How to Cook Healthy: The Utilitarian Cook
- Go raw. If you have a beautiful selection of produce, make a salad. Cooking reduces the amount of nutrients in food (see USDA study) anyway. In the summer, one of my favorite dinners is chopped fresh tomatoes, garlic, and basil, tossed with olive oil and whole wheat pasta.
- Steam. All you have to do is chop and steam, and clean-up is super easy. You want to use quicker cooking vegetables for this, like broccoli, spinach, brussell sprouts, mushrooms, tofu, etc.
- Stir-fry. Chop up the ingredients, throw in a wok and stir at high heat until done. Any type of ingredient works here.
- Saute. Close relative to stir-frying, but it takes a little longer. I often saute seafood. Anything can be sauteed.
- Roast. Chop vegetables, throw in a pan, coat in olive oil, bake at 350 degrees for 40 minutes and you're done. You can do meat this way too. This is a good way to make a large amount of food during the winter. Use sturdier veggies like eggplant, squash, peppers, portobello mushrooms, etc.
- Slow-cook. I just started slow-cooking this year, and I have no idea why I didn't do it earlier. Put some ingredients together in the morning before work, and when you come home, the finished chili, soup, or stew is waiting for you (and smelling mighty good).
- Make a sandwich. Hummus, a delicious ripe tomato and an avocado between two slices of whole-wheat bread takes less than two minutes and is divine.
What I ate: (this was a tough day - a bridal shower followed by two parties, anyway...) 2 kiwis, 12 oz. green juice, 2 slices bread with hummus, 1/2 roasted veggie wrap, 1 cupcake, cheese and crackers, 4T M&Ms, 2 cups fruit salad, carrots, coffee, 1/2 c steamed veggies, pasta + pesto, roasted brussell sprouts and cauliflower, 1 slice tomato pizza, 3 mushroom polenta things, more cheese, 40 oz. water