During the current climate, many of us find ourselves spending more time at home with family than ever before. For some, working at home may be even more demanding. There is one constant we can return to that contributes to our health and well-being at this time – home cooking.
It’s not everyone’s favorite way to spend time. Perhaps the constraints of self-quarantine during the COVID-19 health crisis is encouraging us to cook and try new things. Our team at Medical Weight Loss Clinic has tips to help you find a balance and stay healthy.
All it takes is a little planning and a little more time in the kitchen. Here are ways to cook your way through self-quarantine:
Make a plan, don’t wing it
Training Director Tabitha Panetta is thinking ahead. She plans a few days ahead now when prepping meals for her family. She starts with a list of meals that sound enticing and fills in a blank calendar to plan her week. Then she writes out a grocery list to match the plan. This allows for fewer trips, more leftovers to make into new meals and plenty of peace of mind.
Cook with leftovers in mind to make meals even easier tomorrow.
“I am thinking a few days ahead of time,” she says. “We had turkey burgers last night, but I also pulled steak and chicken from the freezer to thaw then marinate for a few days.”
Today’s steak can become street tacos tomorrow.
Service Director Christina Karas is also planning a week ahead. “Measure out portions place in baggies or containers for each meal and grab container out when you’re ready to prepare that meal,” she suggests. That’s a great tip if you’re cooking for one or a crowd.
Gather your favorite kitchen tools
This is the time to pull out those kitchen tools you find most useful or even experiment with those that collect dust. Why not try out the juicer that’s been taking up space in the cupboard? Get familiar with that vegetable spiralizer.
Karas is using her crockpot and Instant Pot to make cooking easier. “Place proteins vegetables and fresh herbs with a little apple cider vinegar and water in the crockpot in the morning and let it cook all day,” she suggests.
Panetta has been experimenting with her cast iron pan, as well as using an air fryer and an Instant Pot. It saves on dirty dishes, too.
Add flavor and try something new
It may be difficult to find all of the items on your grocery list. So it’s important to keep your plans flexible. Be prepared to use ingredients that are new to you, or familiar flavors in different ways.
Panetta has been experimenting with new marinades - using limes, lemons, garlic, oregano, thyme, paprika and other herbs for chicken. She lets it marinate for two days and the outcome is something flavorful that the whole family loves.
Meal prep with kids while you are cooking at home.
Make cooking a family affair
Cooking can be a family activity too. For those with children, think of creative ways they can help or learn while in the kitchen.
“Let kids help prepare and meal-prep foods,” says Karas. “Have them wash the fruits and vegetables, measure out the portions and mix foods together. Older children can chop up the vegetables and fruits, too. Teach them how to cook alongside you.”
Those are useful skills.
Panetta says: “My girls love to help prep. I have a 5-year-old and a 2-year-old so they find it incredible entertaining to help. We even talk about colors, types of veggies and how they grow. It helps keep them focused. I’m trying to channel my inner kindergarten teacher, she is in there somewhere! I have even convinced them to try some new veggies!”
Taking a time out
Preparing your own meals is always a healthy option because you control the ingredients. However cooking every meal at home can feel overwhelming.
To relieve stress from preparing so many meals throughout each day, Karas suggests adding some easy options. For breakfast, try plain yogurt with fresh fruit.
“If eggs are on your plan for morning protein, hard boil them ahead of time and grab it out of refrigerator in the morning,” she says. “Lunch can be a salad with fruits, vegetables and hard boiled eggs. Water-packed tuna or a serving of cottage cheese makes a quick easy meal.”
While this is a challenging time, it also affords us more time to do the things we may never try.
“Set your alarm and keep to a routine,” Panetta says. “You do have time to work out or try that online yoga class. Get out of your jammies. Read or meditate. Protecting your mind is part your overall health.”
Stay connected with Medical Weight Loss Clinic’s resources and find inspirational recipes on our website at mwlc.com.
