Author: Robert Andrews

TEMPERATURE

• Do not start your pot with hot tap water. The hot water leaches microscopic amounts of lead and other chemicals from your pipes. Always start with cold tap water.
• Do not put pasta into cold water. Under normal conditions that is… Put your pasta into water that is at a rolling boil so it will cook consistently.
• That being said, if you are making overnight pasta, after you put your pasta into the water put the pot into the refrigerator so it does not mold overnight.

TIPS ABOUT THE PASTA ITSELF

• When you cook pasta, put a couple tablespoons of the salted pasta water into your sauce.  It will help the sauce stick to the pasta.
• If flavor is more important than sauce, toss the pasta with a couple tablespoons of butter before putting on the sauce.

TIPS ABOUT THE SAUCE

• For a meat sauce, use about two thirds 85/15 lean ground chuck and one third ground pork ( for a bit of sweetness )
• For a vegetable sauce be sure to your your mirpois trio:  Carrot, celery and onion
• You can enhance your sauce with a bit of wine.  White wine gives a good fresh flavor.  Red wine gives a stronger bold statement.
• Sear your tomato paste before putting it into your sauce.  It will help develop the flavor and concentrate the sugars.

Foods and Nutrients to Increase

• Whole Grains
• Vegetables
• Fruits
• Low-fat or fat free milk
• Yogurt
• Cheese
• Vegetable Oils
• Seafood
• Monounsaturated Fats – Canola, olive, corn, peanut and soybean
• Polyunsaturated Fats – Nuts, seeds, olives, avocados

More than one third of all calories consumed in America are solid fats and added sugars.

Foods and Food Components to Reduce

• Added sugars
• Solid fats – Fatty animal-based foods, well marbled meat, poultry skin, bacon, sausage, butter, whole milk
• Trans fats – Vegetable oils that are partially hydrogenated such as cookies, donuts, pastries and crackers
• Refined grains
• Sodium

Eat right with MyPlate Guidelines

 

This information gleaned from the Academy of Nutrition and Dietetics.  Summary presented here with permission.

We should have less than 2,300 milligrams per day.  That’s about 1 tsp of salt per day.  If you have high Blood Pressure, this amount should be closer to 1,500 milligrams per day.

Focus on Fresh Foods

Highly processed and ready-to-eat foods are usually high in sodium.  Eat these foods occasionally, not on a regular basis.  Cheese and cured meats (such as bacon, sausage, hot dogs, luncheon meat) are also high in sodium.  Use fresh, lean meats, poultry, fish, dry and fresh beans and peas when possible.

Fresh fruits and vegetables are naturally low in sodium

Cook more often at Home

When you cook, you can control the amount of salt.  Use little to no salt where possible.  When using canned vegetables, absolutely don’t add any more salt.

Try using herbs, spice rubs and fruit juices in cooking, rather than salt.

Taste your food before salting it.  Light only as you need it, not as a habit.

Try new flavors

Skip the salt and try Grandpa's Thunder Powder or Arghhh Powder.  Use salt-free seasonings such as herbs, spices, garlic, vinegar, pepper or lemon juice.

Read food labels

Compare the amount of sodium listed to other products.  Look for foods that say low sodium or no salt added.

Use caution with condiments

Soy sauce, ketchup, pickles, olives, salad dressings, etc are usually high sodium.  Use only a little bit when you do choose to use it.

Allow your taste buds time to adjust

It takes time for your taste buds to desensitize themselves to salt.  Food may taste differently at first, but it is possible to acquire a taste for foods with less salt.

Try any of these three salt-free seasoning blends

Mix Herb Blend
– 1/4 C dried parsley flakes
– 2 TBL dried tarragon
– 1 TBL dried oregano
– 1 TBL dill weed
– 1 TBL celery flakes

Italian Blend
– 2TBL dried basil
– 2 TBL dried marjoram
– 1 TBL garlic powder
– 1 TBL dried oregano
– 2 tsp thyme
– 2 tsp crushed dried rosemary
– 2 tsp crushed red pepper

Mexican Blend
– 1/4 C ground cayenne pepper
– 1 TBL ground cumin
– 1 TBL ground onion powder
– 1 tsp dried oregano
– 1 tsp ground garlic
– 1 tsp ground red chili pepper
– 1/2 tsp ground cinnamon

This information gleaned from the Academy of Nutrition and Dietetics.  Summary presented here with permission.

 

• Citrus can be frozen whole and intact. Defrost overnight and you are good to go.
• Avocado can be depitted, then scooped from its skin.  You can (but it is not necessary) toss it in lime juice, and then freeze.  Store frozen pieces in a freezer bag.
• Buttermilk can be frozen.  Since you usually don’t need too much of it at any one time, freeze it in ice cube trays so that you have a small portion ready for use.
• If you need browned ground hamburger, pork, etc… buy a larger portion and cook it all.  The ground meat will freeze well.  A vacuum seal storage bag works best.
• Coffee and tea can be frozen for making iced coffee or for cooling down a hot cup of coffee without watering it down.
• Shredded cheese freezes well.  A seal a meal bag is best, but it can be used for anything where the cheese is melted, such as pizza, etc.
• Extra smoothie can be frozen in ice cube trays for using for future smoothies.
• You can freeze herbs from your garden when they are packed in oil.
• Juiced lemon or lime can be frozen in an ice cube tray for cooking or for drinks
• Ginger freezes well whole.  If you want though, you can shred it and freeze it in cubes of water.
• Broth can be frozen easily.  Leave about 1/2 inch at the top.  After it is frozen, add 1/4 inch water and refreeze it.  The water will act as freezer burn protection.  When ready to use, melt the freezer burn off with water, dump it, then you are ready to go.
• For making jam out of season, juice a Seville orange and keep the guts and seeds because they are as high in pectin as many of the commercial products.
• Spaghetti sauce with meat is difficult to can.  Instead, you can freeze it, and it will last for about a year.
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