WellnessJill

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Cooking Tips to Jumpstart Your Health Journey

Are you a fan of cooking?

If the answer is no… fear not! I think it is reasonable to not enjoy cooking.

Nevertheless, do you know cooking basics? In some recent videos, I shared a little bit about the history of African diasporic cooking traditions and its significance today. Watch the videos here:

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Cooking is not just a means to an end… its part of our communication style… our cultural heritage… it expounds on the stories of our ancestors… it provides a finished product that allows us to rest and relax after a trying day or week.

So how can you incorporate more cooking into your lifestyle?

Well, first start with your cooking level.


Are you a beginner? Here are some resources:

How to sauté

https://tinyurl.com/saute123

https://tinyurl.com/yc87an3m

How to measure

https://tinyurl.com/ye2x4wk5

How to add flavor to your food

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Best type of knives and kitchen utensils

https://tinyurl.com/2awxaz7t

https://tinyurl.com/yzd5jtkt

Some basic meals to start off include

Pasta with marinara sauce and a protein (chicken thighs don’t dry as easily as chicken breast; peas are a good protein option for vegetarians/vegans)

Build your own dinner bowl (rice, protein such as chicken thighs, ground beef, peas, beans, eggs, vegetables of your choice, condiments)

*rice to water ratio (1:1.5 basmati, some jasmine rice, 1:2 basic white rice, brown rice)

*condiment ideas (salsa, guacamole, hot sauce, jerk sauce, rémoulade sauce)


Are you an intermediate cook? Here are some resources:

Choosing the right pan for your recipe

https://tinyurl.com/ytu4evhn (I do not recommend non-stick pans btw)

Cooking multiple meals at once (bulk cooking)

https://tinyurl.com/38uy2zze

Best knife sharpeners

https://tinyurl.com/25ynuckf

Seasonings to amp up your cooking (and prevent you from too many restaurant visits)

https://tinyurl.com/5936p5fn

https://tinyurl.com/4suhpbvz

https://tinyurl.com/mry8nbu4 (omit the salt if desired)

Taste your food as you cook


Too busy to Cook? Here are some resources:

Make meat (chicken thighs and pot roast work well) for the week in the crock pot. Use the meat for quick recipes like sandwiches, pasta, tacos, and dinner bowls (like a burrito bowl or other dinner bowl)

Vegetarian/vegan? Make your protein and starch options for the week (crock pot beans, rice, sweet potatoes, white potatoes, sauteed peas, quinoa, sauteed chickpeas, roasted vegan meat substitute)

Buy rotisserie chicken and only cook the sides for a quick meal

Cook quick sides in the microwave:

Microwave red beans (Add rinsed canned beans, creole seasoning, garlic powder, and 1 tsp lower sodium better than bullion paste. Cook for 7 minutes in a ceramic microwave safe container.)*

Steamed veggies (add your favorite frozen veggies to a ceramic microwave safe bowl. Add about an inch of water. Add salt and seasonings. Cook for about 7-8 minutes. Toss with olive oil after cooking.)*

*Time may vary depending on microwave. Check frequently


Need Cookbooks? Try these

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UPDATES

If you are looking for 1-1 cooking support, I am offering health coaching that focuses specifically on supporting you in your healthy cooking journey. I can provide you with tips on cooking on a budget, cooking with a busy schedule, and support you with hands on tips to become a better cook.