Tag: cooking

Try 1 New Recipe Each Week

Since Covid 19 hit, almost everyone I have spoken to both personally and professionally have all told me the same thing, “I am cooking more than I ever have!”
With both limited restaurant options available as well as at-home working and schooling, we have been able to connect more with our kitchens than we previously had time or resources for. While I am so happy to see so many people put their chef hats on and learn new skills, the Catch 22 is that many of us are getting cooking burn-out.
One way to combat the cooking exhaustion is to make it a goal to find and try 1 new recipe a week. Thankfully, we have countless options available at our fingertips. These include: internet sites, Pinterest, Instagram, and Youtube. Not to mention, all of the paperback cookbooks and books that are available online.
By far, my favorite website for finding new recipes is: Epicurious. This website allows you to build recipes around a single ingredient, which is perfect for those who are wanting to try a new food but have no clue where to begin. You can filter by type of cuisine, dietary considerations, and type of cooking method. I also like the recipe comparison feature and the recipe rating system.
Another one of my favorites is Yummly. Some of the features require you to pay, however there are plenty of free recipes to choose from. The recipes are easy to read and follow and you can actually purchase all of the ingredients for a particular recipe directly from the website via Walmart, Ralph’s/Kroger, and Instacart. That to me is the coolest part!
America’s Test Kitchen is another great resource as are the Cooking Light and Eating Well websites. With the last two options be careful to review the recipe entirely as I have caught some that are listed as “Healthy” but were in fact not.
Whichever resource you choose, adding variety to your recipe library will help you “spice” things up (pun intended) in the kitchen and beat the cooking boredom.
Comment below with some other cookbooks, sites, or apps that you use to find new recipes.

Mediterranean Chickpea Salad

Prep Time: 10 minutes
Serves: 4 people
Ingredients:
1 Mason jar
¼ cup lemon juice
¾ cup olive oil
2 garlic cloves
¼ teaspoon of pepper
1 teaspoon of Kosher salt
2 cans of low-sodium garbanzo beans
15 cherry tomatoes (equivalent to 1 cup halved)
1 cup of peeled and chopped cucumber (skin can be left on if desired)
1/2 cup chopped or sliced red onion
1/2 package of mint leaves (chiffonade; equivalent to about 1/3 cup)
1 cup of cubed feta cheese (use low moisture, part skim if available)

Preparation:

  1. In a mason jar, combine ¾ cup olive oil with ¼ cup lemon juice. Add 2 garlic cloves, ¼ tsp pepper, and 1 tsp salt. Shake everything together and store it in the refrigerator until use.
  2. Drain and rinse the garbanzo beans under running water in a colander. Ensure there is no excess water and then place them in a bowl.
  3. Slice the cherry tomatoes in half and add them to the bowl.
  4. Peel and chop the cucumber and slice the red onion. Add both to the bowl.
  5. Chiffonade the mint leaves by stacking them on top of one another, rolling them up, then making small cuts with a knife. Add it to the bowl.
  6. Cut the feta cheese into large chunks and add it to the bowl.
  7. Add 1/3 cup of dressing and mix all of the ingredients together until evenly distributed.

Nutritional Benefits

  • This recipe contains ingredients from three different food groups (protein, vegetables, and dairy), making it a well-balanced meal
  • Each 1/2 cup serving provides 6 grams of plant-based protein, which is equivalent to the protein found in 1 oz. of meat. Plant-based protein is free of cholesterol and saturated (unhealthy) fat, making it a healthier alternative to animal protein sources
  • This recipe does not require any heating or cooking methods, making it suitable for all skills levels
  • Garbanzo beans are high in fiber (provide 6 grams/half cup), especially soluble fiber which can help: reduce blood sugar, lower cholesterol, increase satiety, and regulate your digestive system. They are also a good source of iron, folate, phosphorus and calcium
  • Cucumbers are low in calories and contain Vitamins K, A, and some antioxidants
  • Mint contains Vitamin A, which is a powerful antioxidant that helps your body fight infection as well as promotes eye health. Mint is effective for relieving digestive problems such as upset stomach, indigestion, and nausea
  • Cherry tomatoes contain several antioxidants including: Vitamin C, lycopene and beta-carotene, which all protect against free radicals, reduce the risk of prostate, lung and stomach cancers, and promote eye health
  • Red onion is a great way to add flavor to a dish without adding calories, fat, or sodium. They are a good source of Vitamins C, B-6, and manganese, and small amounts of other nutrients and antioxidants

Tips

  • If you cannot find low sodium beans, you can always purchase the regular version. When you rinse and drain the can under cold water, you remove any excess sodium
  • Garbanzo beans can be swapped out for canned or cooked lentils
  • If you are vegan, omit the feta cheese
  • It is important to eat a variety of colored vegetables in order to get a variety of nutrients. You can easily swap out any of the vegetables used for others, just make sure that you have multiple colors represented. I recommend bell peppers in place of tomatoes 
  • Red onions contain a gas that causes eye irritation and tears when cutting. To reduce this, you can chill the onion for 30 minutes and then cup off its top, peel the outer layers and leave the root intact. If you don’t have time to wait 30 minutes, you can set up a desk fan across from your workstation
  • You can add whole-wheat pita, whole grain crackers, or a corn tortilla to the meal for extra fiber, whole grains, and representation of a 4th food group
  • You can add any herbs or spices to the dressing (i.e. thyme, rosemary, oregano) for added flavor

These recipes were developed and are owned by Melody Sayers, MS, RDN, NASM-CPT. They cannot be published or adapted without permission from the owner. Reposting or sharing must include an acknowledgement of the original recipe owner @elevateyourplate. Please contact elevateyourplatenutrition@gmail.com to be granted permission access for republishing or adaptation.