Basic Cooking Techniques

For those of us who are not culinary chefs, there are many resources where we can learn basic knowledge from how to use a knife, to how to mince an onion properly, to how to butcher a chicken. Whether you forgot the right way to poach eggs, or you just want to learn a new kitchen skill, there are dozens of techniques and tips available to help you get on track.

Freeculinaryschool.com has are a range of short instructional videos that break down some kitchen skills, such as how to properly use a cooking knife:
http://www.youtube.com/user/freeculinaryschool

You can also download their free iTunes podcasts for on-the-go learning:
http://itunes.apple.com/us/podcast/free-culinary-school/id279934423

Startcooking is another a great resource that has online videos with easy how-to instruction on cooking. Check out their website and free podcasts on iTunes:
http://startcooking.com/

Here are more websites that show every basic cooking technique you need to know to get started in your kitchen:

http://videos.tasteofhome.com/

http://www.ehow.com/ehow_food-cooking-techniques/

Buying in Bulk

Another way to save at the checkout is to buy in bulk. To some people, this means stocking up on enough canned goods, toilet paper, and dry cereal to live in your house or apartment without coming out for an entire winter. For those of us who have limited storage space, value packs in the freezer section of your favorite grocery store are way to cut down on price and reduce trips to the store while still keeping room in your refrigerator!

But, now, let’s say you have 5 to 10 lbs of chicken sitting in your freezer? Or a bag of frozen meatballs? Or even some frozen fish filets? How many different ways can you cook it to keep meals healthy and interesting? Today, we’re going to try to solve this problem by sharing some of our ideas for recipes for ingredients that can be bought in (semi) large quantities!

Chicken Breasts

• Fajitas (Add fajita spice mix, sliced bell pepper, sliced onion, serve in tortillas)
• Grilled or Broiled (Serve with BBQ sauce on top, and canned or fresh fruit)
• Lemon Chicken and Broccoli Pasta (Toss cooked, cubed chicken with whole wheat pasta, steamed broccoli, dash lemon juice, and ½ tsp. butter)
• Chicken Wraps (Toss cooked, sliced chicken breast with mixed salad greens, bacon bits, sunflower seeds, cubed tomato, black olives, and your favorite salad dressing. Stuff into a pita or tortilla)
• Baked Chicken with Mango and Ginger:
http://www.marthastewart.com/283312/chicken-with-mango-and-ginger
• Sweet and Sour Chicken Stir-Fry:
http://www.marthastewart.com/335056/sweet-and-sour-chicken-with-green-beans

These are only some of the many quick dishes you can make with chicken. Here are even more simple chicken ideas to add to your recipe book:
http://www.marthastewart.com/photogallery/quick-chicken-recipes#slide_13


Tilapia Filets

• Lemon Crusted Tilapia Filets (Combine 1/2 cup grated parmesan,1/4 cup bread crumbs, chopped cilantro, salt, pepper, lemon juice, and lemon zest; Coat filets and bake for 15 minutes at 425 F)
• Simple Tilapia with Capers (Cook filets 3 minutes per side and transfer to plate; cook tomatoes, capers, salt, pepper, asparagus, lemon, white wine, and butter and spoon over fish)
• Broiled or Baked (Use lemon juice, garlic salt, butter, add broccoli and bake for 30 minutes at 375 degrees F)
• Pan-Seared Seasoned Tilapia (Cook with fat free Italian dressing, pepper, salt, cumin, and seasoning; serve with brown rice and fresh spinach)
• Tilapia Salad (Cook and combine with couscous, carrots, celery, onion, bell pepper, Dijon mustard, olive oil, lemon juice, and parsley)
• Grilled Tilapia with Mango Salsa:
http://allrecipes.com/Recipe/Grilled-Tilapia-with-Mango-Salsa/Detail.aspx
• Grilled Fish Tacos with Chipotle-Lime Dressing:
http://allrecipes.com/Recipe/Grilled-Fish-Tacos-with-Chipotle-Lime-Dressing/Detail.aspx

Meatballs

• Healthy Baked Meatballs:
http://www.foodnetwork.com/recipes/alton-brown/baked-meatballs-recipe/index.html
• Mushrooms and Meatballs: Add one can of mushroom soup and one cup sour cream to a skillet with meatballs; serve over egg noodles)
• BBQ Meatball Sliders (Broil meatballs for 10 minutes, place inside miniature buns with BBQ sauce)
• Rosemary Meatballs:
http://www.marthastewart.com/316559/rosemary-meatballs
• Spinach and Meatball Calzones (baby spinach, store-bought pizza dough, meatballs, and mozzarella):
http://www.marthastewart.com/335346/spinach-and-meatball-calzones

Eco Friendly Food Decisions

In the current era there are many more aspects to deciding what food we eat then there ever have been before. There is an endless amount of information at your finger tips at all times about what food serves what nutritional purpose, what amounts of what food are healthy, etc. . Also, food is much more accessible. Fruits that are not in season all year round can be shipped from across the world to still be available year round. Although this is great in regards to fulfilling dietary needs easily, it is not the most eco-friendly way to eat. Food that is shipped, stored, preserved, or treated all have extra side effects on the environment that buyers should be aware of. Here is a list of some foods and the amount of CO2 that is emitted for their production.

Single cheeseburger - 7 - 14 lbs CO2
Pound of lamb - ~ 16 lbs CO2
Pound of beef - ~ 15 lbs CO2
Pound of pork - 6.75 lbs CO2
Pound of chicken - 3.37 lbs CO2
Pound of wild tuna - 4.5 lbs CO2
Pound of wild-caught shrimp - 2.7 lbs
Pound of wild salmon - 0.06 lbs CO2
Pound of hothouse tomatoes - ~ 9 lbs CO2
Pound of potatoes - ~ .4 lbs CO2
Quart of milk - ~ 3 pounds CO2 equivalent

The UK has recently started a fad regarding the idea of making food items more earth friendly. The creation of a Carbon Reduction Label is sported on various items, including food. The Carbon Reduction Label is taken on by certain brands as a way to show consumers that they are working to decrease their carbon footprint. For example, certain orange juices will compare stating that more energy is required to store and transport pure juice than concentrated juice. When deciding what food to buy one does not usually think that it is having a great impact on the environment, but in short every decision is making a difference. As a consumer it is important to know information that will keep you happy, healthy, and why not eco friendly at the same time? The easiest way to comply with eco friendly decisions is to keep your food local, organic, and in season. Although, this is not always the easiest option it is one that has positive long term effects on the environment that we are creating for future generations.

References:
http://www.nature.org/greenliving/carboncalculator/
http://urbanaillinois.us/market
http://www.localharvest.org/
http://www.greenlivingtips.com/articles/340/1/The-carbon-footprint-of-food-.html

Happy Eatings!
-Anth249 H

Danger Zone: The Kid's Meal

Even though it has far fewer options, sometimes picking through the kid’s menus at fast food chains is even harder than the regular menu. A lot of the kids meal items are full of fat and lots and lots of sugar. Additionally, kids meals often have enough calories to satisfy an adult. With the classic combination of a hamburger, fries, and a soda, kids meals can easily be about 600 calories. But the good news is that in recent years, fast food companies have started offering healthier options in the kids meals. Below are some smart meal choices in a few major fast food companies.

McDonalds
At McDonald’s, the best options for your kids will be the hamburger or the 4-piece chicken McNugget meal. Don’t order the fries- even the kids size fries are over 200 calories. Instead, cut down on about 150 calories and add some healthy fruit to your meal by ordering the apple dippers. Finally, the best drink options will be either juice or white milk.

Burger King
The hamburger or cheeseburger meals are the way to go at BK. Again, choose to get apple dippers rather than french fries. Apple juice, orange juice, and white milk are the smartest drinks to order. The juice will have natural sugars rather than tons of high-fructose corn syrup like a soda would, and the white milk will have 70 calories less than the same amount of chocolate milk.

Wendy’s
Similarly to McDonald’s, the 4-piece chicken nugget meal or the hamburger meal will be your best kid’s picks at Wendy’s. Even though they’re now advertised as all natural, skip the fries and get your kids mandarin oranges. To drink, try the light lemonade or white milk.

Taco Bell
The kid’s menu at Taco Bell isn’t well advertised, and there’s a good reason for it- it should be avoided. Rather than getting your kids a fat-loaded cheese filled tortilla, sugary cinnamon twists, and a sugary soda (enjoy dealing with the sugar rush and crash your kids will have soon after eating!), order them a taco off of the fresco menu. Throw in some salsa verde and water, and you’ve got a decent meal to keep the younger ones satisfied.

References:
http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html
http://www.bk.com/en/us/menu-nutrition/index.html
http://www.tacobell.com/nutrition/calculator
http://www.wendys.com/food/Nutrition.jsp

One for the Parents: Staying Fit

So far in this blog, we have covered a lot of the more food-based side of nutrition. However, we must remember that eating right is only half the equation- the other half involves keeping an active lifestyle. For some, staying physically fit and healthy in college can be easier said than done. Exams and homework pile up, the occasional parties come along, and for those in dorms, that food is way too darn convenient (which doesn't always equate with nutritious!) With such circumstances, it is easy to see how some of us have given in to the "Freshman 15", or even more.

I can only imagine that student-parenting adds just that much more to the number of responsibilities and tasks to complete. It is then only understandable that hitting the gym isn't exactly the greatest priority in your lives. That does not mean, though, that you can't get a good workout in! In the four years I have been on the U. of I. campus, I have picked up a few good habits for staying active. Here are a couple tips:

-Schedule at least an hour a day for activity: Making it an obligation to yourself to workout will make you more likely to follow through. Make it a routine- perhaps first thing in the morning in your room: sit ups, crunches, jumprope, you name it. Give yourself just that one hour, and it'll all add up to make you a stronger, healthier person.

-Use work out videos: If you want some regiment and direction from your hour of workout time, dvds can be a great source of instruction. Simply go to your local libraries and check out the ones that appeal to you. From yoga, to step aerobics, to zumba, find what interests you the most, and it'll become less of a "chore" to stay active.

-Walk, walk, walk: It's a foolproof mode of transportation! Especially on this campus, walking can be one of the best ways to burn off calories in a given day. Try and refrain from using the buses on the immediate campus. Everything here is not much more than a 10-20 minute walk. Walk to your classes, and suddenly, you have added just that much more excersice to your daily routine!

-Include the kids: Working out doesn't mean that you have to take off your mommy/daddy hat. Playing with your children can be an excellent way to stay active. You may even want to go on walks with them, combining both workout and quality time. In the end, just use your time to your greatest advantage!

Hopefully these tips will come in handy when it comes to leading a fitter life. I know that many of you worry about gaining weight in college, especially with your busy schedules. However, I am telling you right now, if you take charge, this fear will not only be unfounded, but you may find the exact opposite to occur. How do I know? Well, as my undergraduate career comes to a close, I will have lost 50lb since I entered college. Don't believe me? Here:

With a little embarrassment, I show these picture not to brag, but to let you all know that living a healthy lifestyle is out of no one's reach. I consider myself a very busy student, but I found a way to become a fitter, happier individual, thanks greatly in part to the tips I have just mentioned. So get out there (with your kids) and be active!

Happy Eatings (and Exercise)!

Riley Guillet
-Anth249 H

Follow Us On Twitter!

In conjunction to this blog, we have also put up a twitter! For quick updates on new posts, and more interaction with like-minded tweeters, follow us!

Also if there is anything else you want to see more of, or what us to look into, don't hesitate to ask!

http://twitter.com/#!/EatStudyLove

Happy Eatings!

-Anth249 H

Name Brands vs. Generic: What's Your opinion?

Everyone is looking to save a few extra pennies in the checkout of the grocery store, and one way to do this on a fairly consistent basis is to buy the store brand instead of brand name products. In October 2010, Consumer Reports found that you can save an average of 30% on your grocery bill just by buying generics instead of store brands!

Yet, despite these savings, shoppers aged 18-39 were least likely to want to try store brands because they were afraid the taste or quality would not be as good as name brands.

In reality, besides the money put into advertising, is there really a difference between Honey Nut Cheerios and Meijer’s Honey & Nut Toasted Oats? Most likely not, but we’ve rounded up a few facts, tips, and tricks to help you be a smarter shopper when deciding between store-brand and brand-name items.

(1)Many brand name companies sell their products to stores to use as store brands. Sara Lee, Reynolds, and McCormick are just a few of these companies.

(2) Though brand name companies may manufacture stores brands, the recipes may not be the same. You can determine how similar two products might be by comparing ingredient labels. Ingredients are listed in decreasing order of amount used in the product. For example: a label that says “Ingredients: tomato, water ...” will have contain more tomatoes than a label that says “Ingredients: water, tomato….”

(3) Brand name does not necessarily mean healthier. For example, some brand names of frozen French fries have much higher sodium, or salt, content than store brands. However, some store brands skimp on healthier, expensive ingredients to cut costs. Check the ingredient list if you're not sure what's in your product!

(4) Not all store brands are created equal. Sometimes stores will create multiple brands of varying quality. Again, looking at ingredient lists can be helpful in determining the quality of products before you buy. A good rule of thumb is to avoid products with lots of artificial flavorings, preservatives, and colorings.

(5)Most brands have a money-back guarantee. If you are trying a new product, keep the receipt so that you can get your money back if you don’t like it.

What’s your take? Do you have a product that you will only buy store brand? Or do you have a favorite store brand item that you think tastes better than the famous equivalent? Let us- and your fellow blog readers-know in the comments section!

References:
http://lifehacker.com/#!5282987/store-brand-vs-name-brandwhen-to-go-cheap
http://www.consumerreports.org/cro/magazine-archive/2010/october/shopping/store-brands-vs-name-brands/overview/index.htm