My Grocery Shopping Lists: Organic Produce

Posted on October 16, 2011 by admin

If you want to eliminate the amount of foods with pesticide residue you feed yourself and your family, you probably already buy organic. However, as we all know, organic tends to be a little pricier than the regular ol’ grocery shopping list items. Instead of buying everything organic, buy the top list of contaminated crops organic. According to the Environmental Working Group, simply following this list could reduce your exposure to pesticides by 80%.

Foods That You Should Always Buy Organic

Apples: Apples are the dirtiest of them all, raking number one for pesticides. When you buy your apples organic, make sure to get apple juice and applesauce organic, too!
Celery: Celery is often ranked number two for pesticide residue, which may be difficult to wash away because there’s no protective layer of skin.
Strawberries: Always buy your strawberries, including strawberry jam or dried strawberries, organic.
Blueberries: While frozen bags of blueberries have less pesticides, blueberries, like strawberries, carry about 50 pesticides.
Peaches: During the summer, shop at your local farmers’ market for organic peaches. Peaches that aren’t organic have been found with about 50 different pesticides on them, however canned peaches have fewer pesticides, generally speaking.
Spinach, Kale, and Lettuce: Buy all of your leafy greens organic to avoid about 50 different kinds of pesticides.
Nectarines: While domestic nectarines aren’t that bad, nectarines from imported farms are loaded with chemicals.
Grapes: Like nectarines, grapes are imported to the US with countless pesticides. Don’t forget to buy your raisins organic, too!
Sweet Bell Peppers: Bell peppers may look colorful and appealing in the aisles but make sure you’re buying these veggies organic.
Potatoes: It shouldn’t be a shock that potatoes are pesticide magnets, considering the pests that have historically threatened the vegetable. Sweet potatoes, however, have lower amounts of pesticide residue.

If you follow this list, you pesticide intake will be greatly reduced, making for a healthy happy household. Just buy these organic and you can rest easy buying the rest of your produce in the less expensive produce section.

Meal Planning Ideas for Pairing Food and Wine

Posted on October 15, 2011 by admin

David Lynch, a James Beard Award-winning sommelier and author of Vino Italiano: The Regional Wines of Italy is surprisingly cynical about wines for a wine expert. Lynch describes the typical scenario: “You’re in a restaurant that takes wine very seriously, one where a thick, leather-bound, 25-page book arrives with great fanfare–and a thud–at the table.” However, he realizes, the everyday person “[Doesn’t] come to your restaurant to read a book.” The truth is, all we need is a nice wine to go with our meal, not an enormous, daunting wine list handed to us by a pressed waiter with a pair of condescending eyes. And, lucky for us, if we know the secrets of wine pairing we can have that nice wine, and great meal, in the comfort of our own home. All you have to do is learn the basic rules for wine pairing and you can turn a Friday night into a romantic and festive evening. Just hand the kids off to your sister or aunt, set the table, and read up on these meal planning ideas for a wonderful night of food and wine.

Basic Rules of Wine Pairing

Identify the properties and characteristics of the dish and go from there. Look at your grocery list ideas and then start thinking about what wine would best accompany those foods. For example, if you prepare a steak, couple it with a full wine. Both steaks and full wines are hearty and strong.
When in doubt, match regional cuisine with their regional wines or with wines from grapes of a similar soil and climatic condition. A tomato sauce pasta dish, for example, tastes delectable alongside a Tuscan Chianti, however French chablis (the grapes of which grow in a climate that retains their tangy edge) will serve this dish just as nicely.
Keep in mind that palates can be cleansed with either tannins or acids after a rich meal, like a steak or fried chicken dish. Tannins can come from the skins of the grapes used in winemaking or the wood barrels a wine may have been aged in. Tannin tastes similar to the flavor you would get if you sucked on a tea bag and causes a puckering of the gums. It’s this astringent flavor that helps strip the fats from your tongue and cleanses the palate after a fatty meal.
Match acids with acids. Acidic wines and cream don’t mix, unlike acidic wines with shrimp and lemon pasta. Anything sauteed in a lemon-butter such as salmon and shrimp cakes sauce tastes great with a Sauvignon Blanc or Pinot Grigio.

Last but not least, drink what you want and what makes you feel good! Your preferences should always take precedence over others’ recommendations, even if they’re coming from the mouth of a wine connoisseur.

Tools for Meal Planning on a Budget

Posted on October 15, 2011 by admin

When we’re meal planning on a budget, we usually just try to find ways to buy sales items or resist going out to eat. However, there are plenty of other ways to save! All you need is a few tools around the kitchen to help you save big time on your grocery store bill:

Coupon box: store all of your coupons based on their category (food, beverages, toiletries, etc.) in a coupon box. Keep all of your coupons neat and tidy to optimize savings. We recommend keeping your coupons in a plastic filing box, which should cost you only about $5.00.
Cheap recipes: Tear budget-worthy recipes out of your favorite food magazines and copy inexpensive recipes out of budgeter’s cook book. Then, compile your recipes together in a binder. Next time you want to try something new, all you have to do is open up your custom-made budgeter’s cookbook and flip the pages to see what piques your interest. Use plastic protectors to file your recipes and add plastic dividers to organize your recipes according to category.
Meal planner with calendar: Always have a written calendar where you can plan an organize your meals. This will help you plan in advance and never skip a beat when it comes to meal planning. You can often find meal planner templates online or, if you prefer, you can make a meal planner out of a kitchen calendar.
Grocery store checklist: Never leave the house without a printable grocery list. You will be shocked at how much you can save when you actually stick to your list. Make sure to include a grocery shopping list on your fridge, somewhere where your kids or spouse can add things that the family needs. You can find printable grocery lists online, make one your own, or buy one at the store.
Vacuum sealer: Vacuum sealers or a “Seal-a-Meal,” is the best tool to package your food for the freezer. Freeze your food and use them for leftovers instead of throwing them out or letting them go to waste. Vacuum sealers could cost as little as $28.00, if you do some bargain shopping. Make sure to date all of your food packages, too. Just don’t date your packages with a marker on the actual freezer back. The ink could run through and stain the food. Instead, write the date on the top of the freezer bag, where the ink won’t touch the food, or on a label.
Separate, outdoor freezer: You can always get an extra freezer for your garage if you can’t fit all of your leftovers and ice creams in your current freezer. A compact fridge could cost you as little as $100.00, while larger models will be a bit pricier.

Having tools around the house that help you save is a critical part of the budgeting process. At the very least, make sure you have meal planning tools and a coupon box to help you stay organized. Your investments will pay off!

Easy Dinners for Kids: 5 Soups That Kids Will Love

Posted on October 15, 2011 by admin

Kids tend to be fairly choosy about their soups, so in the winter months when we want to cook up an easy dinner we may be hesitant to bust out the crock pot and make a nice, warm dinner soup. Children’s hesitancy to slurp up soups is a shame considering that soups provide a great way to get our kids plenty of nutrients from ingredients like tomatoes, butternut squash, carrots, and onions. Healthy soups can incorporate a hearty dose of protein, good carbs, and healthy fats. Additionally, soup may inhibit the movement of neutrophils, the most common type of white blood cell that defends against infection and thereby helps reduce upper respiratory cold symptoms for those who have the cold, according to a study at the University of Nebraska Medical Center in Omaha. While some kids may be picky with their soups, there are some soups that kids absolutely can’t resist. Try to make these easy dinners for kids that will please the whole family in winter months.

Alphabet soup: Buy some alphabet pasta and make alphabet soup when it’s chilly outside. You can also find star pasta to put stars in your soup, too. Garlic, low-sodium chicken broth, yellow onion, carrots, and a bay leaf are all it takes to make a healthier version of alphabet soup.
Tomato Basil Goldfish Cracker soup: Everyone loves Goldfish. In fact, they make a great cracker for your child’s soup. Cheddar cheese Goldfish taste great in a tomato basil soup.
Stone Soup: Stone soup is a soup based on the classic book, Marcia Brown’s “Stone Soup.” The book tells the story of three hungry soldiers who come into a village and trick peasants into sharing their food by making a soup out of seemingly nothing but stones. Of course, the soldiers know that you can turn whatever vegetables you have on hand into a hearty meal. To follow the story, boil a stone to clean it entirely. Then let your child plop a stone into the soup!
Hot Dog Soup: Skip the mustard, ketchup, and bun and instead serve your kids a fun, hot dog soup with lentils and carrot slices. Hot dogs perfectly compliment the lentils, which are a great source of fiber.
Smiley Soup: Use two Ritz crackers for eyes and make a smile in the soup with grated cheese, for a soup that will bring a smiley to everyone’s faces.

Soups can be a great easy dinner that even the kids will love. If you’re suffering through the chilly, winter months, just make a kid-friendly soup that will leave the whole family warm and filled with healthy nutrients.

Meal Theme Ideas: Making Dinner Fun Again

Posted on October 14, 2011 by admin

It’s easy to get stuck in that same old food routine. Shake things up a bit by planning a theme night! Here are some meal theme ideas that can get you out of that food rut:

#1 German Theme

Bust out your lederhosen and brace yourself for German night! With a hearty, wholesome serving of sauerkraut and some fresh bratwurst, washed down with a mug of fine, German beer, this is one of those food theme ideas that will leave you utterly content. Pick up a German horseradish sauce at the store to dress the bratwurst. If you don’t like horseradish plain, tame this spicy sauce with ketchup, mustard, or even mayonnaise. You can also try whipping up a bratwurst, sauerkraut, and baked bean casserole, which only takes about an hour to cook. Finish the meal with a hot apple strudel, topped with vanilla bean ice cream. The only way to respond to theme dinner ideas like this one is to say, “Mmm, das ist gut!”

#2 Luau Theme

In need of some relaxation? There are tons of dinner theme ideas that can take you to a tropical climate for the night. Just make-believe you’re in Maui with a Luau-themed night! Cook up some pineapple lemon chicken with a side of macaroni salad and broccoli rabe. If you’re not a chicken fan, try some Polynesian sausage or mahi mahi, seasoned with teriyaki, lemon, honey, and sesame seeds. Finish out the night with some mango sorbet or a Haupia coconut pudding. Out of all the meal theme ideas, a Hawaiian food night will surely bring some sunshine into your kitchen, even in the dreariest of winters.

#3 Taco Tuesdays

There are many Mexican themed food ideas that can take your taste buds to the border. Our personal favorite? Tacos: versatile, delicious, nutritious, easy, and perfect for a Mexican-themed dinner. Olé! Kick off your taco fiesta with some ground pork, seasoned with taco seasoning, and cooked with grated potatoes in a large skillet. You can also opt for chicken or steak fajitas or some fried fish tacos. The best part about taco night? You get to make your own! After preparing the main ingredient, lay out flour or corn tortillas, thinly sliced lettuce, grated cheddar cheese, guacamole, fried onions, bell peppers, cilantro, and salsa. Just sit back and sip on a margarita while the kids prepare their own plates! DIY meal theme ideas allow the busy mom to relax a bit.

#4 Italian Dinner

Stromboli, penne, lasagna–the themed meal ideas are endless with Italian night. Angel hair pasta is always a hit. Try dressing up some pasta with mushrooms, butter, or red pepper flakes. A creamy pesto shrimp with a side of pasta will surely have you saying, “Mamma mia!” with delight. After licking your plate clean, it would be very un-Italian of you to turn down dessert. Indulge in some tiramisu or cannoli. Who could resist?

Now that your stomach is rumbling, pick out one of these meal themes and get cookin’!

Choosing Meal Plans for Weight Loss

Posted on October 14, 2011 by admin

After surveying the biggest diet plans, tallying up membership fees and food costs, analyzing medical studies, and interviewing leading nutritionists, CBS determined that Weight Watchers is one of the best meal plans to lose weight. Here are all the details on this meal plan and how you can use it with other meal planning services to lose weight fast.

What is the Weight Watchers philosophy?

The Weight Watchers meal plan aims to give its followers long-term weight management that comes from a healthy lifestyle, mind, body, and soul. The trick to staying fit and happy at the same time? Eat what you want from time to time. Weight Watchers encourages dieters to make their own eating decisions and do more physical activity. Additionally, this diet meal plan gives you a community that can help when times get tough. This community includes support like Weight Watchers meetings and online forums. Weight Watchers also recommends splitting your weight loss up into body weight reductions of 5% or 10%. For those who need to lose a lot of weight, breaking up their weight loss into 10% “goals” may help them stay more motivated.

What can I eat?

No foods are strictly prohibited on the Weight Watchers. Instead, each food item is assigned points. The points are based on not only calories, but total fat and dietary fiber. For example, 1 cup of broccoli is 0 points, 1 6 ounce steak is 8 points, and 1 ounce of chocolate is 4 points. You can earn negative points with exercise, which is the program’s way of motivating dieters to get to the gym.

Does Weight Watchers work?

Yes! A 2005 study in the Annals of Internal Medicine showed that participants in the program lost an average of about 5 % of their body weight (around 10 pounds) in six months. Two years later, they had kept about half the weight off. After dieters have achieved their goal weight, the Weight Watchers diet meal plan encourages its users to attend meetings until they’ve stayed within 2 pounds of their goal weight for 6 weeks.

Using Weight Watchers in conjunction with an online meal planning service or app that helps you plan out your grocery store visits and make your grocery lists may comprise the overall best meal plan to lose weight.

What should be on your low carb grocery list?: Defining “Good” vs. “Bad” Carbs

Posted on October 13, 2011 by admin

From cookies to cakes, pizza to pasta, carbohydrates have become more foe than friend. But are all carbs bad, necessarily? Should we be shunning carbs all together in favor of meaty alternatives? The answer is plain and simple: no. In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. This report stated that, to meet the body’s daily nutritional needs while minimizing risk for chronic disease, “Adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.” Additionally, WebMD cites the best sources of fiber as plant foods, like fruits and vegetables, which are “quality carbohydrates that are loaded with fiber.” Why do we need high-fiber carbs? “Studies show an increased risk for heart disease with low-fiber diets. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control,” WebMD notifies us. Okay, so carbs aren’t that bad for you, as low-carb, ketosis-provoking diets would have us think. The trick is getting “good” carbs into our system, rather than munchin’ down “bad” carbs in cookies and cake.

What are “good” carbs?

Even if you’re trying to eat low carb meals, you still need to make sure you get the right amount of “good” carbs. So what are these mysterious “good” carbs, exactly? To find a good carb, look for foods that are full of fiber, like whole grains, beans, vegetables, and fruits. The fiber in fruits, veggies, and whole grains allows us to moderate our blood sugar levels and even lower cholesterol.

What are “bad” carbs?

Now that we’ve identified “good” carbs, the ones we should gravitate towards, what are the carbs that we should stay away from? “Bad” carbs include those like sugars, refined “white” grains, and foods with added sugars. When looking at food labels, try to steer clear of foods with white or brown sugar, high fructose corn syrup, and sugar alcohol carbohydrates like actitol, mannitol, maltitol, sorbitol, and xylitol.

Instead of focusing on avoiding carbs all together, try putting plenty of fruits and vegetables on your low carb grocery list, implementing beans into your diet, and switching from white to whole grains. Additionally, try to beef up the amount of proteins on your low carb grocery list to avoid the dreaded “bad” carb cravings. Heathy proteins could include lean cuts of pork and beef, chicken, turkey, cuts of fish, and egg whites. Lean proteins will keep you fuller, so you’ll be less likely to reach for a chocolate chip cookie when your stomach starts to grumble. Next time you’re making your low carb grocery list keep these tips in mind, avoid bad carbs, and stock up on healthy proteins for a fail-proof diet.

Healthy Family Dinners That You Can Make Ahead

Posted on October 13, 2011 by admin

It can be tough cooking an entire meal every single night. The grocery list, grocery shopping, the cooking, the serving the cleaning, we’re getting exhausted just thinking about it! Instead of suffering through the dinnertime chaos, always have make-ahead meals waiting in your fridge. If you think that all easy dinner ideas have to be unhealthy, think again. You can make healthy family dinners that can be popped out of your freezer and be prepared in no time. Here are some ideas for make-ahead, healthy family dinners that will wow the whole family:

Vegetarian chili: Vegitarian chili is a great meal that freezes suprisingly well. Add edamame for an added boost of protein and some reduced fat cheddar cheese for taste. The calorie count should clock in at only about 345 calories if you’re using white kidney beans and edamame.
Spanish chicken and Rice: Chicken is a great source of lean protein and some brown rice with spices will provide plentiful amounts of fiber. Cooked chicken will last anywhere from 4 to six months, depending on how it’s packaged. Package in an air-tight ZipLock back for maximum freshness. Slightly undercook the rice you want to put in the freezer, then thaw it in boiling water when you’re ready to eat.
Black bean chili: Unlike vegetarian chili, this chili is made in a slow-cooker and uses black beans as its base. Include mushrooms and chipotles to create a fuller flavor. Serve with cilantro, reduced-fat sour-cream, and a tiny bit of cheese. This stew will last about 2 months in the freezer.
Ravioli soup: Frozen ravioli can be whipped up into a dilectible soup in under 20 minutes. All it takes is some garlic, bell peppers, red pepper, tomatoes, vegitable broth and a bit of basil to make a ravioli soup that packages well. Soups and stews generally hold for about 2-3 months. This soup, in particular, gives you about 60% of your daily value of vitamin C and you’ll get tons of antioxidants from the tomatoes.
Sweet potato tart: Sweet potato tarts are a great dinner, providing us with tons of vitamin A. To prep for the freezer, wrap your sweet potato tart tightly and refrigerate for up to 3 days or freeze for up to 6 months. Do not thaw your sweet potato tart when you’re ready to start eating! Instead, throw it right in the oven with a foil cover, so you don’t lose too much moisture. Remove the cover after about 15 minutes then heat for the remaining time (about 5 minutes, give or take) on 350 degrees.
Sausage, Mushroom, and Spinach Lasagna: Next time you want to make a nice, make-ahead meal, prepare a healthy lasagna full of vegetables and some hearty sausage for flavor. A balanced dish in itself, a sausage, mushroom, and spinach lasagna is perfect to have for lunch during the week. This lasagna will last a month or two. Try not to store your lasagna in aluminum foil as the metallic taste sometimes sticks. Instead, use greaseproof baking paper. When you’re done baking, lift the paper and pop the food in plastic, freezer-friendly bags.
Frijoles Negros with Rice: Turn the Mexican staple of refried beans and long grain brown rice into a healthy make-ahead meal. All you need to pick up at the grocery store is some whole wheat tortillas and cheese and have yourself a Mexican night. Black beans are great for sugar regulation, digestion, and cardiovascular health.

You can use healthy make-ahead meals to make dinnertime easier than ever. Just remember to seal your foods correctly, date your freezer bags, and defrost correctly and you’ll have great freezer meals ready-to-go.

What To Do With Turkey Leftovers

Posted on October 13, 2011 by admin

After stuffing yourself with stuffing and cramming yourself with cranberry sauce, you may have more Thanksgiving leftover turkey than you thought you would. Why let that leftover bird go to waste? There are plenty of ways that you can put your turkey leftovers to good use. These three simple turkey leftover recipes are so easy that you’ll be able to follow them even with that post-Thanksgiving, red wine hangover. So, what to do with turkey leftovers? Read on to find out.

#1 Turkey Divan

While it is historically made with chicken, turkey takes this dish from divan to divine. Originally served in restaurants with Mornay sauce, this American dish quite frequently features broccoli and almonds. This turkey divan recipe provides a quick leftover turkey version of this American classic, which will leave you and your guests just as satisfied and content as you were after the big Thanksgiving feast. Just blanch some broccoli, saute onions and pepper, and simmer up some chicken stock with mustard, cream and wine. Stir in broccoli and turkey, pour into casserole dish, sprinkle with breadcrumbs and bake for 15 minutes. Feel free to get creative with your Thanksgiving leftovers to make your own version of this treat.

#2 Turkey Soup

Using your turkey carcass, you can make a magnificent turkey broth that will be perfect for lunch the day after Thanksgiving. This is among the most popular turkey leftover recipes because, whether you’re a professional chef or you have zero culinary experience, this dish is easy to execute and even easier to enjoy. All you need is chicken broth, an onion, carrots, celery, bay leaves, turkey meat, garlic cloves, and whatever Thanksgiving side vegetables that you have left over. Put chicken broth, turkey, onion halves, carrots, celery stalk, and bay leaf into a stock pot and simmer for about an hour and a half. Strain broth and throw in diced veggies, chopped sage, a bay leaf, and small pieces of turkey. To find the complete recipe check out the Food on the Table’s “Turkey Soup with Tortellini and Spinach”:http://www.foodonthetable.com/recipes/359315-turkey-soup-with-tortellini-and-spinach or feel free to explore more turkey leftover recipes.

#3 Turkey Sandwich

After entertaining guests, pouring drinks, cooking like a fiend, and cleaning pots and pans, you may not be in the mood to get back into the kitchen and start cookin’. In this case, you may not know what to do with turkey leftovers. As you rouse from your food-coma the day after Thanksgiving, you can always depend on one simple leftover turkey treat that will satisfy your hunger while requiring little to no effort: the turkey sandwich. Even if you just slap some mayo and mustard on a leftover thanksgiving roll and throw some turkey in the mix, this leftover turkey option is delicious and fulfilling. However, if you’re feeling a bit more ambitious, you can jazz up the classic turkey sandwich by heating up the skillet and going to town. There are tons of turkey leftover sandwiches recipes out there, but maybe this one will strike your fancy. For a hot turkey sandwich, take two thick slices of bread. Spread butter liberally on each slice. In the South, we sometimes use honey butter, but regular butter works just as well. After the bread has reached a golden brown, flip and start making your sandwich. Spread mustard or your sauce of choice over the bread. Some leftover gravy or cranberry sauce could also do the trick. Layer your leftover turkey onto the bread, add your cheese of choice, and throw in some lettuce for a little crunch. After working hard on your sandwich, simply devour the best turkey leftover meal ever!

So now you know what to do with turkey leftovers. After whipping up a turkey divan or sipping on a turkey soup, feel free to resume your position on the couch to let the food-coma ensue. Just make sure to keep these Thanksgiving leftover turkey recipes in mind for next year.

Crockpot Meals 101

Posted on October 12, 2011 by admin

When the weather gets chilly, one of the easiest ways to create a warm dinner is to use a slow cooker. Often used to make soups and stews, try using the crockpot for other dishes as well. Crockpot meals are a great way to make less expensive cuts of meat a family favorite. Use this guide to figure out which slow cooker to purchase and get started with three easy crockpot meals that will delight the whole family.

Choosing a Crockpot

When you’re deciding which kind of crockpot you need, first thing to do is analyze how much food you prepare for a typical family meal. Are you a family of three or six? Do your kids chow down at the dinner table or are most of them light eaters? Keep in mind that crock pots work the best when they are at least half full. If you have a smaller family or light eaters, you may want to shoot for a medium-sized crock pot, like a 3.5 quart. If you have a larger family or want to make leftovers out of your crockpot meals, use a 6.5 quart crock pot. Crock pots also come in different shapes. Round shapes may be better for soup-junkies while oblong shapes work well for those who will be cooking large cuts of meat, like roasts.

Crockpot Meals and Recipes

#1 Whole Chicken:

You can easily cook this lean meat in your slow cooker and whip up some healthy crockpot meals. All you need is a fryer chicken, 5-6 foil balls, and lawry’s seasoned salt to make a magnificent Crockpot Rotisserie Chicken. Simply rinse chicken, pat dry with paper towels, sprinkle generously with seasoned salt. Chicken should be brown with seasoning. Place the chicken in the crockpot on top of several foil balls or foil covered potatoes. All the natural juices from the chicken season the potatoes magnificently. There are also plenty of other chicken crockpot meals that you can try, like Lime and Cilantro Chicken.

#2 Stew/Soup:

The crockpot is the perfect vessel to prepare a flavorful stew or soup. All you need is an inexpensive meat, like some boneless chuck roast, tomato juice, beef broth, and veggies to make a Beef and Vegetable Soup. You could also try a Crock Pot Italian Sausage Soup or a French Onion Soup as a starter.

#3 Roast:

If your getting tired of crockpot chicken meals or stews, try a tender roast. Buy a pound or two of pork or beef roast and put the roast, chopped onion, spaghetti sauce, and sliced mushrooms into your crockpot. After about 8 hours of brewing, your roast will be ready for action. Just serve over some noodles or on a warm bun. With this easy-to-use and versitle cooker, you can make an assortment of crockpot meals that will warm you up during these winter months.