1. Quick & Healthy Cooking Presented by RockWell

2. Overview  Why cook at home?  Healthy cooking  Planning  Healthy snacks  Recipes

3. Why cook at home?  Saves money and time  Can control ingredients (salts, fats, etc.)  Create balanced meals  Weight and portion control  Avoid food poisoning

4. Cooking Healthy - Methods  Broiling or grilling  Poaching  Sautéing or stir frying, using minimal fat  Steaming  More time:  Baking or Roasting  Braising

5. Cooking Healthy – What to use?  Healthy fats when needed  Olive  Canola  Walnut  Grapeseed  Sesame  Peanut  Vegetable  AVOID: butter, lard, or shortening  Use spices, herbs, lemon juice, or vinegar instead of salt  More information: http://www.webmd.com/food- recipes/features/healthy-cooking-oils-buyers-guidehttp://www.webmd.com/food- recipes/features/healthy-cooking-oils-buyers-guide

6. Quick & Healthy – Stock your pantry  Flavors: spices, herbs, garlic, lemon, onion, olive oil, and vinegars  Fresh or frozen fruits and vegetables  Plain yogurt  Eggs, low fat cuts of meat, & fish (fresh or frozen)  Whole grain rice/pasta/bread/pitas  Beans (low sodium)  Canned tomatoes/salsa (low sodium)  Vegetable or chicken stock (low sodium)

7. Planning ahead  Make a plan!  Make sure you have all the ingredients you need, grocery list!  Do prep work for meals; cut up vegetables, meats, thaw anything  Use a slow cooker

8. Cooking Healthy - Substitutions  Plain Greek or regular yogurt for sour cream and mayonnaise  Zucchini ribbons, spaghetti squash, or whole wheat pasta for regular pasta  Applesauce or mashed bananas in place or fats or sugar when baking  Low-sodium varieties of soups, sauces, and marinades  Low-fat or fat free dairy products  Avocados in place for oils when baking, and in place of mayonnaise for dips & sandwiches

9. Healthy Snacks  Cut up fruits and vegetables  Yogurt with fruit  Homemade hummus with vegetables or whole wheat pita  Handful of nuts  Guide: around 150-250 calories, 3g fiber, 5g protein

10. Find recipes  http://www.eatingwell.com/nutrition_health/ weight_loss_diet_plans/diet_meal_plans http://www.eatingwell.com/nutrition_health/ weight_loss_diet_plans/diet_meal_plans  http://www.eatingwell.com/recipes_menus/ collections/quick_healthy_dinner_recipes http://www.eatingwell.com/recipes_menus/ collections/quick_healthy_dinner_recipes  http://www.foodnetwork.com/healthy/pack ages/healthy-every-week/quick-and- simple.html http://www.foodnetwork.com/healthy/pack ages/healthy-every-week/quick-and- simple.html  http://www.cookinglight.com/food/quick- healthy-recipes-00412000077176/ http://www.cookinglight.com/food/quick- healthy-recipes-00412000077176/  More information: http://www.webmd.com/food- recipes/features/healthy-cooking-tricks http://www.webmd.com/food- recipes/features/healthy-cooking-tricks

11. Activity  Make a meal plan for 1 week. Were you able to stick to it?