myNutritionMonthly

April2017EatWell.StayActive.LiveFit.

ANYONECANLEARNTOCOOK

Summerisonthehorizon,andmanyofyouwillbegraduatingandmovingontobiggerthings.Someofyoumaybeplanningonasummeradventureoftraveling,whileothers whoarereturninginthefallmaytakeiteasyforafewmonths.Regardlessofwhetheryou’retakingafewclasses,applyingforjobs,ordoingnothingduringthesefewmonths,summerisagreattimetohoneyourskillsasahomecook.Learningtocookforourselvesisnotonlyagreatwaytomakesureweareeatingnutritiousfood,butit’salsolessexpensivethansurvivingonprocessedfoodandtake-out.

Theideaofmakingamealathomelooksdifferentforeveryone.Someneedtofollowarecipefrom AtoZ,othersprefertowingitandplayaround.Someliketohavealltheirmealsfortheweekplannedout,whileothersarehappy digging through their

refrigeratoreachnighttoseewhat’sonhand.

Ifyou’venevercookedforyourselfbefore,havenofear.Thebestwaytostartistotakesmallstepsandlearntocookonethingatatime.Forexample,ifcerealormicrowaveoatmealisastapleofyours,trycookingrolledoatsorsteelcutoatsonthestovetopandaddinsomefamiliarflavors.Ifyoupreviouslysubsistedonfrozenorfastfoodburritos,startpiecingtogetheryourownusingwholewheattortillas,frozencorn,andcannedblackbeans,thenpushyourselftochopupyourowntomato,sautésomeonions,andmaybemakeyourownguacamole.

Learning to cook does take time. Don’t be discouragedifyourfirstfewattemptsdon’tmeetyourtastestandards.Thereare hundredsofcookingvideosavailableontheinternetthatcover

everythingfromboilingwatertomakingyourownsauces(IrecommendBrothersGreenEatsonYouTube).Ifyou’renotafanofvideos,thereareseveralinternetblogsoutthere forevery dietarylifestyle.TryBudgetBytesorCollegiateVeganasastartingpoint.

Asyourskillsgrow,youmaybegintolovecookingandgetexcitedabouttryingnewdishesandingredients.Withalittletimeandpatience,you’lllearntheskillsnecessarytoprepareahealthy,delicious,inexpensivemealathome.

MessagefromtheRegisteredDietitian

AprilEvents

Around the World

Try dishes from all around the globe at Hillside!

Wednesday April 19th, 11:00 am – 1:30 pm, Hillside Café

SinceIlivedwithfamilywhileIwasinschool,I’veonlybeencookingformyselfforabouttwoandahalfyears.Irememberthestrugglesofrelyingoncereal, rice, cannedgoods,andPB sandwichesduringthosefirstfewdaysoflivingonmyown.Now,Imakealmosteverythingfromscratch:granola,cookedbeans,breads,veggiepatties,evenmyownsoymilkandtofuonoccasion.Ifyouarestillinthebeginnerstagesofcooking,havenofear.Withalittlebitofinternetresearchandafearlessattitudeinthekitchen,there’snolimittohowmuchyourculinarytalentscanimprove.

AliceMa, MS, RD

FRUITSVEGETABLESONABUDGET

DidYouKnow?

Potatoesare agreatsourceofpotassium,fiber,vitaminC,andvitaminB6. When

Theproducesectioncan bea

toughareaofthestoretoshop inbecauseofthevarietyoffruitsandvegetablesavailable.Shoppingcanbe especiallytoughifyouare ona

BuyinSeason: Besidesbeingless

expensive,in-seasonproduceoftentastesbetter because it is fresh!

ConsiderFrozenorCanned

eaten baked, boiled,orroasted,potatoes arean ex-cellentvegetablechoice!

budgetand notsurewheretoget

thebestbangfor your buck. Herearesomemoney-savingtips:

Stick to the Less-ExpensiveProduce:Bananas,apples,oranges,carrots,celery,andpotatoesare inexpensive all-yearround.

Buy “Second” or “Ugly” Produce:Savemoneyandreducefoodwastebychoosingtheproducethatisoftenleftbehindbecauseitisslightlybruisedordisfigured.

Skip the Grocery Store and BuyDirect:Ifyoucan,visitalocalU-Pickfarmtopickyourownfruit.SomefarmsofferU-Pickfruitathalfthepriceofthesamefruitsoldinstoresorthemarkets.

GERMANPOTATOSALAD

From the Good Cheap Cookbook
Serves 4

Ingredients

·2 lbs small potatoes, scrubbed

·2tbsp olice oil

Produce: For out-of-seasonproduce, checkifthere is afrozenorcannedoptionavailable.Thedifferenceinnutrientqualityisnegligible.

Substitute: Spinach,kale,andcollard greensare allverysimilarintaste,texture,andnutrition.Usethe leastexpensivegreeninarecipethatcalls for anytype of leafygreen.

BuyinBulk:ManyfarmersattheFarmersMarket offeradiscountif youpurchaseawhole boxof produce.Ifyou

can’tuseitall,split aboxwithafriend,ortryyourhandatcanningand/orfreezingproduce.

CARROTCAKEGRANOLA

BITES

Adapted from

Cookincanuck.com

Makes: 22

Ingredients

1 ½ cups rolled oats

·1/3 cup walnuts, chopped

·¾ cup peanut butter

·3 TBSP maply syrup, mashed banana, or applesauce

·¾ cup grated carrot (1 medium carrot)

·1/3 c. raisins

·¼ tsp cinnamon

Directions: In a large bowl, mix together oats and walnuts (or other nuts). In a microwave-safe bowl, microwave peanut butter and maple syrup together for 15-20 seconds, or until ingredients can be easily stirred together. Combine peanut butter/maple syrup mixture with oats and nuts. Stir in carrots, raisins, and cinnamon. Roll about two tablespoons of the mixture into bite-size balls. Place balls on a baking sheet and refrigerate for an hour. Store in an airtight container for up to one week.

·2 tbsp vinegar, lime juice, or lemon juice

·2tsp Dijon Mustard

·Salt and pepper, to taste

·Optional: scallions,dill, parsley, thyme

Directions: In a large pot, cover potatoes with water. Bring pot to a boil, then reduce to a simmer. Cook potatoes for 20-25 minutes, or until they can be pierced through with

a fork. Drain potatoes and allow to cool until they can be handled, then cope into bite- size pieces. Whisk together remaining ingredients to create dressing.