How To Start Cooking

September 17, 2014 / ktbuchs87

I am a big supporter of making your own meals. There is no better way to know exactly what you put into your body than to make a meal yourself. The home cook is starting to make a slow comeback. Things like food network and celebrity chefs, have helped make it “cool” to get back in the kitchen. I’m all for this, no matter what your reasoning to cook might be. Some of you though still avoid the kitchen like the plague because you just can’t cook. No matter how many times you try, you just can’t get a meal together. You never learned how to cook or you just never had any interest. But I am here to tell you, if you have decided to eat healthier, you’re going to have to learn how to cook. The good news is that it really isn’t that difficult. I’m going to give you a few tips on how to feel confident in the kitchen and put together some simple, tasty, and healthy meals all on your own.

Start Simple

You don’t have to be able to make elaborate dishes. You don’t have to spend hours performing complicated cooking techniques to put a meal on the table. Start with very basic meals. Things like dried pasta, grains, salads, and baked chicken are all very easy to make and very healthy. Try spaghetti and tomato sauce. All you have to do is boil some water and cook the pasta according to the directions on the box. For the sauce, all you need is a can of tomatoes, a can of tomato sauce, and some simple seasonings like oregano, basil, garlic, and salt and pepper. Heat that in a small saucepan until it bubbles and voila, you have a super easy meal that even a beginner cook can handle. The slow cooker is also the new cook’s best friend. It is easy to add the right ingredients and then let your slow cooker do the rest. It’s hard to mess up and you usually end up with a delicious meal. By choosing meals like this, you can start to build your recipe repertoire and start to feel more at ease in the kitchen. Once you get a handle on these simple meals you can start to expand to more complicated ones or start to play with different flavors and ingredients.

Watch Food Network

Watch any cooking show really. Many of the things I have learned how to cook, I have watched on cooking shows. One of my favorite shows is Alton Brown’s Good Eats. Each episode focuses on one ingredient or technique and then goes into simple ways on how to prepare that food. Alton really does a great job teaching the average Joe how to master some really simple dishes. If you don’t have cable, you can find a lot of cooking shows on YouTube or Netflix or Hulu. Find a show that you can watch and take some notes from the pros on how to cook some really delicious food.

Talk To Other Cooks

You don’t have to start going around to restaurants and bugging the chefs for their secret recipes, but start talking to other people who cook a lot. Start with people in your family who tend to be the ones preparing the meals, whether it’s your mom, grandma, uncle, or cousin. Ask them what they like to cook and how they do it. Watch them prepare a meal and ask to give them a hand. Not only will they most likely appreciate the help, you can learn a TON from watching others cook this way. Almost all of the basic cooking skills I have are from watching my mom make dinner for our family. She wasn’t a 5-star restaurant chef, just a mom who wanted to feed her family well. She stuck with simple ingredients and meals that she knew we would like and to this day her food gives me comfort. Being around other people who cook can help you with your own kitchen adventures, so start talking!

Don’t Be Afraid To Mess Up

If you have never really cooked before, chances are you’re going to have a few mishaps in the kitchen. That is totally fine and most home cooks will tell you they have had their fair share of whoops moments. But it’s good to have those mistakes because then you know next time what not to do. Sometimes, you’re just going to make a meal that is totally inedible. That’s ok! Don’t give up after one bad meal. Keep trying and soon you will be able to avoid most of those missteps. Although, every once and awhile you will do something silly like try to steam vegetables without any water and wonder why your pot of broccoli is smoking. I swear I have never done THAT before….

Read Recipes

I know that I am probably a little bit of a weirdo, but I read cookbooks like they are novels. Sometimes there are tips and tricks written in the description of the dish that most of us skim over. By reading the whole thing, you might learn how to better prepare the meal. Take the time to read everything that goes along with the recipe and get everything you can out of it.

Don’t be intimidated by the kitchen, no one is expecting you to be the next Iron Chef. Getting some basic techniques down like cooking grains & meat, or roasting vegetables can be enough to get you started cooking your own healthy meals. Many of the recipes that I post here on the blog are simple enough for a beginner to handle and offer a lot of wiggle room for learning. Give any one of them a try and start getting more confident with your cooking!

Eggplant Lasagna

September 12, 2014January 29, 2016 / ktbuchs87

Just fair warning, this recipe will take some time to assemble. But it is VERY worth it. While it might not be a quick weeknight meal, you can make it ahead of time and just pop it in the oven when you’re ready to eat. It’s got a lot of flavor and a great way to get in some healthy vegetables.

Eggplant Lasagna

For the “noodles”

2 medium eggplants, washed and sliced lengthwise

For the tomato sauce

1 onion, diced
3 cloves garlic, minced
4 tsp oregano
2 tsp basil
1 tsp fennel seeds, crushed
1 can fire roasted tomatoes
1 can diced tomatoes
1 8 oz can of tomato sauce
vegetable broth
salt and pepper to taste

For the ricotta “cheese”

1 cup white beans, soaked and rinsed (or one can, drained and rinsed)
1/2 cup water
2 tbsp lemon juice
1 tsp salt
1/2 tsp rice vinegar
1 tsp Italian seasoning

1. Slice the eggplant lengthwise into thin noodle-like slices. Lay out onto a paper towel, sprinkle with salt and cover with another paper towel. Let rest for 15 minutes. If you’re cooking your own beans, cover with water bring to a boil, and then cover and lower to a simmer. Cook for about 20 minutes or until the beans are soft.

2. Preheat oven to 350, brush the salt off the eggplant and lay them in a single layer on a baking sheet. Roast in the oven for 10 to 15 minutes. Remove and let cool.

3. In a medium saucepan, saute the onion until soft. Add in the garlic, oregano, basil, and fennel seeds. Stir to combine then add in both cans of tomatoes and tomato sauce. If you want a thinner sauce, add in the vegetable broth. Add salt and pepper to taste. Bring the sauce to a boil then lower to a simmer for 15 minutes.

4. While the sauce is simmering, place the cooked white beans into a food processor or blender and pulse a few times. Add in the rest of the cheese ingredients and blend until smooth.

5. Now it’s time to put everything together. In a 9 x 13 casserole dish place a thin layer of the tomato sauce, then a layer of eggplant noodles, then a layer of cheese, and then a layer of tomato sauce. Keep layering until you run out of ingredients. Cover with foil and bake in the oven for 30 minutes. Let it rest uncovered for 5 minutes, then cut and serve!

Whew! I know it seems like this is a lot of work, but it is really worth it. Make this over the weekend when you have a little more time and then have delicious leftovers for lunch during the week. To save more time you can use jarred marinara sauce, just make sure to read the ingredient list. Or make a few batches of these, put them in the freezer and then pull them out when you need a quick meal. Enjoy!

Avocado Chicken Salad

August 29, 2014 / ktbuchs87

A few weekends ago, Adam and I went to a cookout for his grandpa’s birthday. It was great, full of family, friends, and food. Oh was there food. Now let me say that Adam has quite a large family. Nine aunts and uncles, plus their spouses/significant others, plus all their children so there needs to be a lot of food. Along with all the appetizers and side dishes, there was a mountain of chicken. I am not exaggerating. There were three different kinds of wings, grilled chicken, marinaded chicken, smoked chicken, chicken chicken… You get the idea. Long story short, we were sent home with a bag of chicken. After adding chicken to stir frys and frittatas, I wanted to come up with a simple and tasty chicken dish. Because it was uber hot, I went with a chicken salad. It came together quickly and hit the spot on a hot summer night, plus it’s healthy! So if you are loaded down with chicken, give this recipe a try!

Avocado Chicken Salad

2 to 3 cups cooked chicken, shredded
1 large avocado, diced
1 tbsp mustard (I used spicy brown mustard)
1 tbsp tahini (sunflower seed butter would work well too)
1 tbsp lemon juice
1/2 tbsp almond milk
1/2 tsp basil
1/2 tsp coriander
1 tsp oregano
1 tsp parsley
salt and pepper, to taste
corn kernels/celery, optional (but they add a nice crunch!)

1. Shred your chicken and set aside. In a large bowl, mash up your avocado pieces. You want this to be fairly smooth, so make sure there are no large chunks. Add in the rest of the ingredients, except corn/celery and chicken. Mix together well.

2. Add in chicken and corn/celery and stir to coat everything with the avocado. Taste and add salt and pepper if needed. You can serve this right away or let it cool in the fridge.

Pretty easy, right? This goes well over lettuce, in tortilla shells, or on your favorite type of bun. Don’t like chicken? Try it with canned tuna or salmon. Don’t eat meat? Make it with chickpeas or your favorite kind of bean. It’s a pretty easy recipe to adapt to your tastes. It is also a good one to make a big batch of and share at a party or gathering. Enjoy!

Moussaka Over Toasted Millet

August 15, 2014May 16, 2015 / ktbuchs87

Moussaka is a dish that I had heard of, but never seen or eaten. I knew that it had it’s origins in Greece and other Mediterranian countries and I knew that it had to do with eggplant. That’s about it. The grocery store had a sale on eggplant recently and I was trying to figure out what to make with it. Then I remembered moussaka and started looking around for a recipe. One of the most common forms of moussaka is the one from Greece. It is made up of layers of eggplant, tomatoes, and ground meat topped with a creamy sauce. I looked around at a few other recipes and decided to lean more towards the Lebanese form of the dish and eliminated the creamy sauce and ground meat. You most certainly can add ground beef or turkey into this dish if you want and you can serve it over whatever grain you have on hand.

Moussaka Over Toasted Millet

1 large eggplant
olive oil
1 large onion, diced
4 cloves garlic, minced
1 lb of grape or cherry tomatoes, sliced in half
1 tsp salt
1/2 tsp allspice
1/2 tsp cinnamon
1 cup millet
2 cups water

1. Slice the eggplant into large rounds. Lay out a single layer of paper towels and sprinkle with a little sea salt. Place eggplant rounds on top of the paper towels and sprinkle with more sea salt. Place another layer of paper towels on top of the eggplant and let sit for about 15 minutes

2. While eggplant is sitting, preheat oven to 450 and put a large saute pan over medium high heat. Place the 1 cup of dried millet into the pan and toast until golden brown and fragrant. Move the toasted millet to a pot and cover with 2 cups of water. Bring to a boil and then cover and lower to a simmer. Cook for about 20 minutes and then fluff with a fork.

3. Lightly brush eggplant off and cut into cubes. Place on a baking sheet and add a little olive oil and toss to coat. Roast the eggplant in the oven for about 15 minutes. Once edges are brown, remove from oven and lower heat to 350.

4. In the same large saute pan you used for millet, heat a little oil and saute the onion for a few minutes until it is soft. Add in garlic then stir in tomatoes, salt, and other spices. Add about a 1/2 cup of water and bring to a boil. Lower to a simmer for about 5 minutes. Turn off heat and stir in eggplant. Take the moussaka and place it into a large casserole dish and cover with foil. Cook in oven for 15 minutes then remove foil and cook for 20 minutes. Serve over a bed of the cooked and toasted millet

I know it seems like this takes forever to make, but it actually goes pretty quickly. Plus, it doesn’t use that many ingredients and most of them you probably have on hand. This makes some excellent leftovers and you can even eat it cold the next day. If you wanted to add meat just make sure to brown it first before adding it with everything else. You could also add in extra vegetables like green pepper or zucchini and beans like chickpeas if you wanted. Enjoy!

How To Cook With Eggs

August 13, 2014 / ktbuchs87

Ah, the humble egg. At first glance it doesn’t really seem all that spectacular. Most of the time we just relegate it to breakfast foods or as an ingredient for delicious baked goods. Sure, it has gotten some press over the years. Yolks, good or bad? How many should you eat a day? Are egg whites really a health food? What came first, the chicken or the egg? I’m not here to debate any of those things with you, as intriguing as they may be. What I do want to talk about is how versatile and awesome the egg can be. I love eggs. I love all the things that you can do with them. I make them every day and sometimes for multiple meals. They are relatively inexpensive, and they can do so many delicious things. Eggs are a huge part of my healthy diet and I wanted to share some of the ways I use them. I know some of you don’t consume eggs for various reasons, and that is totally fine. I have never had a problem with eggs and if you are looking for some quick and tasty meals to eat during the week then keep reading.

I’ll start with the very obvious choice for egg based meals, breakfast. I have one every morning and it’s one of my favorite breakfast foods, after waffles/pancakes of course! If you want something super simple, try a poached or fried egg. I know that you might think poaching an egg is difficult and for awhile I was intimidated too. But it is actually quite easy. In a small saucepan, bring about an inch or two of water to a simmer (NOT boiling). Add a tsp or two of apple cider vinegar or just plain vinegar (this adds a little flavor and helps keep the whites together). Crack open your egg and drop it into a small bowl or ramekin, not directly into the water. Slowly pour your egg into the simmering water and cover with a lid. Cook for 3-5 minutes depending on how runny you want your yolk. Uncover and using a slotted spoon lift the egg out of the water and onto your plate. It might take you a few tries to get it just right, but once you do it’s really easy. Poached eggs are delicious on their own, but they can add so much more to other meals. Try them on top of hashed browns, cooked greens (like kale or collard), over pasta, or even on top of tortilla shells. One of Adam and I’s favorite meals is shakshuka, which is basically eggs poached in a spicy tomato sauce.

Eggs are also good scrambled or in an omelette and these meals allow you to be really creative. Add in vegetables like green peppers or mushrooms, leftover meat like shredded pork or rotisserie chicken, beans or other grains like millet. Experiment with different seasonings too like fresh basil or cilantro. Smoked paprika adds a nice meaty touch to eggs and italian herbs go well too. Don’t worry if you aren’t a pro at making omelettes, if you mess up they just turn into scrambled eggs!

Another meal that I like to make, and Adam loves to eat, is a frittata. This is like an egg pie and you can add whatever you would like to it. I’ve posted a recipe for a potato frittata before. One of my new favorite ways to make this meal is to take a few potatoes, peel them and cut the into bite sized chunks. Place them in a pot and cover with water, bring them to a boil and then cover with a lid and let them simmer for about 30 minutes. Once you can easily pierce them with a fork, drain the water move them to a bowl and lightly mash them. You don’t want mashed potatoes, but you want them to be broken up. Place that aside to cool and crack 5 to 6 eggs into a separate bowl. Add a splash of unsweetened almond milk (or whatever milk you drink) and whatever herbs or spices you like (I usually do salt and pepper and then basil and oregano). I sometimes also add in pumpkin puree or tomatoes. Whisk the eggs until they are light and fluffy. Heat the oven to 400 and then heat an oven safe skillet, like cast iron, over medium heat, pour the egg mixture over the potatoes and then pour into the heated pan. Cook on the stovetop for a few minutes and then transfer the skillet to the oven and bake for 15 minutes. Remove from oven and let cool for a few minutes and then slice it up like pie. You can eat it plain or serve it with salsa or guacamole or hummus or whatever other toppings you would like. It’s an easy peasy meal that fills you up and keeps you going!

You can also hard boil eggs and make a few other meals with them. I like plain hard boiled eggs as a quick snack and Adam likes to mash them up with dill and mustard for a little egg salad. I’ve made healthy deviled eggs in the past by hard boiling eggs, cutting them in half and mashing the yolks up with avocado and paprika before spooning back into the egg halves. That is a quick and easy appetizer that will keep people happy! You can also put hard boiled eggs in your salad or over pasta for a little something extra.

Eggs can even be used to make condiments! One of the easiest is to make your own mayonnaise. Now I am not a mayo fan, never have been, but Juli over at PaleOMG has a really easy 30 second mayo that looks pretty tasty.

As you can see, eggs are a SUPER versatile food that can be used for so many different things. Next time you are scrambling (ha, see what I did there?) for a quick and healthy meal that will satisfy your hunger, try eggs. Get creative and see what delicious things you can come up with!