Can you boil water? Then you can make whole grains a part of your diet. Whole grains are delicious and nutritious, supplying vitamins, minerals, protein and fiber. And there are many varieties to choose from besides the all-too-common wheat, oats and rice. No matter which you choose, from amaranth to quinoa, this article will show you how to select, store and prepare whole grains as a healthy part of your meals.
Cooking Basics
Whole grains are simple to prepare on the stove—just cook them the as you would rice or pasta—or in a countertop steamer, which is even easier. Once they’re cooked, whole grains will keep well and can be refrigerated or frozen. So cook as much as you can at one time.
For the most flavor, you can cook grains in bouillon or another flavored liquid (such as vegetable broth or chicken stock) to enhance taste. Don’t be afraid to use these flavor enhancers for a variety of purposes. Both vegetable- and chicken-flavored broths and bouillons will produce mildly flavored grains that can still be used for hot cereals, main dishes, salads or desserts. Here are some of the most common ways to prepare whole grains:
* On the stovetop: Any whole grain can be cooked in a pot just as you would cook rice but this method will take longer and will use more liquid than some other methods. If you’re cooking your grains this way, use a medium-size pot with a tight-fitting lid. Bring six cups of bouillon or broth to a boil in the pot, stir in 2.5 cups of grains (1 pound) and return to boiling. Reduce the heat to low, cover the pot and simmer until the grains are tender and most of the water is absorbed, about 45-60 minutes. Keep in mind that cooking times will vary for different types of grains.
* In an electric steamer: This inexpensive countertop unit is the easiest, most convenient way to cook all types of whole grains. Your steamer will come with a detailed instruction booklet and will include many recipes for preparing vegetables and seafood as well. Simply follow the instructions for the different types of grains, using the measurements and cooking times shown in the chart.
* In a pressure cooker: Pressure cookers also work well for whole grains. Adjust the cooking times as you would for any other food—whole grains typically take about half the regular time.
* In a rice cooker: A rice cooker may be used to cook many whole grains—not just white rice. These cookers use a sensor to determine when the liquid has been absorbed by the grains. But you will need to experiment a few times before you find the ideal amount of liquid to use to cook grains other than white rice.
* With the Crockpot: Put grains and liquid in the Crockpot and cook for 6-8 hours.
* In the microwave: A plastic rice steamer designed for microwave use can be used to prepare whole grains, but you will need to follow the steamer’s instructions carefully. You will need to change the power setting and stir the grains in the middle of the cooking process.
Popular Types of Whole Grains
Here is an overview of some of the most popular types of whole grains. If your local grocery store doesn’t carry them, most natural foods stores will.
Amaranth gives a delicious nut-like flavor to foods and contains more protein, lysine, calcium, iron, potassium, phosphorus and magnesium than any other grain. It is also a good source of vitamin C and beta carotene. Amaranth is commonly made into flour for use in breads, noodles, pancakes, cereals and cookies. To prepare, add 1 cup of amaranth to 2 cups of boiling water for a rice-like texture or 2.5 to 3 times more water for cereal. Cook until tender, about 18-20 minutes.
Barley is used in main dishes and soups and can be ground into flour for baked goods. The flavor is sweet and nutty. High in protein, niacin, folic acid, thiamin, calcium, magnesium, and phosphorous, it is a good substitute for rice and millet in recipes and rolled barley may be used in place of rolled oats. To prepare, boil 4 cups of water and add 1 cup of barley; reduce heat, cover, and cook 1 hour. Serve with dried fruit, raisins, honey, or grated orange rind.
Brown rice is a good source of B vitamins and Vitamin E and may be ground into flour for baking cakes, cookies, pancakes, waffles and breads. To prepare, boil twice as much water as you have rice. Stir in rice, return to boil, reduce heat and cover. Simmer about 35-40 minutes. Remove from heat and allow the rice to steam for another 15 minutes or more. Fluff with a fork to separate grains. To make you own cream of rice cereal, grind enough toasted rice to equal 1 cup. Bring 3 cups water to boil and add ground rice. Return to boil, reduce heat, cover and cook 1 hour. Top with honey, fruit or nuts. You can also bake your brown rice in the oven in a glass baking dish. Gather your ingredients as usual (1.5 cups rice and 2.5 cups water), butter and salt. Boil the water, salt and butter together and then pour the mixture over the rice, cover with foil and bake at 375° for one hour.
Buckwheat is sometimes referred to as "groats" (hulled, crushed kernels) or "kasha" (roasted buckwheat groats). Whole grain buckwheat may be used as a main or dish, added to casseroles or soups or ground into flour for pancakes, waffles, muffins, and breads. The flour is dark, robust, and slightly sweet and is best used in combination with blander flours when baking. It contributes bioflavanoids, protein, folic acid, vitamin B6, calcium, and iron to your diet. To prepare, use about 2 cups water per cup of buckwheat. Bring to boil, reduce heat and simmer 20-30 minutes or until tender, not crunchy (add extra water, if needed). For a main dish or side dish, cook onions with the buckwheat and add some herbs and sea salt during the last 10 minutes of cooking time. For kasha, use slightly less water and reduce cooking time to 15-20 minutes.
Kamut is a type of wheat. It is a good source of protein, pantothenic acid, calcium, magnesium, phosphorous, potassium and zinc. To prepare, use kamut flour in place of wheat flour in most recipes, especially pasta. Rolled kamut is available in some natural foods stores and can be used in place of rolled oats.
Millet may be prepared like rice and used for hot cereal and pilaf or cooked with spices and served as a side dish, in soups and in casseroles. Ground millet “meal” and millet flour are used to make puddings, breads, cakes, and cookies. Millet is bland tasting, so it is best used in combination with stronger flavors. In addition to protein, millet provides calcium, iron, magnesium, potassium and phosphorous. To prepare hot cereal, roast uncooked millet in a dry pan for a few minutes, then bring 2 cups water to a boil, add 1/2 cup millet, and return to boil. Reduce heat, cover, and simmer about 20-30 minutes. Add 2 tablespoons raisins or chopped dates during last 10 minutes of cooking time for extra flavor. Thin to desired consistency with soy, rice, oat, or nut milk, and sweeten with honey or pure maple syrup, cinnamon, raisins, bananas, or chopped apples. If you are using it as a main dish or adding it to breads, reduce the amount of water to 1.5 cups.
Oat groats can be cooked and served as hot cereal or prepared like rice and used as a side dish or added to stuffing. When steamed and flattened, oat groats become rolled oats (old-fashioned oats or oatmeal), which may be prepared as hot oatmeal or added to breads and cookies. Oats are rich in antioxidants, so breads, cookies, and other items made with oats don’t spoil as quickly. Oats are a good source of protein, calcium, iron, potassium, vitamin A, thiamin and pantothenic acid. To prepare, pour 1/2 cup oats into 1 cup of boiling water or milk. Reduce heat, cover and simmer for 15 minutes, adding more water if necessary. Serve with soy, rice, oat, or nut milk, and sweeten with honey or pure maple syrup or add cinnamon, raisins or chopped apples.
Quinoa, pronounced "keen-wa," is higher in unsaturated fat and lower in carbohydrates than most grains (technically, it’s a seed), and it’s also a complete protein, since it contains every essential amino acid. It is an excellent replacement for rice or millet in cereals, main dishes, soups, side dishes, salads, and desserts and it cooks in half the time as rice. Quinoa may be ground into flour for use in breads, cakes, cookies and used in making pasta, and it also provides protein, calcium, iron, phosphorous, vitamin E, and lysine. To prepare, rinse thoroughly by rubbing grains together in water in order to remove the bitter outer coating (saponin), which may irritate digestion or allergies. Bring 2-3 cups water to boil and add 1 cup quinoa, reduce heat and simmer 25-30 minutes or until tender.
Spelt is an excellent high-gluten substitute for those allergic to wheat and it can be substituted for wheat in almost every recipe, including pasta. Spelt is easier to digest than most grains and is full of B vitamins, such as riboflavin, niacin, and thiamin, as well as iron and potassium. To prepare, pre-soak 1 cup spelt in 2.5 cups water several hours or overnight. Change the water, bring to boil and then simmer for 45-60 minutes until tender but chewy.
Triticale may be found in whole berries, rolled like oats or ground into flour. Triticale flour must be combined with wheat, barley or spelt flour in order to produce a light, fluffy end product. Berries or rolled triticale can be used as cereal, in casseroles, or in side dishes such as pilaf. To prepare a delicious, hot cereal, add 1 cup triticale to 3 cups boiling water; reduce heat, cover, and simmer for 1 hour or until tender.
Wheat berries provide protein, calcium, iron, magnesium, phosphorous, and potassium, as well as B vitamins and vitamin E. To prepare, soak 2 cups of berries in water overnight and drain. Add the wheat berries to 6 cups boiling water or broth in a pot, reduce heat, cover and simmer for 1-2 hours. Serve with butter, honey or soy sauce. Add leftovers to soups, salads or knead into bread dough. For a crispy snack, place 4 cups wheat berries and 12 cups boiling water in a container, cover and allow them to soak overnight. Drain off the water and spread berries evenly onto a cookie sheet. Bake at 300° F until brown and crispy (about 10-15 minutes). To make your own cream of wheat from scratch, toast wheat berries and then grind enough to produce1 cup. Bring 3 cups water to a boil and add the ground wheat berries. Return to boil, reduce heat, cover and cook about 1 hour, stirring occasionally. Top with honey, fruit or nuts.
Who says that whole grains have to be boring or tasteless? Share your tips for cooking your favorite whole grains in the comments section!
Monday, 3 October 2011
Create Your Own Frozen Dinners
You're busy. Whether you work full-time, attend college, care for a loved one, run a household—or all of the above—you don’t always have time to make yourself nutritious meals. Like many people who want to eat healthy on a budget, you probably rely on those handy frozen entrees to fill the gap. After all, they seem like a bargain compared to going out for lunch every day.
But if you do the math, you're probably spending at least $60 per month for frozen meals that don’t taste that great and are processed, packaged, and preserved. Why not make your own frozen dinners and save the extra money? By using better quality ingredients and controlling the cooking method, you’ll always have a supply of quick and tasty meals on hand—foods you actually like to eat!
Compared to store-bought, homemade frozen meals are:
* Healthier. Many commercially-prepared foods are full of salt, artificial ingredients, preservatives and unhealthy fats. By making your own meals, you can control what goes into them and use quality ingredients like brown rice instead of white rice, organic vegetables instead of conventional, and olive oil instead of palm oil.
* Inexpensive. While a frozen meal may be cheaper than a restaurant bill, it's still more expensive than cooking from scratch. If you prepare your own meals with whole ingredients, you can save $100 a month or more.
* Time Savers. Making your own meals doesn’t have to be time-consuming. Set aside one day a month to cook a few recipes and you will have enough meals to last for weeks on end. You can even make cooking a social event by inviting some friends and sharing recipes—you’ll get to try something new while you chitchat with your buddies.
* Eco-Friendly. Frozen entrees are packed in plastic and cardboard that usually ends up in landfills. When you make and package your own foods, you can decrease your impact on the planet by using glass or plastic containers over and over again with little to no waste.
* Full of Variety. Prepackaged frozen meals don’t offer any flexibility—what you buy is what you get. While you might like some of the ingredients in the meal, not everything is going to appeal to you. But by creating your own, everything will be up to your taste level and standards—and you can change the menu, ingredients, and combinations any time!
The choice is yours. Preparing freezer-ready meals isn't a difficult task. To get started, use these meal-preparation and storage tips.
* The containers you use to store your meals in should be both microwave- and freezer-safe. Both glass and plastic may work well, if they meet these standards (all glass and plastic containers are different). Another option is large freezer bags. Certain foods will freeze well in a bag, and can then be defrosted in the refrigerator, placed in a microwave-safe container, and then reheated.
* Before portioning out cooked food into containers, allow it to cool completely first and always leave extra room at the top of to allow for expansion of the food during freezing.
* Make sure food is wrapped well and/or covered with air-tight lids to prevent air from getting in.
* Foods with high moisture content (such as soups) tend to freeze better than drier foods.
* Don’t turn your food into a mystery science project. Use a permanent marker to label each dish with a name and a date. For maximum quality and flavor, use each meal within a couple of weeks. Just like in a store, rotate your stock so that the newest meals are in the back and the oldest are in the front for easy access.
* Vegetables should be slightly undercooked to prevent them from becoming mushy when you reheat them.
* Be careful about bacterial contamination. Completely cool hot food before freezing it to prevent the growth of bacteria. Bacteria can grow when the outside of food freezes while the inside remains warm.
* If you’re not sure a meal will freeze well, cook and freeze only a small portion the first time. If the quality is okay, then go ahead and freeze more in the future.
* Read your owner's manual to find the fill level that will keep your freezer running at peak energy efficiency. Certain freezers run best when completely full, while others shouldn't be filled more than half-way.
* Consider posting a freezer inventory list nearby to track the meals (and dates) of everything in the freezer. Check off each item as you remove it and you will know exactly what foods are available at all times. This also prevents forgotten foods from going to waste.
* Freezing your meals is a great way to keep foods longer, but frozen doesn’t mean forever. As a general rule, fruit and vegetables will stay freezer-fresh for around eight months, fish and shellfish for up to six months, and meat and poultry for three. Trust your instincts and throw out anything from the freezer that smells or tastes "off."
* Don’t re-freeze defrosted foods because the taste and texture will decline and you could be risking bacterial contamination.
As a general rule, the following dishes tend to freeze well: baked goods, burgers (sometimes uncooked will freeze better), burritos, calzones, casseroles, cooked beans, cooked grains, egg rolls, enchiladas, French toast, quiche, lasagna, manicotti, mashed potatoes, meatballs and meatloaf, pancakes, pot pies, poultry, roasted meats, sauces, sloppy Joes, soup, stuffed shells, taco fillings, tofu, TVP, and waffles. Foods that do NOT freeze well include: egg- and cream-based sauces, instant rice, salad, stuffed poultry, hard-cooked eggs and fried foods.
But if you do the math, you're probably spending at least $60 per month for frozen meals that don’t taste that great and are processed, packaged, and preserved. Why not make your own frozen dinners and save the extra money? By using better quality ingredients and controlling the cooking method, you’ll always have a supply of quick and tasty meals on hand—foods you actually like to eat!
Compared to store-bought, homemade frozen meals are:
* Healthier. Many commercially-prepared foods are full of salt, artificial ingredients, preservatives and unhealthy fats. By making your own meals, you can control what goes into them and use quality ingredients like brown rice instead of white rice, organic vegetables instead of conventional, and olive oil instead of palm oil.
* Inexpensive. While a frozen meal may be cheaper than a restaurant bill, it's still more expensive than cooking from scratch. If you prepare your own meals with whole ingredients, you can save $100 a month or more.
* Time Savers. Making your own meals doesn’t have to be time-consuming. Set aside one day a month to cook a few recipes and you will have enough meals to last for weeks on end. You can even make cooking a social event by inviting some friends and sharing recipes—you’ll get to try something new while you chitchat with your buddies.
* Eco-Friendly. Frozen entrees are packed in plastic and cardboard that usually ends up in landfills. When you make and package your own foods, you can decrease your impact on the planet by using glass or plastic containers over and over again with little to no waste.
* Full of Variety. Prepackaged frozen meals don’t offer any flexibility—what you buy is what you get. While you might like some of the ingredients in the meal, not everything is going to appeal to you. But by creating your own, everything will be up to your taste level and standards—and you can change the menu, ingredients, and combinations any time!
The choice is yours. Preparing freezer-ready meals isn't a difficult task. To get started, use these meal-preparation and storage tips.
* The containers you use to store your meals in should be both microwave- and freezer-safe. Both glass and plastic may work well, if they meet these standards (all glass and plastic containers are different). Another option is large freezer bags. Certain foods will freeze well in a bag, and can then be defrosted in the refrigerator, placed in a microwave-safe container, and then reheated.
* Before portioning out cooked food into containers, allow it to cool completely first and always leave extra room at the top of to allow for expansion of the food during freezing.
* Make sure food is wrapped well and/or covered with air-tight lids to prevent air from getting in.
* Foods with high moisture content (such as soups) tend to freeze better than drier foods.
* Don’t turn your food into a mystery science project. Use a permanent marker to label each dish with a name and a date. For maximum quality and flavor, use each meal within a couple of weeks. Just like in a store, rotate your stock so that the newest meals are in the back and the oldest are in the front for easy access.
* Vegetables should be slightly undercooked to prevent them from becoming mushy when you reheat them.
* Be careful about bacterial contamination. Completely cool hot food before freezing it to prevent the growth of bacteria. Bacteria can grow when the outside of food freezes while the inside remains warm.
* If you’re not sure a meal will freeze well, cook and freeze only a small portion the first time. If the quality is okay, then go ahead and freeze more in the future.
* Read your owner's manual to find the fill level that will keep your freezer running at peak energy efficiency. Certain freezers run best when completely full, while others shouldn't be filled more than half-way.
* Consider posting a freezer inventory list nearby to track the meals (and dates) of everything in the freezer. Check off each item as you remove it and you will know exactly what foods are available at all times. This also prevents forgotten foods from going to waste.
* Freezing your meals is a great way to keep foods longer, but frozen doesn’t mean forever. As a general rule, fruit and vegetables will stay freezer-fresh for around eight months, fish and shellfish for up to six months, and meat and poultry for three. Trust your instincts and throw out anything from the freezer that smells or tastes "off."
* Don’t re-freeze defrosted foods because the taste and texture will decline and you could be risking bacterial contamination.
As a general rule, the following dishes tend to freeze well: baked goods, burgers (sometimes uncooked will freeze better), burritos, calzones, casseroles, cooked beans, cooked grains, egg rolls, enchiladas, French toast, quiche, lasagna, manicotti, mashed potatoes, meatballs and meatloaf, pancakes, pot pies, poultry, roasted meats, sauces, sloppy Joes, soup, stuffed shells, taco fillings, tofu, TVP, and waffles. Foods that do NOT freeze well include: egg- and cream-based sauces, instant rice, salad, stuffed poultry, hard-cooked eggs and fried foods.
Chips and Dips Get a Healthy Makeover
What would life be like without parties? And what's a party without great snacks? Too often, food is an afterthought to the drinks at cocktail, Super Bowl and holiday parties. What's a healthy eater to do when her only choices are a cheese ball (100 calories, 7 grams fat per serving) and crackers or a bowl of thick and creamy onion dip (60 calories, 6 grams fat per serving) with greasy potato chips? Make over your party fare with these new "chip" ideas, and slimmed down dips, which are affordable and healthy, too!
Ditch the Chips
Dig into your dip with one of these more nutritious options instead:
* Grilled chicken (or tofu) chunks
* Broccoli or cauliflower, steamed or raw
* Bite size chunks of crusty whole-grain bread
* Small whole wheat pretzels (Yes, they do exist!)
* Pita chips
* Miniature whole wheat pita breads
* Baby carrots
* Bell peppers, sliced into strips or cut into triangles (Remove top and bottom, then core peppers. Slice down center so pepper lies flat, then cut into triangles.)
* Endive leaves
* Inner leaves from Romaine lettuce
Slim Down Your Dip
Start the party off right. Instead of rich, creamy and cheesy dips, try a lighter version of that favorite dip. And remember, one serving of dip is about 1 ounce or 2 Tablespoons—that's about the size of a pair of dice.
Spinach-Artichoke Dip I'm famous for my healthier version of this recipe, which contains just 66 calories per serving. Just like the kind you get in restaurants, it's creamy and full of cheese. However, I use light cream cheese and just enough parmesan to add flavor. I sauté onions and garlic to add extra flavor. Even if you serve this with tortilla chips (one of my favorite treats at parties), the dip is still far lighter than the restaurant versions, which can have up to 775 calories per oversized serving!
Cheese Fondue Yes, even cheese fondue can be made healthier! It's a favorite party food of many, but this lighter version will let you indulge without guilt. It's just as creamy as the original, but its secret ingredients add fiber and flavor while cutting the fat. Even slimmed down, this is a "sometimes" food—one that's perfect for a party. Dust off your old fondue pot and cook up some cheesy goodness! (Oh, and one last tip: Swap beer for wine if that's what you have on hand. You can also use chicken broth. The liquid is just there to add flavor and keep the fondue moist.)
Roasted Red Pepper Dip Purée roasted red peppers with low-fat plain yogurt for a simply delicious dip. This recipe just 35 calories a serving, with 1 gram of fat!
Veggie Guacamole Serve smooth or chunky guacamole that's heavy on the veggies for only 75-80 calories per serving. By adding more vegetables to the dip, you're spreading out the fat and calories of the avocados, reducing the overall calorie count and boosting the nutrition profile.
More Dip Tips
* Use light mayo, low-fat cream cheese and skim milk when making creamy dips.
* Swap puréed white beans for half the mayo in creamy dips to boost calories and cut fat.
* Serve dips with baked whole-grain crackers and vegetables.
* Instead of using store-bought or your traditional homemade chip dip, use regular mayonnaise for half of the recipe, and replace the other half with reduced-fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat from the whole batch.
* Try any one of these healthy dips, which have fewer than 50 calories a serving!
Ditch the Chips
Dig into your dip with one of these more nutritious options instead:
* Grilled chicken (or tofu) chunks
* Broccoli or cauliflower, steamed or raw
* Bite size chunks of crusty whole-grain bread
* Small whole wheat pretzels (Yes, they do exist!)
* Pita chips
* Miniature whole wheat pita breads
* Baby carrots
* Bell peppers, sliced into strips or cut into triangles (Remove top and bottom, then core peppers. Slice down center so pepper lies flat, then cut into triangles.)
* Endive leaves
* Inner leaves from Romaine lettuce
Slim Down Your Dip
Start the party off right. Instead of rich, creamy and cheesy dips, try a lighter version of that favorite dip. And remember, one serving of dip is about 1 ounce or 2 Tablespoons—that's about the size of a pair of dice.
Spinach-Artichoke Dip I'm famous for my healthier version of this recipe, which contains just 66 calories per serving. Just like the kind you get in restaurants, it's creamy and full of cheese. However, I use light cream cheese and just enough parmesan to add flavor. I sauté onions and garlic to add extra flavor. Even if you serve this with tortilla chips (one of my favorite treats at parties), the dip is still far lighter than the restaurant versions, which can have up to 775 calories per oversized serving!
Cheese Fondue Yes, even cheese fondue can be made healthier! It's a favorite party food of many, but this lighter version will let you indulge without guilt. It's just as creamy as the original, but its secret ingredients add fiber and flavor while cutting the fat. Even slimmed down, this is a "sometimes" food—one that's perfect for a party. Dust off your old fondue pot and cook up some cheesy goodness! (Oh, and one last tip: Swap beer for wine if that's what you have on hand. You can also use chicken broth. The liquid is just there to add flavor and keep the fondue moist.)
Roasted Red Pepper Dip Purée roasted red peppers with low-fat plain yogurt for a simply delicious dip. This recipe just 35 calories a serving, with 1 gram of fat!
Veggie Guacamole Serve smooth or chunky guacamole that's heavy on the veggies for only 75-80 calories per serving. By adding more vegetables to the dip, you're spreading out the fat and calories of the avocados, reducing the overall calorie count and boosting the nutrition profile.
More Dip Tips
* Use light mayo, low-fat cream cheese and skim milk when making creamy dips.
* Swap puréed white beans for half the mayo in creamy dips to boost calories and cut fat.
* Serve dips with baked whole-grain crackers and vegetables.
* Instead of using store-bought or your traditional homemade chip dip, use regular mayonnaise for half of the recipe, and replace the other half with reduced-fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat from the whole batch.
* Try any one of these healthy dips, which have fewer than 50 calories a serving!
Build a Better Burrito
Are you and your family craving that spicy, south-of-the-border cuisine? Well, skip the local burrito joint. Those "burritos as big as your head" can contain more than 1,000 calories—even more depending on how many fixings you add. Instead, round up the muchachos and throw a build-your-own burrito fiesta! These quick and easy Mexican delights take just minutes to prepare and are sure to please the pickiest of eaters.
The basic building blocks of burritos are tortillas and beans, which provide a healthy amount of protein, complex carbohydrates, and fiber. By applying the following burrito building tips, you can trim the excess calories, fat, and sodium, but keep the flavor. With these healthy and tasty burritos, your family will be singing your praises and shouting "Ole!"
Cut the Calories and Fat
* Replace ground beef with ground round or ground turkey.
* Use fat free refried beans or canned beans of your choice (such as pinto, black, navy, or great northern).
* Avoid beans canned with lard.
* Use reduced fat cheeses or cheese blends.
* Select flavorful cheeses, such as sharp cheddar. Since it has a stronger taste than mild cheddar, you can use less and still have a delicious taste.
* Enjoy a small dollop of guacamole or sour cream.
* If you don’t want to swap your ground beef for turkey, brown and drain the meat. Then place the beef in a colander and rinse well with hot water. This method reduces both fat and calories.
Season Without Salt
* Use fresh tomatoes or canned tomatoes labeled "no salt added."
* Try a taco or burrito seasoning, labeled 30% less sodium.
* Use corn tortillas, which have less sodium, instead of flour tortillas.
* Select reduced sodium cheeses or use less cheese.
* Add flavor with cilantro or avocados.
Increase Fiber
* Add extra beans for flavor, protein, and fiber.
* Make your own salsa with fresh tomatoes, beans, corn, avocados, and onions.
* Instead of tortillas, enjoy 100% whole-wheat pitas.
* Enjoy a dollop of guacamole. Avocados provide fiber and healthy, monounsaturated fat.
Round out the Meal
* Add lettuce and tomatoes to your creation—the colors are appetizing, plus they add flavor without all the extra calories.
* For a side dish, serve red beans and rice or Spanish rice.
* Make your own tomato or vegetable salsas, using fresh ingredients and adding spices such as chipotle chile pepper.
* End your meal with a sweet guava, papaya, or mango for dessert.
The basic building blocks of burritos are tortillas and beans, which provide a healthy amount of protein, complex carbohydrates, and fiber. By applying the following burrito building tips, you can trim the excess calories, fat, and sodium, but keep the flavor. With these healthy and tasty burritos, your family will be singing your praises and shouting "Ole!"
Cut the Calories and Fat
* Replace ground beef with ground round or ground turkey.
* Use fat free refried beans or canned beans of your choice (such as pinto, black, navy, or great northern).
* Avoid beans canned with lard.
* Use reduced fat cheeses or cheese blends.
* Select flavorful cheeses, such as sharp cheddar. Since it has a stronger taste than mild cheddar, you can use less and still have a delicious taste.
* Enjoy a small dollop of guacamole or sour cream.
* If you don’t want to swap your ground beef for turkey, brown and drain the meat. Then place the beef in a colander and rinse well with hot water. This method reduces both fat and calories.
Season Without Salt
* Use fresh tomatoes or canned tomatoes labeled "no salt added."
* Try a taco or burrito seasoning, labeled 30% less sodium.
* Use corn tortillas, which have less sodium, instead of flour tortillas.
* Select reduced sodium cheeses or use less cheese.
* Add flavor with cilantro or avocados.
Increase Fiber
* Add extra beans for flavor, protein, and fiber.
* Make your own salsa with fresh tomatoes, beans, corn, avocados, and onions.
* Instead of tortillas, enjoy 100% whole-wheat pitas.
* Enjoy a dollop of guacamole. Avocados provide fiber and healthy, monounsaturated fat.
Round out the Meal
* Add lettuce and tomatoes to your creation—the colors are appetizing, plus they add flavor without all the extra calories.
* For a side dish, serve red beans and rice or Spanish rice.
* Make your own tomato or vegetable salsas, using fresh ingredients and adding spices such as chipotle chile pepper.
* End your meal with a sweet guava, papaya, or mango for dessert.
8 Ways to "Green" Your Kitchen
Greening your life—reducing your impact on the environment—takes a little research and planning. Because the kitchen is the most waste-producing room in an average house, it's a great place to start. The best way to do it is slowly, by starting with the easy, budget-friendly choices and moving on from there. Here are eight simple ways to green your kitchen.
1. Exile excessive packaging. Oats, popcorn, flour, pasta, dried fruit, beans, and even cereal can be purchased in the bulk section (also called the bag and weigh section) of your local natural foods grocery. Some mainstream supermarkets are even catching on to this eco-friendly trend. You simply scoop what you want out of a large covered bin and then the cashier weighs it when you check out. Although the store usually provides plastic bags, bringing your own reusable containers is a better option. Have a cashier weigh your containers while empty, and then the cashier will subtract that weight from the filled container.
If you can’t find your favorite foods in the bulk section, try to select the largest size that you can reasonably use (white vinegar will last forever, and can be purchased in gallon jugs, for example), or choose the brand that is packaged in cardboard or recyclable plastic, and be sure to recycle it when you’re through.
If you’re packing your lunch, use reusable containers instead of plastic baggies for lunch items, and tote them all to work or school in a reusable lunch bag. Many of these bags are insulated too, so your lunch will stay fresher.
BONUS: Packaging costs money too, so by buying in bulk and portioning out the food yourself, you'll save cash!
2. Consider compost. Onion peels, carrot trimmings, apple cores, and egg shells will all become nutrient-rich dirt in a few months if you toss them in the compost. If they wind up in the landfill however, chances are they’ll stick around for a lot longer. Oxygen is necessary to keep the decomposing process moving along, but landfills are designed to keep air and water out. A carrot stick in a landfill could stick around for over a decade.
To compost, you can buy or build a compost bin, or if you have a big yard, a simple compost pile will work just as well. If you don’t have a yard, check out worm composting, which you can do in your own kitchen. Completed compost can be used to fertilize vegetable or flower gardens, container gardens, and even houseplants, returning nourishment to the soil instead of clogging up the already over-crowded landfills.
BONUS: Kitchens generate a lot of waste, but when you compost, you can significantly reduce the amount of trash in your kitchen and at your curb. But make sure you do it properly, as certain foods should not be composted.
3. Buy organic. Choosing organically grown foods, which aren’t treated with chemical pesticides, herbicides, or fertilizers, when you have the option helps to reduce the pesticide burden on the earth. Read more about the reasons to choose organic food here, and then learn how to buy organic on a budget.
BONUS: Organic foods are usually richer in nutrients too—they do a body good.
4. Eat locally. Besides tasting fresher, locally-grown food is more ecologically sustainable. It benefits farmers and the local economy, as the profits from what is grown near you stay in your community. Check out your local farmer’s market for the best just-picked fruits and vegetables of the season, and select produce that was grown using organic methods to compound the eco-benefits. Buy large quantities and freeze, can, or dry them to enjoy locally-grown food all winter long. Or start your own organic backyard garden—the ultimate in local food.
BONUS: When you buy food that's been shipped across the globe, you have to "eat" those transportation costs when you buy. Local food is also seasonal, which means it tastes better and is also more affordable.
5. Use greener cleaners. Chlorine-free automatic dishwashing powder, petroleum-free soap, and non-toxic floor cleaner are all easy to find in most grocery stores. These products work just as well as their conventional competition, but leave behind less toxic residue for our bodies and the environment to process. You can also make your own cleaners with common household items like baking soda, vinegar, lemon juice, borax, and washing soda.
BONUS: "Green" cleaners are usually better for people who have chemical sensitivities. Besides being better for the planet, they're healthier for everyone in your household.
6. Drink filtered, not bottled. If you’re buying bottled water, consider this fact: In the state of California alone, nearly three million used plastic water bottles wind up in the landfill every day. Although you might recycle yours, keep in mind that it takes energy and resources to manufacture and transport these bottles—and to recycle them too. A better option is to buy a water filter that attaches to your kitchen faucet, and fill reusable bottles at the tap.
BONUS: You'll save tons of money by saying no to bottled water and save trips to the grocery store to get it.
7. Mind your appliances. Look for the Energy Star label when buying new appliances, which means that the appliance has met the quality and energy-efficiency guidelines of both the Environmental Protection Agency and the U.S. Department of Energy. And make sure you use your appliances correctly. Monitor the temperature in your fridge (it shouldn't be so cold that it freezes your milk), only run your dishwasher if it’s completely full (otherwise you’ll waste water and energy), and try to multitask your oven (if you’re firing it up to cook the dinner casserole, throw in a few potatoes too, and you’ll have lunch for tomorrow).
BONUS: Boosting the energy-efficiency of your appliances also keeps money in your wallet by reducing your utility usage.
8. Don’t pre-rinse. If you have a newer model dishwasher equipped with a built-in garbage disposal unit, rinsing your dishes is probably an unnecessary, and wasteful, step. Read the instructions and experiment with a few loads to see how much your machine can handle.
BONUS: Skipping the pre-rinse not only saves water, but it also saves you time and energy!
Here's to a greener kitchen and a healthier planet!
1. Exile excessive packaging. Oats, popcorn, flour, pasta, dried fruit, beans, and even cereal can be purchased in the bulk section (also called the bag and weigh section) of your local natural foods grocery. Some mainstream supermarkets are even catching on to this eco-friendly trend. You simply scoop what you want out of a large covered bin and then the cashier weighs it when you check out. Although the store usually provides plastic bags, bringing your own reusable containers is a better option. Have a cashier weigh your containers while empty, and then the cashier will subtract that weight from the filled container.
If you can’t find your favorite foods in the bulk section, try to select the largest size that you can reasonably use (white vinegar will last forever, and can be purchased in gallon jugs, for example), or choose the brand that is packaged in cardboard or recyclable plastic, and be sure to recycle it when you’re through.
If you’re packing your lunch, use reusable containers instead of plastic baggies for lunch items, and tote them all to work or school in a reusable lunch bag. Many of these bags are insulated too, so your lunch will stay fresher.
BONUS: Packaging costs money too, so by buying in bulk and portioning out the food yourself, you'll save cash!
2. Consider compost. Onion peels, carrot trimmings, apple cores, and egg shells will all become nutrient-rich dirt in a few months if you toss them in the compost. If they wind up in the landfill however, chances are they’ll stick around for a lot longer. Oxygen is necessary to keep the decomposing process moving along, but landfills are designed to keep air and water out. A carrot stick in a landfill could stick around for over a decade.
To compost, you can buy or build a compost bin, or if you have a big yard, a simple compost pile will work just as well. If you don’t have a yard, check out worm composting, which you can do in your own kitchen. Completed compost can be used to fertilize vegetable or flower gardens, container gardens, and even houseplants, returning nourishment to the soil instead of clogging up the already over-crowded landfills.
BONUS: Kitchens generate a lot of waste, but when you compost, you can significantly reduce the amount of trash in your kitchen and at your curb. But make sure you do it properly, as certain foods should not be composted.
3. Buy organic. Choosing organically grown foods, which aren’t treated with chemical pesticides, herbicides, or fertilizers, when you have the option helps to reduce the pesticide burden on the earth. Read more about the reasons to choose organic food here, and then learn how to buy organic on a budget.
BONUS: Organic foods are usually richer in nutrients too—they do a body good.
4. Eat locally. Besides tasting fresher, locally-grown food is more ecologically sustainable. It benefits farmers and the local economy, as the profits from what is grown near you stay in your community. Check out your local farmer’s market for the best just-picked fruits and vegetables of the season, and select produce that was grown using organic methods to compound the eco-benefits. Buy large quantities and freeze, can, or dry them to enjoy locally-grown food all winter long. Or start your own organic backyard garden—the ultimate in local food.
BONUS: When you buy food that's been shipped across the globe, you have to "eat" those transportation costs when you buy. Local food is also seasonal, which means it tastes better and is also more affordable.
5. Use greener cleaners. Chlorine-free automatic dishwashing powder, petroleum-free soap, and non-toxic floor cleaner are all easy to find in most grocery stores. These products work just as well as their conventional competition, but leave behind less toxic residue for our bodies and the environment to process. You can also make your own cleaners with common household items like baking soda, vinegar, lemon juice, borax, and washing soda.
BONUS: "Green" cleaners are usually better for people who have chemical sensitivities. Besides being better for the planet, they're healthier for everyone in your household.
6. Drink filtered, not bottled. If you’re buying bottled water, consider this fact: In the state of California alone, nearly three million used plastic water bottles wind up in the landfill every day. Although you might recycle yours, keep in mind that it takes energy and resources to manufacture and transport these bottles—and to recycle them too. A better option is to buy a water filter that attaches to your kitchen faucet, and fill reusable bottles at the tap.
BONUS: You'll save tons of money by saying no to bottled water and save trips to the grocery store to get it.
7. Mind your appliances. Look for the Energy Star label when buying new appliances, which means that the appliance has met the quality and energy-efficiency guidelines of both the Environmental Protection Agency and the U.S. Department of Energy. And make sure you use your appliances correctly. Monitor the temperature in your fridge (it shouldn't be so cold that it freezes your milk), only run your dishwasher if it’s completely full (otherwise you’ll waste water and energy), and try to multitask your oven (if you’re firing it up to cook the dinner casserole, throw in a few potatoes too, and you’ll have lunch for tomorrow).
BONUS: Boosting the energy-efficiency of your appliances also keeps money in your wallet by reducing your utility usage.
8. Don’t pre-rinse. If you have a newer model dishwasher equipped with a built-in garbage disposal unit, rinsing your dishes is probably an unnecessary, and wasteful, step. Read the instructions and experiment with a few loads to see how much your machine can handle.
BONUS: Skipping the pre-rinse not only saves water, but it also saves you time and energy!
Here's to a greener kitchen and a healthier planet!
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