7
Healthy Habit #2: Prepare Together
Easy Family Meals, Smart Snacks, and Tasty Tips for Healthy Eating Every Day, Everywhere
The second Healthy Habit of the HFL program is preparing healthy food together as a family. Don’t freak out—I know this idea sounds about as realistic as flying to the moon for many modern families. But I have seen all kinds of families make big changes in their kitchens without spending too much extra time and energy. (Remember, if you’ve planned well using tips from Chapter 6, you’ve got all the ingredients on hand, and you’ve decided most of what you’ll be eating in a given week, so the action in the kitchen should be very focused and efficient.)
Families that work on any project together often work out confounding personality clashes along the way. What better way is there to work out some family issues than near the chopping block where you can channel your emotions as you hash out issues? And there’s something special about preparing food with your family, whether
you’re boldly experimenting with an exotic gourmet meal or just making sandwiches and salad. You’re creating memories that your kids can take into their own kitchens someday, you’re teaching healthy skills, and perhaps most of all, showing them the joy and value of preparing and sharing food with love and mindfulness (lessons that no one will learn in a fast-food drive-through.)
HFL Food Preparation Rules
There are four “rules” for HFL food preparation:
1. Preparing food is included in everyone’s schedule. If you don’t set aside time for it, you’ll all be tempted to reach for whatever is fast and convenient, and no one will ever develop new habits.
2. Preparing food means choices should be mindful. That means you’re not just making whatever you feel like it, whenever you feel like it, without thinking about it. Sure, you can have treats once in a while, but they’re part of your overall plan to be responsible for your health. It’s not “anything goes” with eating.
3. Preparing food means everybody gets involved. Teach all family members to participate; not everyone has to be a talented or enthusiastic cook, but everyone should be comfortable with making some favorite selections.
SILICONE SAVVY
Silicone has entered the kitchen scene in a big way. Here are my favorites: baking mats, colanders, cupcake pans, egg poacher, mitts, ice tray, pastry brushes, spatulas, splatter screen, warmer/steamer, whisk. Go more traditional when it comes to cutting boards (they scratch easily), measuring cups, cake and loaf pans, garlic peelers, lemon squeezers.
4. Preparing food should mean keeping it simple and making it fun. If you don’t, you’ll find yourself alone in the kitchen.
Amy’s Weekly Prep Plan
I promised that your HFL food preparation time wouldn’t overwhelm your schedule, and here’s why: your food prep commitment will probably ultimately take you about one morning a week, plus one quick midweek fill-in shopping trip, and thirty minutes before larger meals (most breakfasts and lunches typically can be ready in fifteen minutes or less.) In reality, you’re probably already spending a similar amount of time eating out, ordering out, going to the drivethrough, and making do with other unplanned, less-than-healthy, or last-minute meals. The HFL program shows you how to use that time in a more organized and productive way at home to help your family develop healthy new habits that will eventually seem like second nature.
FOUR QUICK LUNCH IDEAS PLUS SNACKS
• Wraps/Pita Sandwiches/English Muffin Sandwiches: Layer on tuna, turkey, soy meat, shredded chicken, or beans plus veggies, mustard (make creamy by mixing with non-fat mayo), relish.
• Pasta Salad: Toss any whole grain or high-protein pasta plus broccoli and cauliflower florets, cherry tomatoes, bell peppers, red onions, in olive oil and vinegar dressing.
• Rice and Beans: Mix together brown rice with rinsed canned black beans, grilled veggies, and fresh cilantro.
• Asian Noodles: Combine buckwheat noodles (tossed) with a bit of sesame oil, soy sauce, scallions, and cooked veggies, including snow peas.
• Afternoon Post-lunch Snacks: Try natural nuts (small handful), string cheese, and an apple; air-popped popcorn and soybeans; baby carrots and a small handful of sunflower seeds; cubed fresh fruit and fat-free yogurt.
Here’s a typical Sunday, based on my own experience, with the family pitching in. Keep in mind that I’ve been doing this a long time so it may take you some time to get your own ideal prep schedule together.
9:00-10:00 A.M.: Shop supermarket with list and my teen.
10:15-10:45 A.M.: Unpack and separate out food groups, stock fridge and pantry with my younger one.
10:45-11:45 A.M.: Separate, season, and pre-cook or freeze three entrées with everyone pitching in.
11:45-12:45 P.M.: Clean, chop, prep, and put veggies and fruit into sandwich bags, serving bowls, and sealed containers. Also pre-bag snacks, labeling all containers and sorting dry snacks in pantry into portioned sizes. This one is mostly my job, but the kids do pitch in.
MIX UP YOUR SWEETENERS AND FLAVORINGS
Here are some great ideas for boosting taste and not calories:
• Honey (use sparingly)
• Stevia (a sweetener)
• Hot sauce
• Jelly, fruit-based, no sugar added
• Mustards, all kinds
• Salsas
• Soy sauce, low-sodium
• Syrup, low-sugar
• Vinegar, balsamic and flavored
• Worcestershire sauce
HEALTHY DRINK TRICKS
When preparing alcoholic beverages, try these calorie-cutting tips:
• Add club soda to red or white wine to create a wine spritzer and reduce calories.
• Choose light beer over regular full-calorie beer.
• Pack lots of fruit into a glass of sangria.
• Dilute champagne with a bit of low-sugar orange juice.
• Have your margarita on the rocks for fewer total ounces (and calories).
• Squeeze out vodka with sugar-free cranberry juice as a base.
12:45-1:15 P.M.: Make fruit salad and veggie salad to start the week. I have this down to a science.
1:15-2:15 P.M. (optional or later at night): Further prep, such as putting together the week’s lunch bags with snacks and storing them in the pantry to add the main part of the meal later, making muffins or other “special dishes,” and setting the table for dinner that night or for breakfast the next day. Kids help set the table for the next morning and help pick their lunch bag contents.
Sunday night: This is usually a “buffet” night so all the ingredients are ready to go from items you’ve prepped earlier in the day. It might be a make-your-own pizza night (with whole grain tortillas as your base) or salad bar and bean night. Set the table for
breakfast the next day and tackle “orders” for the next day’s lunches.
Wednesday or Thursday: This is usually shopping filler day for buying or refilling any needs like fresh fruits and veggies, dairy products, and any additional weekend meal items, plus the ingredients for a special dinner to be prepared fresh that night.
What Is Your Style?
It may help you plan your meal preparation to choose one of the following “Prep Profiles” that describes the kind of cook you are:
• Quick and Easy. You choose weekly menus and recipes that require few ingredients and follow a consistent meal plan; little variation can still mean great meals. You’ll see a selection of my own favorites at the end of this chapter.
FIVE RECIPE TIME-SAVERS
For quicker, easier cleanup:
• Measure ingredients onto waxed paper; you’ll use fewer measuring spoons.
• Use aluminum foil to line cooking dishes and pans; you can just toss out (or recycle) the lining when you’re done.
• Rinse measuring cups and utensils with very cold water before using sticky ingredients for faster washing.
• Always beat eggs in the mixing bowl first and then add other ingredients, so you use fewer bowls.
• Rub cutting board surfaces with lemons on a regular basis so odors like garlic don’t linger and become impossible to remove by washing.
• Adventure in the Kitchen. You have decided really to embrace this experience and truly explore a new and exciting relationship with food and your kitchen. You know it may be “hit and miss” until you get the hang of cooking with less fats and being more creative with rubs, marinades, and seasonings, but you see it as an exciting journey.
• One Day at a Time with planned menus. You’ve decided to cook mostly easy and healthy recipes but have one or two days a week when you explore cooking a bit more in depth and challenge your creative juices and cooking skills.
Remember that you can switch between profiles whenever you want: you may want to be adventurous during vacation or summer break and go “quick and easy” during the school year (or vice versa).
How quickly and smoothly preparation goes really depends on how well you’ve shopped, stocked, and planned recipes and menus for the week, as well as which prep profile you’re using. Here are some examples:
Quick and Easy
• Preparing white meat chicken breast three different ways—initially bake and then finish by grilling, marinating in tomato sauce, and stir-frying with veggies.
• Planning a salad bar one night with tuna or beans as the protein, and pre-made turkey burgers and pre-made turkey meatballs for other nights.
• All of these can be accompanied by a large vegetable salad, large fruit salad, steamed veggies, and a healthy grain (all pretty easy).
Adventure in the Kitchen
These menus can get prepped on shopping day, and require more assembly and cooking time on the individual evenings they’re served:
• Bean soup or vegetarian (bean) chili
• Healthy lasagna
TO PLAN YOUR GRAINS, KNOW YOUR GRAINS
If you can grab a pot and boil water, you can cook grains. And if HFL is anything, it’s a program that encourages you to step out of your “food box” and explore new, tasty, healthy options.
Kids will especially love the funny-named grains and experimentation offers an opportunity for all of you to decide which grains click for your family and which don’t quite measure up. Here’s how to prepare these fun choices, so you don’t have to pass them up because you don’t know what to do with them when you get home:
Amaranth: It’s fluffy, slightly sticky and has a “mild popcorn taste.” For every cup of grain, use 3 cups of water. Boil 20 minutes until tender. (Yield: 2-1/4 cups with a 1/2 cup serving providing 129 calories, 2g of fiber, 5g of protein, 1.5g of fat.)
Barley: Creamy-tasting and with a chewy texture, it’s great topped with diced, cooked veggies. For every cup of grain, use 3 cups of water. Boil 60 minutes if it’s pearlized, 90 minutes if it’s hulled. (Yield: 3 cups; each 1/2 cup serving has 100 calories, 3g of fiber, 2g of protein, 0.5g of fat.)
Buckwheat (also called kasha): It’s light textured, with a coffee-like taste, and makes a great side dish, especially with gravy. For every cup of dry buckwheat, add 2 cups of water. Boil 15-20 minutes. (Yield: 3 cups; each 1/2 cup serving has 105 calories, 3g of fiber, 4g of protein, 0.7g of fat.)
Millet: It tends to have a fluffy texture with a slightly buttery flavor. It’s a great topping on salads or combined with bananas, steamed soymilk, and raisins as a whole grain hot cereal. For every cup of grain, boil 3 cups of water. Boil partially covered for 30 minutes. (Yield: 3 cups; each 1/2 cup serving provides 103 calories, 1g fiber, 3g protein, 1g fat.)
Oats (rolled): These have a creamy texture and are slightly sweet. You can serve rolled oats as a cereal topped with berries and nuts or use them in whole grain muffin or nutrition bar recipes. For every cup, use 2 cups of cold water and simmer for 5 minutes. (Yield: 2 cups; each 1/2 cup serving has 111 calories, 3g fiber, 4g protein, 2g fat.)
Wheat Berries: This is a chewy grain with a roasted nut flavor. Add it to soups or make a rice-like dish out of it (add fruit or berries). For every cup of grain, use 3 cups of water. Boil partially covered for 45 minutes. (Yield: 2-1/2 cups; each 1/2 cup serving provides 160 calories, 6g fiber, 5g protein, 1g fat.)
• Cornmeal-crusted fish and roasted corn (served fresh that night)
• Ground turkey and tofu meatloaf with sun-dried tomatoes
• Asian chicken wraps
• Homemade pizza topped with chicken strips and grilled vegetables
One Day at a Time
Just mix menus, using both easier and adventurous recipes. (But again, much of the prep work can be done on the weekend—even for more complicated recipes.) Just create a schedule such as:
• Easy meals: Monday-Thursday
• Adventurous selections: Friday and Saturday
• Buffet night: Sunday
Knowing what you want to serve and not having to take time to shop and prep each day will be an incredibly helpful and time-saving
asset. Leftovers are also perfect for some brown bag or home lunches the next day, saving even more time. I’m assuming that you’ll follow some of my suggestions later on for finding recipes that appeal to your family, but in case you need some inspiration, I’ve included a selection at the end of this chapter. These are basic recipes that I’ve come to love over the years—they’re easy, require few ingredients, and most of them are kid-friendly and fast to prepare and cook.
Family Affair in the Kitchen
In earlier chapters, I’ve talked about you how you can involve the kids in the HFL program in an age-appropriate way. Studies show if they are involved, they will be more likely to eat what you prepare. After all, they’ll feel like it’s their creation, too. Make sure to offer words of encouragement and praise because positive reinforcement is at the core of the HFL lifestyle program. Let everyone find new seasonings, marinades, and cooking methods, and even create their own new personal favorites.
TIPS FOR THE “PICNIC” SIDES (YEAR-ROUND)
Just because we love potato salad, coleslaw, and macaroni salad, it doesn’t mean we have to be unhealthy by eating the high-fat versions. Here are some great prep tips that preserve flavor but get rid of some calories and fat:
• Use mustard, fat-free mayo, and pickle relish to dress potato salad with less fat. Boil potatoes and refrigerate them overnight, and use vinegar in the salad recipe to neutralize the starch’s blood-sugar-raising effect.
• Make coleslaw with flavored vinegar as dressing and use a variety of shredded cabbages as well as carrots.
• In pasta salad, use whole grain or high-protein macaroni and lots of veggies, chopped fine, with non-fat mayo in the dressing.
FOUR DELI MEATS IDEAS
• Buy very low-fat and very low-sodium if you are going to use them as Maybe So Foods.
• Consider soy meats as well because they come in a variety of flavors now.
• Substitute garden burgers and soy and turkey bacon.
• Keep pre-measured (two- and four-ounce) packages handy for sandwiches, wraps, whole grain pita pockets (just add veggies, hummus or relish/sauerkraut) and to shred on salads or add to cooked whole grains or soups.
It’s also important to remember that each individual family member has a different stake in this lifestyle makeover. So in the preparing phase, you want to remember what each member’s goals are. If your teen is trying to lose weight, get him or her involved in creative salad and vegetable prep activities—don’t have them prepare favorite foods they’re trying to avoid!
If your husband simply wants to lower his cholesterol, let him weigh in on some of the plant stanol-based margarine spreads (which one’s taste does he prefer?), and do some research on which specific food ingredients help lower cholesterol.
Preparing by age group is part of what makes this program unique. No family member gets a pass on participation. However, effort, time involvement, and satisfaction levels need not be equal. There will be family members who are slim and perceive themselves as healthy and think this is all unnecessary, or who are in denial about their weight; there will be teens who want you out of their lives and do not want you messing with their fast food; there will be hovering friends and family members who think you are crazy to try this. (They may actually be afraid you’ll be successful. What’s their excuse then?)
WHICH OIL WORKS BEST?
Ethnic Foods: For most Italian and Mediterranean dishes, use olive oil. For Thai or Asian, use sesame or peanut oil. For French cooking, substitute canola or soybean oil for butter. Using small amounts is the key.
Salad Dressings: In vinaigrettes, use a minimal amount of neutral oil, like canola or olive oil, to spotlight a vinegar or use a bit more oil to showcase the oil flavor. Extra virgin olive oil makes a distinctive Italian dressing while a little sesame oil is great in an Asian ginger dressing. If you use walnuts or almonds in a salad, use a bit of similar nut-flavored oil to boost that flavoring.
Sautéing: Try canola, corn, safflower, or soybean oils to add mild flavor—they’re great for cooking vegetables. Keep heat at medium and use just enough oil to prevent food from sticking (flavored cooking sprays can also do the job without all the calories).
Baking: It can be done without butter or margarine: substitute three tablespoons of oil for every four tablespoon of butter or margarine (for example, three-quarters cup of oil for one cup of butter). Canola oil is a good choice because it cuts the amount of fat even further (one-quarter cup of oil can replace one-half cup of margarine.) Sometimes, if it won’t interfere with flavor, I’ll also add apple butter to help use less oil or to replace butter or margarine completely (works in brownies and muffins). If you feel you must use shortening (such as in a pie crust), make sure it has zero trans fats.
More Must-Knows About Oil:
• Monounsaturated oils work best for heart health. They decrease your total cholesterol, as well as decreasing the bad cholesterol (LDL) and raising the good (HDL).
• Polyunsaturated fats lower total cholesterol but not LDL. Saturated fats raise total cholesterol and LDL.
• Trans fats raise LDL and lower HDL.
• When describing oils, the word light means light in flavor, not in calories.
• Most oils are a mixture of fat types but often have more of one specific fat type:
• Monounsaturated fats—almond, canola, olive, safflower, sesame, soybean, peanut.
• Polyunsaturated fats—walnut, corn, sesame, soybean.
• Saturated fats—all of the above have a small amount of saturated fat.
Fine. Just be the captain, take charge and have all menu decisions made only by those who want to participate in the decisions. In most cases I’ve seen, believe it or not, everyone ultimately climbs on board the HFL bandwagon, because it’s fun, creative, and challenging but user friendly, and because frankly, they’ll want their own food preferences incorporated.
Three-Step Prep for Shopping Day
The first big secret of Healthy Food Prep is to do as much of it as you can right after you shop. The food’s already out as you’re unpacking, you know what you’ve got and what you need to do. You can divide your prep into three primary steps:
ADDING IN CALCIUM VALUE
All family members benefit from calcium, no matter how old they are. And we now know calcium is absorbed far better from food sources than from supplements. So try to include some of these calcium-rich “Maybe So” foods in your daily meals:
• Calcium-fortified juice in smoothies
• Fat-free milk, yogurt, cottage cheese in breakfast and lunch foods
• Canned salmon with bones as a lunch or dinner entrée
• Broccoli in salads, stir-fries, steamed veggies, soups, and stews
• Cooked spinach in lasagna, as a veggie side dish, and in pasta dishes
• Oatmeal as a regular breakfast food
• Fortified soymilk as a coffee creamer, in cereal, and smoothies
• Fat-free cheese/evaporated skim milk in mac’n’cheese made with whole grain pasta
Some other superstar calcium snacks: reduced-fat cheese and baked whole grain crackers, chocolate syrup in skim milk, fat-free yogurt and berries or a splash of maple syrup, calcium-enriched, low-sodium V8® juice and baked crackers or a small string cheese, Skinny Cow® ice cream sandwich.
1. Prep Your Yes Foods (Fruits and Veggies): This is the Big One—make sure salads, veggies, and fruits are both appealing and easy to access for all. This will mainly involve cleaning, chopping, cutting, and bagging.
2. Prep Your Maybe So (Portion-Controlled) Proteins: This means getting your meats, fish, bean, and veggie protein (tofu, soy, etc.) ready for easy meal-making. Creating marinades and
rub-ons ahead of time helps make this step easy. If you buy proteins in four- and six-ounce portions, they’re already individually sized.
3. Prep Your Maybe So and No (Portion-Controlled) Sides, Grains, and Treats: The time required for this depends on your food choices—just make sure you do whatever you can in advance, so your meal comes together as smoothly as possible.
Here are some more tips for Three-Step Prep:
1. Yes Foods: Chopping and Cutting
• Chop different herbs and store in airtight containers or Ziploc® bags.
• Chop onions, scallions, peppers, and garlic, and store these as well.
• Cut up a variety of veggies and store in airtight containers for dipping as snacks.
• Cut up a large salad and fruit salad to start the week.
• Chop up any recipe veggies and herbs, then label and store.
• Grate zucchinis, squash, and carrots for salad garnish and to add to dishes.
• Buy ingredients pre-cut if you can afford it and need extra time-savers.
• Create salsas, marinades, and healthy dressings because their shelf life in the fridge is about a week.
• Wash all fruit ahead of time for easy grabbing.
• Freeze berries (including cherries). To freeze berries, wash and let dry completely, then place on single layer sheets to freeze. Once frozen, gather, bag and store in freezer.
2. Protein Prep: Marinating, Entrées, and Quick Meals
• Prepare and portion out meats, fish, and tofu ahead of time.
• Make burgers, pound meat, and section off portion sizes per family member.
• Pre-cook and flash freeze when possible.
• Start the week off by making a chicken salad, bean salad, and tuna salad for easy sandwiches or as toppings for vegetable salads.
• Pre-make lasagna and turkey meatloaf, then refrigerate and cook it on evening you plan to serve it.
• Use a Crock-Pot®. Throw pre-cut and prepared ingredients into it in the morning of so it’s ready when you come home.
3. Grain (and Bean) Prep Tips
• A towel under the lid of cooked fluffy grains will absorb excess moisture that gathers while you wait to serve it; otherwise, the grains or rice will get too moist).
QUICK AND EASY (NO COOKING NEEDED) DIPS
Quick and Easy Families, take note: you don’t have to make your own to get great dips. You can buy some ready-made dips for veggie snacks and appetizers. These superstars are low in calories (up to forty calories per serving), sodium (less than 200 milligrams per serving), and fat (no saturated fat) but high in flavor. Just don’t forget to take note of serving sizes:
• Grande® grilled and roasted salsa (two tablespoons)
• Ortega® black bean and corn salsa (two tablespoons)
• Marina® cocktail sauce (two tablespoons)
• Wegmans® tzatziki dip (two tablespoons)
• Fresh Food Concepts five-layer party dip with guacamole (two tablespoons)
• Fritos® bean dip (two tablespoons)
• Think double boiler when preparing hot cooked grain cereals—water on the bottom, cereal on the top. You won’t have to spend a lot of time stirring. Twenty minutes and cereal is ready.
• Take cooked pasta and add it directly into the pan you’ve cooked the sauce in, allowing a bit of the pasta water to drip in as well. The starch in the pasta water will help the sauce stick.
• When buying dried beans, make sure they are intact and not cracked or chipped (a sign they are old and will take longer to cook.)
• Think red and green lentils, little navy beans, and split peas for soup; sauté onion, add veggie stock, carrots, celery, bay leaf, and parsley plus the lentils or beans and season with umeboshi vinegar (pickled plum-based/sweet and sour flavor).
Try These Rub-Ons
Part of protein preparation is coming up with creative ideas to make your entrées tasty. These rub-on recipes for six to eight pieces of skinless chicken breasts, boneless pork chops, or small turkey cutlets will do just that.
Paprika-Garlic Spice Rub
1 tablespoon dark brown sugar
1 tablespoon paprika
1-1/2 teaspoons ground black pepper
1-1/2 teaspoons garlic powder
1 teaspoon salt
1 tablespoon paprika
1-1/2 teaspoons ground black pepper
1-1/2 teaspoons garlic powder
1 teaspoon salt
Fennel-Garlic Spice Rub
1 tablespoons dark brown sugar
2 teaspoons coarsely chopped fennel seeds
1-1/2 teaspoons paprika
1-1/2 teaspoons garlic powder
1 teaspoon salt
2 teaspoons coarsely chopped fennel seeds
1-1/2 teaspoons paprika
1-1/2 teaspoons garlic powder
1 teaspoon salt
Cumin, Coriander, and Turmeric Spice Rub
2 teaspoons dark brown sugar
1-1/2 teaspoons garlic powder
1-1/2 teaspoons ground coriander
1-1/2 teaspoons ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon turmeric
1 teaspoon salt
1-1/2 teaspoons garlic powder
1-1/2 teaspoons ground coriander
1-1/2 teaspoons ground cumin
1/2 teaspoon ground ginger
1/2 teaspoon turmeric
1 teaspoon salt
Ginger, Cinnamon, and Cloves Spice Rub
2 teaspoons dark brown sugar
2 teaspoons paprika
1-1/2 teaspoons garlic powder
1-1/2 teaspoons ginger
1 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon ground cloves
2 teaspoons paprika
1-1/2 teaspoons garlic powder
1-1/2 teaspoons ginger
1 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon ground cloves
Prep Your Refrigerator
We discussed refrigerator strategies in Chapter 6, but here are a few more ideas to reinforce the idea that the more organized you are, the healthier you will eat overall.
Create “ethnic folders” in the pantry so you have the ingredients grouped together for easy meal-making when the time comes:
• Asian: ginger, five spice, oyster sauce, dry mustard, rice wine vinegar, sesame oil, chili paste, dried shiitake mushrooms.
• Italian: balsamic vinegar, basil, oregano, rosemary, bay leaf, Italian mixed spice, sun-dried tomatoes, pine nuts, capers.
• French: thyme, five spice, savory, bay leaf, chives, tarragon, whole cloves, Dijon mustard, champagne vinegar, shallots, walnut oil.
• Middle Eastern: tahini, kalamata olives, mint, oregano, cloves, raisins, dried figs, cinnamon.
• Southwestern: chili powder, oregano, tamarind, cumin, garlic, salsas.
• Scandinavian: dill, cloves, horseradish, sweet mustard, cloves, white peppercorns, cardamom.
In rubs and other recipes, herbs and condiments can mean the difference between “blah” meals that send family members back to fast food, and great-tasting meals that make them come back for more:
• Crumble dried herbs to release flavor.
• Add dry herbs at the beginning of the cooking process, while fresh herbs should be added toward the end because they are more volatile.
• Make sure to clean sandy herbs like parsley well.
• Not all fresh herbs dry well. Ask questions at your supermarket.
• Use smoked paprika, black pepper, curry powder, Herbes de Provence, and/or coriander to add a “kick” to recipes.
• Think dried and preserved veggies, which are flavorful and can be kept on hand without perishing quickly, to add in small amounts (due to sodium) to sandwiches, wraps, salads, sauces:
• pickle relish
• artichoke hearts
• dried mushrooms
• sauerkraut
• marinated mushrooms
• pickles
• roasted red peppers
• sun-dried tomatoes
• dried fruit
HEALTHY SUBSTITUTION MAGIC
The following food substitutions can help you shift your food and preparation choices into the healthy zone by cutting calories and fat while still offering great taste. The purpose of this list is to familiarize you with healthier options. Particularly when it comes to cooking, substituting apple butter or cooking sprays for oil, apple butter for jam, evaporated skim milk for cream, egg whites and Egg Beaters® for whole eggs, skim milk for whole milk, and non-fat half-and-half for regular half-and-half will have a dramatic impact on overall calories and fat intake but still offer palate satisfaction.
Think about using the following ingredients in addition to fresh and dried herbs to add even more flavor:
Fat Saver Guide
Use this chart for tasty low-fat substitutes for everyday foods and ingredients. Many small changes can make a big difference. Making lower-fat substitutions just twice a week for a year could result in weight loss and health gains!
Breakfast Items
| Instead of: | Substitute: |
|---|---|
| Two regular pork sausages | Two non-fat sausages |
| One Danish pastry | One bagel with non-fat cream cheese |
| Two slices toast with one table-spoon butter | Two slices toast with one tablespoon jam |
| Two eggs | Three egg whites or egg substitute |
| One bagel with regular cream cheese | One bagel with non-fat cream cheese |
| One muffin | One bagel with non-fat cream cheese |
| Cereal with one-half cup whole milk | Cereal with one-half cup skim milk |
Sandwiches and Burgers
| Instead of: | Substitute: |
|---|---|
| Three ounces roast beef | Three ounces sliced turkey breast |
| Three-ounce beef hamburger patty | Three-ounce ground turkey breast burger |
| Three-ounce beef hamburger patty | Three-ounce veggie burger |
| Three-ounce croissant | Two slices whole wheat bread |
| Three ounces tuna salad with regular mayo | Three ounces tuna salad with non-fat mayo |
| Three ounces chicken salad | Skinless chicken breast |
| Three ounces ham | Three ounces fat-free ham |
Side dishes
| Instead of: | Substitute: |
|---|---|
| Salad with two ounces regular dressing | Salad with two ounces non-fat dressing |
| Four ounces french fries | Four ounces fruit salad |
| Four ounces french fries | Four ounces oven fries or baked potato |
| Potato salad with regular mayo | Potato salad with non-fat mayo |
| Four ounces buttered vegetables | Four ounces steamed vegetables |
Butter, Oil, and Margarine
| Instead of: | Substitute: |
| Two tablespoons oil for sautéing | Two tablespoons broth or wine for sautéing |
| One tablespoon butter, oil, or margarine | Two sprays vegetable oil |
Dinner Entrées
| Instead of: | Substitute: |
|---|---|
| One fried chicken breast (breaded) | One skinless roasted chicken breast |
| Three ounces roast beef or steak | Three ounces roast turkey breast |
| Two slices veggie pizza with cheese | Two slices veggie pizza without cheese |
| Three ounces regular ground beef | Three ounces ground turkey breast |
| Three ounces regular ground beef | Three-ounce Boca® burger |
| Four ounces breaded fried fish | Four ounces baked fish (not breaded) |
| Eight ounces spaghetti with meat sauce | Eight ounces spaghetti with marinara sauce |
| Three ounces regular ground beef | Three ounces extra-lean ground beef |
| Eight ounces chili con carne | Eight ounces vegetarian low-fat bean chili |
Dairy Products
| Instead of: | Substitute: |
|---|---|
| One-half cup whole ricotta cheese | One-half cup non-fat ricotta cheese |
| One ounce heavy cream | One ounce evaporated skim milk |
| One ounce regular cream cheese | One ounce non-fat cream cheese |
| One ounce regular grated cheese | One ounce non-fat grated cheese |
| One cup whole milk | One cup skim milk |
| One cup whole yogurt | One cup non-fat yogurt |
| One ounce sour cream | One ounce non-fat sour cream |
| One-half cup whole cottage cheese | One-half cup non-fat cottage cheese |
Snacks
| Instead of: | Substitute: |
|---|---|
| One ounce roasted peanuts | One ounce whole grain pretzels |
| Six cups oil-popped popcorn | Six cups air-popped popcorn |
| One ounce regular potato chips | One ounce baked potato chips |
| One ounce regular potato chips | One ounce rice cakes |
| One ounce regular tortilla chips | One ounce baked tortilla chips |
| One ounce regular crackers | One ounce non-fat crackers |
| One tablespoon nacho cheese dip | Two tablespoons non-fat bean dip |
Dessert
| Instead of: | Substitute: |
|---|---|
| One-half cup ice cream | One-half cup non-fat frozen yogurt |
| One ice cream bar | One frozen fruit or non-fat yogurt bar |
| One regular chocolate brownie | One fat-free chocolate brownie |
| One serving regular pudding | One serving fat-free pudding |
Source: Manufacturer’s Data. USDA Handbook B. Nutritionist IV Database
MORE SO-LONG-FAT SUBSTITUTIONS
Try these substitutions to take more fat out of your foods:
| Ingredient | Substitute |
|---|---|
| Creamy soups and sauces | Non-fat strained yogurt, evaporated skim milk, soymilk, puréed roasted vegetables, cooking rice in soup then puréeing it |
| Oil in baked goods | Applesauce, puréed bananas, puréed cooked prunes |
| Oil for sautéing | Vegetable stock, wine, vinegar |
Source: www.vegetariantimes.com
Amy’s “Quick Attack” Meal Prep (Because We Moms Need a Battle Plan)
This is a quick approach to preparing your three daily meals ahead of time, using foods I know my family loves. “Throwing together” a few ready-made ingredients can still yield a quick and nutritious meal.
Breakfasts: Boil one dozen eggs; buy three containers of yogurt per family member, two boxes of high-fiber cereal, one box high-protein cereal, one box of frozen whole grain waffles, peanut butter, fruit, and skim milk.
Lunches: Whole grain tortillas, English muffins, pre-made tuna and egg salad, shredded white meat chicken, low-sodium deli turkey, cut-up veggies, shredded part-skim cheese, fruit.
Dinners: Grilled chicken breasts, pre-made turkey burgers, homemade lasagna, veggie chili (Crock-Pot®), salad and fruit salad, sweet potatoes, pre-made taboulah, cold high-protein pasta and veggie salad.
Snacks: 100-calorie puddings, 100-calorie South Beach Bars®, homemade trail mix, cut-up veggies (pre-made) and hummus, cut-up apple slices (sprinkled with lemon juice) and peanut butter.
Final Health, Sanity and Timesaver Tips
• Make sure each family member is weighing in on entrée options. As I mentioned before, have back-up tuna salad or beans always on hand for anyone who thinks dinner is a strikeout and not a home run. No drama, no preparing a new and different menu: just an easy alternative.
• When you make a dish, always ask yourself, what can I do with leftovers? Chicken can be shredded for wraps, turned into chicken salad, added to a veggie omelet, or cut up to be added to a mixed salad or rice dish the next day.
• Use leftover frozen dinner trays to create refrigerated and ready-to grab meal kits (serving of main dish, cooked veggies, grain) or refrigerated ready-to-grab assembly kit (tortilla,
sauce, shredded low-fat cheese, and veggies for pizza creation). Your kids will love it and can weigh in on suggestions. And portion size is built in to these trays (which may be a shocking revelation). If you’re still hungry, you can always add salad or fruit.
• Try to “multi-purpose” food. Grilled chicken breasts that are cooked ahead of time can be added to salad, stir-fries, or soup. They can also be ready for a quick wrap. Marinating tofu ahead of time in several different sauce preparations (tofu acts like a sponge with marinades) means you can cube it and use it in a salad, stir-fry, or soup as well.
• Consider portion size within your food menu plans to help your family members target their goals (some may need weight loss, others weight maintenance, so portion sizes should be consistent, but some family members may get more portions of some of the Maybe So foods in a day. Protein, fats, and carbohydrates are the foods that fall into the “be wary of portion size and number of servings” category.
• Another important part of prep is food substitutions. You can find an array of “light,” “high-fiber,” “nutrient-dense,” “low-sodium,” and “low-fat” substitutions that will still punch up taste and provide creaminess or other necessary textures while saving you calories. (See page 216.)
• Be aware that many boxed rice products that call for butter or oil taste fine with the specified fat cut in half or omitted completely.
• Consider always including three or four “super-fast” recipes in your weekly meal plans for the days you come home tired and hungry, and want the food ready fast.
• Invest in certain appliances if you can afford it: a food processor, blenders (and new ones have food processor attachments), specialty blades and choppers, specific knives, a Crock-Pot (with removable liner), a scale, a timer, a variety of measuring cups and spoons, a steamer, a wok and a good set of cookware with non-stick surfaces are totally worth the investment.
These time-savers are worth their weight in gold and will also help you get even more creative with healthy, tasty creations.
CHAPTER 7 QUICK-SUMMARY
• Yes, believe it or not, even YOUR family can learn to take the time to prepare healthy food!
• If you’ve planned and shopped the HFL way, food preparation will not require too much extra time.
• Preparing food needs to be included in everyone’s schedule for the week.
• Prepare by plan, not by “anything goes.”
• Nobody gets a “pass”—everyone helps out with something.
• Keep it simple and make it fun.
• Your meals can be quick and easy, more adventurous and ambitious, or a combination of both—it’s up to you.
• Remember—organization is the key to the HFL plan and to life.
Tips for Teens
• Be prepared to let teens work a recipe from beginning to end independently, especially if your relationship is a bit tense. They’ll actually learn a life lesson from managing a recipe from start to finish and probably ask for help (maybe grudgingly—but they will ask) if a technique or ingredient is unfamiliar—with luck, you’ll get to the point where working together becomes an “acquired taste.”
• Use every opportunity to talk about why changes needed to be made, why eating fresh foods when possible is healthier, how to read and decode labels, even explaining important buzz words like antioxidants, trans fats, fiber, healthy oils, whole grains, and plant stanols, as well as continuing the dialogue about Yes, No, and Maybe So foods.
• Explain healthier versions of foods, better drink choices, and why you are starting to limit fast food and stay on top of snacking. This is even your chance to point out what you didn’t know before that is now making you rethink how you want to eat and how your family should be eating in order to embrace a healthier lifestyle.
• Encourage them to remind you when ingredients are running out and what ingredients they may want to see in recipes. Keep a handwritten or running computer “fill-in” list.
• Use this as an opportunity to explain science principles wrapped in cooking demos (what happens when you don’t attend to rice), how to avoid burning food, what ingredients thicken, what ingredients don’t work well together. This is also a great opportunity to taste new foods.
Tips for Kids
Preparing meals by age group includes setting up safety standards so that younger children know they can never prepare or cook without supervision. It also needs to address what is reasonably within the child’s abilities from an age group perspective. Three-year-olds can
tear up lettuce, but they can’t chop safely yet. A six-year-old can mix ingredients together but should not be cooking over an open flame. There are too many dangerous appliances and situations that can happen in the kitchen, so revisit the safety discussion constantly.
One approach I love is to allow kids to go on Web sites (with supervision when needed) and to choose recipes from the recipe section here or from kid-friendly sites. The popularity of the Food Network means there are thousands of HFL-friendly recipes online.
I think it’s also very important to lighten up when it comes to messiness in the kitchen. The kids are learning math and techniques and how to work as a team—all invaluable lessons while learning to prepare healthier food options—so I think of the kitchen as a classroom. But that doesn’t mean you can make a mess and leave without cleaning it up; involve the kids in cleanup, too. That’s an important life lesson and they’ll catch on after a while: it’s fun to make a mess but not to clean it!
• Ages 3-6: Gather ingredients, stir ingredients, scrub and wash fruit, tear lettuces, arrange veggies and fruits, measure ingredients and spill them into the bowl (with help), mash bananas or potatoes, cut with cookie cutters, garnish foods, help close storage containers, be taste testers, help make pizzas, help pack lunches, help prepare breakfast, etc. Practice math with them on making measuring decisions, such as: “If the recipe needs to be doubled, then . . . ”)
• Ages 6-8: Fill and level measuring cups and spoons, gather all ingredients for recipe, grease pans with cooking spray, set the table, beat ingredients with a wire whisk, set up and serve simple breakfasts, peel and slice eggs (with an egg slicer), peel oranges, make healthy trail mix, help create pizzas, make a salad, use a rolling pin, help pack lunches.
• Ages 8-10: Use a can opener, use a microwave oven, prepare simple recipes themselves, set up a buffet, help pack lunches, prep bagged pre-measured snacks, spread peanut butter or other spreads, make kabobs of all kinds, use an electric mixer with supervision.
• Ages 10-12: Use an oven, use a knife with supervision, grate cheese and veggies, use a blender, set up a steamer, make wraps, help pack lunches, handle preparing a soup recipe, fill a Crock-Pot® (make sure to go over handling meat and keeping surfaces clean), set up and blend a smoothie.
Utensils kids can use: egg slicer, brushes (for marinades), apple slicer, blunt scissors, rolling pin, ice cream scoop, plastic scrub pads, handheld grater, cookie cutters, pizza wheel, bouncy whisk, silicone baking trays, stools with rubber base tips (to grip the floor so it doesn’t slide), plastic measuring cups, measuring spoons, bowls with counter grip bottoms.
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