Have you made the goal to simplify your life in the new year? Try these strategies to simplify your life in the kitchen.

Organize

Keep shelf-stable items and utensils that you frequently use visible in the kitchen. Move spices you use often to the front of the cabinet and invest in a tiered tower or spice rack so everything is visible at once. Store dry goods such as flour, sugar, grains, and beans in airtight glass jars or plastic containers on the counter or on a visible row of the pantry. Store cooking utensils in a holder on the counter or in a drawer next to the stove (Bittman, 2014).

Stock Up

Having basic pantry, refrigerator, and freezer staples on hand can make it much easier to throw together a quick dinner. If the thought of purchasing all of the items at once seems overwhelming, add a few items to your list each week and in a couple of months, you will be set. Here is a basic list to get you started (Bittman, 2014):

• Extra virgin olive oil, canola oil, and/or vegetable oil
• Vinegars – balsamic, red wine or sherry, and/or white wine
• Dried herbs and spices – salt, black pepper, chili powder, curry powder, cayenne pepper, smoked paprika, cumin, garlic powder, onion powder, red pepper flakes, oregano, sage, rosemary, tarragon, dill, basil, and thyme
• Dried grains – brown rice, quinoa, whole-wheat couscous, dried whole-wheat pasta
• Dried and/or canned beans – garbanzo, black, kidney, navy, and/or cannellini
• Canned tomato products – tomato paste, canned tomatoes (diced, crushed, whole)
• Nut butters*
• Brown sugar, honey, maple syrup
• Flours – whole-wheat white flour, white flour, cornmeal
• Baking soda, baking powder
• Nuts and seeds* (walnuts, almonds, etc.)
• Chicken and/or vegetable stock or bullion

*refrigerate to preserve quality

In addition, stock up on frozen vegetables – corn, mixed vegetables, peas, spinach, edamame – and fruit when items are on sale.

Plan Ahead

Planning several days or a week of meals at once may seem like an overwhelming task, but once you get into the routine, you will likely find it saves a great deal of time. There will be less trips to the grocery store and less time spent thinking about what’s for dinner.

Tips to get started:

• Ask your family for favorite meal ideas.
• Start small. Select one or two recipes you know how to make and add one or two new recipes per week.
• Need help choosing recipes? Think about your weekly schedule. Are there going to be late nights at work or sports games to attend? If so, you may want to plan a slow cooker meal or a meal you can remake from leftovers for this busy night. Look at what is on sale at your local grocery store and consider what produce is in season, which means it will likely be less expensive.

• Gather your recipes for the week and create a grocery list. First, check to see which items you already have at home. Include the other ingredients on a list. Organize your list according to the sections of the grocery store: produce, dairy, meat/seafood, dry goods/spices, and the freezer section.

• Make notes about which recipes your family likes and dislikes. After a month or so, you’ll have a substantial list you can use to create a rotating meal schedule and you can add in new recipes if you choose to.
• Visit Choosemyplate.gov for more grocery shopping and meal planning tips.

Cook Once, Eat Twice

• Grains: Double a batch of grains, such a rice. Immediately separate, cool, and refrigerate the extra portion. Use the leftovers the next night in a stir-fry or casserole.
• Meat/Protein: Roast extra chicken, pork, or beef. Use it the next night in a soup, tacos, or green salad.
• Beans: Cook extra beans and use the leftovers for bean burritos or taco bowls.
• Roasted vegetables: Roast extra vegetables and use the leftovers for a pureed soup or hearty vegetable stew. Or try roasted vegetable tacos or a roasted vegetable grain bowl topped with nuts, seeds, or crumbled cheese.

Remember to follow food safety rules for leftovers. 

• Cool and refrigerate food in shallow containers promptly (within 2 hours of cooking).
• Cold food should be stored at 40 F or lower.
• Discard refrigerated leftovers after 3-4 days.
• Remember to label and date frozen items. Store frozen items in containers such as gallon freezer bags or freezer grade plastic or glass containers and ensure that your freezer remains at 0 F or less.
• Thaw frozen items in the refrigerator or microwave. Never thaw food on the kitchen counter or at room temperature.
• Remember to reheat all leftovers to 165 F throughout.
• Visit Foodsafety.gov for recommended freezer and refrigerator storage times or the National Center for Home Preservation’s Guide to Freezing Prepared Foods for more information on freezing leftovers. Additional information from the USDA on food safety and leftovers can be found here.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. Bittman, M. (2014). How to cook everything fast. New York: Double B Publishing, Inc.
2. Kitchen Timesavers. (2017). In Choosemyplate.gov. Retrieved from https://www.choosemyplate.gov/budget-time-savers.
3. Leftovers and Food Safety. (2013). In United States Department of Agriculture

Food Safety and Inspection Service. Retrieved from https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/leftovers-and-food-safety/ct_index.

Did you see our tips for cooking for one or two people last week? Here are a few more tips to help you cook food that is delicious and nutritious, and to cut down on wasted food.

Rethink your recipes.

Most recipes that serve four or more can be easily converted to produce a smaller quantity; however, having knowledge of kitchen measurements can be helpful for those tricky conversions that are not as straightforward.

Keep these recipe measurement conversions in mind:

For example, to make half of a recipe, you would substitute the following:

Cook Once, Eat Twice

Having a plan for leftovers can be a great way to increase variety in your eating, reduce boredom and eliminate food waste.

For example, a one-pan, roasted vegetable and chicken dish makes an easy first meal and the components can be used in a variety of ways for leftovers.

Sample Recipe: Honey Mustard Chicken with Roasted Vegetables

Roasting a pan of vegetables at the beginning of the week can be an easy way to add in extra vegetables over the next couple of days. Leftover vegetables can be frozen for use at a later time. Here are some ideas for using leftover roasted vegetables:

• Make roasted vegetable tacos. This recipe includes black beans for an inexpensive protein source, and the Mexican flavor profile mixes things up.
• Create a roasted vegetable + leafy green + whole grain + flavorful toppings bowl. Leafy greens include spinach, kale or mixed salad greens. Try whole grains such as quinoa, farro or brown rice, and add crunchy or flavorful toppings such feta or blue cheese crumbles, roasted pumpkin seeds, dried cranberries, and/or walnuts and a vinaigrette dressing. Try this farro roasted root vegetable bowl.

Similarly, there are many uses for leftover roasted chicken.

• Add roasted chicken to a soups or to a mixed greens salad.
• Or, try the leftovers in chicken salad. This honey mustard chicken salad uses a similar flavor profile to the original sheet pan recipe. Substitute 2 tbsp. of light mayonnaise + 2 tbsp. non-fat Greek yogurt for the ¼ cup regular mayonnaise and you’ll pack in extra nutrition without sacrificing flavor.

Keep Food Safety in Mind

• Remember to use good food safety practice when handling leftovers.
• To start, food should initially be cooked to proper temperatures. Visit Food Safety.gov to find the proper cooking temperatures for various foods.
• To cool cooked foods faster, place them in a shallow dish no more than 2 inches deep, and refrigerate promptly. (Foods should be kept in the temperature danger zone (40º-140ºF), or the temperature range that promotes bacterial growth, for less than two hours total.)
• Never put warm foods directly in the freezer. Instead, cool them in the refrigerator and then put in the freezer.
• Reheat all leftovers to 165 F. Stir food as it is reheating to make sure it is being heated thoroughly throughout, and test the final temperature with a food thermometer.
• Keep a thermometer in your refrigerator to make sure the temperature remains at 40 F or below.
• Refrigerated leftovers should be eaten within 3-4 days or discarded. Frozen leftovers can be kept for a few months, depending on the type of food. Visit Food Safety.gov to find the recommended times to store different foods in the refrigerator or freezer.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. Retrieved October 5, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/.
2. Henneman A. (2012). Planning Healthy Meals for One or Two – A Checklist. University of Nebraska Lincoln Extension. Retrieved from https://food.unl.edu/documents/Cookingfor1or2.pdf
3. Allen R. Cooking for One or Two. University of Kentucky Cooperative Extension Service. Retrieved from http://www.frontierdistrict.k-state.edu/health-nutrition/food-preparation/docs/Health%20Nutrition%20Cooking%204%20One%20Or%20Two.pdf
4.     Henneman A. Reducing the Size of Recipes. University of Nebraska Lincoln. Institute of Agriculture and Natural Resources. Retrieved from https://food.unl.edu/reducing-size-recipes-0
5.     McEntire JC. (2011). Handle Leftovers with Care. FoodSafety.gov website. Retrieved from https://www.foodsafety.gov/blog/leftovers.html
6.   FoodSafety.gov. Storage Times for the Freezer and Refrigerator. Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html

Try these strategies for planning balanced, nutritious meals when cooking for just one or two people. Stay tuned for more tips on this topic next week!

It can be tempting to think that it’s too much trouble to plan and cook a balanced meal for just one or two people, but think of maximizing your nutrition as part of your self-care routine. You deserve it! Here are some helpful strategies.

Use MyPlate to plan balanced meals.                                      

MyPlate is based on the Dietary Guidelines for Americans, which provides evidenced-based recommendations for nutrition and health for Americans ages two and older. Key strategies to maximize nutrition include the following:

• Fill half your plate with nutrient-rich fruits and vegetables.
• Choose different kinds of colorful vegetables to provide a greater variety of nutrients.
• Choose low-fat or fat-free dairy products for calcium and other important nutrients.
• Eat a variety of lean, animal-based protein sources, such as lean cuts of meat, poultry and fish (including fatty fish), and plant-based protein sources, including nuts, seeds, beans, peas and soy products.
• Choose whole fruits, including fresh, frozen and canned in 100 percent  juice, over fruit juice most of the time.
• Aim to eat whole grains for at least half of your daily grain servings. Whole grains include 100 percent whole wheat products, brown rice and ancient grains like quinoa, amaranth, millet and whole corn.

Create a grocery shopping plan to allow for nutritious meals, while eliminating food waste.

Here are some helpful hints:

• Shop with a list. (A good guideline for everyone!)
• Choose fruit according to ripeness based on when you plan to eat or use it. (I.e., buy ripe fruit only if you will eat it in the next day or two.)
• Check the back of the grocery display for fresher produce.
• Choose frozen and canned fruits and vegetables, which will keep longer.
• Rethink buying in bulk. Yes, the unit price can be lower, but is it really saving money if part of it goes to waste? Sometimes, buying a smaller quantity (i.e., a 6 oz. container of yogurt) that you will actually use is less expensive.
• Buy meats and poultry in larger quantities, prepare one portion, and immediately freeze the rest in individual portion sizes.

This article was written by Brittany Bingeman, Extension Assistant Professor FCS, Washington County

References:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. Retrieved October 5, 2017, from https://health.gov/dietaryguidelines/2015/guidelines/.
2. Henneman A. (2012). Planning Healthy Meals for One or Two – A Checklist. University of Nebraska Lincoln Extension. Retrieved from https://food.unl.edu/documents/Cookingfor1or2.pdf
3. Allen R. Cooking for One or Two. University of Kentucky Cooperative Extension Service. Retrieved from http://www.frontierdistrict.k-state.edu/health-nutrition/food-preparation/docs/Health%20Nutrition%20Cooking%204%20One%20Or%20Two.pdf
4. Henneman A. Reducing the Size of Recipes. University of Nebraska Lincoln. Institute of Agriculture and Natural Resources. Retrieved from https://food.unl.edu/reducing-size-recipes-0
5. McEntire JC. (2011). Handle Leftovers with Care. FoodSafety.gov website. Retrieved from https://www.foodsafety.gov/blog/leftovers.html

6.   FoodSafety.gov. Storage Times for the Freezer and Refrigerator. Retrieved from https://www.foodsafety.gov/keep/charts/storagetimes.html

Check out these tips keep healthy food on your table no matter your financial situation.

We live in times that are unique to anything we’ve ever experienced. Our economy has brought about challenges, and many people are trying to survive on their paychecks. Layoffs, cutbacks and business failures have taken their toll, and we are left to use our resources to the best of our abilities and look for ways to make the most of what we already have.

Where do we pull money from when finances are tight? What is the most flexible budget item we have?  It’s the food budget. A lot of the other expenses don’t change a lot from month to month. The mortgage or rent doesn’t change, utilities are basically constant,  so if the car breaks down or the kids need new shoes, it seems easiest to take the money from the food budget. That may leave many people living off ramen noodles or macaroni for the rest of the month.

Believe it or not, a few of the following simple behavior changes can reap big savings on the food budget, and a family can eat healthy meals inexpensively.

1. The first thing you need to do is learn to plan. You can’t expect to get good results unless you put a little forethought into the process. Take note of what’s on hand. What’s in the refrigerator? This includes leftovers. What’s in the pantry? What’s on sale at the store? Begin to plan menus using this information. Try to build the main part of your meal around rice, noodles or other grains. Use small amounts of meat, poultry, fish or eggs. Plan snacks that give your family the nutrients they need. Buy fresh fruits and vegetables in season. Keep them handy instead of potato chips. Use planned-overs to save time and money. Prepare a roast, serve half of it and freeze the remaining half to use later for sandwiches, soups or stir frys.

2. After you’ve planned your menus, make a shopping list and stick to it. This helps avoid impulse buying. How often do you go into the store needing one thing and come out with a whole cart full of groceries?
3. Shop alone, when you’re not hungry. When children accompany you, you tend to buy items you did not intend to buy. When you are hungry, everything looks good and you end up with a lot of unnecessary items.
4. Incorporate beans into your diet. These are a very inexpensive protein and can stretch a meal a long way.
5. Cook meals from scratch rather than using convenience foods. It’s far cheaper. You can save a lot of money by washing your own lettuce, slicing your own cheese or peeling your own carrots. Don’t pay extra for individual serving sizes. Buy yogurt, applesauce, cereal and snacks in large containers. It only takes a few moments to transfer servings into bags or reusable containers to pack in your lunch.
6. Compare fresh, frozen and canned food to see which is cheapest. Seasons affect the prices. One type is not always cheaper than another.
7. Use the cheaper store brands rather than name brands. Advertising costs add extensively to the cost of an item.
8. Cook soups or casseroles in large amounts and freeze for later meals. Cook once, eat twice. This saves time and money.
9. Buy items that are in season, on sale and available in bulk. Buy the large package of ground beef and divide it into meal-sized portions.
10. Change your eating habits. Give up luxury items like potato chips and soda. Cut down on fast foods. Our society has become very dependent on it. Some reports say we spend as much as 65 percent of our food budget on fast food! Much of this food is high in fat and calories and not as nutritious as cooking your own.

It is possible to eat healthy meals on a reduced budget. It will take planning and effort, but the results will be well worth it!

This article was written by Ellen Serfustini, USU Extension FCS Agent, Carbon County

A key to successful family mealtime is planning. Research has shown that cooking at home is significantly more likely if you already know what you will have for dinner.

10 Steps to Meal Planning

1. Set aside time each week for menu planning. The amount of time you need will decrease as you gain practice.
2. Ask your family for ideas of what they would like to eat during the week.
3. Plan your menu around food items you already have in the pantry.
4. Choose a variety of meals including family favorites, budget stretchers, and quick fix meals.
5. Cook once, eat twice.
6. Plan to use your leftovers.
7. Picture USDA’s MyPlate as you plan each meal.
8. Have your local store circulars available. Take advantage of those sales!
9. Create a thorough shopping list.
10. Keep it simple! Successful family meals don’t have to be gourmet; they just have to be a time together.

Printable Weekly Menu Planner

Quick Tips

Tired of planning a menu every week? Try planning a 2-4 week cycle menu. Choose meals for 2—4 weeks and then repeat once the cycle is over. Change cycle menus with the seasons to take advantage of local produce.

Bored of the same old meals? Add some theme nights to your week. Taco Tuesdays, Breakfast for Dinner Thursdays, or Sandwich Saturdays are fun for the whole family. Let the kids choose a theme and then make some table decorations for added entertainment.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Getting Kids Involved

Involving children in meal planning and cooking at a young age is a great way to instill a love for delicious, homemade food! Here are some ideas on how to include kids of all ages in the kitchen. Remember to choose age appropriate jobs and keep safety in mind at all times.

Ages 2-5

Meal Planning:

• Color coordinate fruits and vegetables
• Circle foods they would like in store advertisements
• Help cut coupons
• Choose one meal they would like

Grocery Shopping:

• Point out fruits and vegetables from the grocery list
• Choose a new fruit or vegetable to try

Cooking:

• Pour premeasured items into bowl to mix up
• Tear up lettuce for a salad
• Rinse off fruits and vegetables

Ages 6-10

Meal Planning:

• Help make a list of meals they like
• Look at USDA’s MyPlate diagram and come up with one meal following the diagram
• Choose fruits and vegetables to put on the side of the main courses

Grocery Shopping:

• Read the list to parent and cross items off as they are put in the cart
• Choose a new fruit or vegetable to try

Cooking:

• Measure ingredients and put them together with parent’s help
• Toss a salad
• Knead dough
• Put together sandwiches

Ages 11-18

Meal Planning:

• Look up three new recipes on social media
• Create a 3-day menu using USDA’s MyPlate as a reference for a complete meal

Grocery Shopping:

• Take a portion of the list and retrieve those items
• If old enough to drive, do a small grocery trip on own
• Keep track of the money saved each week

Cooking:

• Run the show as head chef! Put together a full meal and recruit family members to help as needed

Success in school could be as easy as having family dinner each night. Find out why, and get six tips on how to make that family mealtime happen.

With back to school right around the corner, parents and children are hopeful for a successful school year. Parents would go to any length to help their children achieve in all aspects of life; socially, emotionally and academically. But what if all it took to help children succeed was an hour or even less on most days of the week? Taking just one hour of your day to share a meal with your family has benefits that reach well beyond the dining room table.

Research suggests that children who regularly participate in family mealtimes perform better academically, develop larger vocabularies and have better communication skills than children who do not eat as a family (Utter et al., 2013, Quarmby, T. & Dagkas, S., 2013). These same children are also more likely to have overall healthier diets, consume more fruits and vegetables, maintain a healthy body weight and struggle with disordered eating less frequently (Gillman, 2000). They are also less likely to engage in risky behavior such as tobacco, drug and alcohol use (Utter et al., 2013).  Families experience stronger family bonds and have more positive interactions when they enjoy meals together (Utter et al., 2013). Sounds too good to be true, doesn’t it?

Despite all of these documented benefits, tight schedules and budgets often keep families from having meals together as often as they would like. Follow the tips below to create enjoyable and successful family mealtimes in your home.

1. Plan meals ahead of time. If you already know what you are going to make, you will be more likely to actually do it. Planning also helps ensure you have all the ingredients you need.

2. Schedule a set time for meals. Knowing that dinner is at 6 p.m. will allow family members to schedule other activities around dinnertime. But, remember family mealtime isn’t just for dinner. If everyone is more available on weekend mornings, make breakfast your family meal.

3. Involve family members in the meal planning, preparation and clean-up. This lightens the load for everyone. Having family members involved in the planning will also ensure that everyone has at least some meals they like during the week.

4. Unplug for dinner. No television, phones or other devices allowed. Family mealtimes are beneficial because it is a time for your family to share about the day and reconnect with each other through conversation.

5. Keep conversation at family meals positive. Try to keep family mealtimes an enjoyable experience. They are not the best place for disciplining children or arguing with spouses. Try using a conversation jar with fun topics to keep the chatter light and enjoyable.

6. Keep it simple. Family mealtimes do not have to be gourmet; they just have to be together. Find ideas and recipes for simple, healthy meals on the Food $ense website, extension.usu.edu/foodsense.

This article was written by Casey Coombs, RD, CD; Policy, Systems, and Environments Coordinator, Utah State University Food $ense, casey.coombs@usu.edu.

Sources:

Gillman, M. (2000). Family dinner and diet quality among older children and adolescents. Archives of Family Medicine, 9(3), 235-240.

Quarmby, T., & Dagkas, S. (2013). Informal mealtime pedagogies: Exploring the influence of family structure on young people’s healthy eating dispositions. Sport, Education and Society, 20(3), 323-339.

Utter, J., Denny, S., Robinson, E., Fleming, T., Ameratunga, S., & Grant, S. (2013). Family meals and the well-being of adolescents. Journal of Paediatrics and Child Health, 49(11), 906-911.