myNutritionMonthly
April2017EatWell.StayActive.LiveFit.
ANYONECANLEARNTOCOOK
Summerisonthehorizon,andmanyofyouwillbegraduatingandmovingontobiggerthings.Someofyoumaybeplanningonasummeradventureoftraveling,whileothers whoarereturninginthefallmaytakeiteasyforafewmonths.Regardlessofwhetheryou’retakingafewclasses,applyingforjobs,ordoingnothingduringthesefewmonths,summerisagreattimetohoneyourskillsasahomecook.Learningtocookforourselvesisnotonlyagreatwaytomakesureweareeatingnutritiousfood,butit’salsolessexpensivethansurvivingonprocessedfoodandtake-out.
Theideaofmakingamealathomelooksdifferentforeveryone.Someneedtofollowarecipefrom AtoZ,othersprefertowingitandplayaround.Someliketohavealltheirmealsfortheweekplannedout,whileothersarehappy digging through their
refrigeratoreachnighttoseewhat’sonhand.
Ifyou’venevercookedforyourselfbefore,havenofear.Thebestwaytostartistotakesmallstepsandlearntocookonethingatatime.Forexample,ifcerealormicrowaveoatmealisastapleofyours,trycookingrolledoatsorsteelcutoatsonthestovetopandaddinsomefamiliarflavors.Ifyoupreviouslysubsistedonfrozenorfastfoodburritos,startpiecingtogetheryourownusingwholewheattortillas,frozencorn,andcannedblackbeans,thenpushyourselftochopupyourowntomato,sautésomeonions,andmaybemakeyourownguacamole.
discouragedifyourfirstfewattemptsdon’tmeetyourtastestandards.Thereare hundredsofcookingvideosavailableonthe internet that cover
everythingfromboilingwatertomakingyourownsauces(IrecommendBrothersGreenEatsonYouTube).Ifyou’renotafanofvideos,thereareseveralinternetblogsoutthere forevery dietarylifestyle.TryBudgetBytesorCollegiateVeganasastartingpoint.
Asyourskillsgrow,youmaybegintolovecookingandgetexcitedabouttryingnewdishesandingredients.Withalittletimeandpatience,you’lllearntheskillsnecessarytoprepareahealthy,delicious,inexpensivemealathome.
MessagefromtheRegisteredDietitian
AprilEvents
Around the World
Try dishes from all around the globe at Hillside!
Wednesday April 19th, 11:00 am – 1:30 pm, Hillside Café
SinceIlivedwithfamilywhileIwasinschool,I’veonlybeencookingformyselfforabouttwoandahalfyears.Irememberthestrugglesofrelyingoncereal, rice, cannedgoods,andPB sandwichesduringthosefirstfewdaysoflivingonmyown.Now,Imakealmosteverythingfromscratch:granola,cookedbeans, breads, veggie
patties,evenmyownsoymilkandtofuonoccasion.Ifyouarestillinthebeginnerstagesofcooking,havenofear.Withalittlebitofinternetresearchandafearlessattitudeinthekitchen,there’snolimittohowmuchyourculinarytalentscanimprove.
AliceMa, MS, RD
FRUITSVEGETABLESONABUDGET
DidYouKnow?
Potatoesare agreatsourceofpotassium,fiber,vitaminC,andvitaminB6. When
Theproducesectioncan bea
toughareaofthestoretoshop inbecauseofthevarietyoffruitsandvegetablesavailable.Shoppingcanbe especiallytoughifyouare ona
BuyinSeason: Besidesbeingless
expensive,in-seasonproduceoftentastesbetter because it is fresh!
ConsiderFrozenorCanned
eaten baked, boiled,orroasted,potatoes arean ex-cellentvegetablechoice!
budgetand notsurewheretoget
thebestbangfor your buck. Herearesomemoney-savingtips:
Stick to the Less-ExpensiveProduce:Bananas,apples,oranges,carrots,celery,andpotatoesare inexpensive all-yearround.
Buy “Second” or “Ugly” Produce:Savemoneyandreducefoodwastebychoosingtheproducethatisoftenleftbehindbecauseitisslightlybruisedordisfigured.
Skip the Grocery Store and BuyDirect:Ifyoucan,visitalocalU-Pickfarmtopickyourownfruit.SomefarmsofferU-Pickfruitathalfthepriceofthesamefruitsoldinstoresorthemarkets.
GERMANPOTATOSALAD
From the Good Cheap Cookbook
Serves 4
Ingredients
·2 lbs small potatoes, scrubbed
·2tbsp olice oil
Produce: For out-of-seasonproduce, checkifthere is afrozenorcannedoptionavailable.Thedifferenceinnutrientqualityisnegligible.
Substitute: Spinach,kale,andcollard greensare allverysimilarintaste,texture,andnutrition.Usethe leastexpensivegreeninarecipethatcalls for anytype of leafygreen.
BuyinBulk:ManyfarmersattheFarmersMarket offeradiscountif youpurchaseawhole boxof produce.Ifyou
can’tuseitall,split aboxwithafriend,ortryyourhandatcanningand/orfreezingproduce.
CARROTCAKEGRANOLA
BITES
Adapted from
Cookincanuck.com
Makes: 22
Ingredients
1 ½ cups rolled oats
·1/3 cup walnuts, chopped
·¾ cup peanut butter
·3 TBSP maply syrup, mashed banana, or applesauce
·¾ cup grated carrot (1 medium carrot)
·1/3 c. raisins
·¼ tsp cinnamon
Directions: In a large bowl, mix together oats and walnuts (or other nuts). In a microwave-safe bowl, microwave peanut butter and maple syrup together for 15-20 seconds, or until ingredients can be easily stirred together. Combine peanut butter/maple syrup mixture with oats and nuts. Stir in carrots, raisins, and cinnamon. Roll about two tablespoons of the mixture into bite-size balls. Place balls on a baking sheet and refrigerate for an hour. Store in an airtight container for up to one week.
·2 tbsp vinegar, lime juice, or lemon juice
·2tsp Dijon Mustard
·Salt and pepper, to taste
·Optional: scallions,dill, parsley, thyme
Directions: In a large pot, cover potatoes with water. Bring pot to a boil, then reduce to a simmer. Cook potatoes for 20-25 minutes, or until they can be pierced through with a fork. Drain potatoes and allow to cool until they can be handled, then cope into bite-size pieces. Whisk together remaining ingredients to create dressing.
April2017
myNutritionMonthly