By Chef Stacy Maple
Making Healthier Food Choices During a Quarantine
Quarantine Cuisine
Perhaps, one
of the biggest stressors facing us during this quarantine is simply trying to figure
out how and what to feed our families each day.
With everyone trying to make fewer trips to the market we’ve been forced
to alter the way we shop, the way we cook and ultimately the way we eat. That can
be especially challenging when we are trying to eat healthy. As a professional chef and self-proclaimed
foodie, I must confess that I have truly loved the unlimited time in my home kitchen
baking, cooking, developing new recipes and playing with plating presentations. However, I know that not everyone loves to be
in the kitchen as much as I do. If you could use a little help, here are a few
tips for cooking and shopping for Quarantine Cuisine.
Stock Up On the Right Non-Perishables
Because
we want to minimize our time in the store, it seems best to rely on
non-perishables. Non-perishables have gotten a bad rap over the years, which is
a shame because there is a lot of nutritious, healthful food in
the non-perishable food category. We've all heard the advice to "shop the
perimeter" of the grocery store in order to find the healthiest
foods. But what about the bags of brown rice, quinoa or whole grain pasta? Or
the dried or
canned beans, olive oils, vinegars, low-sodium stocks and broths or frozen
vegetables? All these foods are in the center aisles, and they are excellent
choices for a shelf-stable, nutritious diet.
It's
also important to keep in mind that there are a lot of perishables, such as
produce, that you can still enjoy even when shopping less often. For example,
root vegetables—carrots, beets, onions, garlic, sweet potatoes and radishes—and
fruits like apples, oranges, and avocados are all foods that will keep for a
bit, don't have to be eaten within a couple days and will help keep you
healthy.
Cut
Out the Takeout
As a chef and restaurateur,
I urge you to support our local restaurants and chefs through this tough time. However, to maintain a healthy lifestyle and
diet try to cut back on the takeout. Though
takeout food is quick and convenient, the same rules apply when it comes to
takeout as fast food—it's usually loaded with salt, saturated fats and
calories, so, if possible, limit the take-out to once or twice per week. When
you pick up the phone to place your next takeout order follow these 3 simple
rules and you’ll give your takeout meal an instant makeover:
·
Order lean meats like chicken and fish
·
Stay away from anything fried
·
Keep the sauces on the side
Learn to Love Leftovers
For all kinds of reasons — environmental, social and
financial — it makes sense for us to get smarter about fully using the food
that we purchase. And that means getting smarter about leftovers. Click here to
link to my “10 Ways to use Today’s Tom Here are a few tips for using those
extras:
- Freeze it for later. If your food reserves
allow, make double or triple batches of meals, and freeze the extras for later.
- Create leftovers purposefully. Develop a meal plan and think ahead. When
you’re planning meals, think about what the extras can become. It’s a real time
and budget saver: If you prepare twice the vegetables you’ll need for tonight’s
dinner, you’ll have the starting point for a soup or pasta dish later in the
week.
- Store
leftovers smartly. Glass
storage containers are not only reusable and sustainable; they allow you to see
what’s inside. That way, you’re less likely to lose track of leftovers. For
freezing, use zip-top gallon bags (which can be washed and re-used), and label
and date the contents on a piece of tape.
- Think
“ingredients,” not “leftovers.” Get creative and turn tonight’s leftovers into tomorrow’s meal starters!
Turn cooked vegetables into a frittata or veggie-packed sauce for pasta. Dice
up cooked chicken and add to your next salad or wrap. Create burritos with
leftover cooked rice, meat and vegetables. I’m not a big fan or internet recipes,
however the internet is full of beautiful food photography that can give you a
little inspiration when you need to get creative.
- Make
Leftover Night an Event If you cooked with healthy ingredients, your leftovers will be healthy
too. How about designating one meal a week to leftovers, for instance, Take-Two
Tuesdays or Smorgasbord Sundays. Make it an event that the whole family will look
forward to.
10 Ways to Use Leftover Tomato Sauce
Zesty Veggie Dip
1/2 cup Fresh Tomato Sauce, cool
8 oz Cream Cheese, low fat
1/2 cup Greek Yogurt
1 TB Fresh Herbs, chopped (If using dried increase to 2 TB)
2 TB Parmesan Cheese, grated
1 tsp Red Pepper Flakes, optional
Directions: In mixing bowl, combine cool tomato sauce with remaining ingredients.Adjust seasoning with salt and pepper to suit your taste. Chill and serve.
Tomato Tapenade
1/2 cup Tomato Sauce, cool
2 TB Extra Virgin Olive Oil\
1 cup Kalamata Olives, pitted
1 TB Balsamic Vinegar
1 TB Capers, optional
Directions: In food processor or blender combine all ingredients. Pulse blender until all ingredients are coarsely chopped.Spread on bread and enjoy.
Minestrone
3 cup Tomato Sauce
2 TB Oil
1 cup onion, rough chopped
1/2 cup Carrots, chopped
1/2 cup Celery, chopped
1/2 cup Squash (eggplant or zucchini preferred)
14 oz can Diced Tomato
1 Qt Vegetable Broth
1/2 cup Beans, canned (cannellini preferred but any bean will do)
1/2 cup Spinach or Kale
1 TB Salt
Garnish with Parmesan Cheese
Directions: In large stock pot heat oil over medium heat. Saute onion until translucent. Add carrot, celery and squash. Cook until soft. Add remaining ingredients. Bring to a boil, reduce heat and simmer for 15-20 minutes. Garnish each serving with a sprinkle of Parmesan cheese before serving.
Italian Rice
3/4 cup Tomato Sauce
3 cup Vegetable Stock
1 TB Extra Virgin Olive Oil
1 Cup Brown Rice
Stove Top Directions: Rinse rice will in strainer until water runs clear. This will take 2-3 minutes. Heat sauce pan over medium heat. Add oil and rice. Stir rice in oil, coating each grain of rice. Add stock and tomato sauce. Stir to combine ingredients. Bring to boil, cover and reduce heat. Continue cooking until all liquid has been absorbed into the rice. Fluff with a fork and serve.
Puttanesca Sauce
2 cup Tomato Sauce
14 oz can Diced Tomato
2 TB Extra Virgin Olive Oil
1 Anchovy fillet, drained (optional)
3 TB Garlic, minced
2 Red Pepper Flakes
1/4 cup Kalamata Olive, rough chopped
1 TB Capers, whole
1 tsp Fresh Cracked Pepper
1/4 cup Fresh Parsley, chopped
Directions: In large skillet over medium heat, add garlic, anchovy and red pepper flakes. Saute until anchovy melts into oil and completely dissolves. Add olives, capers, tomato sauce, black pepper and parsley. Bring sauce to boil, reduce heat and simmer for 8-10 minutes. Serve over whole wheat pasta, wild rice, quinoa, sauted eggplant, or toasted whole wheat baguette.
Mediterranean Poached Fish
2 cup Tomato Sauce
2 cup Vegetable or Fish Stock
1/4 cup White Wine (optional)
3 TB Lemon Juice
Garnish with Capers
Garnish with Lemon Zest
Directions: In large skillet over medium heat, add tomato sauce, stock, wine and lemon juice. Wash fish filet and pat dry. Transfer fish to skillet and poach in liquid. Cook until fish is white and flaky. Serve immediately with sauce. Garnish with lemon zest and capers.
Quick Ratatouille
1 1/2 cup Tomato Sauce
1 TB Extra Virgin Olive Oil
1 cup Onion, medium dice
2 cup Eggplant, quartered 1/4" thick
1 cup Yellow Squash, sliced in halves 1/4" thick
1 TB Parsley
1/2 tsp Thyme
1 TB Basil
1 TB Salt
1 tsp White Pepper
14 oz can Diced Tomato
Directions: In large skillet over medium heat, saute onion in oil until translucent and lightly browned. Add eggplant, zucchini, squash, parsley, thyme, basil, salt and pepper. Cook util vegetables are partially cooked. Add tomatoes and tomato sauce. Continue to cook until all vegetables are fully cooked. Adjust seasoning with salt and pepper to suit your taste. Serve hot or at room temperature.
Greek Isle Beans
1/2 cup Tomato Sauce
1 TB Extra Virgin Olive Oil
1 cup Garbanzo Beans
1 tsp salt
2 TB Feta Cheese, crumbled
Garnish with fresh Oregano, chopped
Directions:Warm tomato sauce in microwave or in sauce pan. In large skillet over high heat, saute beans in oil until warm, being careful not to brown. Sprinkle beans with salt. Transfer beans to serving platter. Top with hot tomato sauce, sprinkle with cheese and garnish with oregano. Serve immediately and enjoy!
Eggs in Purgatory
2 cups Tomato Sauce
1 TB Extra Virgin Olive Oil
2 Eggs
Salt and Cracked Pepper
Directions: Heat oil in non-stick over medium heat. Add tomato sauce and bring to a simmer. Crack eggs into sauce and continue to cook sunny-side up until egg whites and yolk are solid. Season with salt and pepper. Serve immediately with spoonful of sauce.
White Wine Tomato Marinade
1 cup Tomato Sauce
1/2 cup White Wine
1/2 cup Extra Virgin Olive Oil
1 cup Onion, large chopped
4 TB Garlic, chopped or minced
2-3# Beef, Pork or Chicken
Directions: In large zip-top bag, combine all ingredients. Add favorite cuts of meat. Close bag and carefully toss meat in marinade. Lay bag flat on a tray and place in refrgerator. Allow to rest in marinade for minimum of 1 hour or up to 2 days. Remove meat and discard bag. Allow meat to come to room temperature and then grill or roast meat as desired.
