YOU Can S&ll Learn to Cookgsc.colostate.edu/wp-content/uploads/2017/12/You-can...5 Tips for Making...

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YOU Can S&ll Learn to Cook How to Eat Healthy and Efficiently While in Grad School Hilary Shurtleff CSU MS Food Science & Human Nutri&on Student

Transcript of YOU Can S&ll Learn to Cookgsc.colostate.edu/wp-content/uploads/2017/12/You-can...5 Tips for Making...

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YOUCanS&llLearntoCookHowtoEatHealthyandEfficiently

WhileinGradSchool

HilaryShurtleffCSUMSFoodScience&HumanNutri&onStudent

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Outline•  ConsiderThis•  StockYourKitchen•  KitchenKnowledge•  Meal-FocusedPlanning•  WheretoGetFood•  LocalResources•  RecommendedSourcesforLearning

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TipstoConsider

1.  Enteryourkitchenwithanopenmind

2.  Viewcookingasabreak

3.  Allowyourselftomakemistakes

4.  Findwaystomakecookingenjoyable

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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

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WorththeInvestment•  DutchOven

•  ParingKnife

•  MediumSerratedKnife

•  Knifesharpener

•  StockPot

•  Cast-ironpan

•  EmersionBlender

•  FreezerBags

•  FoodProcessor

•  MuffinTin

•  PiePlate

•  KitchenScale

•  Mixer

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KitchenKnowledge

•  KnifeSkills•  MeasuringIngredients•  CookingTechniques•  SafeMeatTemperatures•  FlavorCombina&ons

VisittheCookingSchoolsec&onofTheSpruce.comformoredetailedinforma&on!

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PreptoShop•  PlanfortheWeek

•  CreateaList– Keepalistgoingonyourfridge– Additemsasyou:

– Runout– Wishyouhadthatitem

•  Checkfordeals– ManygrocerieshaveanAPPwithcoupons

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5TipsforMakingHealthyMealsQuickly

1.  PlanMealsAhead2.  KeepHealthyStaplesinyourfridge,freezer,

andpantry3.  CookOnce,eatagain,andagain4.  PrepIngredientsAhead5.  Use&mesavingcookingmethods&minimal

dishmeals

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Planning•  Every1-2weeks

– Getfreshproduceweeklyforfreshness&tolimitwaste

•  Includeyourfriends/partner/roommates

•  Useingredientsformul&plemeals

•  UseAPPS

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Helpful&FreePlanningTools

•  AllrecipesDinnerSpinner

•  BigOven

•  CookPad

•  CookSmarts

•  EatThisMuch

•  Epicurious

•  Evernote

•  FoodontheTable

•  MyFridgeFood.com

•  PepperPlate

•  SpringPad

•  SuperCook

•  ZipList

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MyPlate

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Breakfast

•  Makesomethingthatwillbeeasy&sa&sfying– Yogurt,Fruit,Nuts,Granola– PeanutBucerToast&Fruit– AvocadoToast&Egg

•  Prepthenightbefore– OvernightOats– LargeBatchofmuffinsorminiquiche

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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

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DinnerEndoftheday…Let’smakethisEASY!

•  Take&meonyourmostfreedaytoprepyourveggiesandmeasureingredients

•  Getdinnerstartedinthecrockpotbeforeyoustartyourday

•  Cookalargebatchthatyoucouldhaveagainforlunchordinner

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SpiceUpYourMealFromCSUExtension:

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VegetarianMeals•  Planaroundseasonal&localvegetables&fruits

•  Makesuretohaveprotein•  Quinoa•  Protein-richVeggies•  DairyProducts•  Eggs

•  Includeavarietyoffoodsfromeachgroup

•  Considerthemineralcontentofveggies

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$aveMoney,EatYourTrash

•  YesIambeingliteral– Saveyourveggie&herbscrapsinafreezerbagthatcanbeusedtomakeyourownbroth

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PlacestoGetFoodManyDifferentApproaches

•  Farmers’Market

•  GroceryStore

•  ShopOnline&GetDelivered

•  MealDeliveryServices

•  BulkPurchases

•  FoodBank(2x’s/week)

•  CommunityGarden

•  GrowYourOwn

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Farmers’Markets•  LarimerCountryFarmers’Market

–  inOldTown•  FortCollinsFarmers’Market•  WinterMarket

–  AtOperaGalleria•  DrakeRoadFarmers’MarketWaystoSave:

•  Getthereearlyandpurchaseseconds•  VolunteerattheFarms•  JoinaCSA

GardenSweetStandatLarimerCounty

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WhatisaCSA?•  CommunitySupportedAgriculture

– AKA:FarmShare

•  SupportLocal• GettoKnowWhoGrowsYourFood

• GetFresh&SeasonalProduceWeekly

– ThroughouttheGrowingSeason

• OccasionalAddOn:Eggs&Meat

Raisin’RootsFarmer:Ben

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WhatYourCSAMayResemble:Raisin’Roots:Week20Share

•  Turnips•  HeadLecuce•  Potatoes•  Kale•  Arugula•  Carrots•  Chives•  Dill•  GreenTomatoes

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WhatLocalFarmsofferCSA?

•  Raisin’Roots

•  GardenSweet

•  Na&veHill

•  Sunspot

•  GrantFarm

•  OntheVineatRichmondFarms

•  HappyHeartFarm

•  BlueBarrel

•  FossilCreek

•  JodarFarms

•  GreenDogFarm

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CommunityGardens

•  GardensonSpringCreek•  MulberryCommunityGardens•  GrowForth!

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GroceryStores•  Sprouts

– Wednesdays:Bothweeklydealsapply

– HasAPPwithcoupons&deals

•  TraderJoe’s•  KingSoopers

– UseAPPforcouponsandshoppinglistease

•  Esh’s– DiscountGroceryinLoveland

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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.

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BulkBuys

•  ShamrockFoodserviceWarehouse– Nomembershipneeded

•  Bestbuyhere:DriedHerbs

•  Costco–MembershipRequired– Savebysharingthe$60membershipcostwithfriendsorroommates

–  Instacartwillshophereforyou!Justpayforwhatyouwant+delivery

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Alterna&veShopping

•  GroceryDelivery– AmazonPantry–  Instacart

•  MealDeliveryKits– HelloFresh– Plated– BlueApron

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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

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CSUExtension

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LiveEatPlay

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LiveEatPlay

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LiveEatPlay

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LearningKitchenSkills

•  Informa&onalVideos

•  VolunteerattheFoCoCafé– Alsogetfed!

•  TradeWorkforaMeal•  TypicalMealCost:Paywhatyoucan

•  KendallReganNutri&onCenter– Offerscookingclasses

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RecommendedVideos

•  OnReddit:–  r/cookingforbegginers

•  YouTubeChannels– FoodWishes– FoodTube– EverydayFood– CheapLazyVegan– AvantGardeVegan

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Well-LovedBlogs•  Immaeachat

•  BudgetBytes

•  ThugKitchen

•  MixandMatchMama

•  GreenKitchenStories

•  BudgetSavvyDiva

•  TheMinimalistBaker

•  SmicenKitchen

•  CleanGreenSimple

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MyFavoriteBooks

•  TheScienceofGoodCooking•  Cook’sBakingBook•  ThugKitchen•  Ra&o•  TheFlavorBible•  TheVegetarianFlavorBible

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ThankYou!

NowGoOut&CookSomething

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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

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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/