How to Eat Healthy Even When You're Busy

INTRODUCTION

  • Started by Carrie Mah
  • Continued by iLab 
  • Additional input from Lora Oehlberg

SAVING MONEY

Eating out is bad...but need to consider time & money

Make quick, easy & filling meals

You make $20/hr

1hr + $10 for 1 meal = $60/week

2hr + $10 supplies for 1 week = $30/week

SAVING MONEY

Coupons

Produce

Snacks

Go for essentials & basics > prepared meals

Meat

Superstore

Costco

Wholesale

Bulk Barn

Shopper's Drug Mart

Costco

Safeway

No Frills

Safeway

Superstore

Costco

Sunnyside Farmer’s Market

GROW YOUR OWN FOOD

Inexpensive, easy to grow (sun + water), yummy

Calgary is one of the sunniest cities...so yay!

Salad Greens

Herbs

Sprouts (alfalfa seeds cheap from bulk section)

COOKWARE

Avoid buying cookware sets, get what you need

 

Pans for general cookery, retains heat, used for multiple cooking methods

Stock pots for large batches of stock. Liquids circulate via convection 

3D PRINT MATERIALS

Yes, you can even make your own supplies! It's advisable to only use it with cold things, though

Where to 3D Print:

TFDL Library

The Garage (CPSC Department...details to come)

Lora's Fab Lab (details to come)

UTENSILS (BASIC)

  • Metal: durable, retains flavor; may scratch cookware
  • Wood: no scratching, cheap; wears & absorb flavors
  • Silicone: high temps, flexible; pricey

UTENSILS (COOKING)

  • Spatula (flipping)
  • Spoon (stirring)
  • Ladle (liquids)
  • Chop sticks (eating, whisk)
  • Can opener
  • Peeler (vegetables)
  • Grater (cheese, citrus)
  • Tongs (flipping)
  • Kitchen shears 
  • Slotted spoon (pick up)
  • Metal mallet (meats)
  • Bottle opener
  • Cutting board (meat, veggies)
  • Silicone oven mitts (invest)
  • Colander (veg, pasta)
  • Digital thermometer (meats, candy)
  • Salad spinner (vegetables)
  • Pizza stone

UTENSILS (BAKING)

  • Hard-end spatula
  • Whisk
  • Metal sieve
  • Rolling pin
  • Flat-end spatula
  • Electric whisk/stand mixer
  • Pastry brush
  • Electric scale
  • Baking sheets
  • Pans (rectangle, round)
  • Parchment/tinfoil
  • Mixing bowls
  • Small measurement tools (spoons, shot glass)
  • Large measurement tools (dry cups, pyrex liquid cup)
  • Tupperware (portion control, freezing)
  • Wire rack (cooling)

EQUIPMENT (optional)

Multi-purpose cooker for hassle-free meals

Toaster [oven] for crispy convenience

 

Blender/food processor for other needs

Also...microwave

And panini grill!

INGREDIENTS

  • Substitute or change quantities 
  • Fresh better, but dry keeps longer
  • Crush dry ingredients for more flavor
  • To add basic flavor: onions and garlic
  • Flavor vegetables with lemon, white & red wine, white/balsamic vinegar
  • Spices also add flavor to dishes​ and really change the dish

INGREDIENTS (COOKING)

Basics

Herbs

Spices

  • Olive oil
  • Canola/veg oil
  • Salt
  • Pepper
  • Bay leaves
  • Onion powder
  • Garlic powder
  • Basil
  • Parsley
  • Oregano
  • Thyme
  • Dill
  • Crushed red pepper
  • Chili powder/ cayenne pepper
  • Cinnamon
  • Paprika
  • Cumin/curry
  • Ginger
  • Cloves
  • Mustard

INGREDIENTS (BAKING)

Basics

Integrated

Pieces

  • Sugar
  • Brown sugar
  • Baking powder
  • Baking soda
  • Vanilla extract
  • Flour
  • Eggs
  • Butter
  • Cream cheese
  • Nutmeg
  • Cream of tartar
  • Cocoa powder
  • Yeast
  • Apple sauce
  • Cornstarch
  • Honey
  • Peanut butter
  • Gluten
  • White & dark chocolate
  • Almonds, pecans, walnuts
  • Shredded coconut
  • Cranberries, raisins
  • Rolled oats

FOOD SUPPLIES

Buy staples in bulk

Substitute meat (tofu, beans, eggs)

  • Buy in season!
  • Shortcuts: Tomato paste/sauce, lunch meats, cheese, cans
  • Veggies: spinach, romaine, celery, carrots, peppers, broccoli, turnips, frozen
  • Fruit: tomatoes, apples, berries, grapes
  • Meats: canned tuna, whole chicken, ground beef, pork

REDUCING FOOD WASTE

  • Separate ingredients before mixing (e.g. salads)
  • Freeze prepared ingredients/meals
  • Use everything
  • Reuse if practical (containers)
  • Compost scraps (veg, eggs)
  • Mix it up (remix leftovers)
  • If all else fails...feed others

OPTIMIZING YOUR TIME

  • Recipe is a guide - the method of cooking is key to meals
  • Don't need to cook everyday - make large portions & freeze
  • Do similar tasks then cook multiple meals at the same time
  • Pre-cut vegetables & freeze or mise en place (set up)  
  • Clean as you go (or get someone else to)
  • Fill pots with hot water if you're adding after it boils, or cold water if you're adding while it boils

COOKING TIPS

  • Learn methodology or general recipes
  • Spend the time to prepare
    • Flattening meat -> cooks evenly and more quickly
  • Find better ways to cut up something
  • You can be lazy -> no need to measure or cut perfectly
    • Flavor it however you like (e.g. lots of garlic)
    • Cut pieces around the same size (cook evenly)

MEALS

  • Go-to & easy recipes (create a directory/recipe book)
    • Breakfast: egg muffins, bacon, oatmeal, pancakes
    • Meals: pizza, nachos, soup, spaghetti, stews, rice
    • Sweets: cookies, brownies, freeze + bake rolls
    • Snacks: veggies, dips, salad, granola
    • Vegetables: favorite spices/herbs, garlic, onion
    • Recipepolenta, greens (spinach/kale/collards), garlic + eggs (fried or poached)

EATING TIPS

  • Don't skip breakfast - within an hour of waking up, eat something (e.g. fruit, yogurt, granola bar)
  • You deserve a break - or schedule it in
  • Bring snacks or small meals for the day
    • Won't feel groggy, but still keep your tummy happy
  • Stay hydrated (water, grapes, celery)

RESOURCES

Recipes:

Yummly

AllRecipes

Cooking blogs

RESOURCES

Books:

Total Overkill Book on Food Science: Harold McGee, “On Food And Cooking”

America’s Test Kitchen

QUESTIONS OR FEEDBACK?

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How to eat healthy even when you're busy

By Carrie Mah

How to eat healthy even when you're busy

Tips on eating healthy...even when you're busy

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