Food Preparation Tips and More!

Food Preparation Tips and More!

People give themselves dozens of reasons to rationalize why they eat out so much. It’s easier. They don’t have time. They don’t have the supplies. Their cooking is awful. They can’t cook. The list goes on and on.

Enjoying a home-cooked dish isn’t just important; it's a vital part of owning your health. If you learn to invest in the right cookware, meal prep, properly sear your meat, and use spices, you will not only save money but also feel the joy of eating a healthy meal you prepared yourself.

Still not convinced? Read on to understand exactly how investing time in the kitchen is not only easy but actually a valuable investment in yourself.

Why Does Cooking at Home Matter?

Have you ever gotten bored late at night and turned your television to the Food Network? Remember seeing those cooks in the kitchen, toiling expertly to turn piles of raw ingredients into meals that made your mouth water? Take a moment and think about the most common ingredients at play.

Butter. Cheese. Oil. Grease.

It's no wonder so many of us are quick to ignore the food in our pantry and pull out the takeout menu; it’s the same exact reason obesity is on its way to being a worldwide epidemic. Restaurants lure us in with the promise of easy, delicious meals, but these same meals are loaded with high-calorie, high sugar ingredients.

A recent study found that there is a direct link between the amount of care a person puts into their home cooking and the quality of their overall health. In this interview-based study, those with the time, education, and basic skills to invest in their own cooking saw massive health benefits. The science doesn’t lie; home-cooked food is the best way to take care of your physical and mental health.

Tips in the Kitchen

More often than not, the people constantly filling restaurants don’t just simply want to eat out. They are the ones who are intimidated by the kitchen. They are the ones who tell themselves “they just can’t cook.” In this case, knowledge really is power. With time, effort, and a bit of background knowledge, anyone can cook.

Invest in Cookware You Love 

If you have tried cooking in the past and found that all your food came out burnt, unevenly diced, or cold in the center, the problem may not be with you; it might be your cookware. While it's not necessary to spend tons of money on a fully stocked kitchen, it isimportant to have a few essentials before tackling even a simple recipe.

  • A pan- Look for a pan with a thick, heavy bottom. It might take longer to heat up, but when it does, it will heat evenly. If nonstick is your preference, try looking at ceramic rather than Teflon. It’s cheap, just as easy to use, and better for the environment.
  • A knife- This is likely to be the most expensive item in your kitchen. Dull knives are dangerous to both you and your food. Though a proper chef’s knife can cost hundreds, you can get a decent one for much less. This item may be worth spending a little extra money on.
  • A wooden spoon- Don’t buy a nice new nonstick pan and immediately scratch it up. Whenever possible, use a wooden spoon.
  • Measuring cups and spoons- Your grandma may have been good at measuring ingredients by eye, but you’re probably not there yet. You should absolutely invest in measuring utensils and learn how to use them.
  • Food thermometer- Does the idea of eating uncooked meat simply terrify you? You’re not alone. The best way to combat that fear and avoid overcooking your food is to monitor the temperature with a food thermometer.

When shopping around, try to buy cookware you actually love. Cookware can make for beautiful, decorative items in your home. If you’re going to be spending the money anyway, don’t you want it to be on something you love?

Cook in Bulk

Two of the biggest roadblocks to healthy, home-cooked meals are time and money. The easiest way to jump past these hurdles is to learn to cook a few meals once a week, then freeze them.

When you think of frozen meals, likely what comes to mind are those ice-covered boxes that tend to litter grocery store freezers. Learn which of your favorite meals still taste great heated up later in the week. Great beginner options include pasta, soup, roasted veggies, and grilled chicken.

When in Doubt: Sear

To sear food means to briefly toast the outside before allowing the inside to heat up at a lower temperature. This is especially important when cooking meats. Searing the outside of chicken or steak locks in the moisture, allowing you to cook the meat without losing all the flavor and juices.

To sear your meat, start by heating a well-oiled pan to a medium-high temperature. Place the meat into the oil. If you hear a loud sizzling sound as the meat makes contact, you’re on the right track. Sear both sides of the meat before lowering the temperature. From there, you can go on to cook the meat as you usually would, finishing it in the pan or oven.

Cook Food Dry, Not Wet

A sizzle is a good sign; hot oil flying over your kitchen is not. To avoid grease splatter, always be sure that food is completely dry before allowing it to come in contact with hot grease. Pat off your meat or vegetables with a clean paper towel before you actually begin searing or frying them.

Learn Basic Seasonings and How To Use Them 

When most people begin their cooking journey, they are terrified of the spice aisle. There are just so many options. Fresh or dried, paste or refrigerated. The idea of learning to season your food can be so intimidating that you find yourself spending far too much time eating bland, unflavored meat and vegetables. Of course, this lowers your motivation to cook at all.

While there arehundreds of spices from a variety of cultures to pull from, no one expects you to learn how to use them all overnight. The best path to take is learning one spice at a time. Basil, thyme, and rosemary are a few universal basics that can lay the groundwork for a flavorful meal.

If that still seems intimidating, find a premade spice mixture that you enjoy, and sprinkle to your heart’s delight! Be wary, though; relying too heavily on these mixes runs the risk of driving your sodium intake through the roof.

Always Look It Up

Thanks to the internet, we have all the greatest resources in the world right at our fingertips. When in doubt about what to do in the kitchen, look it up. The National Heart, Lung, and Blood Institute has an entire database of answers to almost any question a beginner might have in the kitchen.

Still Scared? Let the Experts Handle It 

Maybe you’ve looked at the research, you’ve read the tips, and cooking still isn’t for you. That’s perfectly fine! Not everyone has the time to learn about cooking, much less prepare the meals themselves. Not everyone is comfortable handling sharp knives or 500-degree appliances. If any of this sounds familiar, it might be time to let the experts handle it.

AtMy Fit Foods, food really is our passion. We prepare our meals daily with the best ingredients to ensure that we can deliver healthy, delicious meals that fit your lifestyle. As we mentioned before, cooking in bulk is usually cheaper. That means professionally meal-prepped food can keep you full without breaking the bank.

Taking care of your health should be considered the ultimate form of self-care. After all, you only get one body. Shouldn’t you be taking care of it?

In Conclusion: Cooking Matters

“Self-care” is more than just a consumer-driven buzzword. Learning to care for yourself properly is just as important as caring for those around you. While taking the time to enjoy a home-cooked meal seems unimportant, it is one of the biggest steps you can take to control your own health.

Remember, a home-cooked meal isn’t as easy as calling in takeout from a restaurant, but that doesn’t mean it isn’t worth the extra effort. Science has spoken: taking time for your food means taking time for your quality of life. And that’s priceless!

Sources:

Home food preparation practices, experiences, and perceptions: A qualitative interview study with photo-elicitation” | NCBI

Cooking Tools | Food Hero

Spice It Up Fact Sheet | Navy

FAQ | NHLBI

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