COOKING SMART & EAT SMART

KEEP IT SIMPLE: The most important thing to remember to help. You Cook Smart, Eat Smart is SIMPLE is best. Simple cooking techniques, simple equipment, simple ingredients, simple recipes and simple menu planning.

MAKE ROOM TO COOK: If you don’t have space on your counter to cook it will not be a pleasant experience. You don’t need a large kitchen just an uncluttered kitchen with at least a little counter space. Clear your counter of decorator items, mail or small appliances that are not used daily. Keep as much of the kitchen counter as possible clear for food preparation so that when it is time to cook you don’t have to stop and make room each time.

CLEAN as YOU GO: Waiting untill the end of the meal to do any cleaning will quickly cause your cooking area to become cluttered. Clean pots, pans, bowls and cooking utensils as you use them. If you have a small space, you may even choose to dry and put away items as you use them.

MINE en PLACE: This is one of the only French terms you will hear in Cook Smart, Eat Smart but it is an important one.The literal translation of Mine en Place is “put in place.” In cooking circles, it means put everything in hot place— it is what chefs do to prepare for their night. For the home cook, it means to organize before you begin—assemble ingredients and needed equipment. Think of Mine en Place as an organized, enjoyable way to prepare food, instead of preparing food in chaos with unneeded stress.

DEVELOP YOUR OWN STYLE: There are many wonderful foods that are available to use wherever you live. Develop your own style of cooking. Use cooking as a way to express your individuality. Use Cook Smart techniques.

GO SLOW: Allow yourself to grow the cooking skills you need a little at a time. Don’t be overly ambitious when you first start cooking. If you have never made a recipe before or are trying a technique for the first time, give yourself a little extra time. Mistakes happen even to experienced cooks. Learn from your mistakes and try again.

TRUST YOUR INSTINCTS: Use your instincts of smell, taste and touch.Use a recipe as a guide—if it calls for 1 teaspoon of salt and the dish tasted good with half teaspoon, great; if it calls for rosemary and that is not a favorite of yours, substitute something else or leave it out. Use your instincts to make food the way you want it. The best thing about making meals at home—you are in charge!

ORGANIZE YOUR RECIPES: Recipes crammed in a drawer in no particular order will not be used. Find a system that works for yo to organize your recipes. You may like a card file or a 3-ring binder—it doesn’t matter as long as you create some system to be able to find recipes when you need them.

FIND THE JOY: Look for the joy in cooking. You are cooking food for yourself, family and friends. Nothing says love any more than that. Think of cooking as something you get to do for yourself and your family, not as a chore. Keep it interesting by continually trying new techniques and foods.

PLAN: The more important key for cooking smart is to plan! If you don’t plan, you will probably not have the foods you need to cook dinner and will most likely be frustrated and end up going out or ordering in.

Chili-Garlic Roasted Broccoli

2 Tablespoons olive oil

5 cloves garlic, finely chopped

1 Tablespoon chili powder

1 Tablespoon grill seasoning

Roasted Marinated Pork Tenderloin - Marinade Recipe

2 (pound each) pork tenderloins

Non-stick cooking spray

1/2 cup low-sodium soy sauce

1 Tablespoon sesame oil

1 Tablespoon grated ginger

1/2 teaspoon crushed red chilli flakes

In a large, resealable plastic bag, combine pork and marinade. Seal bag; turn to coat. Refrigerate overnight. Drain and discard marinade from meat. Spray a baking dish with non-stick cooking spray; place pork into dish. Bake, uncovered at 350°F. until an instant read thermometer reaches 160°F. about 40 to 45 minutes. Let stand 10 minutes before slicing. NOTE: This recipe works well to prepare in advance.

Vegetable Stir Fry...You choose!

1 to 2 cups PER PERSON of vegetables: Onion, broccoli, celery, carrots, peppers, mushrooms, squash, zucchini,cauliflower, cabbage, Bok choy.

1/4 cup FOR 4 SERVINGS: Lite/low sodium soy sauce, low sodium, Tamari, teriyaki marinade, bottled stir-fry sauce, sweet chili saucer and prepared favorite sauce.

1 cup PER PERSON: Starch: White, brown, Jasmine, Bosmati rice, rice noodles, whole wheat spaghetti noodles. Wash and cut selected vegetables into small, even-sized pieces. Heat 1 Tablespoon of vegetable oil, peanut oil preferred, over high heat in a 10-inch frying pan or stir fry pan. Keep heat high add vegetables in order of firmness—harder first. With a spatula, move vegetables around in pan to keep from sticking. Cook vegetables a few minutes until they are brightly colored and still crisp. Add sauce to taste (about 1/4 cup). Stir fry until all vegetables are thoroughly coated. Serve with choice of starch.

Tofu and Vegetable Stir Fry

4 medium carrots

2 (6-inch) zucchinis

4 green onions

2 stalks celery

1 Tablespoon vegetable oil

1 clove garlic

1 cup mushrooms, diced

1 (14-ounce) package tofu, drained, cubed (1/2” cubes)

1/4 cup stir-fry sauce

4 cups cooked brown rice

Thoroughly rinse and dry first 4 vegetables. Gently rinse mushrooms and dry. Mince garlic. Cut vegetables into 1/4 to 1/2-inch pieces. In wok or skillet, heat 2 Tablespoons oil. Stir-fry garlic in oil for 1 minute. Add tofu; fry until browned. Remove from pan.Remove from heat; add zucchini, onions, mushrooms, celery and carrots. Lower heat to medium-high; stir-fry vegetables. until tender. Add tofu into vegetables. Add stir-fry sauce; thoroughly coat vegetables. Remove from heat and serve over cooked brown rice.

1 large head broccoli, cut into long thin spears

None-stick cooking spray

Preheat oven to 425°F. Place olive oil, garlic, chili powder and grill seasoning in the bottom of a large bowl; add broccoli. Toss to coat. Spray baking sheet with non-stick cooking spray. Roast until ends are crisp, brown and stalks are tender, 17 to 20 minutes.

Note: Cauliflower can be substituted or combined in this recipe.

Roasted Sweet Potato Wedges

2 (8-ounce) sweet potatoes, peeled

1 Tablespoon live oil

1/2 teaspoon curry powder

1/4 teaspoon ground cumin

1/8 teaspoon ground cloves

1/4 teaspoon pepper

1/2 teaspoon salt

Preheat oven to 425°F.

Cut potatoes in half lengthwise; cut each half into 6 wedges. Combine wedges, olive oil, curry salt, cumin, pepper and cloves in a bowl.

Toss gently to coat.

Place wedges on a baking sheet so they do not overlap. Bake until very tender.

Note: Additional spices such as cinnamon and chili powder can be substituted for a flavor variation.

Beef Stir Fry

1 pound lean beef, cut into thin strips (may use other meats: pork or chicken)

1 small onion, chopped

1 green pepper, cut into strips

2 cups fresh-cut vegetables such as carrots, broccoli, cauliflower

6 cups cooked, hot rice

1 Tablespoon vegetable oil

Place stir-fry pan, wok, skillet over medium-high heat. Add 1 Tablespoon vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from the pan. Add vegetables; continue to stir until vegetables are tender. Add cooked beef back to the pan. Combine sauce mixture. Pour into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice.

Rice Pilaf

1 Tablespoon olive oil

1 1/2 cups chopped onion

1. cup long grain white rice

2 1/2 cups chicken or vegetable broth1/2 to 3/4 cup of one or a combination of frozen peas, canned tomatoes, cooked spinach, raisins, chopped dried fruit, nuts

Seasoning such as dried thyme, dried oregano or curry powder, if desired

Add oil to medium saucepan over medium heat;

Add chopped onion and sauté until tender, about 3 minutes.

Add rice and seasoning and stir 1 minute.

Make sure all of the grains of rice are coated with the oil.

Mix in broth; cover, simmer over low heat until rice is almost tender, about 15 minutes.

Add your selection of vegetables, dried fruit and/or nuts.

Cover and continue simmering until rice is tender and liquid is absorbed, about 5 minutes.

Season with salt and pepper, if needed.