Photo by A6U571N

Have you ever noticed that bad home cooking, the kind you choke down out of politeness to friends and family, is almost always bad in the same way?

Bland, soggy vegetables. Tough, chalky meat. These are the meals that have you longing to get home to a bowl of cereal (or at least reaching for another glass of wine to wash it down).

Most bad food tastes alike because we are usually making the same mistakes in the kitchen. And since horrible cooking is rampant among my parents’ generation (you were a very lucky child if you didn’t grow up hating spinach), I assume this is where most of us learned these bad habits.

The good news is that if you avoid the four most common errors you’ll be able to cook almost anything decently well.

4 Cooking Mistakes You Learned From Your Parents (and how to fix them)

Mistake #1: Overcooking

By far the most common reason food is ruined is overcooking. When vegetables are cooked too long they lose their vibrant color, sweet flavor and crisp texture, making them far less appealing. Remember that most vegetables can be eaten raw, so cooking should just enhance their flavor and make them a tad easier to chew.

The same is true for meat. Beef, pork, poultry and seafood all taste worlds better when they aren’t burnt to a crisp. Overcooking meat ruins the texture, making it dry, chalky and hard to swallow. Perfectly cooked meat should be tender and juicy.

If you source your proteins from high-quality, reliable farms it can be safely cooked to temperatures a few degrees below those recommended by the USDA. They suggest the higher values to protect the meat companies (not you) from being sued for letting their animals bathe in their own feces. Yes, good meat is more expensive. But if you like meat and don’t like E. coli it is an excellent investment. If you do buy industrial meat (or industrial fruits and vegetables for that matter), there is certainly a safety concern and you should be aware of the risks of undercooking.

Solution: Err on the safe side.

The best way to avoid overcooking is to check the food before you expect it to be done. If it’s veggies take sample bites during the cooking process, and don’t be afraid to stop earlier than a recipe says if the taste is good. If it is meat, cut into a thick piece and look for signs of rawness. Keep in mind that meat will continue cooking after you pull it from the heat, so if it is really close consider letting it rest off the fire for 5-10 minutes then check it again. You can always cook something more, but can never cook it less.

Mistake #2: Under-salting

A little salt goes a long way, and sometimes just a pinch can save an otherwise bland and boring dish.

If you’re wondering why a healthy eating blog is recommending something that everyone tells us is unhealthy, keep in mind that 75% of the sodium eaten by Americans comes from processed foods. So if you’re cooking fresh food at home you’re already winning the salt war. Besides, if it’s getting you to eat more vegetables then it is a really good thing.

Watch this video for more about the science behind how salt affects your health.

Solution: Use a little more salt, then more if necessary

I recommend finding a decent sea salt for flavoring dishes. It adds a dimension and complexity you just don’t get with standard iodized salt. If you’re concerned about the possibility of over-salting a dish but are curious if more salt would help, take out a few bites and sprinkle a little on. You should be able to tell right away if it will help.

Keep in mind though that over-salting can taste even worse than under-salting, and is much harder to fix. Always be careful and just add a little bit at a time until you get the balance right.

Mistake #3: Not enough acid

This one took me awhile to figure out, but it can transform a dish when used properly. Acid adds a slight sourness to foods that can be exceptionally powerful for brightening dull, uninspired dishes. Sour is also the opposite of bitter, so adding a touch of something acidic is usually the best way to fix a dish where the flavors are unbalanced.

Solution:

A squeeze of lemon or a dash of vinegar is sometimes exactly what you need to take a dish from just OK to absolutely delicious.

Mistake #4: Using bad ingredients

I saved this until the end because I say it all the time on Summer Tomato, but this is really the most important step.

It’s February and eggplant couldn’t be any more out of season, so don’t buy it. There are plenty of seasonal ingredients at your local grocery and they will taste worlds better (and be cheaper) than anything artificially ripened and/or shipped from another hemisphere.

Solution: Cook with the seasons

Even if you can’t make it to the farmers market every weekend, you can still find seasonal (if not exactly local) ingredients in your grocery store. If you live in Minnesota and can only find California broccoli this time of year, so be it. But you don’t need strawberries from Chile or tomatoes from a greenhouse in the middle of winter, and they won’t taste good anyway. Here’s a great seasonal food chart if you don’t know where to start.

What cooking mistakes have you learned to fix?

Tags: lemon, salt

Photo by star5112

Sarah Newkirk is a New Hampshire native, Brooklyn booster, brand strategist, aspiring nurse practitioner, eternal student, inept yoga enthusiast and reformed picky eater committed to healthy living. She just started blogging at thelivelongjune.tumblr.com.

Feeding A Crowd: 10 Tips for Healthy Entertaining

The holiday season is in full swing, which means many of us are stepping up and taking our turn at hosting a party. It’s also a time of year when culinary temptations are kicked up a notch, leading many of us to stray from the healthy habits we’ve worked so hard to cultivate.

When you’re in charge of the menu, why not offer your guests healthier options and even a nudge in the right direction? Many people secretly welcome the chance to take a night off from overindulgence. When done right, they won’t notice anything other than the amazing food and great time.

Here are some tips on how to prepare and serve up a healthy, satisfying and festive spread when entertaining large groups:

1. Plan ahead

Even if you’re comfortable in the kitchen, cooking for larger groups than you’re used to can be intimidating. But really it’s easier than you think, and with careful planning you’ll pull it off without a hitch. Do some reconnaissance early, and plan a well-balanced meal around what’s fresh and in season. Concentrate on foods that hold up well and can be served at room temperature. Schedule in a test run the weekend before if you’re making a recipe for the first time.

2. Do in advance

Do as much of the prepping and cooking as you can in the days leading up to the big event. On the day of, you should be focused on reheating (slowly, so that you don’t go overboard and restart the cooking process), assembly and other final touches. This will help you keep on schedule and ensure you’re not a cranky mess when your guests show up.

Braised meats, baked beans and most soups actually taste better on the second or third day after they are cooked. One of my staples is a main-course chickpea and leek soup with pancetta that holds up extremely well for at least three days. All I do the day I serve it is reheat, grill some bread and make a green salad.

Two days before the party, make your dips and sauces and cook your beans and grains. One day before, cut and roast your veggies and make grain-based salads like this one. Shrimp cocktail (a party classic for a reason) should be cooked the day before to allow it time to thoroughly chill in the fridge.

Most desserts can be prepared a day or two in advance, then either served chilled or baked off after the party is underway. A few weeks ago I made this dessert for a few friends (adding an extra apple and skipping the whipped cream). It took me less than 10 minutes to warm up the apples and layer the two components into serving glasses as everyone was finishing up dinner.

Some things need to be done the day of the party, like frying, dressing a fresh vegetable salad and anything involving foods that visibly oxidize (e.g. avocados and raw apples.) Keep this list of tasks manageable and you won’t get in over your head.

3. Serve reasonable quantities of food

Most people make way too much food when entertaining, usually out of a combination of poor planning (see tip 1) and the fear of being judged a bad host in the unlikely event the food runs out. Resist the temptation. You’re not doing your guests any favors by making them feel obligated to stuff their faces. Develop a realistic estimate of what you’ll need based on the anticipated headcount, and proceed accordingly. If serving buffet style, set out reasonable quantities and refill when the food runs low.

4. Make it yourself

In a convenience-driven world, taking the time to make things from scratch showcases your love of food and makes your guests feel special. When they know it’s homemade, people will slow down and savor their food, helping with portion control.

Even if you’re relying on prepared food to make things easier (nothing wrong with that), try your hand at making your own dressings, toppings and condiments. They’ll lend a homemade (or, dare I say, Semi-Homemade – hey, it’s not a terrible concept) feel to the entire dish, impress your guests with your rock-star kitchen skills, and can often be made days or even weeks in advance. One of my favorites is ketchup: so much better than commercial versions, and I’ll bet you’ll prefer making it, like I do, with a fraction of the sugar.

5. Let your guests know what’s on the menu

If your guests are left to guess whether a full dinner will be served or if the appetizers are the meal, they’ll probably go to town on the cheese platter and regret it later. Make a menu card and set it on the serving table at the beginning of the night, and let the anticipation build.

6. Server lighter, more nutritious appetizers

Appetizers laden with empty calories are dietary Kryptonite, setting the stage for a night of overeating. Start the evening with a more satisfying mix of fats and proteins that won’t overwhelm the appetite. Spiced nuts, black bean dip, guacamole and devilled eggs are all great options.

Include more decadent options in the mix if that’s what you love to cook, just make them filling, nutrient-rich and worth the indulgence. Bacon-wrapped dates stuffed with cheese and almonds have been known to cause normally even-keeled guests to nearly collapse with delight, and they’re rich enough that most people will consume in moderation. Anything that good has a place in my world and on my menu as a special-occasion treat.

Bread, crackers and chips are a popular foundation for many appetizers, but are typically (not always) low in nutritional value. If they’re nothing more than an edible personal serving platter and not adding much flavor or texture, consider swapping in lighter options. Some to try: cucumber cups, lettuce leaves, apple slices, water crackers or toothpick skewers.

7. Offer non-alcoholic beverage options

Rather than make hydration seekers rifle around in your kitchen, set out a pitcher of water and appropriate glassware alongside the liquor. Guests with a morning meeting, unannounced early-stage pregnancy or just the desire to take it easy will appreciate a non-alcoholic option that is still fun. I mix seltzer with cherry syrup and add limes for a homemade cherry-lime ricky.

8. Give healthier options an upgrade

Treats do a good job at selling themselves, while healthy options might need some help to compete. Think contrasting colors and textures, unexpected sweet-and-savory combinations, and big flavors that satisfy in smaller quantities. Remember back to something truly exceptional you ate at a restaurant, and search online for a similar recipe. Put some time into creating food that’s as visually appealing as it is delicious.

Make it accessible as well: any guest who respects the integrity of a host’s upholstery (not to mention his or her own clothing) will shy away from food that’s awkward to eat. Cut your veggies bite-sized, pre-slice the meat into easily speared pieces, and serve sauces on the side.

9. Serve the food earlier …

Food at parties is often served later than most people are used to eating (largely due to lack of planning on the part of the host—see tip 1 again). This means your guests are probably drinking on an empty stomach, which speeds alcohol absorption. Late-night eating is also linked to weight gain.

Be nice to your guests and start putting the food out by 8 (7 if you live in an early-dining town.)

10. … and put it away when the time comes

After it’s been a few hours and everyone’s had ample time to eat, bring the food to the kitchen and pack it up. I set my iPhone alarm as a reminder, as I’m normally enjoying my own party too much at that point to remember. Don’t worry about the late arrivals; odds are they double-booked and already dined elsewhere.

You’ll get a head start on clean up and save your guests the indignity of picking at an already picked-over spread after a few too many cocktails (I’ve certainly been there).

At its best, this time of year is about being generous, slowing down and enjoying time with the people you care about. I feel fortunate to have enough food to share. When it’s your turn to host, good luck and have fun.

What are your tricks and tips for healthy entertaining?

Tags: entertaining

Rice Balls

I have been getting a lot of questions about rice lately, and I am not surprised. Though some people swear by rice cookers I have found them to be inconsistent and generally unreliable, especially when it comes to brown rice.

My solution? Stove top.

A few years ago I read about this method of cooking rice that supposedly worked “every time” for every kind of rice. I had trouble believing it because I’ve found that different styles of rice have hugely different requirements in both the amount of water and time needed. However, I have had great success with the method and am extremely happy with it (sorry, I do not remember where I found it).

The reason this trick works so consistently is that it does not rely on a specific amount of time or water. Rather you need to test the grains occasionally for tenderness and decide for yourself when it is done. I have found for brown rice the entire process takes about 30 minutes, which is 10 minutes shorter than it took in my rice cooker.

Because rice does take so long to prepare, I like to make large batches and freeze individual servings so that I do not have to wait half an hour for dinner every single night.

For short grain brown rice, I use about 2 cups of dry grain and a large 2 quart sauce pan. Put the rice in the pot and add cold water until it is almost full. Use your hand to swirl the rice around and loosen any dirt and dust. When the rice settles back to the bottom, dump the water off the top and repeat. Continue to rinse rice until the water is almost perfectly clear, about 4-5 times.

After the last rinse add cold water to your rice until you have at least 3 times the volume of water to rice. Do not worry too much about the amount, and err on the side of excess. This is especially important with brown rice which absorbs much more water than white rice. Place the rice and water on the stove and turn the heat on high.

When the rice begins to boil, reduce heat to medium and continue to simmer, uncovered. This is a good time to start the rest of your dinner.

Check on the rice grains occasionally by grabbing a few out with a fork and testing them for tenderness (squish between your fingernails or taste it). Rice becomes opaque when it cooks, so there is no point in checking it while it is still somewhat translucent. Once the rice does start to turn opaque, check tenderness every 2-5 minutes. If too much water evaporates and the rice starts to look soupy, you need to add more water. You should add enough water at the beginning to avoid this.

Boil rice until it is almost tender enough to eat. In other words, imagine you are an impatient person who wants the rice to be finished as quickly as possible so you decide the rice is done and serve it, but later regret that decision because the rice is ever so slightly al dente. It is at this point you want to stop the boiling and begin the steaming.

Next drain off the remaining water. A mesh strainer or splatter guard works nicely for this (hold it over the pot and simply dump the water into the sink), but you can also carefully pour the water off and use a fork to keep loose kernels from falling out (but seriously be careful!).

Place the pot with rice back on the burner and reduce the heat to as low as it will go. Cover the rice and set a kitchen timer for 5 minutes. After 5 minutes turn off the burner and set the timer for another 5 minutes. Do not lift the lid during this process unless you are concerned that you messed up the boiling time and want to check on the doneness. After the rice has sat for 5 minutes, remove the lid, fluff with a fork and serve. Put the lid back on if you are going to let the rice cool in the pot.

If for some reason you think you overcooked the rice when you were boiling it, you can skip the steaming step and just let the drained rice sit covered with the burner off for 5 minutes. If you undershoot, you can always extend the length of the steaming process, but it will take much longer.

I usually wait until the rice has cooled down substantially before wrapping it in plastic. It is the last thing I do in my after-dinner clean up. To store rice, break off squares of plastic wrap and scoop individual rice servings (1/4-1/2 cup) into the middle. Fold over the plastic, twist the ends and tie them in a half knot so that the rice is in a ball, as shown. Put rice balls in a freezer bag and into the freezer.

To thaw, remove a rice ball from the freezer and allow to sit on counter for a few minutes until you can untie the knot without leaving little pieces of plastic stuck in the folds of rice. If you forgot to do this (I always forget!) you can run the knotted plastic under warm (not hot, heat releases toxins in the plastic that can get into your food) until you can untie it. Place unwrapped frozen rice ball in a small bowl and microwave on high for 1-2 minutes. I like to use our microwave cover for this, but you have to figure out for yourself what works best in your own microwave.

Having individual rice servings is very, very handy. Brown rice is a fabulous option to make light vegetable dishes, soups and salads more substantial.

I just dug this recipe out of the archives because it is so darn useful. Use it wisely.

Originally published October 12, 2008.

Tags: brown rice, intact grains, rice, whole grain

Photo by Sara Bjork

I have a confession to make: I don’t love to cook.

Sure I like the idea of cooking, and I’m glad that I can cook, but my idea of a perfect day rarely involves spending time in the kitchen.

What I really love is food.

I love to shop for ingredients and envision the delicious dishes I can make with them. I love the taste of fresh, ripe, seasonal produce from the farmers market. I love the way good food makes me feel. I love the knowledge that what I eat helps me thrive.

But cutting stuff up and putting it in a pan isn’t particularly fun for me, though I certainly enjoy the fruits of my labor.

For me cooking is a means to an end. I cook for my own health and happiness, and for whomever I happen to be sharing my time with at the moment.

This is enough for me.

I came to realize my lack of cooking passion over the past several weeks as I’ve watched my fellow food bloggers fret on Twitter over holiday meal plans, perfect cookies and fallen souffles. It became very obvious to me that I had no desire to entertain dozens of people or perfect the quintessential holiday recipe.

I’m proud of the food I make and it’s always important to me to do a good job (I love eating, remember), I just don’t have that extra drive that distinguishes a good cook from a true chef.

For some, cooking is a true passion–they adore being in the kitchen and everything it involves. These are my heroes. They are the brilliant chefs responsible for the exquisite food all over this wonderful city. They construct the fabulous recipes I count on when searching cookbooks and blogs for something new. They photograph the beautiful dishes that inspire me to try a little harder. Without passionate chefs we would not have spectacular food, and I am profoundly thankful for them.

But not all of us can be amazing cooks. Fortunately it isn’t necessary to be a Michelin-rated chef to make delicious food.

Simple, fresh cooking doesn’t require any special talent. It all starts with excellent ingredients and just a few basic techniques that anyone can master with practice.

The moral of the story is that you do not have to be a kitchen ninja (or even particularly enjoy cooking) to be able to feed yourself well on a daily basis. The most important step is getting in the habit of buying good-quality, seasonal food and learning the basic skills you need to whip up something you enjoy.

If you get in the habit of cooking for yourself, it will one day stop feeling like a big ordeal and become second nature. You’ll get faster at chopping, you won’t need to constantly check recipes and measure ingredients, and you’ll intuitively know when and in which order to add things to the pot. But all this takes practice, and if you don’t make a regular habit of cooking for yourself it will continue to be difficult.

The good news is once you are comfortable in the kitchen, more interesting and complex recipes start to sound appealing. This is not necessarily because you learned to love cooking, but simply because it is easier for you.

Once you’ve broken the proficiency barrier you open a world of different dishes and cuisines, unchaining yourself from repetitive stir fries and culinary boredom.

For the non-chef, this is the level of proficiency you want to achieve. You do not have to love cooking to enjoy making dinner. You just have to get beyond the point where you struggle with it. It really isn’t as hard as it sounds.

Why do you cook?

Originally published January 4, 2010.

Lifehacker is one of my favorite websites and podcasts, and this week is their Get Fit episode.

Because cooking at home is my #1 piece of advice for losing weight and getting healthy, I shared some of my best kitchen tips in this week’s episode. I hope you enjoy.

What are your favorite cooking hacks?

Tags: Lifehacker, video