Is Your Kitchen In a Recession?

Do you eat out of the home more than three times per week?  Do you avoid the kitchen because you think you can't cook?  Are your counter tops used more as a space for today's mail than for cooking?  If you answered yes to one or all of these questions, your kitchen is likely in a recession. 

Many of us have gotten away from cooking as a result of our busy lifestyles, therefore, leaving our meal preparation at the mercy of others.   If our food is not coming from a restaurant, it is coming straight out of the frozen section, allowing us with little control over the ingredients.  When we lose control over our food, we run the risk of consuming excess sodium, fat, sugar and preservatives.  To achieve optimal health and weight loss, we need to know what is going into our food. Getting yourself back in the kitchen or in the kitchen for the first time, if done correctly, can save you money and help you lose weight. 

There are a few simple steps you can take to regain control of your kitchen.

• Create a favorable environment for cooking.   Clean off those countertops! Kitchens should be used for cooking only. If countertops are cluttered, it is difficult to prepare food and difficult to keep clean. Keep only kitchen appliances on the counter that you use daily and store all others. 
• Have basic equipment on hand.   Most recipes can be done using basic utensils. All you really need is a sturdy cutting board, some sharp knives for chopping, measuring cups and measuring spoons, spatula(s), large stirring spoon, a skillet, a saucepan, 9x13 baking dish. Many stores sell "all in one" packages if you are just getting started.
• Find healthy recipes and plan.   Before you can start, you need to know what you are cooking. Find out what days and times you will be at home for meals. Figure out how many meals you need to make, keep in mind that leftovers from dinner can be used for lunch. There are some great recipe databases on the Internet such as allrecipes.com. Also check out cookinglight.com, cancerproject.org/recipes, and foodnetwork.com healthy eating section. The goal is to find nutritious recipes with lean meats, whole grains and plenty of fruits and vegetables. 
• Make a list.   Make a shopping list with all the foods you need for your recipes. Go to the store and stick to your list.
• Keep a well-stocked pantry.   Many ingredients in recipes are repetitive, so it's smart to keep them on hand just in case you can’t make a trip to the store. These foods include: milk, eggs, vegetable oil, chicken or vegetable stock, flour, sugar, canned tomatoes, onions and garlic. Common spices are garlic powder, onion powder, salt, pepper, chili powder, bay leaves, dried basil, parsley and rosemary.  With time, you will get a better picture of what a "well stocked pantry" means to you.
• Involve the family.   Cooking with family and friends can be extremely rewarding, and makes the process less time consuming.  If you have children at home, keep in mind that teaching them how to cook will instill healthy habits for life.

While we can't control every aspect of our life, we have the ability to control the fuel we put into our bodies.   Cooking for yourself is easiest and most cost-effective step towards achieving the goal of a healthy lifestyle.  Healthy food is right at your fingertips.  Take some time today to start planning your next meal.  Happy cooking!

Natalie Piaskowy, R.D., LDN, is a clinical nutritionist with Rush-Copley Medical Center in Aurora.