCastIron)
• CookingUtensils(various)– Ladle
– Spatulas
– WoodenSpoon
• BakingSheet
• 3QuartPotw/lid
• StorageContainers
– FreezerSafe
• MeatThermometer
• OvenMics
• Colander/Strainer
• CanOpener
• DryMeasuringCups&Spoons
• LiquidMeasuringCup(2cup)
• MixingBowls
WorththeInvestment• DutchOven
• ParingKnife
• MediumSerratedKnife
• Knifesharpener
• StockPot
• Cast-ironpan
• EmersionBlender
• FreezerBags
• FoodProcessor
• MuffinTin
• PiePlate
• KitchenScale
• Mixer
KitchenKnowledge
• KnifeSkills• MeasuringIngredients• CookingTechniques• SafeMeatTemperatures• FlavorCombina&ons
VisittheCookingSchoolsec&onofTheSpruce.comformoredetailedinforma&on!
PreptoShop• PlanfortheWeek
• CreateaList– Keepalistgoingonyourfridge– Additemsasyou:
– Runout– Wishyouhadthatitem
• Checkfordeals– ManygrocerieshaveanAPPwithcoupons
5TipsforMakingHealthyMealsQuickly
1. PlanMealsAhead2. KeepHealthyStaplesinyourfridge,freezer,
andpantry3. CookOnce,eatagain,andagain4. PrepIngredientsAhead5. Use&mesavingcookingmethods&minimal
dishmeals
Planning• Every1-2weeks
– Getfreshproduceweeklyforfreshness&tolimitwaste
• Includeyourfriends/partner/roommates
• Useingredientsformul&plemeals
• UseAPPS
Helpful&FreePlanningTools
• AllrecipesDinnerSpinner
• BigOven
• CookPad
• CookSmarts
• EatThisMuch
• Epicurious
• Evernote
• FoodontheTable
• MyFridgeFood.com
• PepperPlate
• SpringPad
• SuperCook
• ZipList
MyPlate
Breakfast
• Makesomethingthatwillbeeasy&sa&sfying– Yogurt,Fruit,Nuts,Granola– PeanutBucerToast&Fruit– AvocadoToast&Egg
• Prepthenightbefore– OvernightOats– LargeBatchofmuffinsorminiquiche
5 Simple Tips for Packing Healthy Lunches from CSU Extension
1. PackLekovers–» Makealargerdinner» Packitandhaveitreadytograbandgo
2. Makehalfyourlunchfruitsandvegetables3. PackFreshFruit
» EasytoGrab&Go4. AddLeanProtein
» Yogurt,cheeses&ck,beans,hummus,orleanmeats
5. IncludeHealthySnackFoods
DinnerEndoftheday…Let’smakethisEASY!
• Take&meonyourmostfreedaytoprepyourveggiesandmeasureingredients
• Getdinnerstartedinthecrockpotbeforeyoustartyourday
• Cookalargebatchthatyoucouldhaveagainforlunchordinner
SpiceUpYourMealFromCSUExtension:
VegetarianMeals• Planaroundseasonal&localvegetables&fruits
• Makesuretohaveprotein• Quinoa• Protein-richVeggies• DairyProducts• Eggs
• Includeavarietyoffoodsfromeachgroup
• Considerthemineralcontentofveggies
$aveMoney,EatYourTrash
• YesIambeingliteral– Saveyourveggie&herbscrapsinafreezerbagthatcanbeusedtomakeyourownbroth
PlacestoGetFoodManyDifferentApproaches
• Farmers’Market
• GroceryStore
• ShopOnline&GetDelivered
• MealDeliveryServices
• BulkPurchases
• FoodBank(2x’s/week)
• CommunityGarden
• GrowYourOwn
Farmers’Markets• LarimerCountryFarmers’Market
– inOldTown• FortCollinsFarmers’Market• WinterMarket
– AtOperaGalleria• DrakeRoadFarmers’MarketWaystoSave:
• Getthereearlyandpurchaseseconds• VolunteerattheFarms• JoinaCSA
GardenSweetStandatLarimerCounty
WhatisaCSA?• CommunitySupportedAgriculture
– AKA:FarmShare
• SupportLocal• GettoKnowWhoGrowsYourFood
• GetFresh&SeasonalProduceWeekly
– ThroughouttheGrowingSeason
• OccasionalAddOn:Eggs&Meat
Raisin’RootsFarmer:Ben
WhatYourCSAMayResemble:Raisin’Roots:Week20Share
• Turnips• HeadLecuce• Potatoes• Kale• Arugula• Carrots• Chives• Dill• GreenTomatoes
WhatLocalFarmsofferCSA?
• Raisin’Roots
• GardenSweet
• Na&veHill
• Sunspot
• GrantFarm
• OntheVineatRichmondFarms
• HappyHeartFarm
• BlueBarrel
• FossilCreek
• JodarFarms
• GreenDogFarm
CommunityGardens
• GardensonSpringCreek• MulberryCommunityGardens• GrowForth!
GroceryStores• Sprouts
– Wednesdays:Bothweeklydealsapply
– HasAPPwithcoupons&deals
• TraderJoe’s• KingSoopers
– UseAPPforcouponsandshoppinglistease
• Esh’s– DiscountGroceryinLoveland
EthnicmarketsinFortCollins-Coloradoan
• BangkokAsianMarket– 1107W.DrakeRoad
• CarniceriaLasDelicias– 1705S.CollegeAve.
• India'sRice&Spice– 2531S.ShieldsSt.
• Las4Americas– 1669S.CollegeAve.
• TurmericIndiangrocery– 902W.DrakeRoad
• LasDelicas -1311N.CollegeAve.
• TheOliveTree-1643S.CollegeAve.
• OrientalGroceryStore-710E.MagnoliaSt.
• RamsBazaarInterna&onalFoodMarket-1205W.ElizabethSt.
BulkBuys
• ShamrockFoodserviceWarehouse– Nomembershipneeded
• Bestbuyhere:DriedHerbs
• Costco–MembershipRequired– Savebysharingthe$60membershipcostwithfriendsorroommates
– Instacartwillshophereforyou!Justpayforwhatyouwant+delivery
Alterna&veShopping
• GroceryDelivery– AmazonPantry– Instacart
• MealDeliveryKits– HelloFresh– Plated– BlueApron
CampusResources• KendallReaganNutri&onCenter
– DiscountforCSUStudents&Faculty• CSUExtension
• Prepara&on&Cooking• FoodSafety
• DinningHallDie&&anAvailabletoStudentsforFREE• Live,Eat,Play• (EFNEP)ExpandedFoodandNutri&onEduca&onProgram• FoodBankofLarimerCounty• Clubs:
– FoodandFermenta&on– FoodandNutri&on– Hospitality– Holis&cHealthAlliance
CSUExtension
LiveEatPlay
LiveEatPlay
LiveEatPlay
LearningKitchenSkills
• Informa&onalVideos
• VolunteerattheFoCoCafé– Alsogetfed!
• TradeWorkforaMeal• TypicalMealCost:Paywhatyoucan
• KendallReganNutri&onCenter– Offerscookingclasses
RecommendedVideos
• OnReddit:– r/cookingforbegginers
• YouTubeChannels– FoodWishes– FoodTube– EverydayFood– CheapLazyVegan– AvantGardeVegan
Well-LovedBlogs• Immaeachat
• BudgetBytes
• ThugKitchen
• MixandMatchMama
• GreenKitchenStories
• BudgetSavvyDiva
• TheMinimalistBaker
• SmicenKitchen
• CleanGreenSimple
MyFavoriteBooks
• TheScienceofGoodCooking• Cook’sBakingBook• ThugKitchen• Ra&o• TheFlavorBible• TheVegetarianFlavorBible
ThankYou!
NowGoOut&CookSomething
Sources• 4Quick&easyideas
hcp://www.liveeatplay.colostate.edu/eat/healthy-diet/tools/healthy-meals.php#.WhYxwxNSwb0
• MealsPreppedhcps://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi736DdzNPXAhUE0WMKHS4UDaIQjRwIBw&url=hcps%3A%2F%2Frawvana.com%2Fweight-loss-vegan-meal-prep%2F&psig=AOvVaw19e4lMKOlbwVkz5uj-VIG9&ust=1511488762846214
• CompleteProteinshcps://www.pinterest.com/pin/547468898432762607/?lp=true
• BrothPothcps://images.food52.com/u-tZ-wZHrv-i_ufM5V57TkoTKJg=/2410b021-a205-4f19-87b1-653fc2117a0e--13653332315_f97c91edcb_b.jpg
• CommunityGardenhcp://www.thegrowingproject.org/uploads/6/3/9/0/6390052/8782504_orig.jpg
• KnifeCuts https://cdn.shopify.com/s/1iles/1/0665/7905/1iles/ Basic_Knife_Skills_15d52125-59c4-432a-995a-edae69b49db7_2048x2048.jpg?1773
• GardenSweetStandhcps://www.google.com/imgres?imgurl=hcps%3A%2F%2Fgardensweet.com%2Fwp-content%2Fuploads%2F2014%2F02%2Ffarmersmarket.jpg&imgrefurl=hcps%3A%2F%2Fgardensweet.com%2Ffarmers-markets%2F&docid=bgEfdGqwSHFStM&tbnid=4GgTlMQFwcD3OM%3A&vet=10ahUKEwiQ3_z6ydPXAhUC0WMKHS5FAh0QMwg_KAEwAQ..i&w=800&h=600&bih=579&biw=1012&q=farmers%20market%20fort%20collins%20garden%20sweet&ved=0ahUKEwiQ3_z6ydPXAhUC0WMKHS5FAh0QMwg_KAEwAQ&iact=mrc&uact=8
• BenofRaisin’Roots-hcps://www.facebook.com/raisinroots/photos/rpp.814969911910042/1659648790775479/?type=3&theater-hcps://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwivydKpxNPXAhUQ3mMKHTqBBpAQjRwIBw&url=hcp%3A%2F%2Fraisinrootsfarm.com%2Fknow-your-farmer%2F&psig=AOvVaw3d-W52kdNauedSmEq00uV1&ust=1511485951465862
• Raisin’RootsLogohcps://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiLmZq5x9PXAhVU32MKHVgsDgMQjRwIBw&url=hcps%3A%2F%2Fwww.revogrow.com%2Fshop%2Ffood%2Fvegetables%2Fturnips%2Fturnip-mix%2F&psig=AOvVaw3d-W52kdNauedSmEq00uV1&ust=1511485951465862
Sources
• 5TipsforHealthyLunchhcp://www.liveeatplay.colostate.edu/eat/healthy-diet/tools/healthy-lunch.php#.WhYyNBNSwb0
• 5QuickMealTipshcp://www.liveeatplay.colostate.edu/eat/healthy-diet/tools/healthy-meals.php#.WgSoExNSwb0
• MyPlateSample2Weekhcps://choosemyplate-prod.azureedge.net/sites/default/files/budget/2WeekMenusAndFoodGroupContent.pdf
• Flavorshcp://extension.colostate.edu/topic-areas/nutri&on-food-safety-health/herbs-preserving-and-using-9-335/