You don’t need to be a 5-star chef or in a kitchen that belongs to one to cook healthy meals. Using some basic tools and tricks, you can prepare tasty, healthy meals for yourself, friends, or family.
Beyond a microwave or stove/hot plate, and refrigerator, here are some basic tools to make preparing meals easier. Not all recipes will require these tools.
- Sharp knife
- Cutting board or surface
- Can opener
- Utensils - spoon, knife, fork
- Microwave-friendly dishes (bowl, cup, plate)
- Plastic wrap
When you’re visiting the store, look for items that provide additional convenience for your situation and style of cooking.
- Canned and frozen foods. Reach for no- or low-sodium canned goods, and frozen foods without sauces or seasonings. Canned goods with pull tabs are great if you do not have can opener available.
- Pre-cooked or parboiled. These foods require minimal cooking or re-heating.
- Pre-chopped or pre-peeled. Great alternatives if you don’t have prep tools or limited space. A word of caution - these foods sometimes carry a higher price.
- Dehydrated foods. Foods like nonfat dry milk or soup mixes only require water to prepare, and have a long shelf life.
- Beware of high sodium. Always check the nutrition facts label for the amount of sodium, as pre-prepared foods can often contain high levels (above 400mg per serving).
Now to the Kitchen!
What can I cook in the microwave?
- Whole produce like winter squash and potatoes
- Rinse squash or potatoes and dry
- Poke skin several times with knife or fork (to vent steam)
- Place in a shallow microwave-safe bowl
- Cook for for 10-15 minutes, depending on size
- Squash is cooked when you are able to poke it with a fork, and the squash is tender
- Try this method to make Spaghetti Squash with Tomatoes, Basil, & Parmesan
- Proteins
- Yummy Chicken Fajitas
- Flaky Salmon
- Eggs - try this Easy Egg Sandwich or Microwave Scrambled Eggs
- Breads and Desserts
- Old Fashioned Bread Pudding
- Quickly melt chocolate for Fudgy Fruits
- Homemade Applesauce
- Grains - rice, noodles, oatmeal
- Noodles - add noodles to bowl and enough water to cover noodles (plus 1-inch); cook for 3-4 minutes longer than what the package says; drain.
- Rice - place rice in bowl; rinse; check out these directions for more details.
Microwave Tips
- Stir or flip foods about half way through cooking.
- Foods with a lot of liquid, and dense foods, will take longer to cook.
- Keep an eye on the food through the microwave door as it cooks.
- Let your food rest for 1-3 minutes after cooking.
- Cover foods to hold in moisture.
Of course there are many meal options that don’t require cooking. Canned beans, fish, fruits, and vegetables don’t require reheating, and can be used straight from the can.
