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

Planning Ahead for Busy Days

Even on hectic days with only 20 minutes for a meal, you may be able to skip fast food visits sometimes; you just need to plan ahead a little.

1. Eat Breakfast- Nothing will make you quite so hungry like an empty stomach- so make sure you fill it up in the morning before you even leave. Choose protein rich foods, like a pair of scrambled eggs with some veggies chopped in or greek yogurt with some berries. If you know you’re always short on time in the morning, hard boil some eggs the night before or have the berries washed and ready to be thrown into the yogurt- it’ll make for a quick breakfast-to-go. Avoid bagels and muffins- you’ll crash fast.

2. Prep the night before- If you know you won’t have much time to eat the next day, throw together a brown bag lunch for yourself the night before, or at least a bag of snacks. Bananas, especially slightly underripe ones, are great for keeping you full. Apples are fantastic to munch on. Sandwiches aren’t only for kids; if you go easy on the mayo and throw in some avocado, lettuce, tomatoes, cucumber, or whatever other veggies your heart desires, you can whip up a delicious ham and turkey sandwich.

3. Stay Hydrated- When you’re running around all day, it’s easy to forget about making sure you drink liquids. But it’s important to stay hydrated in order to properly digest food and keep your body running. Sometimes, you may even trick yourself into thinking you’re hungry when you really just need a drink of water. If you have a busy day ahead, grab a couple of bottles of water or juice with you.

4. Leave Yourself a Snack- When you finally get home, you’ll be exhausted. It’ll be tempting to order out to eat. But if you leave a snack for yourself to come home to, you can re-energize and reprioritize. Have some sliced apples with peanut butter, ants on a log (celery with peanut butter and raisins), cottage cheese, or carrot sticks with hummus in the fridge waiting. The snack will fill you up and give you new energy after a busy day.

References:

http://eating.health.com/2009/11/13/5-healthy-filling-snacks/

Dollar Menu Meals

Even when on a tight budget, you can still throw together a reasonably healthy meal at a fast food restaurant. Here are some ideas for a possible meals at some popular fast food places, using only dollar menu options. Remember, please don't get into the habit of going to fast food too often because we have given you a few healthy-(ish) options. The best way to ensure a nutritious meal is to make it yourself!

McDonalds: McDouble, small iced tea, Fruit n Yogurt Parfait

Calories: 670

Fat: 20 grams

Protein: 27 grams

Carbs: 98 grams

Burger King: Whopper Jr. without mayonnaise, Garden salad with Fat free Ranch

Calories: 390

Fat: 13.5 grams

Protein: 17 grams

Carbs: 52 grams

Taco Bell: Fresco Soft Taco, Fresco Bean Burrito

Calories: 520

Fat: 15 grams

Protein: 20 grams

Carbs: 77 grams

Wendy’s: Double Stack, small chili, value size Coca-Cola

Calories: 690

Fat: 25 grams

Protein: 41 grams

Carbs: 78 grams

References:

http://www.mcdonalds.ca/en/food/calculator.aspx

http://www.bk.com/en/us/menu-nutrition/index.html

http://www.tacobell.com/nutrition/calculator

http://www.wendys.com/food/Nutrition.jsp

Fast Food Days

As ideal as it would be to always eat food made at home, sometimes that’s just not possible. Having a busy life means that occasionally you will need food on the run- and that’s okay, as long as it IS occasional. What’s important is to be aware of how to make the healthiest decisions when stepping up to the counter or pulling up to the drive through window. The problem is, the decision isn’t always so obvious!

For example, a salad may seem to be a much healthier option than a cheeseburger. However, if you go to McDonald’s and get a Caesar Salad with Crispy Chicken and Caesar dressing to go along with it,  you’ve just ordered a 700 calorie, 54 fat gram meal- and you didn’t even order a drink yet! For almost the same caloric value (670 kcal) and half the fat (27 grams) you can get a Bacon Cheeseburger, small fries, and even add in some apple slices with caramel dip for a treat. If you need even more proof, check out this page from David Zinczenko, author of Eat This, Not That!

Another misconception is that chicken is always healthier than beef, but that’s not true either. A Southwest Crispy Chicken Sandwich at McDonald’s is 590 calories and 29 grams of fat, while a Quarter Pounder without cheese is only 430 calories and 20 grams of fat.

So if you have to throw out the classic rules of salads over burgers, chicken over beef, how DO you make smart decisions? The best way is to plan ahead. Almost all fast food restaurants list nutritional facts online, and some have even started offering “meal builders,” where you can put together a meal online and see what the total nutrition of the meal is. If you have an iPhone, there are several options for apps to download that will tell you nutritional info; Fast Food Calories is one of them (and it‘s free to download!)

But what if you didn’t plan ahead? Some restaurants will have their nutritional facts inside, on a brochure or on a poster. For those that don’t, you’ll need to use your best judgment. Stay away from “crispy” or breaded foods, they will often be deep fried and the breading will soak up the oils. Grilled meats are preferable to fried ones; switching the Southwest Chicken Sandwich from crispy to grilled takes it down 90 calories and 8 grams of fat. Soda is another pitfall; it’s loaded with calories and sugar, and diet sodas have artificial sweeteners that make you crave sugar. If you choose a salad, pick a vinaigrette or olive oil over a creamy dressing. Finally, pick healthful sides. Apple slices with caramel are healthier than fries- and will keep you satisfied for longer.

If you’re interested in reading more, check out these articles from David Zinczenko; the first gives some great low-cal options at some fast food joints, the second lists some fast food meals to avoid, and the last article dishes the real numbers in seemingly healthy foods.

References:

http://health.yahoo.net/experts/eatthis/7-fast-food-meals-under-350-calories

http://health.yahoo.net/experts/eatthis/worst-fast-food-meals-america

http://health.yahoo.net/experts/eatthis/worst-healthy-foods-america

http://www.mcdonalds.ca/en/food/calculator.aspx

Breakfast

Here are some ideas to keep in mind next morning you find yourself looking for a delicious jump-start to your day:

Make your own yogurt parfait. Get a glass or bowl, add some low-fat yogurt, add granola (recipe to make your own below), put on your favorite fruit (bananas, sliced strawberries, berries, dried fruits), even top with nuts and honey.

Cook up an omelet. Add chopped peppers, onions, tomatoes, mushrooms, basil-- or create a breakfast sandwich by putting it between a piece of whole grain bread and a slice of low fat cheese

Instant oatmeal. Quick and easy to prepare, and it tastes good when you add berries, dried fruit, nuts, and honey!

Breakfast Sandwiches. These can be creative and good for on-the-go. Start with a whole grain tortilla and add low-fat cream cheese with fruit, peanut butter and banana slices, or a scrambled egg with peppers and vegetables.

Fruit smoothies. A refreshing and nutritious way satisfy hunger on the go, adding vitamins and fiber to your day. Blend fruit (frozen fruit can work here too!), ice, milk, yoguryjuice, Try out different combinations, like blueberry and peach, mango and strawberry, orange and papaya) to find your favorite combo.

Granola. A great on-the-go snack to keep on hand, mix with dried fruits, topped on yogurt, added to cereal, or eaten alone for a sweet treat. Start by preheating the oven to 325 degrees, and in a large bowl, combine 3.5 cups old fashioned rolled oats, along with 1/4 cup chopped pecans, 1/4 cup chopped almonds, 1/4 cup chopped walnuts (or any other kind of nuts you want to add) along with 1/4 teaspoon salt, 5 teaspoons vegetable oil, 5 tablespoons maple syrup, and 1/2 teaspoon vanilla extract. Mix together, spread mixture on a baking sheet and bake for 25-30, or, until golden brown.(Makes 4 cups; stores for up to 2 weeks at room temperature)

...and don’t forget to check out the websites below for additional breakfast recipes!

Resources:
http://www.livestrong.com/article/240595-ideas-for-a-healthy-breakfast-menu/

http://www.livestrong.com/article/291726-10-healthy-breakfast-ideas/

http://www.livestrong.com/article/337649-healthy-breakfast-fruit-smoothies/

http://www.cookinglight.com/food/quick-healthy/quick-breakfast-recipes-00412000070253/

Healthy Eatings!

-Anth249 H

Recipes (for the whole family!)

We all know how hard it can be to get in all those daily recommended fruits and veggies, but there are ways to incorporate them into your everyday meals in delicious ways. Vegetables can be thrown on a skillet, roasted on a baking sheet, added to stews and stir-frys, steamed, chopped in a salad, tossed in with pasta or rice, added to a wrap or sandwich- the possibilities are endless! Spice up salads light dressings, nuts, fresh fruits, lean meat.

In the following posts, be on the lookout for some basic meal ideas to get started.

Healthy Eatings!

-Anth249 H

Kitchen and Meal Prep

Before cooking, here are a list of some cookware, ingredients, and go-to items that are a good thing to keep on hand in the kitchen.

Cookware Essentials- it is a a good idea to have some basic kitchen utensils that many recipes may call for. Here are some items you make sure you have next time you make a meal:

skillet, cutting boards, dry and liquid measuring cups, pots, baking sheet, loaf pan, blender, microwave, strainer, paring knife, large knife, grater, whisk

Choice Items-1) to keep on hand in the cupboard:
peanut butter, rice (brown rice is a healthy alternative to white rice!), pasta (look for whole grain!), extra virgin olive oil, flour, sugar, baking powder, baking soda, aluminum foil and plastic wrap, honey, salt and pepper

2) in the fridge:
milk, cheese, yogurt, eggs, butter, jam/jelly, low fat mayo, ketchup, mustard

3) suggested spices to keep on hand:
basil, black pepper, cinnamon, garlic, ginger, oregano, salt

Things to keep in mind when cooking:

• when defrosting items
• if defrosting meats or fish, always use within 24 hours (you can’t refreeze them!)
• use microwave for easy defrosting
• handling meats:
• minimize your contact with raw meat; if your cutting board comes in contact with raw meat, be sure to wash it thoroughly before using it to cut vegetables and other items. Better yet, if you have more than one cutting board, designate each solely for either meat or produce.
• when cooking meat (chicken or pork), make sure you cook it all the way through (no pink on the inside)

With a good foundation, the prospect of eating more nutritiously becomes that much less daunting.

Healthy Eatings!

-Anth249 H

Utilizing Leftovers

Everyone wants to get the most out of their dollar, and with food the easiest way to do that is to buy in bulk and create meals that utilize leftovers. An easy way to make sure that you are getting the most out of your purchases is to plan a week’s menu around a couple staple food items. As stated before, many vegetables can be bought in season and then stored frozen or canned. This is a great way to buy items in bulk. Overall, there are a variety of menu ideas that can incorporate any leftovers to form an original meal. Here are a few ideas:

Chicken pot pie: utilizes the leftover chicken and broccoli very nicely. One would need to purchase pie crusts, any other veggies, and a simple gravy mix.

Sausage Jambalaya: would use leftover sausage and rice. One can easily purchase a spice packet for this meal and it’s as good as done.

Chicken soup: which would take the smaller pieces of chicken leftovers and broccoli can easily be included. Add noodles and any other veggies that you prefer.

Chicken stir fry: would use leftover chicken, rice, and broccoli. Add any other veggies such as carrots or water chestnuts. For a more colorful meal canned fruit can be added too, such as mandarin oranges or pineapple tidbits.

These are just a couple ideas to show how such meal planning should be planned in advance and can easily use every bit of food you purchase. The staple food of course does not only have to be a meat, it could be something such as potatoes or pasta. Along with being creative in your meal making combinations there are many sites that offer assistance in putting together a meal. For example LeftOverChef is a site where you simply put in the staple foods you would like to include for that week and it gives you menu ideas that can utilize that food. Planning weekly menus out in this manner saves time, wasted food, and money.

References:
http://www.lovefoodhatewaste.com/recipes

http://www.leftoverchef.com/

http://teriskitchen.com/leftovers.html

Healthy Eatings!

-Anth249 H

Getting Kids to Eat Healthy: Even More Ideas!

Another obstacle that parents find is getting their child to eat food that is healthy. As mentioned earlier, if there are a lot of options a child will eventually work out on their own what they like and don’t like. We would like to add to that that we think that if a parent only supplies healthy options there should be no problem for a child to like them. For example, buy large bags of carrots, apples, fruit cups, raisins, etc and have those sitting around and available instead of candy or chips. Another big part of getting kids to explore certain food options is to make it something they can interact with. For example, providing options where the child is able to make themselves a dish or use their imagination in creating will make healthy options fun. Here are some ideas to try with a child that would make healthy food fun!

• Ants on a Log: this is a classic for a reason. Celery stalks, peanut butter, and raisins. Let the kids build them on their own and they will enjoy eating it that much more, not even realizing the health benefits.
• Pizza Tortilla Chips: a healthier option to pizza is to make mini pizzas on tortilla chips. This recipe can be altered to anyone’s preference. Just provide healthy options such as shredded cheese, salsa, shredded leftover chicken or sausage, onions, or olives and let the imaginations run wild!
• Homemade Parfait: this can be made also depending upon the kids taste variation. Frozen or dried fruit can be put on top of yogurt. If one wants to get more creative you can supply different types of cereal to put on top (ex: Honey bunches of Oats or Cheerios). Some people like to add honey, others graham crackers… all up to personal preference.

Again, kids love to explore so the best a parent can do is to provide healthy food and allow the child to do the rest and figure out what they want. If you want there are always websites that have tons of fun, creative snack options to show your kids to get their creative juices flowing. My personal favorite is the banana dog (peanut butter and banana sandwich made to look like a hot dog).

References:

http://recipes.kaboose.com/afternoon-snacks.html

http://www.momswhothink.com/kids-recipe/kids-recipes-a-to-z.html

Healthy Eatings!

 -Anth249 H

Picky Eaters

For student parents, making healthier food choices can sometimes be only half the battle, for perhaps an ever greater obstacle to overcome is getting your child to actually try newer, healthier foods. We all know that children can be some of the most reluctant “food explorers”. Nearly two thirds of parents describe at least one problem with their child’s eating habits (according to a study in Contemporary Pediatrics). And while such pickiness does not immediately result in drastic nutritional problems, modifying these habits as early as possible will give your child a more well-rounded diet, while relieving some stress on parents as well.  The following are just a few strategies suggested to combat picky eating.

• Don’t push you children too hard. Forcing may just lead to an even greater aversion to the food at hand. Simply suggest they try the food first, even if it be just one bite.
• Praise, Praise, Praise! Positive reinforcement is always a good strategy, again, even if your child takes just one bite.
• Set an example. Don’t give them another reason to not want to try the food! That being said, make healthy choices that the whole family may enjoy.
• Give non-food alternatives. Sometimes pickiness doesn’t even have to be about the food. Does your child have a favorite plate? A certain way he/she wants their food cut? Humor these little idiosyncrasies. It may be extra work, but if the difference between getting your child to try a healthier food is something as simple as the color of the dish, then it may just be worth it.

Picky eaters can be a drain on parents in various ways, so combating such problems are imperative for establishing good eating habits. Of course, pickiness may just fade with time. With this in mind, as stated before, remember not to overwhelm yourself with getting your child to try certain foods. Perhaps the best strategy is to always give (healthy) alternatives and variety. Give your children the chance to make their own decisions and discoveries. As long as it’s relatively healthy, you can’t go wrong!

Resources:

http://www.parenting.com/gallery/7-picky-eater-solutions?cid=tgchannel

http://www.mayoclinic.com/health/childrens-health/HQ01107

Healthy Eatings!

-Anth249 H

Kid-Friendly Recipes

Looking for new ways to shake up your daily menu, especially for your kids? Well there are a plethora of websites out there geared towards kid-friendly recipes. However, to make things a little easier, we have compiled a modest list of sites especially concerned with healthy meal prep. From so called “superfoods” for children, to sneaking in vegetables, to simple after-school snacks, feel free to explore and find the recipes that work best for your child and your lifestyle. Remember, be creative with your eating. Living nutritiously never has to be boring!

Resources:

http://www.parenting.com/article/sneak-in-healthy-food

http://www.parenting.com/gallery/healthy-kids-snacks

http://www.myrecipes.com/kids/

http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

Healthy Eatings!

-Anth29 H

Shopping and Technology

Now it seems that no matter what you want to do, there’s an iPhone, PDA, Andriod, cell phone, internet app for it. In today’s post, we are going to explore the technology out there to help you plan, shop, and cook.

First up, the Kraft Foods iFood Assistant (http://www.kraftrecipes.com/media/ifood.aspx ). This app is available for iPhone, Blackberry, Andriod, and Windows 7 and allows users to browse and share recipes, create customized shopping lists, download coupons (for Kraft products), and locate recipes that use Kraft products. The app is currently one of the most popular “Lifestyle” apps, and has gotten both positive and negative reviews. Pros include access to recipes, how-to instructional videos, and a familiar lay-out to iPod owners. Cons include constant Kraft advertising. At $0.99, it’s a budget-friendly choice for young shoppers.

The No Time to Cook? (http://www.realsimple.com/work-life/technology/iphone-ipad/index.html ) iPhone, iPad, and Andriod app from Real Simple magazine also offers an interactive grocery list, “over 850 quick and easy recipes,” step-by-step instructions for recipes., and built-in cooking timers. At $4.99, it’s more expensive than the Kraft iFood Assistant and online reviews suggest that navigation is not as intuitive for some users. However, because the app is not sponsored by a food company, it features fewer ads and has fewer brand-name ingredients.

iGrocery (http://appshopper.com/productivity/igrocery-shopping-list ), an app available for iPhones, is not so much an app to help you cook as an organizational app that lets you create and manage many types of lists, including grocery lists. At $1.99, its main draw is that you may never leave your grocery list behind again.

Martha’s Everyday Food: Fresh and Easy Recipes is another iPhone app available for $4.99. It also has features that allow you to create and manage grocery lists, as well as access to recipes from Martha Stewart’s magazine, Everyday Food. Users can also scan item bar codes to add them to add foods to lists of favorite items.

Other apps allow users to compare prices in the store with prices online and in other stores.

References

http://www.retailtouchpoints.com/cross-channel-strategies/208-retailwire-krafts-iphone-app-draws-eyeballs-shopper-insights-

Healthy Eatings!


-Anth249 H

Fresh vs. Frozen vs. Canned

If you read articles or blogs about healthy eating, eventually, you will read that you should be eating more fresh fruits and vegetables. But the reality is that fresh fruits and vegetables aren’t always available. These days, canned or frozen fruits and veggies are fairly cheap, convenient ways to get your greens.

But are canned and frozen vegetables just as good as fresh ones? Maybe.

The biggest factor in the amount of nutrients found in canned or frozen foods versus fresh foods is the amount of time that passed between harvesting and processing. The longer food sits around waiting to be canned or frozen, the more the “good stuff” inside- the vitamins, minerals, and fiber-will disappear. However, this is not a large concern for today’s consumer as most companies today have very short waiting periods before food is processed- potentially shorter than the time it takes your fresh fruit to get from the farm to the store. So if the nutrients aren’t considerably different because of processing or travel time, what is different?

The nutritional value of canned and frozen produce also depends on how it’s packaged and prepared. For example, canned foods with a lot of added sodium, or salt, are much less nutritious than their fresh or frozen counterparts. Food scientists at the University of Tennessee found that you can easily reduce up to 40% of the extra sodium in canned beans simply by draining and rinsing them before adding them to your recipe! Similarly, canned fruit packed in heavy syrup has much more sugar than fresh or frozen fruit. However, canned fruit packed in its own juice generally has much less added sugar and is nutritionally comparable to fresh fruit.

In regard to other proccesses/preparation,  one thing to remember about any type of fruit or vegetable is that cooking can also affect nutrient content. To make sure you get the most nutrients out of your fruits and veggies, try lightly steaming them (either on the stove or in the microwave, see instructions here) instead of boiling them in water for long periods of time. Also, to make sure your frozen foods are tasting their best, buy packages that are frozen solid and don’t have ice on the outside of the bag. This can be a sign that the bag has thawed and refrozen. While thawing and refreezing doesn’t affect the nutritional quality of the food, too much refreezing can affect the food’s texture. Canned goods should also be used before their expiration date for best flavor.

In the end, as long as you make some effort to avoid canned or frozen items with lots of added salt and sugar, it doesn’t really matter where you get your fruits and vegetables. What's most important is that you’re actually eating them!

References:

http://www.nlm.nih.gov/medlineplus/ency/article/002095.htm

http://www.healthcastle.com/veggies_fresh_frozen.shtml

http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_recipes_for_frozen_fruit_and_vegetables

http://www.todaysdietitian.com/newarchives/011110p62.shtml

http://healthlibrary.epnet.com/GetContent.aspx?token=a4c1f00b-d245-44f2-a90e-20b047f84a6a&chunkiid=160561

Healthy Eatings!


-Anth249 H

Shopping Seasonally

Every health class and pamphlet about eating well will tell you that fresh fruits and vegetables are a great addition to your diet. From a fresh green salad to start a meal, to strawberries on top of a little vanilla ice cream for dessert, fruits and vegetables are also incredibly flexible ingredients. However, fresh fruits and vegetables can get expensive. But don’t despair yet- there are still ways to get your fruits and vegetables without breaking the bank!

First off, one of the ways to get your fill of fruits and veggies is to shop seasonally. When farmers and grocery stores have a lot of a product, they usually lower prices in order to move it out the door more quickly. In fact, prices for some items can be 3 to 5 times higher when they aren’t in season. You can shop seasonally simply by taking a few minutes to browse the displays by the entry (first few produce stands) every time you enter a store. Additionally, if you have a little knowledge about your favorite fruits and vegetables, you can surely be more proactive in looking for these specific deals. (Additional hint: Some fruits and vegetables can be frozen for months! Look for upcoming posts on food preservation)

And now that it’s March, Spring is rapidly approaching, which means that some of the cooler weather foods will be available soon. But what are those? In Illinois, March is when the earliest crops of broccoli, cabbage, and lettuce are becoming available. Upcoming in April, asparagus, onions, and peas will be added to this list. May adds even more variety to this list, including: cherries, cucumbers, strawberries, rhubarb, and potatoes.

April is also a good time to start exploring local farmer’s markets. In Champaign-Urbana, there are two different farmer’s markets: Urbana’s Market at the Square (http://www.market-at-the-square.blogspot.com/ ) and Champaign’s Historic North First Street Market (http://thefarmersmarketonhistoricn1st.blogspot.com/ ).  Though not always the cheapest option, sometimes the reduced transportation costs and a bumper crop can result in great deals. As an added bonus, the farmer’s markets usually have free entertainment or activities for children.

How about the rest of the year? Here is a quick summary of what produce to look for in Illinois at different times of the year.

June

• Veggies: Asparagus, Cabbage, Eggplant, Okra, Peas
• Fruits: Cherries, Strawberries, Rhubarb, Nectarines

July

• Veggies: Artichokes, Eggplant, Okra
• Fruits: Blackberries, Blueberries, Peaches, Raspberries, Nectarines, Strawberries, Rhubarb

August

• Veggies: Peppers, Corn, Eggplant, Summer Squash, Tomatoes
• Fruits: Melon, Nectarines, Peaches, Plums, Watermelon

September

• Veggies: Cucumbers, Corn, Eggplant, Okra, Peppers, Tomatoes
• Fruits: Asian Pears, Grapes, Rhubarb, Watermelon

October

• Veggies: Cabbage, Cauliflower, Onions, Potatoes, Sweet Potatoes, Pumpkins
• Fruits: Apples, Pears

November

• Veggies: Broccoli, Cabbage, Onions, Peppers, Pumpkins, Spinach, Squash, Sweet Potatoes, Winter Squash
• Fruits: Apples

December, January, and February are usually too cold for big crops.

In addition to seasonal trends for fresh produce, other items in your grocery store also have seasonal trends. For example, many grocery stores try to get rid of excess stocks of frozen foods in March to make room for the new packaging and stocks that will come in as the growing season starts again. In April, many items in Easter packaging find themselves on sale shelves or with reduced prices. Also, April marks the beginning of the olive oil season, so last year’s crop will most likely be on sale, making it a great time to stock up!

Hopefully with a few tips about when to be on the lookout for good deals, we’ve given you some ideas about how to be a smarter shopper. Stay tuned for an upcoming post about the debate over the nutritional qualities of fresh, frozen, and canned foods.

Resources:

http://www.dummies.com/how-to/content/seasonal-grocery-sales.html

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

http://www.grocerycouponguide.com/articles/product-seasonal-sales/

Healthy Eatings!

-Anth249 H

Welcome!

Greetings and welcome to our little project- a blog geared specifically towards student-parents! As college students, we know how stressful academic life can be. We can only imagine that caring for a child on top of that adds new and unique challenges- from limited resources, to social support, and even a possible lack of nutritional information. Taking this into consideration, we hope to help relieve some of those stresses for student-parents, and contribute and disseminate what information and knowledge we have. First though, we'd like to take this opportunity to introduce ourselves. Together, we are a group of students taking an Anthropology class:

Laura Klein

Yr: Senior

Major: Integrative Biology

Favorite Healthy Food: "Ants on a Log"- Celery, peanut butter, raisins

Elsa Tippy

Yr: Sophomore

Major: Elementary Education

Favorite Healthy Food: Strawberry Fields cereal

Misaki Suehiro

Yr: Freshmen

Major: Undeclared

Favorite Healthy Food: Sushi

Riley Guillet

Yr: Senior

Major: Molecular and Cellular Biology

Favorite Healthy Food: Peaches and cottage cheese

Valeriya Botvinik

Yr: Freshman

Major: Spanish

Favorite Healthy Food: Strawberries

Be on the lookout for upcoming posts and updates. We will be blogging about everything from shopping tips, to meal planning, to kid-friendly meals, to much more! Take care and healthy eatings for now!

-Anth249 H :)