Tradicionalni recepti

10 zdravih kuharskih knjig, ki jih potrebujete v svoji kuhinji

10 zdravih kuharskih knjig, ki jih potrebujete v svoji kuhinji


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Zdrava prehrana ni nujno težko delo! Načrtovanje obrokov smo si olajšali, tako da smo zaokrožili Jamiejevih 10 najboljših kuharskih knjig, ki so zdaj v trgovinah in si zaslužijo mesto na vaši knjižni polici.

10 zdravih kuharskih knjig, ki jih potrebujete v svoji kuhinji

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Vsakdanja super hrana Jamieja Oliverja

Penguin Random House, 26,00 £

Jamiejeva nova knjiga naredi točno to, kar piše na pločevinki. Poln je okusnih, vsakodnevnih super zdravih receptov, ki bodo všeč vsem. Poleg tega je priročno razdeljen na različne obroke dneva in noben recept ne presega 600 kalorij, zato so zajtrk, kosilo in večerja razvrščeni.

Vložite v katero koli od teh čudovitih knjig, kuhajte in na dobri poti boste k bolj zdravemu in srečnejšemu.

Boste katero od teh zdravih kuharskih knjig vključili v svojo kuhinjo? Povejte nam, v katere kuharske knjige prisegate v komentarjih!

* Vse cene so priporočene.


Brez ustreznega noža za kuharja in aposa je priprava hrane lahko slaba. Če torej potrebujete, pojdite na cenovno ugoden 8-palčni nož Misen Chef & aposs. Je priljubljen tako pri naši voditeljici Test Kitchen, Breani Lai Killeen, kot tudi pri urednici hrane Carolyn Malcoun —, ki navdušuje o tem, kako dobro se obnese in o odlični ceni. (Resnično lahko & apost najdete dobrega kuharja in apossovega noža ceneje.) Poleg tega Misen ponuja 60-dnevno preskusno obdobje z brezplačnim vračilom, če vam ni všeč in apostolu všeč, in doživljenjsko garancijo, če to storite!

Tisti mesarski bloki, polni nožev, izgledajo lepo na vašem pultu, v resnici pa potrebujete le tri: nazobčan nož, 8 do 10 palcev dolg kuharski in aposov nož ter nož za rezanje so dobre osnove. Kupite najboljše nože, ki si jih lahko privoščite, in bodo zdržali več let. EatingWell & aposs, višja urednica digitalne hrane Megan Steintrager, ima rada znamke Henckels, Wusthof ali Shun za nože za rezanje in kuharske nože ter aposs, Oxo pa za nazobčan nož.

  • Za nož za rezanje poskusite Henckels & apos 3,5-palčni (Bed Bath & amp Beyond, 6 USD)
  • Za nož za kuharja in apossa poskusite Henckels & apos 8-palčni (Bed Bath & amp Beyond, 50 USD)
  • Za nazobčan nož poskusite Oxo & aposs 8-Inch (Bed Bath & amp Beyond, 23 USD)

10 osnovnih pripomočkov za zdravo hrano, ki jih morate vedno imeti v svoji kuhinji

Shranjevanje shrambe in hladilnika s hranljivimi živili je eden najpreprostejših in najučinkovitejših načinov, da se držite zdrave prehrane.

"Po napornem delovnem dnevu lahko s hranilnimi živili na dosegu roke olajšate sestavo hranljivega in hitrega obroka v primerjavi s prijemanjem hrane ali poravnavo za predelano hrano," dodaja Devje.

Tukaj je pregled desetih osnovnih živil, ki bi jih morali vsi zdravi jedci vedno imeti v svoji kuhinji:

  • Listnato zelenje. Napolnjene so s hranili, kot so vitamini, vlaknine, antioksidanti in minerali (npr. Železo in kalcij). "Uživajte v raznolikih zelenjavah. Pojdite čez ohrovt in špinačo. Toliko je za raziskati. Poskusite zelenjavo pese, zelenjavo, rukolo, gorčično zeleno, romsko solato, blitvo ali rapine," pravi Devje. Najboljši načini uživanja listnate zelenice: Dodajte jih v svoje juhe, napitke, solate, obloge ali sklede Bude. "Ne pozabite dodati listov olja, kot je ekstra deviško oljčno olje, v listnato zelenje, da podprete absorpcijo hranil, topnih v maščobi, ki jih najdemo v listnatem zelenju," pravi dietetik.
  • Ribe. Poln je beljakovin, vitamina D in omega-3 maščobnih kislin. "Maščobe omega-3 ščitijo vaše srce tako, da ohranjajo vaše žile zdrave, zmanjšujejo vnetja in znižujejo krvni tlak in raven trigliceridov," pojasnjuje Devje. Maščobne ribe, kot so tuna, losos, postrv, skuša in sled, so odličen vir omega 3 maščobnih kislin. "Če ste zaskrbljeni zaradi izpostavljenosti živemu srebru, se izogibajte uživanju vrst živega srebra, kot so mečarica, oranžna hrapavost, morski pes, marlin, tuna iz velikega očesa in skuša," predlaga. Najboljši načini uživanja rib: "Krivolov in kuhanje na pari sta zdrava načina kuhanja rib. Pečenje rib je še ena odlična metoda kuhanja, ki zahteva minimalni napor," pravi nutricionistka.
  • Kostna juha. "Kostna juha je neverjetno hranljiva superživilo, ki se že tisočletja uživa z zdravstvenimi koristmi, kot so krepitev kosti, nohtov in las ter zmanjšanje vnetja in bolečine v sklepih," pravi Meredith Cochran, soustanoviteljica in izvršna direktorica The Osso Good Co. in avtorica 7 -dnevni dietni načrt za kostno juho. Poleg tega podpira imunski sistem in izboljšuje prebavo. Te koristi izvirajo iz "visokega števila kolagena, želatine, aminokislin in mineralov v kostni juhi", pojasnjuje. Najboljši načini uživanja kostne juhe: »Lepo je srkati, kot bi vzeli kavo ali čaj. Kostna juha se lahko uporablja tudi v številnih receptih, na primer kot osnova za juhe, curryje, smoothieje, enolončnice in omake ali namesto vode v jedeh iz riža, kvinoje in testenin, «pravi Cochran.
  • Grški jogurt. Grški jogurt je poln beljakovin, kalcija in vitamina B12. "Je tudi odličen vir probiotikov, ki pomagajo spodbujati zdrav prebavni sistem," ugotavlja Devje. Najboljši načini uživanja grškega jogurta: Uporabite ga za zamenjavo smetane v omakah, curryju in juhah. "Ali pa preprosto dodajte eno skodelico grškega jogurta v vaš najljubši smoothie za zajtrk, da dobite neverjetnih 22 g beljakovin," predlaga Devje. Lahko pa ga vmešate v solate, omake ali uporabite pri peki.
  • Banane. So bogati z vitamini, prehranskimi vlakninami in minerali, kot sta kalij in magnezij. "Banane veljajo za živila z nizkim/srednjim GI (glikemični indeks), kar pomeni, da ne povzročajo občutnega zvišanja krvnega sladkorja pri zdravih posameznikih. Tako vam ponujajo počasnejše in trajnejše sproščanje energije skozi dan, "pojasnjuje dietetik iz Toronta. Najboljši načini uživanja banan: Razen tega, da jeste takšno, kot je, lahko banane uporabite tudi za pripravo palačink, kruha, zajtrka in napitkov ali pa jih spremenite v zajtrk. Olupljene banane dajte v plastične vrečke, ki jih je mogoče zapreti, in jih shranite v zamrzovalnik, da ne zorijo preveč.
  • Kvinoja. Kvinoja je ena najbolj hranljivih in vsestranskih polnozrnatih žit, dober vir vlaknin, beljakovin in vitamina B6. Vsebuje tudi več beljakovin in železa, kot je oslabljeno za druga žita, pravi Devje. Najboljši načini uživanja kvinoje: Za udobje pripravite serijo vnaprej za vikend in jo shranite v hladilniku. Uporabljajte ga ves teden v juhah, solatah, polnjeni zelenjavi, quesadillah in skledah za zajtrk. Prav tako lahko "mešate kuhano kvinojo s fižolom, preostalo zelenjavo, zelišči in kančkom olivnega olja ter začimbami, da ustvarite hiter in hranljiv obrok," dodaja nutricionistka.
  • Fižol. Fižol je poln prehranskih vlaknin in beljakovin. Prav tako so bogati z vitamini, minerali in antioksidanti, "zaradi česar so idealna izbira za tiste, ki želijo nadzorovati raven holesterola in obvladovati telesno težo ali sladkorno bolezen," pravi Devje. Najboljši načini uživanja fižola: Poigrajte se z različnimi vrstami fižola, da ustvarite svoje najljubše recepte. Lahko jih vržete v burritos, quesadillas, salse, solate, omake za testenine ali burgerje. "Fižol lahko uporabite tudi za ustvarjanje hitrih in okusnih namazov, ki jih lahko uporabite kot namaze ali za namakanje zelenjave," ugotavlja dietetik.
  • Jajca. So zelo priročno in zdravo živilo, ki ga imate v hladilniku. Jajca so odličen vir beljakovin, vitaminov (A, D in B12) in drugih bistvenih hranil. "Ljudje so pogosto zaskrbljeni zaradi vpliva uživanja jajc na raven holesterola. Raziskave kažejo, da jajce na dan ni povezano s koronarno boleznijo srca ali možgansko kapjo pri zdravih odraslih," pojasnjuje Devje. "Vendar pa je več kot sedem jajc na teden povezano s povečanim tveganjem, zlasti za tiste s sladkorno boleznijo," dodaja. Najboljši načini uživanja jajc: Iskreno, možnosti so neskončne! Lahko jih jeste kuhane, pečene, poširane, kuhane na pari ali umešane. Ali pa jih uporabite za zajtrk burritos, testenine, solate in sendviče.
  • Orehi in orehovo maslo. Orehovo maslo je lahko hranljiva izbira, ki jo lahko dodate v svoj arzenal. Toda "bodite previdni, saj so nekateri obremenjeni s sladkorjem, hidrogeniranimi olji in drugimi ne tako odličnimi sestavinami," poudarja prehranski guru. Medtem so navadni oreški polni beljakovin, vlaknin, vitaminov, zdravih maščob in mineralov, kot so železo, kalcij in magnezij. So tudi prenosni, enostavni za shranjevanje in enostavni za vključitev v vašo prehrano. "Vendar pazite, da jih ne boste brezumno žvečili, saj so energijsko gosti in pripravijo zajeten kalorični udarec," dodaja. Najboljši načini uživanja oreščkov in orehovega masla: Za hiter in zdrav prigrizek lahko pojeste pest praženih ali nesoljenih oreščkov. Druga možnost je, da v smutije, jogurt, solate ali žitarice za zajtrk vstavite oreščke, kot so mandlji, pistacije ali orehi. "Sadje, kot je jabolko, hruška ali banana, potopite v svoje najljubše naravno maslo iz oreščkov. Beljakovine v orehovem maslu vam bodo omogočile, da se boste dlje počutile sito in preprečile zvišanje krvnega sladkorja," ugotavlja Devje. "Lahko tudi stepete kozarec orehovega masla s česnom, pekočo čili omako in sojino omako, da ustvarite okusen in ognjen marinat za tofu in zelenjavo," predlaga.
  • Oves. Oves je poln beljakovin, železa, kalija in magnezija, vsestranski in neverjetno hranljiv. Poleg tega "topne vlaknine, ki jih najdemo v ovsu, pomagajo nadzorovati raven holesterola in sladkorja v krvi", pravi dietetik. Najboljši način uporabe ovsa: Naredi serijo granole iz valjanega ovsa s svojimi najljubšimi oreščki, semeni in suhim sadjem, predlaga. Lahko poskusite tudi ta okusni recept za hiter kruh iz borovnic in ovsa. Ali pa ga zmešajte s kuhano zelenjavo in surovim sadjem za hranljivo solato. Poleg tega lahko oves uporabite tudi za pripravo pečenih dobrot, kot so piškoti, kolački in kolači.

Druge kuhinjske sponke, ki jih morate imeti, so leča, zelišča, jabolka, ekstra deviško oljčno olje, med, česen in polnozrnate testenine. Prav tako poskrbite, da boste kupovali več polnovrednih žitaric, pri roki vedno imeli zdrave prigrizke, pripravljene za uživanje, in med nakupovanjem v trgovinah pozorno prebrali nalepke s hranilnimi vrednostmi, pravi nagrajena dietetik.

"Vaša kuhinja je verjetno edino mesto, kjer imate popoln nadzor nad vrsto in količino hrane, ki jo imate - naj šteje," dodaja.


10 kuharskih knjig s počasnimi kuhalniki, ki jih trenutno potrebujete

Dobrodošli v tednu počasnega kuhanja! Ta teden delimo vse naše najljubše recepte, nasvete, zvijače in nasvete Crock Pot - in seveda tudi Instant Pot, saj tudi ta počasi kuha. Za vsakogar, vsako kuhinjo in vsako priložnost obstaja kuharska knjiga s počasnim kuhalnikom-in to so nekatere izmed najboljših kuharskih knjig za recepte Crock-Pot.

Kako mi je všeč Crock-Pot? Naj preštejem načine. Je majhen in prenosen, kot nalašč za kuhanje v majhnih domovih in avtodomih. Je utelešenje kuhanja "ne znoji se", ki omogoča enostavne priprave obrokov v enem loncu, ki jih je treba pripraviti in pozabiti, ki zahtevajo minimalno čiščenje. Poleg tega lahko v nasprotju s pečico poleti pripravite pogostitev, ne da bi se ob koncu "Čarovnika iz Oza" počutili kot Zla čarovnica Zahoda.

Najboljše od vsega je, da so izjemno vsestranski, kar dokazujejo raznolike teme kuharskih knjig, ki smo jih kurirali v nadaljevanju. Ne glede na to, ali greste polno v paleo, hrepenite po družinski večerji brez stresa ali potrebujete pomoč za praznike, vam bodo te možnosti zagotovo pomagale, da kar najbolje izkoristite svoj počasni štedilnik.

"Popravi in ​​pozabi na počasne kuharske recepte: 450 naših najboljših receptov" Phyllis Good, 14,99 USD na Amazon

Ko gre za počasno kuhanje, je Phyllis Good boginja. Že skoraj desetletje njena uspešnica New York Timesa "Popravi in ​​pozabi" pokriva tako rekoč vse vidike kulinarične kuhinje. Ta zbirka največjih uspešnic zožuje njeno obsežno knjižnico receptov na zgolj 450 možnosti za jutranjo, opoldansko in nočno jedilnico od prigrizkov do popolnih pogostitev. Kupi zdaj

"Enostavna kuharska knjiga s 5 sestavinami s počasnim kuhanjem: 100 okusnih obrokov brez težav za zaposlene" Karen Bellessa Petersen, 13,43 USD na Amazon

Enostavnost je tukaj glavna tema s 100 recepti, ki zahtevajo manj kot 15 minut priprave in so narejeni s toliko sestavinami, kot jih lahko preštejete na eno roko. Kot mati in ustvarjalka priljubljenega spletnega dnevnika 365 dni počasnega kuhanja se je Karen Bellessa Petersen dobro spoznala pri pripravi enostavnih obrokov, ki so prijetni množici, in tukaj deli nekaj svojih najboljših skrivnosti, ki prihranijo čas in ne bodo imele okusa žrtvovanje. Če ste domači kuhar, ki ima komaj čas za pripravo večerje, kaj šele, da bi se lotil obsežnega nakupovanja v trgovini, je “The Easy 5-Ingredient Slow Cookbook” nujen. Kupi zdaj

"Počitniški počasni štedilnik: 100 neverjetnih prazničnih receptov za vsako praznovanje" avtorice Leigh Anne Wilkes, 13,76 USD na Amazon

Ti počitniški recepti brez stresa za vaš počasen štedilnik pokrivajo velika praznovanja skozi vse leto, od prigrizkov Super Bowl do romantičnih valentinovih užitkov in seveda prazničnega praznika za zahvalni dan (ali božič), ki vam pomaga sprostiti prostor v pečici in pite. Samo zato, ker ste bili zadolženi za kuhanje na velikem srečanju, ne pomeni, da morate večino svojega časa preživeti v kuhinji stran od družine in prijateljev. Kupi zdaj

"Počasno kuhani Paleo: 75 receptov za pravo hrano za brezskrbne, polnovredne obroke v vašem počasnem štedilniku" Bailey Fischer, 17,79 USD na Amazon

Čeprav ste postali paleo, to ne pomeni, da morate počasi kuhalnik odložiti v omaro. Spletna blogerka celega pomivalnega korita Bailey Fischer je pripravila 75 okusnih in premišljeno izdelanih receptov z nizko vsebnostjo ogljikovih hidratov in nizkega stresa od solate Zesty Citrus Brokoli do opečene kokosove moke. To so jedi, zaradi katerih boste pozabili, da ste na posebni dieti. Kupi zdaj

"Skinnytaste Fast and Slow: Knockout Quick-Fix and Slow Cooker Recipes", Gina Homolka, 19,49 USD na Amazon

Ne glede na to, ali imate na voljo dovolj časa ali le nekaj minut za pripravo obroka, ti okusni recepti po zaslugi blogerke Skinnytaste Gine Homolka ponujajo najboljše iz obeh svetov. Njeni krepki in zadovoljivi recepti za počasne kuhanje, kot sta goveji tacos v korejskem slogu in začinjena jagnjetina Harissa Ragu, vsebujejo podatke o hranilni vrednosti, tako da lahko spremljate svoje prehranske potrebe. Ob večerih, ko so nujne hitre večerje, “Hitra in počasna” vključuje tudi 80 možnosti počasnega kuhanja, ki jih lahko pripravite v manj kot 30 minutah. Kupi zdaj

"Super lahka kuharska knjiga za veganske počasne kuhalnike: 100 preprostih, zdravih receptov, ki so pripravljeni, ko ste" Toni Okamoto, 12,26 USD na Amazon

Uživajte v inovativnih jedeh brez mesa s to vegansko kuharsko knjigo s počasnim kuhanjem. Kljub rastlinskim omejitvam tukaj vključeni recepti pokrivajo celoten spekter okusov z motečimi možnostmi, kot so začinjena etiopska enolončnična enolončnica, bruseljski brstični curry in pečeni krompirjevi tacos, ki gomolje nadomestijo s tortiljami. Kot dodaten bonus je čas priprave omejen na le 15 minut. Res super enostavno. Kupi zdaj

"Azijski počasni štedilnik: eksotične priljubljene za vaš lonček" Kelly Kwok, 15,83 USD na Amazon

Če imate hrepenenje po azijskih jedeh, vendar nimate časa, da bi se posvetili zapletenemu obroku ... pa tudi ne želite porabiti testa za hrano, vam je to zagotovila ustanoviteljica Life Made Sweeter Kelly Kwok. Njeni zdravi, proračunom prijazni recepti za počasne kuhanje vključujejo tradicionalne jedi s Tajske, Kitajske, Malezije in druge priljubljene od rezancev in riža do juh in curryja, ki jih bo želodec zagotovo zadovoljil. Kupi zdaj

"Kuharska knjiga s počasnim kuhalnikom ljubitelja mesa: krepka, enostavna in počasi kuhana" Jennifer Olvera, 11,59 USD na Amazon

Priznajmo si, počasnejši štedilnik ni boljši od oh-tako nežnega mesnega omrežja. "Kuharska knjiga s počasnim kuhalnikom ljubitelja mesa" ne zajema le žganja brez noža, ampak je opremljena z različnimi možnostmi, ki obsegajo svet, vključno s kitajskimi petimi začimbami, grško jagnjetino in mehiško pečenko. Če ne želite postati popolnoma mesojedi, ne skrbite. Predstavljeni so tudi vegetarijanski recepti. Kupi zdaj

"Popolno počasno kuhanje v dvoje: odlično kuhana kuharica v počasnem štedilniku" Linde Larsen, 13,43 USD na Amazon

Recepti za počasne kuhalnike se nagibajo k ponudbi visokih donosov, če pa ste mladoporočenci, prazni gnezdilci ali nekdo, ki preprosto ne mara zamisli, da bi ostanke pojedli tri dni zapored, je to knjiga za vas. Ne samo, da plodovita avtorica kuharskih knjig Linda Larsen ponuja 150 receptov, ki pokrivajo klasike, kot so kratka rebra in čili, skupaj z madežem in drugimi bolj zapletenimi jedmi, vključuje tudi lekcijo o počasnem štedilniku 101, ki vam pomaga zagotoviti, da kar najbolje izkoristite vaš stroj. Kupi zdaj

"Kuhar in počasen štedilnik" Hugha Achesona, 5,32 USD na Amazon

Energična osebnost "vrhunskega kuharja" Hugh Acheson upočasni stvari s tem zbornikom Crock-Pot, ki vključuje 100 receptov. Tukaj je za vsako brbončico nekaj. Vzemite juhe - enokrvni kuhar vam bo pomagal ustvariti preprosto, a okusno piščančjo juho, vodil pa vas bo tudi pri iskanju foja in ramena (njegova različica čez noč je spektakularna). Od celega piščanca do račjih konj, poširanih jajc do konzerv, "Kuhar in počasen kuhalnik" pride prav za vsako priložnost. Kupi zdaj


3. Ne varčujte z okusom

To je samo (vendar ne v resnici): malo je dokazov, ki bi nakazovali povezavo med vnosom natrija in srčnimi boleznimi, vsaj ne, vsaj pri tistih brez genetske predispozicije za bolezni srca.

"Sol pomaga pri obnavljanju elektrolitov, in če vam zdravnik ni naročil, naj se temu izognete, morate z njim začiniti vso hrano," pravi Ciavarella - odlična novica za tiste, ki bi zdravo samodejno enačili z "mehkobo".

Skupaj z maščobami, ki smo jih že pokrili in jih bomo pokrili še naprej, je sol gonilna sila okusa in je v zmerni meri dobrodošla v zdravi kuhinji. Ampak ne ustavite se le pri tem. Naslonite se na vse začimbe - na primer mleto papriko, papriko, česen v prahu, čebulo v prahu in drugo - v svoji kuhinji, da bodo zdravi obroki okusni in okusni.


Z dovoljenjem Amazona

Čeprav ime tega orodja morda ne zveni zelo privlačno, je njegova funkcionalnost. Podobno kot špork je sestavljen iz žlice in vilic, ima chork vilice na enem koncu in palčke na drugem. Idealen je za uporabnike paličic za začetnike, ki želijo vaditi svoje sposobnosti, vendar bodo občasno še vedno potrebovali pomoč iz vilic.


10 nasvetov za pripravo zdravih obrokov, ki vam bodo pomagali jesti cel teden

Nutricionisti in blogerji razkrivajo svoje najboljše trike za uspeh pri pripravi obroka.

V svojem sanjskem svetu, veste, tistemu, kjer ste zapustili službo in nikoli niste imeli opravkov, da bi tekli & mdash, bi sami skuhali svoje obroke. Nikoli ne bi pobrali žele krofov na poti v službo, pojedli tisto predrago solato za kosilo, ki sploh ni dobrega okusa, ali naročili pice, ker ste preveč pod stresom, da bi sploh pomislili na večerjo.

Čas je, da sanje spremenimo v resničnost. In vse, kar potrebujete, sta dve močni besedi, ki spreminjata življenje: priprava obroka. V bistvu je priprava zdravega obroka praksa, da vsak teden porabite nekaj ur za pripravo ogromnih serij celih zrn, beljakovin, zelenjave in prigrizkov, s čimer zagotovite, da ste pripravljeni premagati skušnjavo hitre hrane z okusnimi, čistimi, domačimi jedmi ves teden.

Verjetno ste ga že videli po celem Instagramu in zagotovo ga želite preizkusiti. Čeprav se vam zdi, da je priprava velike količine hrane ob nedeljah, ki jo boste jedli med tednom, preprosta, se vam bo kmalu teoretično lažje kot v praksi. Če želite ostati na pravi poti, sledite tem nasvetom profesionalcev za pripravo čistega obroka skupaj z nekaterimi našimi najljubšimi idejami za pripravo obrokov blogerjev in lastnim arhivom.

Največja duševna ovira pri pripravi obroka: kaj pravzaprav narediti. Priprava čistega obroka je že dovolj zapletena, zato s kulinaričnimi čarovnijami ni treba komplicirati, pravi Sean Peters, mojster priprave obrokov za blog My Body My Kitchen. Z uporabo receptov, ki zahtevajo odhod v ločeno trgovino z živili ali čas za brskanje po kuharski knjigi, se boste le manj držali načrta priprave obroka. Namesto tega se odločite za najpreprostejše jedi.

Vedno poberem zajtrk na poti v službo? Nikoli nimate dovolj energije za večerjo po dolgem dnevu? Po besedah ​​Tammy Kresge iz Organize Yourself Skinny bi moral biti vaš težaven obrok tisti, ki ga vedno pripravite. Če svoj čas priprave posvetite obroku, ki ga boste najverjetneje skuhali med tednom, bo dejansko vplival na vašo drago, nezdravo porabo.

Samo zato, ker vam ni treba pripraviti vsakega obroka vsak dan v tednu, ne pomeni, da bi morali dvigniti roke in v celoti preskočiti pripravo obroka. Kadar je čas omejen, Kresge priporoča, da sestavite nekaj solat iz kozarcev. "Tudi najmanjša priprava bo naredila veliko razliko v tem, kako jeste teden," pravi. "Če imate čas samo za pripravo kosila in prigrizkov, je to v redu."

Preizkusite ta recept: Solata iz leče in zrezka iz preventive

Mnogi strokovnjaki za pripravo obrokov opravijo vse svoje delo v enem dnevu v tednu, običajno se pripravljajo ob nedeljah. Toda ni nobenega zakona, ki bi to zahteval, pravi Peters. "Če se lotevate priprave obrokov, vas lahko preobremeni s tem, da poskušate pripraviti veliko serijo obrokov v eni seji, zato razmislite o razdelitvi na dve seji," pravi. Na primer, v soboto popoldne skuhajte rjavi riž in piščanca, nato pa se v nedeljo lotite pečene zelenjave ali solate. Najpomembneje je najti urnik, ki se ga boste dejansko držali, tudi če to pomeni, da pripravite več kot en dan na teden.

Medtem ko se nekateri ljudje, ki so na keto in drugih dietah z nizko vsebnostjo ogljikovih hidratov, morda izogibajo testeninam, lahko rezanci zagotovo zasedejo mesto v vašem načrtu za pripravo obroka, kar dokazujejo nutricionistka Emily Dingman in drugi strokovnjaki za prehrano na Instagramu. Testenine same po sebi lahko zvišajo krvni sladkor, vendar boste v kombinaciji s hranljivo zelenjavo in pustimi beljakovinami po vsakem obroku siti in napolnjeni z energijo. Kadar lahko, se odločite za polnozrnate testenine in ločite omako ali preliv, da se stvari ne zmočijo.

Preizkusite ta recept: Grške solatne testenine iz preventive

Če ste novi pri čiščenju jedilnih obrokov, je vaš instinkt morda delo na enem receptu naenkrat: pečen krompir, nato kvinoja, nato losos, nato prigrizki. Čeprav je to zelo logično in organizirano, je tudi zelo dolgotrajno. Namesto tega poskusite uporabiti več delov kuhinje hkrati. "Skoraj vedno imam nekaj pečenega v pečici, nekaj, kar se kuha na štedilniku, nekaj v počasnem štedilniku, hkrati pa delam na nečem pri pultu," pravi Lindsay Livingston, RD, avtorica spletnega dnevnika Pusto zeleno zrnje. "To vam omogoča, da v krajšem času naredite več."

Največja pomanjkljivost priprave zdravih obrokov je seveda uživanje istega obroka več dni zapored. Toda obstajajo načini, da se prepričate, da vas dolgočasje zaradi obroka ne bo motilo, pravi Peters. Sredi tedna si vzemite en dan, da skuhate kaj drugega od svojih pripravljenih obrokov, ali pa razmislite o tem, da eno noč na teden označite kot dan, ko jeste zunaj (bonus točke za restavracijo, ki je še niste poskusili). Še en trik: med pripravo obroka pecite pet različnih vrst sesekljane zelenjave in vsak dan v tednu jejte drugo.

Vsakdo, ki je kdaj poskušal nekaj dni shraniti obroke v hladilniku, ve, da je hrano težko ohraniti svežo. "Oblaganje posod za shranjevanje hrane s papirnato brisačo pomaga absorbirati vlago in ohraniti svežino hrane dlje," je prej povedala Kimberly Gomer, RD, LDN, direktorica prehrane v Pritikin Longevity Center + Spa. "Nič ni slabšega, kot da ves ta trud vložite tako, da operete in narežete sadje in zelenjavo, le da se ti predčasno pokvarijo."

Ena najpreprostejših stvari, ki jih lahko naredite, da si pri pripravi obroka manj obremenjujete, je zagotoviti, da imate vedno pri roki osnove, je prej povedala Jessica Fishman Levinson, strokovnjakinja za kulinarično prehrano in blogerka o zdravem življenju. "Sveži pridelki in beljakovine so pomembni, vendar lahko tudi pokvarljivi zapolnijo obroke med tednom in prihranijo resni čas," je dejala. Velika vreča riža, fižol v pločevinkah, testenine, juhe, zelenjava v pločevinkah in vse to so bistveni elementi, ki vam lahko rešijo dan, če vam zmanjka hrane, pripravljene za obrok (ali pa potrebujete le hiter obrok med tednom).

Preizkusite ta recept: Green Envy Rice Bowl iz preventive

Ko imate nekaj tednov priprave čistega obroka za obrokom, opredelite nekaj jedi kot svoje tedenske izdelke, pravi Livingston. (Zanjo gre za zajtrk Quinoa, ugrize sladkega krompirja, trdo kuhana jajca in korenčkove palčke.) "Priprava osnovnih živil, ki sem jih naredila 100-krat, naredi moj čas v kuhinji manj stresen," pravi. Poleg tega, ko boste imeli nekaj poskusov zaklepanja, se boste lažje razvejali in dodali raznolikost z novimi recepti.


Kaj še lahko storite

  • Kako podpreti lokalna podjetja, ko ne morete ven - Pravzaprav vam ni treba osebno skrbeti za restavracijo, da bi jim pomagali pri podpori. Tukaj je pet načinov, kako v teh izzivih pokazati ljubezen do lokalnih krajev (in jih obdržati). krat.
  • Podpišite to peticijo, da preživite restavracijsko industrijo-majhni znaki podpore so še vedno pomembni, vendar sami ne bodo dovolj, zato so veliki kuharji, kot sta Alice Waters in Curtis Stone, pomagali ustvariti peticijo, da bi dobili podporo vlade za svojo ogroženo industrijo .
  • Kje podariti v času krize s koronavirusom - banke hrane, shrambe v skupnosti in druge dobrodelne organizacije lahko prav tako zdaj uporabijo pomoč, če lahko dajete, tukaj je nekaj krajev za donacije, vendar poiščite tudi lokalne možnosti. (In ne pozabite na donacije tudi bolnišnicam.)
  • Kupite restavracijske kuharske knjige, da pokažete ljubezen - Drug način, da podprete svoje najljubše restavracije, blizu in daleč, je nakup njihovih kuharskih knjig. Bonus: Najljubše jedi boste lahko poustvarili, ko ne boste mogli jesti.
  • 9 spletnih kuharskih tečajev, s katerimi boste polni in izpolnjeni - če iščete nekaj, kar vas ne bo samo zabavalo, ampak vas tudi naučilo novih spretnosti, je zdaj pravi čas, da se preizkusite v kuharskih tečajih na spletu - izbira je veliko za, za vsak proračun, niz spretnosti in okus. (Zaokrožili smo tudi sekundarni seznam vseh brezplačnih možnosti in poseben izbor kuharskih razredov MasterClass, kjer se lahko učite od velikih imen.)
  • 5 nasvetov za ustanovitev vrta - če ste želeli pridelati svojo hrano, je tu nekaj nasvetov za začetek (našli boste tudi posebne vodnike za gojenje krompirja, paradižnika, čebule, fižola in zelišč).
  • Kako ponovno vzrejati mladiče - najlažji prvi korak k pridelavi lastne hrane in kot nalašč za tiste, ki nimajo prostora za vrt.
  • 13 otroških obrti, ki jih bodo zaposlovale in jih hranile - te zabavne dejavnosti so še boljše, ker so užitne.
  • Kako uporabiti svoje ostanke hrane pri kuhanju - Hrana je trenutno bolj dragocena kot kdaj koli prej, zato so tukaj strategije za čim manj zapravljanja.
  • Sledite tem kuharjem za #QuarantineKitchen Inspiration - Na Instagram prihaja veliko velikih imen, ki nam vsem pokažejo, kako kuhati iz tistega, kar je pri roki (in nas pri tem zabavajo ali ponujajo čustveno udobje).
  • Oglejte si, kako zvezdniki pomagajo pri vzroku-Oglejte si nekaj pobud, v katere sodelujejo zvezdniki, da bi pomagali tistim, ki jih prizadene COVID-19.
  • Binge na Netflix Food Shows - izbrali smo naše najljubše možnosti pretakanja z nagnjenostjo k prehrani, od novih ponudb do starih priljubljenih.
  • Pretočno predvajajte te čudovite poddaje s hrano - Samin Nosrat ima novega, mi pa smo zaključili prvo sezono lastnega podcasta - vendar obstaja veliko drugih odličnih možnosti, ki jih lahko poslušate, medtem ko kuhate ... ali zelenjavate na kavču.
  • Pridobite pomoč pri hrani med krizo COVID-19-Če se vi ali nekdo, ki ga poznate, težko poskušate zagotoviti hrano, lahko pomagate.
  • Pomoč pri podpori preskrbi s hrano - negotovost preskrbe s hrano je bila dolgo časa v Ameriki (in drugod) glavno vprašanje, ki ga je pandemija le še poslabšala. Torej, če imate sredstva, je tu še nekaj načinov, kako lahko pomagate drugim.

Spremljajte najnovejše poročanje o COVID-19 na sestrskih straneh družbe CBS Interactive:


Končni seznam kuhinjskih orodij za zdravo kuhanje

Sprva se lahko zgodi počasi: nov, okusen recept za piščanca zahteva ustrezno pekač in skrbno odmerjene sestavine. Poziva tudi k dodatkom za sesekljane, narezane na kocke in julienned. ("Hej Siri, kaj je julienne?")

Ali pa bi se lahko zgodilo kar naenkrat: mama pride na nenaden obisk in pri roki so le plastične skodelice in kozarec arašidovega masla ... ojoj.

Mogoče je čas, da ne uporabljate kuharskih knjig kot podstavkov in se namesto tega obrnete na njihov predvideni namen - kar pomeni, da so nove kuhinjske potrebščine (in kuhinjske spretnosti) v redu.

Ne glede na to, ali prvič živite in kuhate samostojno ali potrebujete prenovo kuhinje, smo izbrali najboljša (in najbolj potrebna) orodja za vino, kosilo in zabavo kot profesionalec.

Opomba urednika: Cenovne razrede smo določili na podlagi tega, kar smo našli pri prodajalcih po vsej državi in ​​na spletu. Ključ cene za naše izbire je naslednji:

Morda vam bo všeč

1. Rezalni nož

Ko greste na občutljiv rez, se obrnite na nož za rezanje. Idealen je za kocke manjšega sadja in zelenjave, sekljanje stroka česna in razvijanje kozic.

2. Kuharski nož

Eden bolj vsestranskih nožev, ki je na voljo, kuharski nož omogoča sekanje, rezanje, sekljanje in drugo brez menjave orodij. Boste kot kuhinjski karate Kid!

Odličen nož vas lahko stane precej denarja, vendar je vredna naložbe. Hitro se bo povzpel na vrh vašega seznama najpogosteje uporabljenih predmetov.

Nasvet: Poiščite sorto iz nerjavečega jekla, da preprečite rjo.

3. deska za rezanje

Delovni konj vsake kuhinje, deska za rezanje je vaš zvesti kulinarični prijatelj. Konec koncev, koliko večerj ne vključuje rezanja in sekanja?

Medtem ko so plastične plošče poceni in jih je enostavno dobiti, so lesene različice bolj sanitarne, saj nimajo utorov za odlaganje mikrobov. Pomagajo tudi pri ohranjanju nožev v obliki vrha.

4. Merilne skodelice in žlice

Je Mary Poppins mislila na žličko sladkorja ali žlico? Kakor koli že, merilna orodja so bistvena za sledenje skoraj vsakemu receptu - ali samo za razdeljevanje velikosti obrokov. Kdo je vedel, da je skodelica žit tako majhna ?!

5. Kuhinjske škarje

Škarje, ki se uporabljajo za vse, od sekljanja svežih zelišč in zelenjave do rezanja suhega sadja in celo mesa, olajšajo vsako kuhinjsko opravilo. Vzemite to, navadne škarje!

6. Cedilo

Čeprav je mogoče testenine odcediti s pokrovom, rezultat ni vedno lep. (Skoči, da se lopovski rezanci umaknejo in opečejo na vroči pari.) Izogibajte se tej drami z uporabo cedila, ki odvaja vodo kot profesionalec.

Bonus: Colanders zelo preprosto operejo sadje in zelenjavo. Buh-bye mokre testenine zdravo čisti izdelki!

7. Odpirač za konzerve

Nekaj ​​je slabših stvari, kot če posežeš po pločevinki buče in se zavedaš, da je ne moreš odpreti. Ali juho, kokosovo mleko, fižol ali karkoli drugega okusno konzerviranega.

Čeprav ima danes veliko blaga pop-top, je vedno bolje biti pripravljen, ker vam ni treba vdreti v film v obliki slasherja samo za pripravo večerje.

8. Mešalne sklede

Mislite, da so mešalne sklede samo za peko? Ponovno premisli. Z njimi marinirajte meso, zelenjavo prelijte z omako ali začimbami ter pripravite solatne prelive in umake (enega od teh vrtite).

Nasvet: Preskočite steklene sklede, ki se zlahka odrežejo, in se odločite za lahke različice iz nerjavečega jekla.

9. Mešalnik

Ti glavni mešalniki se uporabljajo za pripravo smutijev, mešanih pijač, juh, orehovih olj, omak in še več. In vse to zmorejo v nekaj sekundah. Kako je z aparatom vse v enem?

10. Rende

Graters are most commonly used to shred cheese — quesadilla, anyone?

But they’re also wonderful for zesting citrus fruit, grating chocolate, and shredding vegetables like potatoes and zucchini. How else did you think hash browns came to be?

11. Whisk

This funny-looking tool has many more uses than beating eggs and making whipped cream.

It’s also great for mixing vinaigrettes, combining dry ingredients for baking, removing lumps from sauces and gravies, and standing in for a microphone during impromptu dance parties. (Trust us on this one.)

12. Vegetable peeler

Peeling veggies with a knife: Vrhunski kuhar status. Peeling veggies with a peeler: just as good, minus the likelihood of an ER visit.

Spare your fingers and stick to this tool, which serves as a master potato peeler and a fancy veggie ribbons creator. Peelers are also great for shaving off pieces of hard cheeses, like Parmesan.

13. Rolling pin

A rolling pin is a must-have if you love making dough (the kind you bake with, anyway). This kitchen staple will help create perfectly flattened crust for pies and pizzas. It’ll also come in handy for making holiday cookies.

Nasvet: When rolling, use a pin that’s longer than the width of the dough. This will help ensure it’s even.

14. Food processor

It may be a bit bulky to haul off the pantry shelf, but a food processor takes the elbow grease out of innumerable kitchen tasks.

This workhorse can chop vegetables, purée soups, make fresh pesto or salsas, grind nuts, and whip up homemade breadcrumbs in seconds. Nobody puts the food processor in the corner!

15. Food scale

Whether measuring meal portions or baking your next masterpiece, food scales provide a more precise measurement than cups and spoons alone. Once you start using one, you may wonder how you ever got by without!

16. Spatula

Whether you call it a flipper, a turner, or a spatula, this tool is surprisingly flexible. It can scramble eggs, flip pancakes, stir sauces, and more.

17. Saucepans

Don’t let the name fool you saucepans aren’t just for sauces. From simmering soups to making quinoa, a saucepan will quickly become one of your most-used items (if it isn’t already).

18. Sauté pan

Not to be confused with a skillet (a sauté pan has straight sides), these pans are perfect for braising meat and cooking lots of leafy greens. And thanks to those higher sides, sauce is less likely to spill all over the place.

19. Skillet

One of the most versatile stovetop tools — you can cook nearly anything in a skillet. Nonstick varieties are inexpensive and make it easy to cook foods without needing to add much butter or oil to coat the pan.

Cast iron versions can go from the stove to the oven to make one-pan meals a snap. And while they’re more of an initial investment, with proper care they can last a lifetime.

20. Baking sheet

Even if baking cookies isn’t your thing, these sheets are super handy. Use them to roast veggies, make homemade fries, cook chicken, or bake bacon.

For easy cleanup, cover the surface in aluminum foil and spritz with cooking spray. When the food is done, remove the aluminum foil — no washing necessary!

21. Oven mitts

We’ve seen enough burned fingers to know not everyone has mitts lying around. Use these to protect both you and your kitchen from the wrath of a hot oven. (Yes, they’re actually more effective than a kitchen towel.)

22. Roasting pan

Intended as a tool for roasting meat, this pan produces juicy, flavorful results and requires little kitchen prep.

Its size also means it’s great for making large quantities of food: Think meatloaves, lasagna, casseroles, and more.

Nasvet: Choose one with a rack to make cooking that Thanksgiving turkey a snap.

23. Dutch oven

No, we’re not talking about the stinky prank your brother used to pull on you. Dutch ovens are actually a great tool for making one-pot, slow-cooked meals like stews, pot roasts, and soups.

A six-quart version should be large enough to make most meals.

24. Cooling rack

Cooling racks help ensure cookies and other baked goods cool quickly and evenly. A quality rack is also great for getting the perfect crisp on Colonel Sanders’-style breaded meats by eliminating sogginess.

25. Grill pan

If you don’t have outdoor space or it’s too cold to fire up the grill, a pan can create similar results indoors. It may not impart the same smoky flavor, but it does leave those eye-catching grill marks on meats and veggies.

It’s also an easy alternative for grilling foods that are often lost between traditional grates — think shrimp, fish, or asparagus.

26. Potato masher

Though it may not see as much action as other kitchen tools, a potato masher is vital for making lump-free potatoes… as anyone who’s attempted to make mashed taters with a fork will agree.

For even more plant-based goodness, use this tool to mash beans for bean burgers, or avocados for guacamole.

27. Wok

Wok this way to get your stir-fry on! The high sides of this Asian-style pan mean you can stir and flip food without fear of anything escaping onto the stovetop.

Nasvet: For best results, preheat a wok before adding the oil.

28. Meat thermometer

Never eat underdone or overcooked meat again! A meat thermometer ensures meat remains moist and safe to eat.

For the most accurate reading, stick the thermometer into the thickest part of the meat, away from fat and bone. A digital instant-read thermometer gives a temperature in just seconds.

29. Flatware

No more hoarding forks and knives from local takeout joints — you’re movin’ on up!

If you’re opting for a stainless steel set, go gentle on the dishwasher detergent too much can cause silverware to rust. Now go brush up on your table-setting skills.

Hint: The fork always goes on the left.

30. Plates

It sounds pretty basic, but yeah, we’re gonna go there: If you’re a grown-up, ya need plates!

Not only do real plates make delivery pizza feel gourmet, they can also be an extension of your personal style. If you’re feeling extra fancy, get yourself a set of both dinner and salad-sized options.

31. Bowls

BFF to late-night cereal and scoops of ice cream, bowls are a necessary ingredient for any kind of slurping.

They also work as makeshift mixing bowls if sticking to small portions like salad dressings or scrambled eggs for one.

32. Glasses

We won’t tell if you prefer guzzling milk and juice from the carton, but there je a more civilized way of drinking beverages.

Sticking to glass prevents the leaks that sometimes accompany Solo cups — and makes you feel that much more adult.

33. Mugs

While mugs may conjure up visions of sipping morning joe, they’re more than a coffee-delivery vessel.

When the dishwasher or sink is full, they make great stand-in glasses, and they’re perfect for concocting quick and easy mug cakes.

34. Salad bowl

These larger bowls are perfect for serving salads loaded with lots of veggies and other add-ins. Simply throw ingredients into the bowl, give them a good toss, grab some tongs, and get after it.

35. Serving bowls

Serving bowls are must-haves for big dinners, barbecues, or any occasion where food is being served family-style.

Set out everything needed for a delicious meal, and let guests serve themselves. Then bat your eyes and accept the compliments on your cooking.

36. Serving plates

Use serving plates to showcase food and make it easy to dig in. A large oval serving plate is essential for large meats and heaps of roasted vegetables, while specialized ones like cake serving platters are more specific.

Nasvet: Stick to a lower price point if you don’t host large-scale gatherings often.

37. Serving spoons

Look Ma, no more losing spoons in a pot! Use a slotted spoon for lifting big pieces out of liquid (like potatoes from a stew), a non-slotted one for spooning sauce over food, and a ladle to serve soups.

38. Tongs

These claw-like tools are crazy-versatile. They can flip meat (sans bacon grease burns), serve salads, toss stir-fry ingredients, or squeeze juice out of a lemon like a champ. Heck, you can even use them as a bottle opener!

39. Wine opener

There’s no point in stocking up on “Two-Buck Chuck” without an opener, right?

While you can find plenty of spendy wine openers, the corkscrew variety is compact and easy to store or carry along. (You never know when you might be the hero in a wine emergency!)

40. Pitcher

Nothing says homey quite like a big pitcher of a refreshing drink. It also eliminates the need to constantly refill guests’ glasses. Who wants some sangria? (*Raises hand.*)

41. Food storage containers

Storage containers are great for saving leftovers and keeping ingredients like chopped veggies fresh and ready to toss into a dish at a moment’s notice.

Sets with different sizes are useful for storing foods of all sorts, while containers with un-detachable lids means tops won’t magically disappear.

42. French press

The best part of waking up is coffee in your cup — and a French press makes it even better. Brewing is simple, the aroma is delicious, and it takes up much less room in the kitchen than a coffee maker.

43. Teakettle

If you live for hot beverages, the high-pitched whistle of the tea kettle isn’t annoying — it’s a siren song of warm, tasty goodness.

While your teapot of choice doesn’t have to be short and stout, it sure does help that it has a handle and a spout. This makes boiling water easier to pour (and easier for hands to avoid).

Nasvet: Heat water in the kettle to quickly cure ramen noodle cravings.

44. Immersion blender

Immersion blenders are sneakily useful tools. Simply stick one into a pot of soup ingredients, purée away, and viola: smooth soup sans blender fuss.

They’re also great for getting lumps out of mashed potatoes and making creamy hummus.

45. Juicer

Fresh-squeezed juice outdoes the bottled kind any day, elevating marinades, sauces, and homemade baked goods to something special and sweet.

When it comes to juicers, you can get as fancy as you want (helloooo, $100 extra-quiet, nutrient-extracting cold-press). But for day-to-day turning lemons into lemonade, all you need is a basic model.

46. Apron

Last but not least on this list of essentials: the humble cooking apron. It’s there to protect you (and your clothes) in everything from a brownie batter spill to faucet spray come dish time.

While you can’t go wrong in classic black, we prefer to add a little more sass into our style. Our favorite one of the bunch says it all: this shit is going to be delicious.

Remember: Rome wasn’t built in a day, and your kitchen stash won’t be either. To avoid total overwhelm, focus on getting one item on your wishlist at a time, master it, then move on to the next one.

As you gradually work your way to a solid collection of appliances and utensils, you’ll be ready for whatever cooking occasion comes your way — not to mention you’ll feel all kinds of fancy at your next dinner party.


GET THE RECIPE

Chicken Cordon Bleu may make you think of a generic banquet hall buffet, but give this a try and you’ll have a change of heart. One thing that Chicken Cordon Blue has gotten right is the combination of smooth cheese and delicious ham paired with lean, healthy chicken. Those aspects aren’t lost here in this perfect “cupcake.” Makes 12 “Cupcakes.

NUTRITION INFORMATION PER CUP:

152 calories | 10 g carbs | 4 g fat | 17 g protein

SESTAVINE

  • 12 oz (2 ½ cups) cooked diced or shredded chicken breast
  • 3 oz thinly sliced deli ham, chopped
  • 8 wedges of The Laughing Cow Light Swiss Cheese Wedges, chopped
  • 1 teaspoon mustard
  • 24 wonton wrappers
  • 6 slices 2% Swiss Cheese, each cut into 4 equal pieces
  • 0.75 oz seasoned croutons, crushed

NAVODILA:

  1. Preheat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside.
  2. In a microwave-safe mixing bowl, combine the chicken, ham, chopped cheese wedges, and mustard and stir together. Place the bowl in the microwave and heat on high for 1 ½ minutes until contents are warm. Use a spoon to mix contents and smush the cheese wedges until they’ve coated the meat.
  3. Push a wonton wrapper into the bottom of each of the sprayed cups in the muffin tin. Using about half of the chicken mixture, spoon evenly into the wonton wrappers. Place one of the 2% Swiss pieces on top of each cup. Press another wonton wrapper on top and repeat the layering steps with the remaining chicken mixture and 2% Swiss cheese.
  4. Bake for 10 minutes and remove it from the oven. Sprinkle crushed croutons evenly on top of each cup and return the pan to the oven for another 8-10 minutes until the wontons are golden brown and the contents are heated through.

10 Reasons Why You Should Keep a Clean Kitchen

The trash is overflowing, the garbage disposal smells like the inside of a dirty sock and the sponges lining your sink are so full of bacteria that any second they may stand up and start crawling away. Is it a big deal? Will that rivulet of grease developing on your range hood topple your careful plans to create a comfortable, safe home for your family? Well, yes.

Keeping your kitchen (and other parts of your home) clean is important for a number of reasons we'll get to in a second. If you aren't worried about the biology, think economy instead. Cleanliness can save you money. It's also politically and socially correct. We have 10 reasons you should take an hour a week, or less than 10 minutes a day to keep your kitchen tidy. We aren't advocating a frontal assault on all things disorganized, jumbled or in need of a friendly wipe-down. A few crumbs in front of the toaster are nothing to get obsessive about. We want to root out dirty or neglectful kitchen habits that can make you sick, cost you money and time, or send a negative message to your kids.

10: Set a Good Example for Your Children

You may think all those cereal boxes cluttering your kitchen countertops and the dishes you use directly from the dishwasher instead of putting them away first are a compromise move that you'll get a handle on when life is less hectic. The fact is that whatever you're doing -- or not doing -- is making an impression on your children. They won't love you any less if you never clean out the ice dispenser tray, but they may adopt your less desirable cleaning habits later in life. Cleanliness may not have the almost religious importance previous generations of housekeepers attributed to it, but it's a good habit to teach your children by example.

The average household spends around $3,465 annually on food to cook at home.

Have you ever noticed that letting one potato in the bag go moldy makes the rest rot faster, or that leaving a head of lettuce to liquefy in the crisper seems to have an adverse effect on all the other veggies in the drawer (not to mention your enthusiasm for eating them)? Taking a proactive approach to food maintenance will help you reduce spoilage and have more confidence in the leftovers you have in your fridge. Discard spoiling food immediately. Keep vegetables like potatoes and onions separated to prevent naturally occurring ethylene gas from turning them too quickly. Reduce the risk of encouraging bacterial growth by keeping your sink, refrigerator, cutting boards and stovetop clean. Americans waste a staggering 30 percent of the food they buy every year. Taking the time to tidy up will make it easier to reduce that figure and save some green at your house.

Sponges have gotten a bad rap in the last few years. If you keep them clean, they won't become magnets for bacteria. In fact, you can save some money and the environment if you use fewer paper towels and rely on sponges for wet jobs. To kill bacteria on your trusty sponge, wet it and put it in the microwave on high heat for two minutes. You'll be sterilizing the sponge and giving yourself a reliable and reusable tool to help clean kitchen surfaces fast.

8: Take the Hassle out of Kitchen Prep

It's dinnertime and you're exhausted. This morning's dishes are on the counter where you plan to chop onions, and the sink is full of salad debris that never made it into the disposal. In order to get a meal together, you'll have to clean out the kitchen first. While you're cursing whoever left the sponge full of pasta sauce, you're thinking of ways to cut a few seconds from dinner prep so you can get off your aching feet.

If this sounds familiar, you'll probably acknowledge that cleaning when you're tired or in a hurry isn't good cleaning. If you're plagued by sticky countertop residue, raise your hand. Hasty cleaning probably takes more time in the long run, too. One good countertop cleaning -- you know, the kind where you take everything off the counter and do the job right -- may take 10 minutes. Having to drag a rag around your countertop appliances, the mail basket and the bread box twice a day for a hurried cleaning could pile up a lot more minutes by week's end. If you get into the habit of cleaning regularly, you'll save a few steps and keep your frustration meter out of the red zone.

Cleanliness isn't just an aesthetic concern. It's about safety, too. Drips on the floor from yesterday's margarita disaster could cause someone to take a tumble, and that oil slick on the stove from taco night may start a grease fire. The kitchen is one spot where water, high heat, electricity and sharp objects all come into close proximity, and the best way to control this potentially dangerous environment is by keeping it clean and organized. No one plans on starting a kitchen fire, slipping on dribbled maple syrup or dropping the blade end of a greasy knife on a toe. Keeping the kitchen clean may help you forestall calamity so you're never the guy who has to spend a day at the emergency room because of a silly kitchen accident.

6: Manage Food More Efficiently

Kitchens are all about food storage and preparation, and having an effective and consistent food maintenance strategy is a good idea. Foods like milk turn relatively quickly, and keeping your fridge clean and organized will help you keep track of food stores so you can use them before they spoil. When the inside of your refrigerator looks like it might be ripe for a visit from the health department, don't expect to be able to monitor or control what goes on in there. Decaying food will produce odors and sometimes bacteria that can escalate the decline of other foods, and when you leave spills in place, you risk creating problems with cross-contamination.

The cupboard is another spot to keep an eye on. Although canned foods may be relatively indestructible, baking powder, spices, nuts and other products should be monitored. If you know the freshness date on that loaf of whole wheat bread is about to elapse, you may be able to turn it into breadcrumbs before it turns green and fuzzy. While you're checking around, keep a look out for insect activity and vacuum up any flour or other food crumbs or dust. Spilled, spoiling and neglected food can breed legions of bacteria and encourage insect invaders. If you're waiting for the next holiday to mount a cleaning campaign, your bread may go moldy and a thriving community of weevils could move into your flour, dried pasta and other packaged foods in the meantime. Food is perishable, and using it to its best advantage requires regular cleaning and maintenance.

5: Extend the Life of Your Appliances

The kitchen is appliance central in most homes, and we aren't just talking about the big stuff. Your garbage disposal, range hood, dishwasher, toaster, coffeemaker, food processor and other appliances will all work more efficiently when they're clean. Efficiency means longer life. When a vent or filter is dirty, an appliance has to work harder to do its job. It will usually work hotter, too. That means a shorter useful life for that electric knife or electric potato peeler than if you'd kept it clean. Will a little dust or grease destroy all of your countertop gadgets? No, but the effects are cumulative, and prolonged neglect will do more than make your appliances a little sticky and unsightly.

Keep raw poultry and seafood in the fridge two days at most. The same goes for raw ground meats of all kinds. For uncooked roasts, steaks and chops of beef, pork, lamb or veal, you have a three to five day window. Once meats have been cooked, refrigerate them for up to four days.

4: Entertain Without Embarrassment

You may prefer the idea of having the kitchen all to yourself when you're having company over, but folks usually like to gravitate to the kitchen to see what's going on. It's the place where all the action is. Don't be surprised if your tidy living room is empty and your guests are laughing and having a great time standing within a couple of feet of the garbage bag you just filled with corn husks. Life is so unfair, but the fact is that the kitchen is the heart of the home. Sadly, it can also be the dirtiest room in your house. Before your sister-in-law starts telling the story of the day she opened your refrigerator and discovered a block of cheese covered with inch-thick mold, expect the unexpected by getting your kitchen in shape and keeping it that way.

3: Limit Household Use of Harsh Chemicals

When things get really dirty, it's easy to think you have to bring in the heavy artillery. Cleaning agents used in kitchens and bathrooms kill germs because they consist of a string of strong chemicals that get the job done, but can also leave residue behind.

Humans aren't immune to the biological effects of strong anti-bacterial agents, and keeping your home clean using safe practices can be challenging. One thing is certain, though. Maintaining a regular cleaning regimen keeps bacteria under control, so there's less of it to deal with. The chemicals you use, whether you decide to go green or employ a more aggressive, powerful option, will be available in reduced concentrations at any given time. If you've ever spent a weekend of heavy-duty cleaning only to have your home smell like you're preparing a chemical stew, you know what we mean.

We love the idea of cleaning with wholesome products like white vinegar, a mild but effective acid, and baking soda, a mild abrasive. Whether you go this route or not, a little regular cleaning will create lower concentrations of harsh chemicals and less opportunity for dangerous exposure than a quarterly cleaning marathon.

All that chemical-laden mop water from your cleaning efforts is going into an eco-system near you and may even end up recycled into your drinking water sometime in the not too distant future. It's one reason you might want to explore a few eco-friendly cleaning options.

Dirt, dust and grime build-up can be expensive, especially in your kitchen. Your refrigerator is a prime example. When the condenser coils behind or under your refrigerator get dirty, the compressor runs longer and hotter. This can have some surprising repercussions. It's easy to see that you'll use more energy when your refrigerator is cycling on more often, but it'll also be making your kitchen hotter. If it's summer, that means your air conditioner will need to run longer to process all that hot air. It's a double whammy. Oh, and because your fridge is working inefficiently, the compressor may burn out faster, too.

The refrigerator door gasket is another place where cleanliness matters. When the gasket is clean, it makes a good seal between the door and the cold box. When the gasket is dirty, it allows a little warm air to leak in, forcing the refrigerator to work harder to maintain its interior temperature. This uses energy and puts your food (especially items stored on the door) at risk. It also shortens the life of what's probably the most expensive appliance in your home.

Let's move to the stove. If you have stovetop reflectors under your electric burners, they're there for more than decoration. They actually help to reflect the heat from the element back up to your pot or pan. When they're dirty, they don't do the job as well, so it takes additional energy (and time) to cook food on your stovetop. There's more. Your oven is a marvel of design it isn't just a big box that warms up when you turn a nob. The interior sides and bottom are actually designed to reflect heat onto your food. When your oven is covered in baked on gunk, it uses more energy and cooks food less evenly. In essence, you'll be paying more to prepare a roast that's overcooked -- but only on one side.

1: Prevent Foodborne Illness

One of the biggest concerns about cleanliness in the kitchen is foodborne illness due to spoilage or cross-contamination. You know about safety precautions like using different cutting boards for meat and vegetables, always washing your hands after handling raw meats and cleaning the sink and countertops regularly. These are just the basics.

The U.S. Centers for Disease Control (CDC) reports that every year, there are about 76 million cases of food borne illness in the United States. This is contamination from all sources, including food manufacturing, but that figure is still shocking.

Some of the biggest culprits introduced in food are: Salmonela, Campylobacter, pathogenic E coli in Listeria. There are others that can be transmitted to food from unwitting human carriers and then distributed to others in the household. They include: hepatitis A virus, Staphylococcus aureus, Salmonela, Shigella sonnei and rotavirus. Although foodborne illnesses are much more likely to present severe health risks to young children, older adults and those who are already ill, even a mild case of food poisoning is an experience to avoid.

Here are a few chores to consider adding to your kitchen routine to reduce the risk of foodborne illness:

  • Always wash your hands before and after handling perishable foods.
  • Wash cutting boards in hot, soapy water every time you use them. Discard cutting boards with deep scoring or gouges.
  • Wash your hands after touching your nose, mouth or eyes.
  • Wash your hands after handling raw meat or eggs.
  • Keep household cleaners away from food prep areas.
  • Don't forget to clean all the gadgets you use for food prep like: meat thermometers, measuring cups, measuring spoons, can openers, sieves, colanders, blenders, wooden spoons, cookie sheets and spoon rests. If it touches perishable foods, it should be cleaned.
  • Dispose of spoiled food promptly. Never keep leftovers in your refrigerator longer than four days.
  • Refrigerate perishable foods after no more than two hours at room temperature.
  • If a food item looks or smells off in any way, pitch it.

If you maintain a sparkling kitchen, it's going to be a lot easier to get your significant other to opt in for a few chores than if the place is always a mess. You'll probably avoid some criticism and complaining, too.


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Komentarji:

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