GETTING STARTED, SHOPPING LISTS & TIPS
Does that sound familiar? It’s the beginning of most of the conversations I have with the many moms I talk to. Whether from television host coworkers, attendees at speaking engagements, or stay-at-home moms at cocktail parties, it’s one of the questions I’m asked most frequently, as soon as people find out I’m a chef and registered dietitian.
The reality of cooking for my family hit home for me after the birth of my baby Scarlet. For several days straight even I, the chef nutritionist, stared into the refrigerator wondering what I’d have time to make for dinner. On one such occasion I figured out how to adapt my lighter chicken curry recipe to the slow cooker, and that’s when the idea for this book hit me. Over the next few months I created original and improved recipes that fit my new-mom lifestyle, adopting a simpler, easier style of cooking using clean ingredients. The birth of my second daughter, Stella, prompted me to create even more streamlined recipes with even fewer ingredients, which you’ll find in this second edition. My goal is to inspire and educate other families about how easily they, too, can eat clean with just a little knowledge.
The clean concept boils down to eating whole, minimally processed foods made with natural ingredients that are good for your body and good for the planet. Keep these tips in mind, and you’ll be on your way in no time:
The less processed foods are, the more naturally occurring vital nutrients and the fewer harmful ingredients they contain. Instead of components that sound like things from lab experiments, opt for foods with ingredients you find in home kitchens.
Especially avoid these ingredients:
» Partially hydrogenated oil and refined oil
» Artificial food coloring (Blue 2, Green 3, Red 3, Yellow 5 and 6)
» Artificial sweeteners (acesulfame potassium, saccharin, aspartame, and sucralose)
» Nitrates and nitrites in cured meats
» Large amounts of refined added sugars and salt
» Refined flour
» Unnecessary preservatives or additives found to compromise health
Each color of the rainbow (white included!) provides a unique blend of disease-fighting, immunity-boosting antioxidants, phytochemicals, vitamins, and minerals. The more natural colors you choose, the more varied and inclusive your diet will be.
Foods that travel shorter distances to get from farm to fork leave a smaller carbon footprint, making them better for the planet. The closer, the better, but find what is comfortable for you. Start by reading the signs next to your produce and the labels on the backs of packages. Ideally, choose foods from your country rather than the other side of the world. Even better, choose foods from within your region, state, or county. This doesn’t have to mean making multiple trips to farmers’ markets if they are more than a few minutes away.
Most foods taste better and contain higher amounts of nutrients when they’re eaten during peak season and haven’t been sitting in warehouses for months. Dried foods and foods frozen or canned within days of harvest come in at a close second. The better foods taste naturally, the less you have to manipulate them with added sugar, fat, and salt.
Learn what you can about the companies you buy food from. Do the farmers treat their animals well? Are the plants sprayed with minimal amounts of pesticides or, preferably, none? How do the companies treat their employees, and what is their regard for sustainable practices? While you probably won’t find all of these answers on the backs of food packaging, glean what you can from company websites and trusted sources. Every time you check out at the grocery store, you are voting for who will fail or succeed.
Food not only nourishes and fuels our bodies and minds, it also provides entertainment, encourages curiosity, invites togetherness, and rejuvenates the soul. Food should taste good first and then be good for us also. A variety of flavors, including salty, sweet, sour, pungent, and bitter, paired with different textures, makes for the most satisfying meal. We should feel free to savor flavorful foods until satisfied, rather than eat around cravings and long for something else minutes later. As often as possible, enjoy food intentionally while seated at the table and avoid mindless snacking.
I’ve structured this book so that you can start cooking clean immediately, with this introductory chapter providing helpful, but not essential, background information. I’ve also sprinkled “Go Green” and “Go Clean” sidebars throughout the recipes, enabling you to learn along the way as you cook. “Go Green” sidebars focus on local and seasonal eating tips, while “Go Clean” sidebars focus on eco-friendly practices and nutritional tips.
I’m a busy mom, too, with two young daughters and a somewhat choosy husband whom I cook for in between balancing my business and household. I get to the gym and enjoy a bit of social time on the weekends. In other words, I’m not slaving over the stove for hours and washing piles of dishes each day.
Easy-to-Find Ingredients: You should be able to find all of the recipe ingredients in mainstream grocery stores, saving you the time of searching at multiple specialty markets.
Mom Tested, Family Approved: I tested all of these recipes on my family and on my “mommy” consumer panel. Recipes appeal to kids and adults alike, decreasing your chances of having to cook two different menus for one meal.
Fast and Efficient: Most recipes take only thirty minutes or less of active prep time, saving you time in the kitchen. You’ll see these recipes marked with a < 30 icon. As much as possible, my recipes call for quantities using entire units of perishable foods, leaving you with one less thing to wrap, put away, and worry about using up before the expiration date.
Centered on Dinner: The number one request I receive from parents is for evening meal ideas. I am responding by featuring mostly main dishes. I’ve added starters, sides, and desserts, for when you want (or need!) to go the extra mile for guests, parties, and potlucks.
One-Dish Meals: I include vegetables in main dishes whenever possible, hoping to streamline dinnertime. Vegetables replace a portion of the meat to help keep calories in check, boost nutrients, and protect the planet.
Satisfying, Yet Calorie Conscious: Adding vegetables to most dishes allows for larger portion sizes with only a few more calories, keeping you fuller longer. I use the perfect balance, never an excess, of healthy fats and salty ingredients to make each dish sing. Each recipe includes a nutritional analysis.
Substitutions at Your Fingertips: I offer substitutions within recipes for fresh herbs and other ingredients that you might not have on hand.
Seasonal Substitutions: I offer alternative ideas for produce in peak season year-round.
A Variety of Methods to Suit Your Preferences: You’ll find quick stovetop techniques, “fix-it-fast and cook-it-low” slow-cooker dishes, and make-ahead-and-bake casseroles. I also include recipes for grilling to reduce the number of dirty pans. And speaking of pans, I’m mindful of keeping the required number of pans and dishes to a minimum to allow for faster cleanup.
If you picked up this book, I’ll bet you’re a great parent. You want to feed your family well and make good decisions. But I know the questions going through your head. “My schedule is so packed; do I have time to cook?” “Will my family eat healthy foods?” “Can I afford it?” Ordering takeout, going to get it, and cleaning up afterward can take just as much time and money—if not more—as preparing a delicious home-cooked meal. Learning to eat healthier is a gradual process. Instead of thinking all or nothing and cutting out everything you love, focus on specific changes you are willing to make and stick to. Maybe you’ll start by incorporating more vegetables into your meal planning. Or perhaps switching to brown rice would be an easier adjustment. You don’t have to go “cold turkey.” Start with what’s realistic and build on it.
You like it better when you are asked to do something rather than told, right? While planning meals, you might start by asking your family, “Chicken or fish tonight?” “Italian or Mexican?” “Pasta or rice?” When people feel empowered to make decisions, they will be more likely to embrace change. Bring your child to the market with you on a good day and invite him to pick out a vegetable. If you have a particularly picky eater, consider trying some of the tips in the following sidebar.
The better stocked your kitchen is, the easier it will be to eat clean with minimal time and effort. I’ll admit that I’m not the perfect meal planner. My husband’s and my tastes change from day to day, and we don’t know exactly what we’ll be in the mood for. Sometimes I lack inspiration until I spot a beautiful piece of fresh produce at the store. I rely on a well-stocked pantry and fridge for the peace of mind that I have an arsenal of staples on hand to accompany whatever fresh ingredients I buy.
Following are some of my tips for what shopping to do when and how to divide up your grocery lists. With a basic plan in place, you can pull together meals at a moment’s notice.
Make quick weekly sweeps through the market for fresh proteins, produce, dairy and nondairy substitutes, deli, and baked goods. If you know you’ll be eating dinner at home three nights this week, you can decide on three recipes you will prepare or three proteins and vegetables. Write the menu on a sticky note and slap it on your fridge!
Set aside a couple of hours to shop each month without the kids. Shop with a plan and stock up on grains, frozen and canned goods, and other staples. I recommend keeping a running list on the fridge so that when you are tasked with writing the list you already have a head start and won’t forget to restock when you run low.
These foods last awhile when stored properly, so buy the right amount that will see you through a few months and streamline the shopping process.
While many of these kitchen tools aren’t absolutely necessary, they will cut your time in the kitchen and enhance your cooking experience.
» Good-quality, 12-inch (30 cm) frying pan with ovenproof handle (the workhorse of the busy family)
» Good-quality, 12-inch (30 cm) skillet (straight-sided) with ovenproof handle
» Good, sharp knives: vegetable (Santoku), fish, boning, and paring
» Microplane grater: use for citrus zest, Parmesan cheese, and nutmeg
» Kitchen shears
» Food processor: a small one for most jobs and a large one for big jobs
» Small, medium, and large cutting boards
» Lemon and lime presses or reamer
» Hand-held spiralizer (fun tool to have for vegetables and fruits)
» Fish spatula for handling delicate fillets
» Spider skimmer for lifting vegetables and pasta out of water
» Wooden spoons with rounded and flat edges
» Heatproof silicone spatulas and scrapers
» Good pepper mill (I always use freshly ground pepper instead of the bottled dusty stuff.)
» Parchment paper and silicone baking mat for easy pan cleanup
» Salad spinner for washing, draining, and drying fruits, vegetables, and herbs
» Grill basket
» Half sheet pans for sheet pan dinners and roasting vegetables
Take a minute to quickly run through these final tips to ensure cooking success.
Check Your Oven Temperature: Especially if you have an older oven, it is a good idea to test its accuracy from time to time with an oven thermometer. It is not uncommon to find ovens that vary twenty-five to fifty degrees from their target.
Measure Prepared Ingredients Properly: If the ingredient prep instructions are listed after the comma (i.e. 1 cup [144 grams] strawberries, chopped), measure the ingredient first and then prepare as described. If the ingredient prep instructions are listed before the comma, or if there is no comma, (i.e. 1 cup [144 grams] chopped strawberries), prep the ingredient first and then measure.
Measure Dry Baking Ingredients Properly: Pour or spoon flour and cocoa into a dry measuring cup and then scrape a flat knife across the top for a level measure. And don’t pack it.
Use a Hot Pan and Hot Oil: For maximum flavor, add oil to a hot pan, and food to hot oil, unless otherwise specified.
Opt for Hot and Heavy Pans: I use heavy-bottomed stainless steel pots and pans, which distribute heat more evenly and can get hotter than lightweight pans. I cook on a gas stove and an electric oven at home. Adjust cooking times and temperatures accordingly based on the equipment you use at home.
With a well-stocked kitchen, a little planning, and a willingness to try a few new tricks, eating clean can be accomplished with little time and effort. Making the switch doesn’t have to be all-or-nothing, and with every change, each day, week, and month, you and your family will be eating healthier with every bite.