Post Kitchen Coaching Tips

I recently held a kitchen coaching class, which meant a fun evening of food, learning and laughs. Some takeaways:

• Make a crock pot full of soup on the weekend so that you have leftovers for the week.
• Whether you are cooking for one, two or five, make extra. Package the portion you’d like to have for another meal before sitting down to eat, so the extras don’t accidentally disappear.
• Store your olive oil in the refrigerator to keep it from going rancid. Since it will solidify, keep a small bottle at room temperature so it doesn’t delay your cooking. Rancid oils and foods produce free radicals in the body that over time may contribute to disease. (This  is  why you should not overheat oil, since the same process happens.)
• When choosing fish, choose wild-caught varieties. A couple reasons: these are typically higher in omega-3 fats (a good thing), and lower in pesticides and toxins, than farm-raised.
• Keep hard boiled eggs on hand. These make a great snack, breakfast on the go, and offer extra protein when added to a salad. If peeling them is a problem for you like it is for me, you can buy them already boiled and peeled! Any leftover chicken, beef or fish may also be slightly warmed and added to a bed of greens.
• Toss vegetables with extra virgin olive oil and Lawry’s Seasoned Salt or salt and pepper, then sauté or roast. Any combination of vegetables will work, cut in similar size pieces. Sauté for about 10 minutes or roast at 425 degrees F for about 25 minutes. Adjust time according to your liking.
• Using chicken or beef bone broth for any recipe adds more nutrients and protein than regular broth. You could certainly make your own. I buy organic bone broth because that’s what works for me.  

The best part is knowing that there are lots of us in community practicing habits that lead to better health. Support along this journey is vital in order to make it a lifelong habit. If you have a friend who could use help, please forward this email to them.

Celebrate doing just a little bit better! Perfection? Well, I burned some of the roasted squash in Kitchen Coaching class. Next time I’ll do better.

“The seminar about making healthy meals is very informative. I learned a lot of ways to make healthy meals in a short period of time. This is perfect for my sometimes busy schedule.”–Markia