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?

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?

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.

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?

I’ve explained before that muesli is my favorite alternative to traditional breakfast cereal. It’s minimally processed, has no added sugar and when made properly is quite tasty. The only problem is that these are features that food companies hate, because most people won’t buy it. This makes it difficult to find muesli, particularly a high-quality version at a reasonable price.

Luckily it’s stupid easy to make your own muesli. Doing it yourself is also a lot cheaper and lets you customize your mix to your preferences. All you need is some rolled grains (oats or a mixed cereal like I use here) and an assortment of nuts and dried fruits of your choosing—you don’t need a real recipe.

In the mix above I chose a 5 grain cereal that I found at my local market. I picked up a simple nut mix of roasted and lightly salted nuts, some extra hazelnuts (because I love them), some golden raisins and some dried currants. It turned out AWESOME, way better than the expensive stuff I normally buy.

I used to always eat my muesli mixed with a little plain yogurt, but these days I’ve preferred to just pour a little in a bowl, add some water and microwave it for 2 minutes. It comes out like the tastiest oatmeal you’ve ever had. I sprinkle a little cinnamon on top, and maybe add a splash of almond milk and it is amazing. If you’re still acclimating to the lack of sugar in muesli, you can try stirring in a spoonful of peanut butter, low sugar jam or a drizzle of honey.

Lastly, I love these POP containers by OXO. They come in a bunch of different sizes and shapes, and do a great job of keeping foods fresh. I use them to store all my beans, lentils, grains, dried chilies and other pantry items.

Thanks to Kevin Rose and Glenn McElhose for help with filming and editing.

by Savannah Grandfather

“Over the summer, my family has adopted some new eating habits.  We are avoiding processed foods and sugar.  Trying for a lot more whole foods and I wanted to see if you have some ideas for school lunches.  The new school year is coming up and I don’t want to fall into old habits with sugary yogurts, chips and cookies.”

Habits are the essence of healthstyle. Good ones can make health and weight loss easy, bad ones can derail your most sincere dieting attempts. While habits are hard to break, once they’re formed they’re easy to keep around.

But here’s the thing about building habits:

If the healthy choices aren’t as easy and appetizing as the unhealthy ones, you probably aren’t going to stick with them.

So whatever you try, make sure it’s something you’re willing to continue doing for the entire year.

Though I do not have children and have not spent much time with them, I have been a student for the past 26 years and know a few things about toting lunch around. If you do have kids, feel free to chime in.

Healthy School Lunch Ideas

Fruits and vegetables. Make these as easy and fun to eat as possible. If your kids are resistant to fresh produce, my recommendation is to have them participate in the buying process. Make your weekly farmers market trip a family outing and explain to kids what it means for something to be in season. Show them how sweet and flavorful foods can taste when they’re at their peak and let them pick their favorites. Eating a carrot is much more satisfying when you’ve picked it out yourself. Pro tip: This trick works on adults too.

Here are some ideas for produce that can be cut, bagged and stored until lunch time: carrots, celery, cucumber, cherry tomatoes, sweet red pepper, sugar snap peas, apples, blueberries, grapes and melon.

Homemade granola. Store bought granola is usually more like dessert than a healthy snack, but you can make your own with less sugar and it is still delicious. Don’t worry about using butter if it is called for, especially for growing children. Granola can be made in big batches, is easy to store, easy to transport and is based on intact grains that are both healthy and satisfying. Put a serving into a small zip bag and enjoy.

Hummus. Hummus is a Mediterranean dip made from chickpeas that is delicious and easy to make. A small tupper of hummus is a perfect accompaniment to cut up vegetables, whole grain breads and crackers. It is also convenient because it can be made in huge batches and frozen in smaller containers. Here is my favorite homemade hummus recipe.

Cheese. In reasonable quantities cheese can be a satisfying snack. Some wonderful artisan cheeses can even be bought for reasonable prices. American cheddar is a perfect example. Just stay away from the really processed stuff at the grocery store–check the ingredients label and avoid long, scientific sounding words.

Peanut butter. Like hummus, peanut (or any nut) butter can be a wonderful dip for fruits and veggies. I know that many parents these days are hysterical about nuts, but if the idea doesn’t bother you too much it can be a very healthy snack.

The consistency of natural nut butters can take some getting used to, but I strongly recommend these over the homogenized processed kinds. Natural nut butters that have no added sugar, no added trans fat, are full of healthy fats (this is good) and must be stored in the refrigerator (real foods don’t have preservatives). If you’re new to nut butters, almond butter is a great place to start.

Trail mix. Similar to nut butters trail mix can be scary for parents worried about nut allergies, but if your child can tolerate nuts then trail mix is a fun and nutritious snack. Try different combinations of nuts and dried fruits. I’ve recently discovered the amazing dried Bing cherries at my favorite farmers market. For a special treat you can add a few small chocolate chunks, which is a better indulgence than cookies or chips.

Sandwiches. I’m not a big fan of bread (even “whole grain” bread), but sandwiches are a reasonable option on occasion. When choosing bread, look for artisan brands with few ingredients and no preservatives. This kind of bread is often found in paper bags and costs less than the fake-healthy soft stuff in plastic. You can cut up loaves and store bread in zipper bags in the freezer. To thaw, heat for a few minutes at 325 F or move to the refrigerator the night before.

Healthy sandwich choices include: hummus, avocado, peanut/almond butter, soft fruit, canned Alaskan salmon, cheese, roasted chicken or turkey, egg salad, mixed veggies, etc. Try not to choose deli meats as your standard choice, since the nitrates and nitrites have been tied to all sorts of health problems. Likewise, limit canned tuna to once per month (especially for children) because of the high mercury content. Mercury can damage developing nervous systems and has been tied to lower IQ scores.

Popcorn. For a crunchy, salty alternative to chips you can try popcorn. Though the instant kind can be hit or miss in terms of health, natural popcorn is relatively healthy and can be very easy to make. Explore different spices and flavor toppings such as cheese, cinnamon, cumin, black pepper, garlic salt and other spices. You can make this a weekend project and let the kids choose their own flavors, store it in air-tight containers and use it during the week.

Please share your favorite tips in the comments

Originally published August 12, 2009, but has been significantly updated.

Yogurt, muesli and blueberries

I should admit right now that I’m a born again breakfast eater. In the past I always told myself that skipping breakfast meant one less meal adding calories to my day, and I was proud to have eliminated this annoyance from my life.

For the last several years, however, I have grown to love breakfast and am something of an evangelist. Breakfast may seem like an odd thing to try to covert people to, but once you see my reasons you may become a believer yourself.

8 Reasons Breakfast Makes Your Life Better

• It’s easy. Breakfast doesn’t take much time or energy to prepare; I’m half asleep when I pour my cereal, rinse my fruit and boil my coffee every day. It also requires minimal planning. Just buy everything you need every week or two and you are good to go. What’s your excuse?
• Health wins. We all must deal with the internal struggle between eating healthy and eating not-so-healthy. Throughout the day breakfast is by far the easiest battle in which health can triumph, since there is no outside social pressure and unhealthy options are harder to attain. I recommend taking winning odds whenever they are presented.
• Hunger check. If you eat a satisfying breakfast before heading into work you are less likely to be tempted by the junk food that haunts most office environments. Likewise, you will have better self-control when it comes time to decide what to eat for lunch.
• Whole grains. For my own healthstyle, intact whole grains are the most difficult to get in my diet. Unsweetened oats, plain brown rice and quinoa aren’t exactly staples on American restaurant menus. But without grains I feel constantly hungry and my workouts suffer. If I eat them at breakfast I am guaranteed at least that one serving during the day. (For tips to get more whole grains at dinner, check out my easy frozen brown rice balls).
• Higher metabolism. Eating healthy food has a positive effect on your metabolism. Not only does what you eat for breakfast affect how your body reacts to different foods for the rest of the day, it also influences your metabolic rate in the long term. Be careful though, highly processed and easily digested foods have a negative effect.
• Healthy habits. Healthy behavior begets more healthy behavior. According to some studies, this is especially true of breakfast eaters. Waking up and eating a healthy breakfast encourages you to pack a healthy lunch and plan your day around wholesome food. It feels really good to do healthy things, but we easily forget this when presented with free donuts on an empty stomach during a mid-morning meeting. Build your healthy habits when it is easy and help them stick around for the long haul.
• Self-esteem. I think it is important to reiterate how good it feels to do healthy things for your body, and as a bonus it extends to how we feel about ourselves. Most of us feel proud and confident when we know we are doing the right thing. Why not start out each morning on the right foot?
• Deliciousness. Of all the reasons I just listed, this one probably has the biggest sway with me personally. My breakfasts are absolutely delicious and I adore waking up and eating such yummy food. It is worth going out of your way to find healthy foods you enjoy eating, that way good food has as much pull on you as the less healthy junk. This will make your food decision making a whole lot easier.

Once you have convinced yourself that eating breakfast is important and worthwhile, it helps to know what constitutes a healthy one. I have written about breakfast before, focusing on the difference between fake “whole grains” as sold to us by processed food manufacturers and real intact whole grains.

Recently I have switched to a new favorite breakfast: plain yogurt, muesli and fruit.

I love this new combo for a few reasons

1. I tried yogurt because I was having digestive issues for a few weeks and was hoping the probiotics in the yogurt (I eat even more probiotic foods now) might help. It totally did, and I’m sold on this method for improved digestion (despite my mild lactose intolerance).
2. Coarse and chewy muesli is perfect on yogurt and I was able to completely cut out the fake whole grain flakes that bothered me about my old breakfast. Woohoo!
3. The added protein and fat from the lowfat plain yogurt helps me feel satisfied longer in the day and adds a creamy luxury to my morning.

Be sure that when you are choosing your healthy breakfast you find foods with no added sugar. For example, fruit and vanilla yogurts are notorious for having obscene amounts of sugar (especially vanilla) putting it more on par with ice cream than health food. Likewise, most store bought granolas are loaded with sugar, molasses, honey, agave, concentrated fruit juice and other sweeteners. This is why I prefer muesli–completely unsweetened grains with bits of dried fruits, nuts and seeds.

When choosing plain yogurt I recommend lowfat instead of nonfat yogurt, because it is much more palatable and satisfying. Nonfat plain yogurt tends to be too tangy for me. Also, you need the fat to help with nutrient absorption and satiation.

My breakfast

• 1 c. Plain lowfat yogurt
• 1/4 c. Dorset muesli
• 1/4 c. fresh fruit

What is your favorite healthy breakfast?

Originally published August 17, 2009

Photo by liber

I don’t like the word hate and try not to use it. I especially dislike it when it is applied to any kind of food or cooking.

Do you really hate asparagus? Or are you just whining about something you haven’t bothered to learn to appreciate? Yeah, I thought so.

My theory is that most people who profess to hate cooking are actually just making excuses to avoid it. Why would anyone really hate cooking? What did cooking ever do to you?

The sad part is that cooking is a wonderful skill to have. Not only does it save you time and money on food, it can also contribute to better health, bring you closer to friends and family, and be a great creative outlet for stress.

You don’t have to love cooking, but knowing the basics and feeling competent in the kitchen can open a world of opportunity to improve your quality of life. But sure, go ahead and hate it if you want.

For the cautiously curious, here are a few of the obstacles that may be preventing you from getting past your pessimism and what to do to get over them.

10 Reasons You Hate To Cook

(And What To Do About It)

1. You suck at it

The first thing you need to do is understand the difference between not liking cooking and not liking to be bad at cooking. Big difference. I didn’t like being bad at cooking either, but there is a pretty easy solution: learn how. It’s much easier than you think.

2. You’re slow

I know you’re busy. We all have better things to do than slave away over one lousy meal. But when you aren’t experienced in the kitchen the planning, shopping, chopping, cooking and cleaning involved in making a meal can feel like it takes forever. That’s because it does.

I can always spot a kitchen rookie by how long it takes them to chop an onion (seriously it takes like 20 seconds max). The good news is with a little practice and some decent knives (see point 3) you can slash the time you spend making a meal until you barely notice.

Ditto for cleaning up. Seriously, put some muscle into it and it’s over in no time!

3. You have crappy knives

I generally don’t advise spending money to solve problems, but knives in the kitchen are an exception. Spending $50 on a half-way decent chef’s knife can do wonders for your kitchen confidence and efficiency.

And you probably already know what an inspiration a shiny new toy can be.

4. You pick complicated recipes

Some of the best meals I’ve ever eaten have less than 5 ingredients. If you’ve never cooked anything in your life, cassoulet shouldn’t be your first choice.

Rather than finding a recipe and deciding to cook it, start with an ingredient that is seasonal and you know you enjoy. It’s hard to mess up kale and garlic. Learn to fly before you jump off a cliff.

5. You choose out of season ingredients

The main reason people don’t like _(fill in the vegetable)_ is because they have only had it from industrial farms that grow foods out of season. I agree, you’d have to be a masochist to like these impostors.

Farmers markets and dedicated produce stands are your friends. In season ingredients taste worlds better than the out of season stuff shipped from the opposite hemisphere. Your food doesn’t have to be 100% local, but at least pick foods that grow in the same season you happen to be living in. This alone could completely change your cooking experience.

6. Your pantry is inadequate

It can be really annoying to flip through a recipe book or food blog and realize that you need to make one or many grocery trips in order to make any dish because you don’t have olive oil, salt, pepper, red wine vinegar or red chili flakes. If you don’t know what belongs in a basic pantry, check out my free How to get started eating healthy guide for a rundown.

7. You cook everything to death

Just because your mom cooked broccoli until it was dark gray and could be eaten by an infant doesn’t mean that’s how food is supposed to be prepared. Most vegetables cook quickly and taste better when they haven’t been incinerated. When your vegetables turn bright green in the pan, that’s your cue that the cooking is nearly done.

8. You only cook for large groups

Your first cooking forays shouldn’t be huge productions. Start simply and don’t bite off more than you can chew by promising to host a dinner or bring food to a potluck of 30 people. Start by volunteering to help in the kitchen with someone who knows what they’re doing. Make a side dish, or a simple one pot meal for yourself.

Practice makes perfect, and you want your first experiences to go smoothly to build your skills and confidence.

9. You only cook for special occasions

New cooks don’t need any extra pressure in the kitchen. If you’re just learning your way around the range, maybe you should hold off on hosting Thanksgiving dinner or Mother’s day brunch. It can be stressful to just coordinate a large meal, you don’t need the added pressure of possibly ruining a family holiday. If you want to contribute, volunteer to make the salad or biscuits. Start your real kitchen adventures in the privacy of your own home.

10. You don’t ask for help

If you are truly new to cooking, you may as well acknowledge that you will be slow and lack the basic skills and intuition of a seasoned chef. You are definitely capable of getting there, but in the mean time make your experience as pleasant as possible by letting others contribute their expertise and knife skills when you want to cook. It is also nice to have an extra pair of hands for cleanup.

Do you really hate cooking? Or are you just looking around the room and saying that you hate things?

Originally published May 31, 2010.

Squash Pasta

Recently a reader asked:

“Any tips on pasta substitutes? (I did read your post about how whole grain/whole wheat pasta isn’t really a whole lot better than regular pasta).”

Pasta and noodles can be tricky if you’re trying to lose weight and get healthy. Though some people consider Italian pasta (made from semolina flour) to be a low glycemic index food, in my experience frequent pasta consumption will start the scale moving slowly upward.

I love pasta, but eat it sparingly.

Luckily I have found a noodle substitute that I absolutely adore, and it’s even faster than boiling water. I learned about this technique last year in the New York Times recipes for health.

Although I was shocked at how delicious this turned out, I was even more amazed at how easy it was to prepare. All you need is some summer squash, a vegetable peeler and a bowl (optional). Cook the noodles by quickly sautéing them with a little olive oil and Kosher salt.

You can use any sauce you like. I modified the simple tomato sauce recipe from Cook’s Illustrated.

Summer Squash Pasta & Simple Tomato Sauce

Ingredients:

• 2-4 summer squash such as zucchini
• 1 14 oz. can diced tomatoes
• 1 medium fresh tomato
• 2 cloves of garlic
• ~10 leaves fresh basil
• extra virgin olive oil
• salt

First run your garlic through a garlic press and place into a small bowl or cup. Add 1 tbsp warm water to the garlic, stir and set aside.

Next drain your tomatoes and reserve the liquid. Dice your fresh tomato into half inch cubes.

Chop your basil. Leaves such as mint and basil are easiest to cut if you chiffonade them by stacking the leaves on top of each other and rolling them lengthwise like a cigarette. From there they are easy to cut into thin strips.

In a pan heat 2 tbsp of olive oil and add the garlic. Cook until fragrant but not brown, about one minute. Add the canned tomatoes and simmer until sauce starts to thicken, about 8 minutes.

While the sauce is simmering, peel squash as shown in the video. Saute the squash ribbons in olive oil on medium heat. Sprinkle with salt and sauté for no more than 2 minutes. Do not allow them to brown or soften. Noodles should be brightly colored and al dente. Remove from pan and set aside.

When sauce starts to thicken, add fresh tomatoes and basil. Add some reserved tomato liquid if it becomes too thick to work with. Cook sauce another 3 minutes or so and salt to taste.

Toss your sauce with squash noodles and serve immediately.

How else do you like to eat squash pasta?

Originally published July 29, 2009.