2. Save Time and Money with Home-Cooked Meals Homemade spaghetti and salad for 4: –Jar of sauce: $3.19 –Box of spaghetti: $1.00 –Romaine: $1.19 –Tomatoes: $2.10 –Cucumber: $1.40 –Total: $8.88 –Minutes to prepare: 15 4 spaghetti dinners with salad at a restaurant: –Per person*: $10.99 –Total: $43.96 –Minutes to pick up: 30-45 *Not including beverages, tax and tip Save $35.08 per week or $1,824 per year – PLUS control WHAT goes in YOUR meals

3. Ingredients of Our Show 15 meals made with simple ingredients How to stock your kitchen Efficient kitchen quiz Action plan for home- cooked meals

4. 15 meals made with simple ingredients

5. Oatmeal and raisins….

6. Microwave Oatmeal!

7. Just a few things for French toast…

8. Whole-Grain French Toast & Berries

9. Potatoes and broccoli…..

10. Broccoli Baked Potato

11. Whole-wheat tortillas and veggies…

12. Tortilla Pizza

13. Veggie burgers and whole-grain bread….

14. Veggie Burger

15. Roasted chicken……

16. Roasted Chicken Dinner

17. Chicken Rice Salad

18. Chicken Sandwich

19. Chicken with Rice and Vegetables

20. Fish with potatoes and salad…

21. Baked Fish Dinner

22. Lasagna ingredients with corn tortillas instead of pasta ….

23. Mexican-Style Lasagna

24. Lentils, rice and salad….

25. Lentil-Rice Salad

26. Fish, veggies and bread…

27. Fish Sandwich!

28. Pasta and veggies….

29. Pasta Primavera

30. Stir-fry veggies with spinach and chicken…..

31. Asian Chicken Salad

32. How to stock your kitchen

33. Stock Your Kitchen The key to making best quick meals is to stock your kitchen right

34. Dry Goods Canned or dry beans Favorite spices, herbs, seasonings Healthful canned soups Oil and vinegar Pasta Pasta sauce Rice Tuna fish Whole-grain bread Whole-grain cereal

35. Refrigerated Corn tortillas – bake and use to garnish salads Fat-free sour cream Fruits Margarine (light) Orange juice Parmesan cheese Potatoes Skim milk Vegetables Yogurt (light)

36. Frozen Chicken Fish Fruits – great for smoothies and desserts Nuts Vegetables for soups, stir- fry dishes, side dishes and additions to pasta Veggie burgers

37. Efficient kitchen quiz

38. Do You Have an Efficient Kitchen? 1.Do you clean your refrigerator on a weekly basis? –It is best to do this when you come home from shopping Discard old food Cut fruits and vegetables for 3-5 days and make them easily accessible Mix beverages as needed (juice, milk)

39. Do You Have an Efficient Kitchen? 2. Are your cutting boards in good condition and easy to find?

40. Do You Have an Efficient Kitchen? 3. Do you have a variety of knives that are sharp, easy to find and easy to use?

41. Do You Have an Efficient Kitchen? 4. How is your stock of utensils for cooking – spoons, ladles, spatulas?

42. Do You Have an Efficient Kitchen? 5. Do you have enough pots and pans in different sizes? Can you find the lids?

43. Do You Have an Efficient Kitchen? 6. Are your microwave cooking containers organized and easy to find?

44. Do You Have an Efficient Kitchen? 7. Storage containers and bags should be in ample supply. Is this the case in your kitchen? –These can be used for planned leftovers

45. Do You Have an Efficient Kitchen? 8. Do you own equipment to make your job easier? Here are a few items: –microwave oven –toaster oven –food processor and or blender –rice cooker –mixing machine or hand beaters

46. Do You Have an Efficient Kitchen? 9. What does your freezer look like? Is it clean and up to date? –Your freezer can make your job much easier if it is organized.

47. Do You Have an Efficient Kitchen? 10. Do you have enough room to work on your counters?

48. Action plan for home-cooked meals

49. Action Plan for More Healthful Meals Learn new healthful recipes Plan meals for a week: –How many dinners on the run? –How many fancy dinners? –How many lunches? –How many breakfasts? Stock kitchen with right ingredients Organize and create efficient working kitchen

50. “The heights some men have reached and kept were not attained in sudden flight. For they, when their companions slept, kept pushing onward through the night.” -Sir Edmond Hillary on Mount Everest