KitchenHacks

TheUltimateCollectionOfSecrets,Tips,&Tricks

KatieMankoff&AdamMankoff

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Dedication:

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Melissa,Tania,John,Jen,JackandBig.

Intro

Meetyournewbestfriendinthekitchen,KitchenHacks.Youwon’tevercookwithoutit
byyourside!Tomaximizelearning,approachtheseideaswiththeeagernessofanewbie
and the willingness to try new things. Instantly improve your skills in the kitchen,
regardless of your experience, and prepare to better yourself with an open mind. Now
let’shavefun,makegreatfood,andgetstarted!

TableOfContents

Appetizers

Baking

Beans

Breads

Breakfast

Butter

Candy

Cookies

CookingwithKids

CrockPots&SlowCookers

Dips

Eggs

Fish&Seafood

Frostings

FrozenTreats

Fruit

Frying

Grilling

HealthyCooking

Dairy:What’sHealthy?

HealthyOils,FatsandProteins

KickUptheFlavor!

PickYourMeatsCarefully

PreparationMatters

SaltSmarts

Meats

MicrowaveCooking

Nuts&Seeds

Pastas

Pizza

PlanningAhead

Potatoes

Salads

Sautéing

SavvyShopping

Snacks

Soups&Chili

Spices,Seasonings&Sweeteners

SubstitutionSecrets

Sugar

Tacos

ToolsoftheTrade

VeganEating

Vegetables

Web-BasedCookingHelp

MoreCookingTipsandTricks!

Appetizers

1.

How Much To Make: Throwing a dinner party with refreshments before the

meal?Theruleof4to6horsd’oeuvresperpersonshouldwork.Ifit’scocktailsonly,
planfor8to10horsd’oeuvresperperson.

2.

No-CookSuccess:Don’thavetimetocook?Setoutcheeses,simplespreadsand

bread, crackers, and cut veggies. Get creative with presentation, such as serving
spinachdipinabreadbowl.

3.

ColorsOfTheRainbow:Whenmakingaveggietray,thinkcolor.Amixtureof

red,yellow,andgreenismuchmorefunthanveggiesallthesamecolor.

4.

No-Wash Bowls: To serve dips, hollow out bell peppers or use bread bowls.

Whenfinished,noneedtowash.Simplyeatorthrowaway!

5.

FreeYourFridge:Planningtohaveapartywithappetizers?Cleanoutthefridge

the day before to ensure you have adequate storage space. Use an ice chest for
additionalspaceifneeded.

6.

VarietyIsBest:Whenhostingapartywithappetizersasthemainfood,besureto

provideavariety.Keepinmindguestswhomayneedlow-calorie,kosher,diabetic,
gluten-free,orvegetarianoptions.

7.

HelpfulWarnings:Ifyouareservingappetizerswithcommonallergenssuchas

peanuts and shellfish, be sure to warn your guests. Cute tags can be added to the
servingtraysthatsay“MadewithPeanuts,”etc.

8.

StereotypesAndSuch:Whenpreparingyourappetizers,consideryourguestlist.

Youngerguestswilllikelyeatmore,andolderguestswillusuallylimitthemselvesto
justafew.Activepartygamesmaycreateaneedformoreheartyfoodchoices.

9.

Small Servings: Appetizers are meant to be small and eaten on the move. If

utensilsarerequired,it’snotanappetizer.

10.

Cold,Warm,AndHot:Runningoutoffoodisaparty-killer.Makesurethereis

alwaysfoodavailablebyhavingacoldappetizer,aroom-temperatureappetizer,and
ahotone.

11.

Money Misers: Appetizers are great money-saving foods for parties. You only

need small amounts of ingredients for each serving. You can get almost 30 small
pieces of toast from one baguette! Spend less on the main course by filling your
guestsupwithappetizers.

12.

Lost Beverages: Typically drinks accompany appetizers. To help guests keep

from misplacing their beverages, give them wine charms or personalized beverage
holdersasanicetouch.TherearesomegreatideasonPinterest.

13.

Chill The Wine: Like your wine chilled? Freeze grapes and use them to keep

winechilledinyourglasswithoutaddingwater,whichtendstodilutethetaste.

14.

Dried Up: Making dried tomatoes for your appetizer is not hard, but does take

time. Cut lengthwise and place on an oiled or parchment-lined baking sheet in an

ovenpreheatedto190degreesF.Allowabout10hoursfordrying.Letcoolandthen
sprinklewithseasaltand/oroliveoilandstoreinaglassjarinthefridge.

15.

TeaSandwiches:Havefunbycoloringcreamcheeseinprettypastelcolorsfor

teasandwiches.Usejustafewdropsoffoodcoloringandblend.Addsomesugarand
vanillaforalittlesweetness.

Baking

1.

TowelIt:Greasebakingpansusingapapertowel.Rubalittlebitofshorteningor

butteralongallareasofthepan(iftherecipecallsforagreasedpan).

2.

BakingUtensils:Makesureyouhavebothliquidanddrymeasuringspoonsand

cups,andthespecifiedpansizes.Recipesrequireastandarddry-measuringcupfor
dryingredients,whichincludeflours,cocoapowder,granulated(brownandregular)
sugar,cornmeal,andpowderedsugars.

3.

TricksOfTheShell:Fingersaren’tgoodforretrievingeggshells.Wheneggshell

piecesfallinthebatterormixture,usetheemptyhalf-shelltoscoopthemout.

4.

Rack Rules: Wondering which oven rack to use? The middle rack is the best

choiceforbakingunlessotherwisespecified.

5.

PiePreparation:Ifbakingmorethanonepie,loweryouroventemperature.Ifthe

2 pies are different, use the lowest oven temperature of the two recipes. Bake on
separatebakingsheets.

6.

Don’t Go Changing: When baking, don’t change the recipe. Cooking can be

modified,butbakingisanexactscience.

7.

Only the Best: You get out what you put in. Use the freshest dairy, fruits, and

spicestogivethebestbakingresults.

8.

Beating Basics: Don’t over-beat or under-beat your cake batter or you risk

changingthecake’stextureorvolume.Oneminuteofmixerbeatingtimeisthesame
as150strokesbyhand.

9.

BestEggs:Unlessabakingrecipecallsforaspecificsizeofegg,choosemedium

tolarge.Largeeggscancausecakestofallwhilecooling.

10.

ShineOn:Shinyaluminumpansreflectheataway.Whenbakingcakesthiswill

resultinasoft,goldencrust.

11.

Chocolaty Dust: When a recipe calls for dusting the tins with flour, try

somethingtastierinstead-usealittleofthedrycakemixorsiftedcocoapowder.

12.

CrackingUp:Doesyourcakecrackwhenbaking?Thismeansyourovenistoo

hotortherackisplacedtoohighintheoven.

13.

Baking Powder Basics: Did you know baking powder loses its strength? Test

yours-pourhotwaterintoasmallbowlandadd1teaspoonofyourbakingpowder.
Itshouldfizzlikecrazy.Ifitdoesn’t,itneedstobereplaced.

14.

Butter Means Butter: Butter, margarine, and shortening are often not

interchangeable in recipes. The fats are different and may change the result of the
recipe.

15.

Extract Or Flavoring: What’s the difference? Extracts are required to contain

thenaturalflavor.Flavoringsandimitationsmaybemadeartificially.

16.

Cold Concoctions: When using extracts for cooking, add them when your

mixture is cold. If added when the mixture is hot, some flavor may be lost due to

evaporation.

17.

PackItIn:Brownsugarshouldbemeasuredbypackingitinadry-cupmeasure,

whetherspecifiedornot.Withbrownsugar,packingisalwaysassumed.

18.

Trade-Off Cakes: Missing the right size cake pan? Two 8-inch square baking

panswillworkinsteadofa13x9-inchbakingpan.

19.

NoPeeking:Don’topentheovendoorwhileyourdessertsarebaking.Eachpeek

letsout20%ormoreoftheheat.

20.

Repurposed Tools: A chopstick or broken kitchen tool handle can be stored in

the flour container as a measuring cup level. This prevents dirtying another utensil
eachtime.

21.

Cool Off: Run out of cooling rack space for pies? Use an upside-down muffin

panasanextracoolingrack.Themiddlespacebetweenmoldsallowsfreeairflow.

22.

Parchment Pointer: When rolling piecrust, place dough between 2 sheets of

parchmentorwaxedpaper.Thisavoidstheflourmessandmakesforamoretender
crust.

23.

TrueTrifecta:Chocolate,vanilla,andsaltaremadeforeachother.Usevanillato

givechocolateasmoothtaste,andsalttoenhancethechocolatetasteandbalancethe
naturalsweetness.

24.

MuffinMastery:Ifyouwantyourmuffinstoslidefromthepanwithoutsticking,

placethehotpanonawettowelfirst.Theyshouldsliderightout.

25.

Take The Cake: For parties, don’t pre-slice your cake more than 20 minutes

aheadorthecakewilldryout.

26.

EmbraceTheBrown:Whenbananasturnbrown,don’ttossthemout.Peeland

freezethemtouseinbananabreadlater.

27.

BountyOfBerries:Buyberriesinseasonatacheaperprice.Freezethemona

cookie sheet and then place in zippered freezer bags. You’ll have perfectly frozen
individualberriesratherthanamushymess.

28.

SoakingForSuccess:Ifraisinsarecalledforinarecipe,tryplumpingthemfirst.

Measuretheamountofraisinsrequiredbytherecipe,coverwithveryhotwater(not
boiling)andallowthemtosoakandplumpfor2to5minutes.

29.

Rockin’Raisins:Trysoakingraisinsincolainsteadofwater.Colaplumpsthem

upandaddsadeliciousspiciness.

30.

RaisinRatio: Raisins often sink to the bottom of the cake batter. When adding

raisinstobatter,stironly1/4oftherecipeamountintothebatter.Pourthebatterinto
yourpanandtopitwiththereservedraisins.

31.

Floating Fruit: When making blueberry muffins, toss fresh blueberries with a

tablespoon of flour to keep them from sinking to the bottom. The flour helps them
sticktothebatter.

Beans

16.

SoakIt:Mostbeansmustbesoakedbeforecooking.Generallytheyshouldsoak

a minimum of four hours to ensure a shorter cooking time and prevent a loss of
nutrients.

17.

SkipTheSoak:Somebeansarereadytocookanddon’trequiresoaking.Ifyou

wanttocookrightaway,chooselentilsorsplitpeas.

18.

Save The Salt: When cooking a pot of beans, wait until they are fully cooked

beforesaltingthem.Saltingearlyinthecookingprocesscanhardenthebeans.

19.

ThinBeans:Ifyourpotofbeansistoowateryandthin,remove1/2cupofbeans,

mashtheminasmallbowl,pourthembackintothepot,andstirtothicken.

20.

TossTheWater:Throwoutthewaterusedtosoakyourbeansandthenusefresh

watertocookthem.Thiswillreducetheriskofintestinalgas.

Breads

1.

CrispOrSoftCrust:Forbread,usingwaterintherecipemakesacrispiercrust.

Ifyoupreferasoftercrust,usemilkinstead.

2.

BeatingTheBrown:Ifyourbreadisbrowningtoomuchinyouroven,removeit

andmakeatentovertheloafwithaluminumfoiltoshielditfromdirectheat.Return
totheoventofinishbaking.

3.

HealthyEggs: Want bread that’s lower in cholesterol and fat? To reduce these

unhealthyingredients,substitute2eggwhitesforawholeegg.

4.

Flour Fouls: Self-rising and all-purpose flours are not equal. Self-rising flour

includessaltandbakingpowder.Tomakeyourown,add1cupall-purposeflourto1-
1/2teaspoonsbakingpowderand1/2teaspoonsalt.

5.

YouthfulYeast: When buying, check the expiration date and always select the

freshestavailable.Yeastlosesitsstrengthovertime,resultingindelayedrisingtimes.

6.

FoamyProof:Ifyouhaveactivedryyeast,“proof”ittotellifit’sactive.Todo

this,take1/4cupwarmwater,add2-1/4teaspoonsyeastand1teaspoonsugar,then
allowthemixturetositfor5-10minutes.Ifitfoams,it’sgood;ifnot,throwitaway.

7.

BreadHoles:Doesyourbreadhaveunwantedholesinit?Thisisaresultofthe

airnotbeingpressedoutbeforeformingtheloaforfromallowingthedoughtorise
toolong.

8.

DoughyBottom:Don’tleavebreadinpanstocool.Alwaysremovefrompans

andplaceoncoolingracksafterbakingsoaircancirculateandpreventsogginess.

9.

SlowTheSlice:Don’tcutfreshlybakedbreadtoosoon.Doingsomaynegatively

alterthetexture.Coolitforatleast2hoursbeforeslicingifinarush,butrestingit
overnightisrecommended.

10.

FreezerOverFridge:Keepingyourbreadintherefrigeratorwillmakeithard.It

willstayfreshupto3monthsifkeptinthefreezerandthenthawtoasoftertexture.

11.

Tasty Toppings: Before baking bread, add some tasty toppings. Brush dough

withoilorwaterandthensprinkleonsunflowerseedsorothergrainsfortextureand
taste.

12.

Similar But Not Equal: If you’re using a bread maker, do not use recipes

intendedfortheoven,andviceversa.

13.

Experiment With Flavor: Try tossing some flavorful additions in your dough.

Foods like olives, bacon bits, and cheese all bake nicely in a loaf of bread. Avoid
additionsthatcontainalotofwater.

14.

KeepItFresh:Whenpossible,usefreshlygroundwheat.Thismakesforsofter

breadthatismorenutritious.

15.

SaltAndYeast:Whencombiningingredients,don’tcombinesaltandyeastalone

aheadoftime.Theydon’tplaynicelytogetherunlesstheyhaveflourtohelp.

16.

Just Right: When developing your yeast, use hot water. If you can hold your

fingerinitcomfortably,it’snottoohot.

17.

KeepItKosher:Ifyouusekoshersaltinyourbreadrecipe,youneedtoadjust

thequantity.Useabout1/2teaspoonlessthanmostrecipescallfor,unlesskoshersalt
isspecified.

Breakfast

1.

Fabulous French Toast: French toast is all about the bread. Experiment with

breadsotherthanwhite,suchasTexastoast,wholegrain,andoat-nutvarieties.

2.

MixtureMedleys:WhenmixingtheeggandmilkmixtureforFrenchtoast,add

in a little sugar and vanilla for some extra sweetness. Cinnamon is a good addition
too.

3.

StaleSuggestion:FreshwhitebreadcanfallaparteasilywithheavyFrenchtoast

coating.Tryusingthemorestalepiecesofbreadthatwillwithstandtheextraweight
andmoisture.

4.

Perfect-Size Pancakes: Re-purpose an empty ketchup bottle by using it for

pouring pancake batter. The squirt nozzle allows you to dispense just the right
amountofbatterintothepanwithnodrips.

5.

BakedBacon:Cookbacononapanina400degreeFovenfor10minutestoget

itevenlydone.Therewillalsobelesstocleanafter.

6.

FlatBacon:Tolessencurlingbacon,dipitincoldwaterbeforecooking.

Butter

1.

SoftenButterFast:Ifyourrecipecallsforsoftenedbutter,useacheesegraterto

shredcoldbutterintopiecesthatwillsoftenquickly.

2.

Spread It On: If you need softened butter to spread on bread quickly, place a

warmedbowlorpanoverthebutterdish.Thebutterwillbesoftinnotime.

3.

FriendlyFat:Ifarecipecallsforbutterormargarine,donotuselow-fatversions.

Theywon’tworkaswellastherealthing.

Candy

1.

WeatherWarning:Beforemakingcandy,checktheweatherforecast.Sunnyand

dry days are great for candy making, but rain and high humidity can cause setting
problems.

2.

ThermometerTactics:Forcandymaking,getagoodcandythermometer.You

can make candy without one, but it’s harder for beginners in particular. One with a
metalclampthatclipsonthepanishelpful.

3.

TestTime:Alwaystestthatyourthermometerisaccurate.Placeinaboilingpan

of water to check the temperature. It should be 212 degrees F. Adjust cooking as
necessary.

4.

MeasureBeforeMixing:Measureoutallcandymakingingredientsbeforehand.

Getting the temperature to 220 degrees F takes a while, but you want to have
everythingreadywhenithitsthatpoint.

5.

Flat-BottomPans:Whenmeltingsugars,useaheavy-dutysaucepanwithaflat

bottom.Thiswillhelppreventscorching.

6.

LowAndSlow:Dissolveyoursugarintotheliquidingredientsoverlowheat,and

then slowly bring to a boil. Once dissolved, don’t stir the sugar mixture unless
indicatedbytherecipe.

7.

DryItOut:Youdon’twantmoistureinyoursugar.Onegoodwaytoabsorbany

extramoistureinyoursugarcontaineristodryitforafewhoursinacontainerwitha
desiccantpacket.

8.

SugarBurns:Thetemperatureofsticky,boiledsugarcanexceed320degreesF.

Thehumanbodytemperatureisabout98.6degreesF.Ouch!

9.

AttentionPlease:Candymakingdeservesyourundividedattention.Forsafety

reasons,banthekidsandpetsfromtheroomtoavoiddistractions.

10.

Protect The Fingers: Always use a wooden spoon greased with oil to stir the

melting sugar mixture. The oil helps prevent sticking. A metal handle gets too hot
andcanburnyourhands.

11.

Steam Burns Too: When sugar syrups bubble up, they make a lot of very hot

steam. Adding creams and other ingredients makes it worse. Wear oven mitts that
coverhandsandforearms,andholdthepanfarfromyourfacewhenpouring.

12.

Super Sugar: When making candy, always use a fresh, unopened package of

sugartoensurepurity.

13.

Save The Salt: When making candy, use unsalted butter unless the recipe says

otherwise.Unsaltedbutterisfresherthansaltedbutterandgivesbetterresults.

14.

ScorchingIsASign:Ifyoucannotstiryoursugarmixturebeforeitscorcheson

thebottom,yourburneristurnedtoohigh.There’snogreatfixforthis,sotossitout
andstartfreshatalowertemperature.

15.

SizeMatters:Usethespecificsizepancalledforintherecipe.Usingadifferent

sizecanalterthecookingtimeandimpacttheresults.

16.

Double Is Trouble: Unless you are a candy making pro, don’t try to double a

recipe to save time. Making separate batches will ensure the ingredients are correct
forthedesignatedcookingtime.

17.

Mixing It Up: When you need to melt chocolate with water or other liquid,

combinethematthestartofthemeltingprocess.Thiswillkeepthechocolatefrom
turninggritty.

18.

Oven-MeltedChocolate:Putmincedchocolateinametalbowlthenplaceitin

theoven.Thetemperatureshouldbesetto110degreesoratthelowesttemperature
setting(withthedoorslightlyopen).Thechocolatewillmeltinabout60minutes.

19.

Take A Dip: Make a dipping chocolate coating for candies and other treats by

adding1tablespoonvegetableoilto6-8ouncesofsolidchocolateandmeltingthem
together.

20.

Super Storage: All kinds of chocolate need proper storage to avoid absorbing

other odors. Wrap it tightly and store at around 65 - 68 degrees F and about 50%
humiditytokeepitgoodforalmostsixmonths.Darkchocolatecanlastlonger.

21.

No Scraping: It’s tempting to scrape every fudgy bit from the sides of your

saucepanorbowl,butdon’t.Itwillmakethefudgetoogritty.

22.

BeatTheBlooms:Chocolatecan“bloom”whenstoredattemperatureswarmer

than75degreesF.Awhitecocoabutterfilmmaydeveloponthesurface.Itdoesn’t
lookgreat,butit’ssafetoeat.

23.

Fine Like Wine: Dark chocolate is an amazing confection. It contains healthy

antioxidantsandgetsbetterasitages.Justrememberthatandyou’llfeellessguilty.

24.

Dram I Am: Flavorings in a dram? You need to know that a dram is a

measurementequalto1teaspoon.

25.

IgnoreTheFridge:Coolcandyslowlyatroomtemperature.Don’tbetemptedto

speeditbycoolingintherefrigerator.

26.

GetSilly:Sometimesthekeytofindinganewanddeliciouscandycombination

istrialanderror.Chocolatewithbacon…yum.Candiedjalapeños…spicyyum!

27.

HeatItUp:Tokeepmeltedchocolatewarmlongeraftermelting,placethebowl

onanelectricheatingpad.

28.

Treats For A Year: Make homemade fudge and caramel. These treats can be

frozenandenjoyedforuptoayear.

29.

Chocolate Creativity: Don’t toss out remaining dipping chocolate! Nuts,

pretzels,raisins,marshmallows,cookies,andfruitscanallbedippedforacandy-like
snack.

Cookies

1.

TakeAChill:Chillyourcookiedoughbeforebaking.Leavingcookiedoughin

thefridgeovernightallowsittoabsorbliquidsandresultsinafull,yummycookie.

2.

Keep‘EmApart:Storedifferentkindsofcookiesinseparatecontainers.Moist

cookieswillsoftencrispyones.

3.

ChewyOrCrispyCookies:Likechewyorprefercrispy?Bakingyourcookiesa

littlelessresultsinchewiercookies.Bakingalittlelongermakesthemcrispier.

4.

Melting Magic: Want to know the magic secret to chewy cookies? First, melt

your butter halfway in a just-warm oven. Then cool it to room temperature in the
fridgebeforecreamingwithsugar.

5.

CookieCravings:Whenmakingcookiedough,makeanextrarollandfreezefor

later cravings. Roll it into a log shape, wrap tightly in wax paper, and store in a
plasticzipperbaginthefreezer.

6.

PicturePerfect:Whenmakingchocolatechipcookies,setsomeofthechocolate

morsels aside. Place a few of them on top of each cookie before baking for a
beautifulpresentation.

7.

Halloween Helps: Got leftover Halloween candy? Chop chocolate candies or

candycornpiecestouseinplaceofchocolatechipsincookies.

8.

BurnedBatch:Whenyouburnthebottomsofabatchofcookies,don’tthrow

themout.Useacheesegratertoscrapeofftheburnedpart.Spreadchocolatefrosting
betweentwocookiestomakechocolatecookiesandwiches.

CookingwithKids

1.

GoSlowly:Withkids,expectcookingtotakelongerthanitwouldtakeyoualone.

Foryoungchildren,theexperienceisasimportantastheendresult.

2.

Embrace The Mess: Cooking with kids is messy. Lay a vinyl tablecloth or

showercurtainonthefloorbeneathwhereyou’reworkingandhavefun.

3.

ChooseWisely:Pickarecipethekidslike,withage-appropriatesteps.Makesure

youhaveeverythingreadyandhandyaheadoftime.

4.

Don’tStarve:Ifyou’recookingyoureveningmealwithkids,trytodosomeprep

beforetheyjoinyou.Thiswillhelpyougetdinneronthetablesooner.

5.

NothingFancy:Putthekidswashableordisposableclothing.They’regoingto

getdirty,evenwithanapron!

6.

HairyHabits:Explainhowhairscanfallinfoodwhilecooking,makingameal

unappetizing.Havelonghairpulledback,awayfromfaces.Hatshelptoo.

7.

CleanlinessMatters:Makesurehandsarewashedbeforecookingandfrequently

throughout.Explaintheneedtowashbetweentouchingrawfoodsandotherfoods.

8.

WashWithWords: Teach children that to clean hands adequately for cooking

they should use soap and water. They should rub their hands together vigorously
whilesingingtheABC’stomakesuretheyscrublongenoughbeforerinsing.

9.

Bad Bacteria: Discuss food borne bacteria and how children can protect

themselves. Also, require them to use a clean spoon each time they taste to avoid
spreadinggerms.Andremindthemthatfingerlickingisnotalloweduntiltheend!

10.

ReadingRecipes:Haveolderchildrenreadthestepsandgatherwhat’sneeded.

Discussthestepsandmakeagameplanofwhatneedstobedonenext.

11.

Picture Time: Younger children will learn better with their senses. Explain

what’scookingbyshowpicturesasyougoalongtobetterengagewiththem.

12.

MovingOn: Cooking is good for improving fine motor skills. Stirring, cutting,

anddecoratingalsohelpwithhand-eyecoordination.

13.

Learn As You Cook: Discuss the ingredients you are using, where they come

from,andhowtheyareprepared.Differentaspectsofcookingcanenhancesomany
learningopportunities.

14.

TastyTasting:Encouragetastingastheycook.Itmakesforamoreeducational

andenjoyableexperienceandencouragesthemtotrynewthings.

15.

AgeRatings:Youmayseerecipesthathaverecommendedageguidelines.Know

yourownchild’sabilitiesandwhattheyarecapableofandenjoydoing.

16.

JustRelax: If you’re stressed, your kids will find cooking less pleasant. If you

arerelaxed,yourkidswilllearntolovecooking.Ifyou’renotanexperiencedcook,
startwitheasyrecipesandyoucanlearntogether.

17.

OnlyTheBest:Buythebestin-seasonfruitsandveggiespossible.Discusswhat

isavailableduringdifferentseasonswhereyouliveandwhyit’sbesttobuylocally
andorganicallywhenpossible.Getyourchildrentoappreciatefruitsandveggiesata
youngage.

18.

Embrace The Dirt: Seeing the dirt on fruits and veggies tells kids where their

food came from. Discuss the growing and harvesting process. If there is a farm in
yourarea,seeifit’spossibletopicksomeproduceyourselves.Explainhowtoclean
theproducebeforeusingoreating.

19.

RollingOn:Oneofthemostfunbakingactivitiesforkidsisusingtherollingpin.

Letthemrolloutcookiesandcrusts.It’sagreatwaytoworkoffpent-upenergy!

20.

Meat Decisions: Eating meat or going vegetarian/vegan is a personal choice.

Helpeducateyourchildrensotheycanmaketheirownchoiceoneday.Thebeefwas
onceamooingcow.Thebaconcamefromanoinkingpig.

21.

KnowWhenToSayWhen:Cookingisfun,butknowwhenthey’vehadenough.

Whentheygetboredandwhine,you’llgetupsetandthefunexperiencewillbeover.
Knowwhentoletthemstopparticipating.

22.

Learning From Cooking: Use cooking as an experience to improve learning

skills. Reading, science, and arithmetic are all parts of cooking. Don’t waste the
opportunity.

23.

Delicioso:Cookingandeatingfoodsfromothercountriesandculturesisagreat

way to learn more about the world. Learning new culinary words improves
vocabularyskills.Bonappétit!

24.

NutritionNeeds: Children’s diets are often lacking in essential nutrients due to

over-processed convenience foods. Discuss the health benefits from eating freshly
preparedmeals.Iftheymakethefood,they’llbemoreapttotryittoo.

25.

JunkTheJunk:Ifyouhavekids,don’tstockyourkitchenwithjunkfood.Out

ofsight,outofmind.Buydeliciousbuthealthysnacksforthemandyourself.

26.

Bonding Time: Use the process of preparing a meal to bond and build a

relationship with your child. Cooking together requires teamwork and sharing and
createsgoodmemoriestolastalifetime.

CrockPots&SlowCookers

1.

SimpleCleaning:Oneofthebestthingsaboutslowcookersistheeasycleanup.

Becausemoistureisretainedeasily,scorchingshouldbeminimal.Ifyourpotishard
toclean,itmayhavebeenonhighheattoolong.

2.

ExperienceTeaches: Each slow cooker is different. Adjust times as needed to

ensurepropercookingtimesandmoisturelevels.

3.

CookAndFreeze:Don’tcookasmallerportionofarecipeinyourcrockpotor

theheatingwillnotbecorrect.Makethewholerecipeandfreezeformealsanother
day.

4.

FabulouslyFull:Whencookingwithacrockpot,forbestresultsdon’tover-fillor

under-fill.Fillingthepotabout1/2–3/4fullistheproperamount.

5.

LimitLiquids:Cookingwithacrockpotretainsalotofmoisture.Practicewith

yourrecipestoseeifyouneedtoreducetheamountofliquidrequiredinacrockpot.

6.

NoPeeking:Openingthelidforastirorpeekaddsalmost15to20minutesto

neededcookingtime.Leaveitaloneandletitcook.

7.

IceAdvice:Don’taddfrozenorverycoldfoodtoyourslowcooker.Theaddition

canleadtoanunsafecookingtemperature.

8.

WatchTheWine:Ifyou’readdingwineasaflavoring,becarefulnottousetoo

much.Thealcoholwillnotevaporateasmuchasinahigh-heatpanonthestovetop.

9.

PowerProblems:Didthepowergooutwhileyouweregoneordidyouforgetto

turnthepoton?Throwthefoodoutandstartagain.Theextratimeittakeswillbe
betterforyourhealth-don’triskgettingfoodpoisoning.

10.

Stay Cool: Using a slow cooker in the summertime is a great way to keep the

housecool.It’salsoanalternativetogrillingwhenyoudon’tfeellikecookingover
theheatoutside.

11.

ThickenUp:Ifthesauceorsoupinyourslowcookeristooliquid,takethelid

offforthelast30minutesofcooking.Someoftheliquidwillevaporate,makingthe
sauce/soupthicker.Keepaneyeonittomakesureonlyasmallamountevaporates.

12.

Seafood Sensitivity: Seafood doesn’t like to cook in a slow cooker. Delicate

seafood like shrimp should be added in the last hour of cooking to keep it from
becomingrubbery.

13.

Healthy Slow Cooking: Some studies have shown that long and steady

temperature cooking is healthier. Fast, high-heat cooking may contribute to heart
disease,canceranddiabetes.Embracethebenefitsoftheslowcooker!

14.

Layer In Order: Recipes give a certain order in which ingredients should be

combined. It’s imperative that you layer ingredients in a crockpot in the order
providedbytherecipe.

15.

CoolIt:Bringyourcrockpottoroomtemperaturebeforewashing.Coldwateron

ahotpotcouldcauseittocrack.

16.

HotYouGot:Oldercrockpotsusuallycookatlowertemperatures.Duetopublic

demand,newermodelscookathighertemperatures.Makesureyouknowyourtemps
whenreplacinganoldermodel.

17.

BitOfBurn:Ifyourstewscorchesabitonthebottomoftheslowcooker,don’t

panic.Stirinalittlemilktohelpreducetheburntaste.

18.

Where’sTheBeef:Choosingtherightcutofbeefisimportantforacrockpot.For

bestresults,usestewbeef,shortribs,orbrisketinsteadofsirloin.

19.

Mix It Up: The beauty of one-pot cooking is that you can combine many

nutritional needs in one pot. Combine your veggies, meat, starch, and dairy with
seasoningsandcookallatonce.

20.

Cheaper Meats: By cooking at low heat, you can use less expensive, yet

flavorfulcutsofmeat.

21.

BrownBefore:Slowcookersdon’tbrownthemeatyouputinside.Ifyouwant

yourmeatbrownedforyourdish,doitbeforeaddingittotheslowcooker.

22.

Doing Rice Right: Add your rice to your crockpot when it’s set to high and 2

hours remain to cook. If your crockpot is cooking on the low setting, add the rice
when2hoursand45minutesarelefttocook

23.

Dump Dessert: Learn the secret of “dump cakes.” With just a few simple

ingredientslikepreparedcakemix,cannedfruit,andbutter,youcanhaveadelicious
andeasydessertinabout40minutes.

24.

Rice Is Nice: Use your crockpot as a rice cooker. Spray the inside with a non-

stick spray. Add the usual 2:1 ratio of water to rice. When cooking brown rice,
increasewaterby1/2cup.Cookonhighfor2hours.

Dips

1.

MintyPeaDip:Peasindip?Yep,trythissnackdiprecipe-mash1/2cupthawed

frozenpeaswith1tablespoonofmincedmintand2teaspoonfreshlysqueezedlime
juice.It’sdeliciouswithwhole-wheatpretzels!

2.

DeliciousDips:Preparedipsacoupleofdaysahead.Itsavestimeandallowsthe

flavorsoftheseasoningstoblendtogethernicely.

3.

Fresh Guacamole: Guacamole is delicious and avocados provide a helping of

healthy oils. Store prepared guacamole in tightly sealed zipper bags (with the air
pressedout)todelaybrowning.

Eggs

1.

PanPreference:Whencookingfriedeggs,anysizepanwillwork.Trytomatch

thenumberofeggsyou’recookingtothepansizewhenpossible.

2.

TimingTheTop:Gettingaperfectlycookedfriedeggtopistricky.Tocookthe

whitesbutkeeptheyolksalittlerunny,coverthepanmid-cookingtotrapheatand
steamthetops.

3.

Hard-BoiledOrRaw:Havetroubletellingboiledeggsfromrawinthefridge?

Holdthemuptoalight.Ifanylightisvisiblethroughtheegg,it’sraw.

4.

Fluffier Beaten Eggs: Need the fluffiest beaten eggs? Bring the eggs to room

temperaturebeforebeating.

5.

Fresh Or Old Eggs: Remember that fresh eggshells appear rough and chalky.

Oldereggswillhaveasmootherandshinierappearance.

6.

Easy-PeelEggshells:Whenhard-boilingeggs,addtwotablespoonsofbaking

sodatothewater.ThischangesthepHofthewater,whichresultsineggshellsthat
peeloffmoreeasily.

Fish&Seafood

1.

FishyBusiness:Tenminutesperinchforthethickestpartofthefishisagood

estimatedcookingtime.

2.

ByeByeFishyTaste:Whenthawingfrozenfish,placeitinmilk.Milkreduces

thefrozen,fishytasteandevenmakesittastefresher.

3.

FlipFish:Whencookingfish,don’tmoveitaroundtoomuch.Youonlyneedto

cookoneside,flip,andcooktheotherside.Done.

4.

ShrimpInAHurry:Buyfrozenshrimpinbagsandkeepinfreezeruntilneeded.

Theycanbeeasilythawedinabowlinthefridge,orquickerbyrunningcoolwater
overthem.Thereareendlessrecipesthatcallforshrimp,soalwaysbeprepared!

Frostings

1.

TrappedCrumbs:Forprettiercakefrosting,firstapplyathincoatoficingtothe

cake to trap the crumbs. Place the cake in the refrigerator for about 30 minutes to
chillandthenfrostwithasecondlayer.

2.

FondantFlavor:Fondantisthesmoothfrostingcoatingusedonmanywedding

cakes.Itlookspretty,butconsistsofgelatin,glycerin,andsugar,soitisn’tastastyas
regularfrosting.

3.

TwoTastes:Can’tdecidebetween2temptingfrostingflavors?Onalayercake,

useboth-spreadonefrostingbetweenthe2layersandtheotheronthesidesandtop.

4.

Colored Coconut: Shredded coconut is another alternative, or addition, to

frosting. To make colored coconut, place in a clean jar, add a few drops of food
coloring,capandshakeuntilblended.

5.

SprinkledSugar:Notimetofrostthecake?Sprinklepowderedsugarontopfor

aprettylookandsweettaste.

6.

FlowerPower:Lookforbeautifuledibleflowerstotopyourcakesanddesserts.

Asprinklingofedibleglittermakesthemevenmorebeautiful.

7.

Easy Breezy Frosting: Easily make maple syrup frosting for autumn cakes.

Simply combine maple syrup with powdered sugar until it reaches a frosting
consistency.

8.

SatinySmooth:Tomakeasmoothfinishafterfrostingyourcake,dipyourknife

inhotwater.Next,runitalongthetopandsidestogiveyourcakeaperfectlysmooth
look.

9.

FrostingSubstitute:Usemarshmallowsinstead.Themarshmallowsmeltsintoa

sweet,gooeyfrostingsubstitute.

10.

FrostingFixes:Wantextracolorandinterestingflavorsinyourfrosting?Stira

littlebitofflavored,packagedgelatinmixintoyourstore-boughtfrostingtomakeit
special.

11.

LaceStencil:Insteadofmakingastencilforapowderedsugarcaketopping,try

using a piece of lace. Lay the lace fabric over the cake (or cupcake) and sprinkle
powdered sugar on top. It will fall through the holes and leave the lacy pattern. A
paperdoilyworks,too.

12.

FrozenFrostedCakes:Whenyouneedtofreezeafrostedcake,usebuttercream

frosting.Cookedandboiledicingsdonotfreezeaswell.

FrozenTreats

1.

DeterTheDrip:Wheneatingsugaricecreamcones,dripscanleakoutandmake

amess.Placeaminiaturemarshmallowinthebottomofthesugarconetostopdrips
(yum).

2.

SoftServe:Storeyouricecreaminalargezipperplasticbaginthefreezer.This

helpsitstaysoftersoyoucanserveitmoreeasily.

3.

StopTheDrips:PapermuffincupsmakegreatPopsicledrip-catchers.Pushthe

Popsiclestickthroughthepaperandslideuptothebaseofit.

4.

NoFreezerBurn:Pressapieceofwaxedpaperontothetopofyouricecream

surface.Thiswillhelpdetericecrystalsfromformingontheicecream.

Fruit

1.

PerfectPineapple:Tryingtopickaperfectlyripepineapplecanbetricky.Totest

ripeness,pullacoupleofleavesout(andalittleup),notsideways.Iftheycomeout
easily,it’sripe.Astrongsweetsmellcanindicateover-ripeness.

2.

Blackberry Benefits: Blackberries are a delicious addition to pastries and

breakfastfoods.AstudyfromtheUniversityofOhiodeterminedthatblackberriesare
oneofthestrongestcancer-fightingberriesbyalmost40%.

3.

WashLater:Whenpurchasingblackberries,don’twashthemuntilyouareready

touseorfreezethem.Washingthemtoosooncanleadtospoilingandmoldgrowth.

4.

SaltyCitrus:Grapefruitisnaturallytangyandmanypeopleaddsugartosweeten

it.Tryaddingalittlesalt,asitcanintensifythesweetnessaswell.

5.

Boil Then Peel: Scalding most fruits and vegetables before peeling will help

makethejobeasier.Potatoes,tomatoes,andpeachesareeasilypeeledthisway.

6.

KeepThePit:Ifyouneedonlyhalfofanavocado,keeptheotherhalfwiththe

pit.Thiswillhelpkeepitfrombrowningasfast.

7.

Ripening Rate: Increase the speed that fruits and vegetables ripen by placing

them in a paper bag for a few days. Natural gasses will build up and ripen them
faster.

8.

Stem Solution: Press a plastic straw up through the bottom of a strawberry to

removethestemeasilyandneatly.

9.

MoreJuicePlease:Togetmorejuicefromalemonorlime,rollitonthecounter

first,pressingdownwiththepalmofyourhand.

10.

CitrusSaver:Freezelemonsandlimesbeforetheygotowaste.Gratethemfor

lemonandlimezestwhenneeded.

Frying

1.

PerfectPoint:Deep-fryingrequiresoilwithahighsmokepoint(above375°F)so

theoilwon’tbreakdownatthehightemperature.Oilswithappropriatehighsmoke
pointsincludepeanut,canola,sunflower,andsafflower.

2.

EternalEnemies:Waterandoildon’tmix.Addingwatertohotoilcanresultin

anexplosion.Keepyourfryareacleananddryandneverstorewaternearby.

3.

SaltSplatters:Saltfoodafterfryingtoavoidsplattering.Otherwisethesaltwill

drawmoisturetothesurfaceofthecookingfood,andcancausethehotoiltosplatter.

4.

AvoidPlumbingIssues: After frying, allow oil to cool completely for about 2

hours.Toavoidplumbingclogs,neverpourtheoildownthedrain.

5.

Extinguisher Education: Every kitchen needs an appropriate type of fire

extinguisher,especiallyiffrying.Learntheproperwaytouseitbeforeanemergency
arises.

6.

3RulesToSuccess:Don’tovercrowdyourfryingpan.Don’tallowcoatedfood

tositforlongperiodsoftime.Turnthefoodoncewhileitcooks,notoverandover.

7.

GetCrumby:Whenfryingwithbreadcrumbs,coatthefoodinflourfirst,next

dipquicklyinbeatenegg,andfinallycoatwithbreadcrumbs.Theeggstickstothe
flourandthecrumbssticktotheegg.

8.

AvoidSpringyTongs:Spring-loadedtongsaren’tsafeforfrying.Ifyourfingers

slip,youmightgetburnedbytheoilormakeamessofyourkitchen.

9.

FighttheFlames:Arangewithametalhoodissafestwhenitcomestofrying.If

afireoccurs,flamesfromcanshoot2to3feetintheair,catchingshelvesonfire.

10.

TightAndThick:Whenfrying,choosetight-fitting,thick,long-sleevedclothing.

Thiswillpreventburnsfromsplatteringhotoil.

11.

SmallSelections:Smallpiecesfrybetterathighertemperatures.You’llachievea

crispier,lessgreasyresult.

12.

Crazy Cooling: Add pieces to your fryer separately. Adding too much at once

coolstheoilquickly.

13.

KnowWhenToThrow:Youcanreusefryeroilbutchangeitwhenitbecomes

dark.Notdoingsowillmakefoodstastethesameandcancausearancidtaste.

14.

Paper Pats: When removing food from the fryer, allow excess oil to drip back

intothepan.Spreadfoodonapapertowelonaplatetoabsorbremainingoil.

15.

Fat Fables: Pan-frying food is not necessarily unhealthy. When it’s done

properly,verylittleoilisactuallyabsorbedandeaten.

16.

Foaming Fails: Oil foam happens when oil breaks down due to high heat and

overuse.Foamingoilshouldnotbeused;discardproperly.

17.

TempTricks:Heatoiltothepropertemperature.Ifit’stoohot,itwillburnthe

coating before the food is cooked on the inside. If it’s too cool, it will soak in and

makefoodssoggyandoily.Useacookingthermometer.

18.

BestBacon:Baconlikeslowerheatsforpan-frying.Cookingatalowerheatwill

lessenshrinking,burningandcurlededges.

19.

Bacon Bites: Don’t fry whole slices of bacon for crumbling. Chop or cut raw

baconintosmallpiecesandcookuntilcrispy.Nonibbling!

20.

DunkAndCover:Dunkchickeninbuttermilkwithsaltandpepper,thencoverin

seasoned all-purpose flour. This will help make a light, crispy outside for fried
chicken.

21.

BeCool: Give fried chicken a chance to rest and cool down. Immediately after

frying,it’sterriblyhotandcancauseburns.

22.

GoDeep:Cookinginacastironpanmakesdeliciousfriedchicken.Selectadeep

panthatwillholdenoughoiltocookthechickencompletelyandsafely.

23.

TurningTime:Notsurewhenit’stimetoturnyourfriedfood?Foodshouldbe

turnedwhenitliftseasilyfromthepan.Ifit’ssticking,it’snotreadytoflip.

24.

Burn-FreeButter: When using whole butter for pan-frying and sautéing, use a

moderate,nothigh,heat.Butterhasalowsmokeandburnpoint.

25.

Cord Caution: Never use an extension cord when using an electric deep fryer.

Extensioncordsaremadeshortintentionallytoavoidthedangersofhavingahotoil
spill.

26.

FryingTheBird:FriedturkeyisdeliciousforThanksgiving.Besuretheturkey

isfullythawedbeforeplacinginoil.Ifyou’rereallyfeelingadventurous,wrapthe
entireturkeywithbaconstripsbeforefrying.

27.

KeepingItWarm:Ifyoucan’teatfriedfoodrightaway,placeitina200-degree

oven.Thiswillkeepitcrispandatasafetemperaturetoeatlater.

28.

FriedGoodness:Foradelicioustreat,deep-fryminicandybarsdippedinfunnel

cakebatter.Freezecandybarsfirst,dipinbatter,placeinoil,andturnonce.

29.

SplatterSaving:Don’thaveasplatterscreenwhenfrying?Inapinch,makeone

outofadisposablealuminumpiepan.Pokeholesinthepanandplaceupsidedown
overfryingfoodtoblockthepopsandsplatters.

Grilling

1.

GasOrCharcoal:It’sapreferencemainly.Gasburnscleaner.Charcoalgivesoff

morecarbonmonoxideandotherpollutants,butgivesamoreclassicbarbecueflavor.

2.

JustAddWater: Grilling with fatty meats can lead to flare-ups. Keep a small

spraybottleofwaternearbytotametheflames.

3.

DirectAndIndirectHeat:Whengrillingafoodthattakeslessthan20minutes

tocook,directheatisbest.Ifafoodtakesmorethan20minutes,useindirectheat.

4.

BestBamboo:Foratimesaver,soakabunchofbambooskewersforanhourand

thenfreezetheminazipperplasticbag.Whenneeded,pullthemoutofthefreezerto
usepre-soaked.Thewaterwillhelppreventtheskewersfromburningonthegrill.

5.

Charcoal Conditions: Light charcoal 30 minutes before needed for cooking.

Makesuretheflamehasgonedownandcharcoalisashy-graybeforeplacingmeaton
thegrill.

6.

No Wires: Clean your grill with a crumpled-up piece of aluminum foil. Wire

bristlescancomeoffbrushesandgetintofoods.

7.

SafeStart: Always light your gas grill with the lid up. Lighting it closed may

causegastobuildupinside.

8.

StopTheFire:Considerusingceramicbriquettes.Theydonotcatchonfirelike

lavabriquettesdo.

9.

Lighter Fluid Only: When lighting a charcoal grill, never use gasoline or

kerosene.Toensuremaximumsafety,useonlycharcoallighterfluid.

10.

PreheatProperly:Justlikeanoven,youshouldpreheatyourgrilltogetagood

sear.Gettheheatgoingabout10-15minutesbeforeplacingfoodonthegrill.

11.

PlentyofPropane:Alwayskeepafullbottleofpropaneinstorage.Runningout

mid-barbecuewillspoilthefunandthefood.

12.

Hold the Bacteria: Refrigerate grilled leftovers as soon as possible. Leaving

leftoversoutformorethananhourmaymakethemunsafetoeat.

13.

GermBuster:Don’treuseaplatethathasheldrawmeatuntilit’sbeenwashed.

Youcancontaminateotherfoodswithdangerousbacteria.

14.

HonorThyThigh:Chickenthighsareoneofthebestgrillchoices.Theyhavea

strongerchickenflavorthanbreastpiecesandcanwithstandtheheatofthegrill.

15.

No Stick: Foods can stick when placed directly on the grill rack. Reduce the

problem by oiling the rack (before heating) with a paper towel soaked in vegetable
oil.

16.

Fatty=Flavor:Whengrillingburgers,don’tgolean.An80/20blendwillgive

youtherightfatbalancefortheperfect,juicyburger.

17.

Butcher Buddies: Your butcher can give you the best cuts for your grill. Steer

clearofthemoisture-filled,preservativesoaked,plastic-packagedsteaks.

18.

Fish Feast: Always thaw frozen seafood before cooking it. Place fillets in an

oiled grill basket. Fish steaks and whole fish go directly on the greased grill, and
scallopsandshrimpgoonbambooskewers.

19.

Stick-Free: Keep grilled fish from sticking to the hot grill. Lay a bed of sliced

lemonsdirectlyonthegrillandplacefishontop.

20.

Tennis Balls: A good way to judge how big a hamburger patty should be is to

think of a tennis ball. Form a ball of hamburger that size before flattening it into a
patty.

21.

ThePerfectShape:Tokeeptheburgershape,makeanickel-sized,1/4-inchdeep

indentation with your thumb in the center of the patty. This stops the burger from
becomingaroundedballandkeepsitflat.

22.

NoSquishing:Flatteningaburgerwithaspatulawhilegrillingpressesthejuices

out.Instead,usethethumbindentiontechniquetokeepburgersflat.

23.

GrillThatBird:Youcangrillaturkeyinyourbarbecuepit.Makesurethebird

fitsandthedoorwillclose.A12-poundturkeyworksbest.

24.

Defrost First: Don’t grill a frozen turkey, as it will cook unevenly. It will be

almostimpossibletotellwhichpartshavefullycookedenoughtobesafetoeat.

25.

BeautifulBuns:Toaddtothebeautyofyourperfectburger,makesuretochoose

the perfect bun. Experiment with different types of rolls to find your favorite
combination…Frenchrolls,onionrolls,pretzelbunsetc.

26.

WarmStorage:Tokeephamburgerswarmafterremovingfromthegrill,storein

atortillawarmer.Itkeepsthefoodwarmandiseasytotransport.

27.

Burned Sauce: When grilling, wait to add sauce until during the last 10-15

minutesofcooking.Addingsauceatthebeginningwillcausethesugarstoburnon
thefood.

28.

Don’tLoseTheMarbles:Forbestflavor,lookforthinstreaksoffatinthesteak.

That’sthe“marbling”thataddsjuicinessandflavor.

29.

Choosing The Cut: When selecting pre-packaged steaks, watch out for excess

liquidinthepackagingtray.Thismaybearesultofpreviousfreezingandthawing,or
toomuchtimeinthemeatcase.

30.

Know When To Stop: Undercooking a steak is better than overcooking. You

can’tun-cookanoverdonepieceofmeat,butyoucancookararepiecemore.

31.

BiggerMeansSlower: When cooking a larger cut of meat, cook it slowly at a

lowerheat.Thiswillresultinamoretenderandjuicymeat.

32.

WaitOnIt:Don’taddsalttoliquidmarinade.Saltthemeatjustpriortogrilling

toavoidthrowingitoutwiththeexcessmarinade.

33.

PassTheWine:Redwinecontainsnaturalanti-oxidants.Butdidyouknowthat

marinating beef in red wine for six hours prior to grilling reduces carcinogens that
formduringthecookingprocess?Vivalavino!

34.

Stainless Steel Success: When mixing acidic marinades, use a stainless steel

bowl.Stainlesssteeldoesnotreactwithacids.

35.

Take It Easy: When applying rubs, don’t press too hard. Rubbing hard can

damagemeatfibersandresultinover-seasoning.

36.

Onions Have Layers: To grill chunky onions without them falling apart, place

largepiecesonskewers.Placeongrilluntilroastedandtender.

37.

FreshlyIronedSandwich:Youcanmakeagrilledcheesesandwichusinganiron

justlikeyouseeinthemovies.Buttertheoutsideofthebread,insertcheesebetween
slices,andwrapitinheavyfoil.Putyourirononthehighsetting(nosteam)andiron
forabout5minutesoneachside.

HealthyCooking

1.

GrainyGoodness:Boostthefiberinyoursnacksbystickingwithwholegrain.

Youcanfindwholegrainpretzels,tortillas,breadsandcereals.

2.

Specialty Snacks: Offer healthy snacks you and your family have never tried

before. Avocado slices, seaweed chips, rice cakes, dried cranberries, jicama, goji
berriesandstarfruitarechoicesworthtrying.

3.

DeliciousDistraction:Ifyouhaveahabitofgrazingwhileyoucook,chewgum

whilecooking.You’llsavecaloriesbylayingofftheextras.

4.

FiberIsFabulous:Alackoffiberinyourdietcanleadtomanyhealthprolems.

To add daily fiber to your diet, prepare a salad packed with veggies and healthy
grainsforlunch.

5.

FightTheFat:Storecannedbrothintherefrigeratortocausethefattosolidify.

Whenreadytouse,punch2smallholesoneachendofthecantop.Whenyoupour
thebrothintoarecipe,thefatwillstayinthecan.

6.

WildThing:Wildriceisdeliciousandaddsfibertoyourmeals.Cookwildrice

until it expands and you can see the lighter portion of the interior grain. Don’t
overcook.

7.

Meal Geometry: Here’s a simple meal math tip. For a nutritious meal, your

veggiesshouldtakeup1/2oftheplate.Yourmeatandgrain/starchshouldeachtake
up1/4oftheplate.

Dairy:What’sHealthy?

1.

Basic Butter Is Better: Unless your recipe specifically calls for salted butter,

chooseunsalted.Youcanalwaysaddsalttoyourrecipeifneeded.

2.

StopTheStick:Margarinesandshorteningsarethickbecauseofthetypesofoil

they’remadeof.Trytousemoreheart-healthyvegetablesoilsinstead.

3.

CheesyCheats:Cheesecancontainquiteabitofsalt.Whenyourrecipecallsfor

cheese,trytousefreshmozzarellaorlowsodiumcheeses.

4.

DairyDilemma:Dairyproductssuchascheesearenaturallyhighinfatandnot

ashearthealthy.Lookforreduced-fatchoicessuchasfetaandskimmozzarella.

5.

Monitor Milk: Most people can’t tell the difference between whole milk and

reduced-fat milk, especially in cooking. Choose reduced-fat over whole as a more
heart-healthyoption.

6.

Baby Steps: Once you’ve gotten used to the taste and texture of reduced-fat

products,continuetheswitchtofat-free.Bytakingitinsteps,you’remorelikelyto
acceptthechangeintaste.

HealthyOils,FatsandProteins

1.

SmartSauté:Whenusingthiscookingmethod,chooseheart-healthyoil.Only

usesmallamountsofcanola,olive,orsoybeanoilswhensautéing.

2.

SuperSalads:Don’tturnahealthysaladchoiceintoanunhealthyonebydousing

itwithfattydressing.Makeyourownsaladdressingsusingsmallamountsofolive,
walnut,orpecanoilwithlemonjuice,saltandpepper.

3.

Omega-3Benefits: Research has shown that omega-3 fatty acids are a healthy

partofyourdiet.Whenchoosingoils,lookforthosethatcontainomega-3fattyacids,
suchascanola,soybean,andflaxseedoil.

4.

FreshFlax:Useomega-3-richflaxseedoilfreshfromthebottleinsaladsorasa

tastyalternativetobutteroncookedvegetables.Refrigerationkeepsittastingfresh.

5.

SlowtheSpray:Whenpossible,avoidusingoilspray.Itaddsmorecaloriesand

fatthanyou’dthink.Ifbaking,parchmentpaperisahealthierchoice.

6.

Trans Fat Trap: Many processed baked goods are high in unhealthy oils and

trans-fat.Readthelabelsorbakefreshathometoensurehealthiness.

7.

Want Walnuts: Walnuts are an excellent way to add a heart-healthy punch to

youreverydayfoods.Choppedwalnutsaredeliciousaddedtocereal,oatmeal,salads
andmuffins.They’rehighincalories,soeattheminsmallamounts.

8.

SuperEggs:Some,butnotall,chickensareraisedgivenhighomega-3feed.This

resultsinahigheromega-3egg.Alleggsdocontaincholesterol,soeventhesemore
heart-healthyeggsshouldbelimited.

KickUptheFlavor!

1.

Pungent Punches: Using garlic and onions will jumpstart the other flavors in

yourrecipe.Whetheraddedraworcookedinahealthyoil,theyaddadelicioustwist
toyourfood.

2.

Hot,Hot,Hot:Jalapeñosandotherhotpeppersprovideanexplosionofflavor

andheat.Addthesepowerfulspicestochili,tacos,andsalsainsteadofsomuchsalt.
Removetheseedstolessenthehotness.

3.

AllAboutThatBase:Tobuilduptheflavorinyourmeal,usedsimmeredmeat

stocks.Addwineandherbstomakeaflavorfulsauce.

PickYourMeatsCarefully

1.

Lean And Light: When choosing meat, look for leaner beef and pork. If the

words“loin”or“round”areinthename,it’sahealthierchoice.

2.

TimeForATrim:Fatandskinaddflavortocookingbutaren’thealthyforyour

heart. Do yourself a favor by trimming off the fat and removing the skin. You’ll
barelynoticethedifference,butyourheartwill!

3.

GoLightOnLunchmeat:Hotdogs,bologna,salami,sausage,andbaconarenot

heart-healthyfoods.Lookforsubstitutesmadewithturkeywhenpossibleandtryto
avoidprocesseddelimeataltogether.

4.

Favorite Fish: Fish is a naturally heart-healthy food. Eat it frequently using

differentlow-oilcookingmethodssuchasbaking,broiling,andgrilling.

5.

FishFacts:Fattyfishcontainsthe“good”oils.Trytoincludesomeinyourmeals

eachweekbyselectingsalmon,albacoretuna,andsardines.

6.

TastyTuna:Choosewater-packedtunaincansinsteadofoil-packed.Thecalories

arealmostathirdlesswithwater.

7.

VeggieVariety:Youdon’talwayshavetoeatmeattogetprotein.Chooseplant

foodssuchassoybeans,beans,nutsandlentilsoccasionally,andgettheproteinand
fiberwithlessfat.

PreparationMatters

1.

Preparation Pointer: Use cooking methods that use less oil. Baking, broiling,

grilling,androastingaregreatwaystopreparemeatswithoutalotofadditionalfat.

2.

ScoopTheStew:Refrigeratestewsandsoupsovernight.Whenyou’rereadyto

reheat,skimthefatoffwithaspoonfirst.

3.

DiligentlyDrain:Whenpreparinggroundbeef,alwaysdrainanyexcessfatoff

after cooking. The greasy fat that hardens when it cools doesn’t need to end up in
yourbody.

SaltSmarts

1.

HealthTrumpsConvenience:Avoidpackagedconveniencefoodsbecausethey

oftenhavesaltasapreservative.Cookforyourselfsoyouknowhowmuchsalthas
beenadded.

2.

Salty Sides: Make homemade brown rice or baked potatoes instead of the

packaged instant potatoes or flavored rice/noodles. The salt content in these is way
overtherecommendeddailyallowance.

3.

Read The Label: Always read the food label for sodium. Watch for alternate

productsthatsay“sodium-free,”“lowsodium,”or“nosalt.”

4.

Salty Seasonings: Use salty seasonings such as broth, soy sauce, bouillon,

seasoned salts, and condiments sparingly. They are all produced to be very high in
salt.

5.

ControlTheSalt: Remember you can always add more salt. There is no great

waytotakeitbackout.

6.

AdditiveAdvice:MSG,bakingsoda,andbakingpowderallincludesodium.You

maynotbeabletocuttheseoutaltogether,butbecarefulofaddingadditionalsaltto
productsthatcontainthem.

7.

TradeTime:Ifarecipecallsforsalt,choosesomethinghealthier.Tryspicessuch

as rosemary, thyme, tarragon, onion and garlic powder, pepper, and even
combinations. If you don’t trust your novice taste buds, sprinkle in a salt-free
seasoningfromthestore.

8.

CrazyCanning:Saltisoftenaddedtocannedvegetables.Gohealthierbyusing

onlyfresh,frozen,orsalt-freecannedveggies.

9.

RinseTheVeggies:Ifyoucan’tfindlow-orno-saltcannedveggies,drainand

rinsethembeforecooking.Thiswillremovealargeportionofthesalt.

10.

MagicalMarinades:Ratherthanusingsaltycondimentstomarinatemeatbefore

grilling,tryacitrusjuice.Orangeandpineapplejuicecanbeusedasadeliciousbase
forameatmarinade.

11.

MakeTheBreak:Outofsight,outofmind.Thebestwaytocutdownonsaltis

tonothaveitstockedinyourkitchen.

12.

LowFat,HighSodium:Foodslabeledaslowfatcanhavehighsodiumcontent.

The trade-off of fat and calories may mean too much salt in your diet. Read labels
carefully!

13.

Super Seaweed: When cooking beans, add a bit of dried seaweed (kombu or

wakame) as a substitute for salt. It adds a delicious salty flavor that is lower in
sodiumandhigheriniodine.

14.

FrozenFrequency:Whenlookingforfrozendinners,watchoutforhighsodium.

Choose those that have 600 milligrams of sodium per serving or less. Restrict
yourselftoonlyonefrozenentreedaily.

Meats

1.

Mash Your Hamburger: Need finely separated hamburger bits rather than

chunks?Useapotatomashertomakefinepieceswhenbrowninghamburger.

2.

Browned Meat: Meat browns more easily when dry. Blot with a paper towel

beforeaddingtohotoil.

3.

BonusWithBones:Cookingwiththebonesleftinmakesmeatcookabitfaster.

Thebonesholdintheheatanddistributeitmoreevenlythroughoutthemeat.

4.

LetItRest:Meatcontinuescookingwhenyoutakeitofftheheat.Allowittorest

andsealinthejuicesbeforecuttingandeating.

5.

BrothCubes:Chickenandbeefbrothusuallycomesinlargecontainers,sothere

isusuallysomeleftover.Freezetheextrabrothinicecubetraystotossintofuture
recipes.

6.

BestBurgers:Whenmakingmeatballsorpatties,mixyourmeatandseasonings

first. Then make a small patty to cook and taste before making the batch. Adjust
seasoningsasneeded.

7.

Temperature Test: Check the temperature of meats with a meat thermometer

instead of cutting with a knife. The thermometer better gauges doneness and juices
don’trunout.

8.

SaveTheBacon:Cutthenewbaconpackageinhalfandstoreinazipperplastic

bag.Thesizeisbetterforcookingandeasiertostore.

9.

PaleGravy:Addjustafewgrainsofinstantcoffeetothegravy.Thisaddsarich

colorwithoutchangingthetaste

10.

TenderTouch:Fortender,juicychickenbreasts,soaktheminbuttermilkinthe

fridgefor3-4hoursbeforebreadingandfrying.

MicrowaveCooking

1.

It’s Got The Power: Each microwave oven is a little different. Learn your

microwave’s cooking power and adjust your cooking times and power levels
accordingly.Blindlyfollowingthecookingtimesonthefoodpackagingmayresultin
apoorlycookeditem.

2.

SafetyFirst:Whencookinginthemicrowave,makesureyouusedishesthatare

“microwave safe.” Some materials can’t take the heat and may melt. Metals will
makesparks.

3.

DownWithDamage:Ifyourmicrowaveovenshowssignsofdamage,suchasa

crackedorpoorlysealingdoor,it’stimetoreplaceit.Thedoorprotectsyoufromthe
radiation.

4.

OutsideFirst:Rememberthatmicrowavescooktheoutsideoffoodfirst.Evenif

yourfoodfeelswarm,makesureit’scookedallthewaythroughforsafety.

5.

DefrostFact:Ifyouuseyourmicrowavetodefrostfood,don’tkeepitinsolong

that the food starts cooking. A 1lb steak should be defrosted for only about 6-9
minutesatmost(checkfrequently).

6.

VitalVitamins:Microwavecookinghasabadreputationfordestroyingnutrients.

Nottrue!Microwavescookfoodquickly,preservingmorenutrients.

7.

RoundAndRound:Ifyourmicrowavedoesnotcomewithacarousel,besureto

turnyourcontainereveryfewminutes.Therotationhelpsensuremoreevencooking.

8.

Don’tBeASquare:Don’tusesquarecookingcontainersinthemicrowave.The

foodstendtocookunevenlyinthecorners.

9.

MetalMadness:Whenitcomestometals,somearemicrowavesafeandothers

are quite dangerous. Unless your microwave recipe or product specifically calls for
usingasmallamountofaluminumfoil,avoidmetalscompletely.

10.

CoverUp:Coveringmicrowavedisheshelpsfoodcookfasterbysteamingitand

keepingitmoist.Removecoverscarefullytoavoidsteamburns.

11.

PotteryProblems:Ifyouaremicrowavinginpotteryandthefoodisn’tcooking

well,theglazemaybetheproblem.Containersmadewithmetallicglazesmayblock
outthemicrowaves.

12.

MelamineMistake:Melamineisacommonsubstanceusedtomakeplatesand

bowls.However,theplastic-likechemicalgetshotandsoftensinthemicrowave.It’s
notmicrowave-safe.

13.

Pitch The Package: Microwaves can be useful for defrosting frozen meat.

However, never defrost in the store packaging; it’s not made for the heat of
microwaves.

14.

Bad For Babies: Don’t warm baby bottles in the microwave. The microwave

method may make the bottle seem cool on the outside, but it may have hot spots
inside.

15.

PutARingOnIt:Whencookinginthemicrowave,arrangeindividualfoodslike

potatoesinaringformation.Thiswillhelpthefoodcookmoreuniformlythroughout.

16.

Easy Cleanup: Heat a bowl of water in the microwave on high for several

minutes.Thewaterwillsteamwhichhelpsmesseswipeoffeasily.

17.

IceCreamIssues:Needsoftericecreamfordesserts?Removeicecreamfrom

itstubontoaplateorbowlandmicrowavefor10-secondintervalsonhighpower.No
morebentspoons!

18.

CautionWithWater:Watercanbeheatedtoboilingquicklyinthemicrowave.

Use caution! Microwave-boiled water may not bubble, but can still cause serious
burnsorasuperheatedexplosion.

19.

PoppingPoultry: If your chicken makes loud popping sounds when heating in

the microwave, pierce the skin. Piercing allows the steam to escape, reducing the
pops.

20.

Chewy Toppings: Add cheeses and other toppings at very end of microwave

time.Addingthemearlywillmakethemchewy,driedout,orsoggy.

21.

ToastingInTheMicrowave: Your microwave can be used to toast ingredients

forbaking.Shreddedcoconut,freshbreadcrumbs,andnuts(minusshells)canallbe
toasted.Cookonhighpowerat1-minuteintervalsforupto5minutesasneeded.

22.

BaconBits:Makequickbaconbitsinthemicrowave.Placebaconbetweenpaper

towels on a microwave-safe plate. Cook on high for 1-minute intervals. Cook
thoroughly,cool,andtearorcutintosmallbits.

23.

Quick Taters: Potatoes can be baked quickly in the microwave. Wash and dry

potatoesandpiercewithaknife.Placeonapapertowelonaplateandmicrowaveon
highforabout10minutes.Theywillbeverysteamy;usecautiontoavoidburns.Test
fordonenesswithaknife.

24.

ToothpickTaters:Stick3or4toothpicksintoeachpotatobeforemicrowaving.

Standingonthetoothpickswillpromotequicker,moreevencooking.Pictureatable
withtoothpicksasthelegsandthepotatoasthetabletop.

25.

MicrowaveThenMash:Ifyou’remashingpotatoes,microwavetheminsteadof

boiling.Sincethey’regettingmashed,thecookingmethoddoesn’tmatteranditsaves
time.

26.

No-GrillCornOnTheCob:Placewholecorncobsinmicrowaveandcookon

highforabout6minutes.Letsitforabout5minutes,removethehusksandsilk,and
topwithbutter.

27.

Soft Spread: Use your microwave to soften butter to spread on bread. Place

butter on a microwave-safe plate and warm it in 15-second intervals. Check for
desiredsoftnesseachtime.

28.

Quick Sauce: To make a quick and easy butter sauce for pasta, mix butter,

pepper, lemon, and minced garlic together in a bowl. Microwave at 20-second
intervals.Stirandcheckfordesiredliquidity.

29.

HomemadeApplesauce:Wantfreshapplesaucewithoutlotsofsugar?Combine

1 pound of peeled, diced apples with 1/4 cup water, 2 teaspoons sugar, and 1/8
teaspoon cinnamon in a large bowl. Cover and cook on high for about 8 to 10
minutesuntilsoft.Whendone,mashwithaforkandchillorservewarm.

Nuts&Seeds

1.

GoNuts:Ifyourrecipeneedsgroundnuts,besurenottoover-processtheminto

nut butter. Put no more than 2 cups of nuts in your food processor and pulse at 3-
secondintervals.Checkfrequentlytoensureyouaregettingthedesiredtexture.

2.

PumpkinSeedPerfection:Whenusingpumpkins,savetheseedsforroasting.

Rinse in a colander, toss with 2 teaspoons melted butter, spread on a baking sheet,
then bake about 45 minutes at 300 degrees F until golden brown, stirring
occasionally.Pumpkinseedsarerichiniron,magnesium,potassium,zinc,andiron.

Pastas

1.

SpoonMagic:Waterinpastacanoftenboilover,makingamess.Avoidthisby

placing a wooden spoon across the top of the pot. The wood doesn’t absorb the
moisture from the bubbles and actual repels it away. It’s like magic! See for
yourself.

2.

EasyGrains:Cookalargebatchofhealthygrains,suchasbrownriceorquinoa,

onceaweektouseforsaladsandsidesduringtheweek.Storeinanairtighttubinthe
refrigerator.

3.

PerfectPasta:Whenmakinglasagna,makesurethefillingandsauceisspread

completelyandthoroughlyovertheentirepasta.Missingareascancausethepastato
dryout.

4.

Sticky Spaghetti: To keep pasta from sticking together, use plenty of water

(about5quartsperpoundofdrypasta).Stirassoonasthepastaisaddedtothewater
toseparatethenoodles.

5.

PastaPairing:Whenchoosingpastaandsaucepairings,rememberthatthinner

pastaspairbestwiththinsauces.Chunkypastasgobestwithchunkysauces.Thicker
pastas,likefettuccine,gogreatthickersauces.Easytoremember!

6.

ALittlePat:Addalittlepatofbuttertospaghettibeforeboiling.Thiswillreduce

boilingoverandstickingtogether.

7.

SpareAMinute:Cookyourpastauntiloneminutebeforetime’sup.Thendrain

and add to simmering sauce and let them cook the rest of the way. That way you
don’tovercookyourpastawhencombiningwiththesauce.

8.

Mac&CheesePlease:Whenyoumakemacaroniandcheese,useonlyonepan

bynotpre-cookingthepasta.Mixthedriedpastawithathinner,liquidmilk/cheese
sauce,andbakeforabout30minutesuntiltenderandbubbly.

Pizza

1.

PizzaPerfection:Doesyourpizzacrustgetsoggywhilebaking?Tohelpkeepthe

crustcrispy,tryputtingalayerofcheeseonbeforeandafterthesauce.

2.

PizzaOnThePit: Yes, you can grill pizza on the barbecue. If you want fresh

grilledveggiesontop,grillthemfirstandaddtothepizzaasitcooks.Don’tputraw
veggiesonthepizzaasitcooks.

3.

PizzaPointer:Don’thaveapizzacutter?Usekitchenscissorstocuttheperfect

sizesliceseasily.

PlanningAhead

1.

FillTheFreezer:Ifyouwanttobuyinbulkforyourfreezer,knowwhichitems

canstayfrozenlongest.Purchasewholechickens,bread,andfreshfruitsandveggies
tostoreinthefreezerforupto12months.

Potatoes

1.

VerticalSpuds:Whenbakingmanypotatoesatonetime,bakethemstandingon

endinamuffintintosaveovenspace.You’llhaveroomintheovenforanotherdish.

2.

QuickerSlicedPotatoes:NeedcutpotatoesforFrenchfriesinahurry?Usean

appleslicertocutperfectlysizedsteakfries.

3.

SmoothMove:Thesecrettosmooth,lump-freemashedpotatoesistomashthe

cookedpotatoesthoroughlybeforeaddingmilk.

Salads

1.

SanitarySalad:Whenwashinglettuceandgreens,washfromtheleafenddown

tothestem.Naturally,mostdirtwillbeonthesoilendofthestem,andwashingthis
waykeepsdirtfromwashingontotheleaf.

2.

FromMeatToSalad:Haveahardtimegettingameat-and-potato-lovertotry

salad? Make a hearty “steak salad” with strips of steak and cooked potatoes over
lettuceandothersaladveggies.Topwithfavoritedressing.

3.

ShakeItBaby:Stockuponmasonjarsforeasysaladdressingpreparationand

storage.Justaddingredients,seallidsecurely,andshaketoblendthoroughly.

4.

VinaigretteValue:Tomakeasimple,traditionalvinaigrette,use3partsoiland1

partvinegar.Addseasoningstotaste.

Sautéing

1.

LargeAndWide:Askilletorsautépanwillworkforsautéing.Youjustneeda

largesurfacetoavoidovercrowdingthefood.Nonstickandstainlesssteelpansboth
workwellforthiscookingtechnique.

2.

TenderTime:Sautéingmeanscookingtimeisshort;thisrequirestenderfoods.

Toughmeatslikebrisketarebestcookedlongandwithlowheat.

3.

SmallBites:Foodsthataretobesautéedshouldbecutuniformlyintobite-sized

pieces.Thiswillaidevencookingandavoidburningortoughness.

4.

HeatItUp: Warm your sauté pan over medium heat for a few minutes before

addingfoodandincreaseheatasneeded.Withheatthatistoolow,yourfoodswill
releasejuicesandsteaminsteadofsauté.

5.

OilIsSecond:Getyourpanhotfirstandthenaddtheoilorbutter,swirlingto

coverthepanbottom.Heatthefatforonlyabout10to30secondsandthenaddthe
food.

6.

StrategicallyStir:Tenderveggiesandsmallmeatpiecesshouldbestirredoften

to brown and cook properly. Thick veggies such as potatoes should be stirred less
frequentlytokeepthemtenderwithoutfallingapart.

7.

Stir-FryingOrSautéing:Thecookingmethodsaresimilarastheybothusefast

cookingandsmallamountsofoils.However,stir-fryingcooksfoodwithhigherheat
andconstantstirring.

8.

ToStickOrNotStick:Non-stickpansarefineforsautéingifyou’renotmaking

asaucefromthepiecesinthepan.Usearegularpanformakingsauces.

9.

Listen For The Sizzle: When you place your meat or veggie in the pan, you

shouldhearadistinctsizzle.Ifyoudon’thearthatsound,thepanisnothotenough.

10.

MouthwateringMushrooms:Tomaketheperfectmushrooms,place8ouncesin

a large pan in a single layer. Cook for 4-5 minutes in 2 tablespoons of butter until
tenderandlightbrown.

11.

Sparkling ‘Shrooms: Mushrooms change color when stir-fried. To add flavor

and help retain some of the white color, add a few drops of lemon juice before
cooking.

12.

BrothOrButter:Tryingtoreducefatinyourdiet?Trydoingasautéusingbroth

insteadofbutteroroil.

13.

NoBrownButter:Whensautéingvegetableslikeonions,combineequalportions

ofoliveoilandbutter.Thiswillhelpkeepthebutterfrombrowning.

SavvyShopping

1.

BulkButter:Buybutterinbulkwhenit’sonsalesoyou’llhaveplentyonhand

forholidaybaking.Freezeitinplasticzipperstoragebagsforupto6months.

2.

SeasonalSuggestions:Buyingproducewhileit’sinseasonwilltastefresher,adds

variety,andismorebudgetfriendly.

3.

Well-Stocked Pantry: Be sure to keep your pantry and freezer stocked with

handy ingredients that can be used for multiple quick dishes. Pasta, tomato sauce,
salsa,rice,frozenorcannedvegetables,andbrothcanbeusedinendlessways.

4.

HolidayHurrying:Astheholidaysapproach,checkyourpantryearlyon.Stock

upbeforetherushonessentialsyouknowyou’llneed.

Snacks

1.

PopcornSalt:Useaspicegrinderorfoodprocessortogrindsalttopowder.The

powdersaltwillsticktopopcornbetter,withlessfallingtothebottomofthebowl.

2.

SaltEarly:Whenpoppingpopcorninanairpopperoronthestovetop,addsalt

beforethepoppingbegins.Thesaltwillbebetterdispersedandsoakintothepopcorn
betterthanshakingonwhendone.

3.

NeedTheNuts:Nutsareaconvenient,healthysnackthatprovidegoodfatand

fiber.Storenutsinthefreezertokeepthemfreshlonger.

Soups&Chili

1.

LetItBe:Whenmakingsoup,cookitadayaheadofwhenyouwanttoserveit.

Theflavorswillblendovertimeandbetwiceasdelicious.

2.

Saving Spiciness: If you make your chili too spicy, try adding a couple of

teaspoonsofhoney.Thesweetnessshouldbalanceoutthespiciness.

3.

FoolingTheFat:Toremoveexcessfatfromrefrigeratedsoup,layasheetwaxed

paperoverthesoupbeforerefrigeratingit.Oncethesoupcools,gentlyliftthewaxed
paperandfataway.

Spices,Seasonings&Sweeteners

1.

HotAsFire:Lookingforapeppertoreallyspiceupyourchili?Trythetinybut

mightyhabanero.Bewarned,it’sseriouslyhot!

2.

SafeSnips:Toavoidgettingtoomuchhotpepperonyourhands,holdapepper

by the stem and snip it with kitchen scissors directly into the recipe. Your hands
won’ttouchthespicyfleshorseeds.

3.

Simple Syrup: Make a simple syrup to sweeten tea easily. Mix 1 cup each of

water and sugar and warm on the stove over medium heat, stirring until sugar is
completelyliquefied.Keepinthefridgeforupto2weeks.

4.

RestoreYourHoney:Ifyourhoneyhascrystallized,placethecontainerinvery

warmwaterfor5-10minutestobringitbacktoitsliquidstate.Repeatasneeded.

5.

SlipperySeeds:Needcitrusjuice?Lemons,limes,andorangescanbesqueezed

overagraterorsieveplacedonabowl.Thejuiceflowsintothebowlandtheseeds
stayout.

6.

FrozenZest:Afterjuicingacitrusfruit,don’tjusttossit.Takethetimetoremove

thezestwithagrater.Saveitinasmallcontainerinthefreezer.Citruszestaddsan
extrapunchtomanydishes.

7.

StinkyHands:Cookingwithfreshgarliccanleaveyourhandsstinky.Stainless

steelitemslikespoonswillremovethesmellifyourubthemoveryourhands.

8.

HoldTheSmell:Ifyouneedcrushedgarlic,placeitinaplasticbagfirst.Using

thebackofaknife,smashitinsidethebag.Thesmellwillnotgetintoyourcutting
board.

9.

ChillInsteadOfChopping:Keepparsleyinthefreezerinazipperplasticbag.

When needed, take it out and rub the bag briskly between your hands. The parsley
willbreakapart.

10.

SmallSpices:Needtotakespicesalongforcampingortravel?UseemptyTicTac

containerstocarrysmallportionsthatareeasilydispensed.

11.

Fresh Herbs: Grow or buy fresh herbs and freeze them in zipper plastic bags.

They’refarbettertastingthandriedbottledherbsfromthestore.

12.

Homemade Seasonings: Stop buying the expensive seasoning packets at the

store. To save money, look up seasoning combinations on the Internet, make them
andstoretheminjars.

SubstitutionSecrets

1.

NotExactlyEgg:Wantalittleextranutritioninyourmuffins,breads,andcakes?

Mix a teaspoon of flaxseed meal with 3 teaspoons of water. Substitute for 1 egg in
yourrecipe.

2.

HiApplesauce:Unsweetenedapplesauceaverages80-100caloriespercupand

has 2-3 grams of fiber. Trading out applesauce for sugar can help prevent weight
gain. When substituting applesauce for granulated sugar, reduce the liquid in your
originalrecipeby2-3tablespoonsforeachcupofapplesauce.

3.

Milk+Acid=Curdle:Whenusingmilkinanacidicrecipe,yourmilkcaneasily

curdle.Usewholemilktocombatthis.

4.

CakeToCupcakes:Haveacakerecipeyouwanttouseforcupcakes?An8-inch

layercakerecipe(2layers)willmakeabout20-24cupcakes.

5.

Oily Options: You can trade some puréed fruits and veggies such as apples,

bananas, pears, squash, and pumpkin for part of the oils in your recipes. If your
recipesays1cupofoil,youcanuse3/4cuppuréedfruitorveggiesand1/4cupoil
forahealthysubstitution.

6.

In The Raw: Raw sugar can be substituted for white sugar. However, the end

resultmaybeaslightlydarkercolorforyourbakedgood.

7.

CuckooForCoconut:Forachangeofpace,tryusingcoconutmilkinsteadof

whippedcream.Placeacontainerofcoconutmilkintherefrigeratorovernightthen
use a hand mixer and whip until it’s creamy. Add sugar and vanilla if additional
sweetnessisdesired.

8.

PowderPower:Useconfectioner’s(powdered)sugarinsteadofgranulatedwhen

makingwhippedcream.Theresultswillbefluffierandlongerlasting.

9.

Cracked Up: When a recipe calls for cracker crumbs, breadcrumbs are

interchangeable.Onecupofbreadcrumbsequals3/4cupofcrackercrumbs.

Sugar

1.

BrickSugar:Ifyourbrownsugarhashardenedintoabrick,useacheese-grater

tograteofftheamountyouneed.Theremainingpartcanbesoftenedwithasliceof
breadinthebag.

2.

Sugar Measurements: One cup of granulated sugar is equal to 1-3/4 cups of

confectioner’ssugar.Donotsubstituteinbaking.

Tacos

1.

TacoShellLiners:Placeawholelettuceleafinsideatacoshellandpileonthe

meatandcheese.Thiskeepsthemoistureofftheshellandreducescracking.

2.

TacoinTines:Usethetinesofyourforktoholdyourtacoshelluprightonyour

platewhileyouaddthetoppings.

3.

Quick Shells: To make quick and easy taco salad bowls from tortillas, use a

muffin or cupcake pan. Flip the pan over, shape tortillas in the spaces between the
cupholdersandbakeuntilcrispy.

ToolsoftheTrade

1.

SpatulaSmarts:Tongscantearandbreakdelicatefishflesh.Aspatulawillhelp

fishstaytogetherbetter.

2.

Glass Or Metal: You can bake cakes in glass or metal pans. However, when

usingglass,lowertheoventemperature25degrees.

3.

HandleHelper: If you have a metal pan lid, slide a couple of corks under the

handletohelpavoidburningyourhand.

4.

TapeItUp: Have an important recipe you can’t lose? Print or write it out and

tapeitinsideacabinet.

5.

Don’tGo-GoGadget:Fancykitchengadgetscanbeawasteoftimeandmoney.

Invest in a set of good knives, skillets and spatulas and you’ve got a good start.
Qualityismostimportant.

6.

FirstAidAlert:Keepafirstaidkitinthekitchenpantry.Whenyouhaveaminor

emergencylikeacutorburn,you’llappreciatetheconvenienceandcloseproximity.

7.

Goofy Goggles: Keep a pair of swim or safety goggles in the kitchen drawer.

Wearthemwhencuttingonionstoavoidtears.

8.

ChopstickCleaners:SavethechopsticksfromChinesetakeout.Usethemafter

cooking to scrape hard-to-reach spills from stove and countertop edges without
scratching.

9.

GrossButGrate:Ifyouwantahandy,finger-protectinggrater,purchaseaheel

callus and bunion remover with a receptacle to hold scrapings. Ginger, citrus zest,
andchocolatecanbeeasilygratedandheldinthereceptacle.LabelFORKITCHEN
USEONLY.

10.

KnowYourKnives:Kniveshavespecificuses.Ingeneral,kniveswithserrated

edgescutsoftfoodswithhardcrusts.Kniveswithstraightbladesareusedforcutting
andslicingmeatsandveggies.

11.

TheSharperTheBetter:Whenpurchasingkitchenknives,choosethesharpest.

It’sactuallysaferandquickertocutusingverysharpknives.

12.

Not Just For Eggs: Use an egg slicer to slice other tender foods, such as

mushrooms,avocados,andkiwis.

13.

BestBurner:Makesuretochoosethebestburnerforthepansizeandmealyou

arecooking.Yourfoodwillcookmoreefficientlyandyou’llsaveenergytoo.

14.

PanParticulars:Whencookinglargemeatsintheoven,becarefultochoosea

sturdypanwithhandles.Aflimsypanmaymeanamealonthefloorratherthanon
thedinnertable.

15.

Cast Iron Seasoning: To season a cast iron pan, first wash it with hot, soapy

water.Scrubusingastiffbrush,rinseanddrycompletely.Withafoldedpapertowel,
putalight,evencoatingofoilaroundtheinsideandoutsideofthepan.Heatthepan
on the top oven rack at 350 degrees F for an hour. Allow it to cool inside the

oven.Placealuminumfoilonthebottomrackforoilydrips.

16.

CleanCanOpeners: Can opener blades can get dirty and harbor germs. Scrub

bladesoftenusinganoldtoothbrush.

17.

UnderPressure:Forbestnutrientretention,thebestcookingmethodispressure

cooking(about90%ofthem).Boilingretainsthefewestnutrients(about40%).

18.

HoldTheWater:Pressurecookersneedverylittlewater.Aboutonecupofwater

orliquidshouldbeenough,butcheckyourrecipeormanualtobecertain.

19.

Nice&Warm: Want warm plates for a dinner party? Sprinkle with just a little

water and place them in the microwave for about 30 seconds. They’ll come out
slightlywarmforserving.

20.

SaferMixing:Placeadamp,foldedkitchentowelunderthemixingbowl.This

willreduceslidingandimprovesafetyandefficiency.

21.

CleanGrater:Tocleanyourgratereasily,rubasmallamountofcookingoilonit

beforeuse.Cheesesandotherstickyingredientswillwashrightoff.

VeganEating

1.

Plant Power: Vegan eating can be quite healthy when using nutritious beans,

peas,lentils,nuts,andseedstosubstituteformeatprotein.

2.

LickTheBowl:Anothergoodreasontoeatveganisthatwhenyoumakevegan

cookies,youcansafelyeattheegg-freedough!

Vegetables

1.

SumptuousSkins:Vegetablesandfruitshavethemostnutrientsandfiberinthe

skin.Soinsteadofpeeling,eattheskinswhenpossible.

2.

DoubleDicing:Whenarecipecallsforasmallportionofonionsorpeppers,dice

awholeone.Storetheunneededportioninazipperplasticbagintherefrigeratoror
freezerforfuturerecipes.

3.

RootVeggies:Cookrootveggieslikepotatoesandcarrotswiththelidonfora

quickermeal.

4.

NoMoreTears:Reducethetearsfromcuttingonions.Placeonionsinthefreezer

for5minutesbeforecutting.

5.

GreatGreens:Cutfreshgreenbeansquicklyandeasilybygraspingabunchin

yourhandandlininguptheendsinyourpalm.Laythemonacuttingboardandcut
theknobbyendsoff.Turnthemaroundanddothesamewiththeotherends.

6.

It’sInTheBag:Createa“scrap”baginthefreezer.Tossinleftoverpiecesof

freshlycutveggiestouselaterforsoupsandstir-frying.

7.

PerfectPeas: Frozen peas don’t need to be cooked, only thawed. They can be

usedatthelastminuteforsaladsbythawinginacolanderundercoolrunningwater.

8.

HoldTheSeeds:Needtoseedacucumberquicklyandeasily?Cutitlengthwise

andrunaspoondownthecentertoscrapeouttheseeds.

9.

CatchingCritters:Whenwashingfreshgardenvegetables,soakthembrieflyin

slightlysaltywater.Insectsdislikethesaltandwillcomeouttobewashedaway.

10.

Longer-Lasting Greens: For longer-lasting lettuce and celery, remove from

plasticbags.Storingtheminpaperbagsmakesthemlastlonger.

11.

CoreTheLettuce:Hitthecoreendoflettuceforcefullyonthekitchencounter.

Thecorewillloosenandcanbepulledoutwithoutcutting.

12.

Soften Slow: When your recipe calls for softening your onions, don’t rush the

process.Softeningonionstakeslongerthanyoumightthink.Todoitproperly,expect
tospendabout20-30minutesonthisstepalone.

13.

Fresh Or Dried: When using fresh herbs, remember that 1 tablespoon of fresh

herbsequals1teaspoonofdriedherbs.

14.

Fresh Onions: When using green onions, save the white ends to grow fresh.

Submergetheendsinaglassoffreshwater,placeinthesun,andletnaturedoitsjob.

Web-BasedCookingHelp

1.

Cyber-Cooking:TrytohaveatabletorlaptopandWi-Fiavailableinthekitchen

area.Recipesandcookingtipsareamouseclickaway!

2.

CreativeComments:Foronlinerecipes,readcommentsprovidedbyotherswho

havetriedthesamerecipe.Learnfromcookswhohavealreadypreparedtherecipe-
theyoftenhaveimprovements!

3.

SmartphoneApps:Lookintosmartphonecookingapps.Appsareavailableto

keepupwithmenuplanning,recipes,healthychoices,grocerylists,andmore.

MoreCookingTipsandTricks!

1.

CloggedDrains:Toclearcloggeddrainsnaturally,combine1cupeachofbaking

sodaandsalt,thenslowlypourdownthedrain.Letitsitfor5minutesthenpourina
panorteakettleofboilingwater.Repeatasneeded.

2.

Quick Recipe Book Holder: Need your hands free for cooking? Use the clip

fromapantshangertokeepthepagesopen.

3.

PerfectRice: If you want perfect rice that’s not sticky, use lemon juice. Just 2

tablespoonsaddedtothewaterwillkeepthegrainsfromstickingtogether.

4.

QuickIcePacks:Needaneasy,no-messicepackforyourchild’slunch?Soaka

newkitchenspongeinwater,placeinzipperplasticbagandfreeze.

5.

ExpandingIce:Becarefulwhenfreezingfoodswithhighwatercontentssuchas

softcheeses,foodemulsions,andeggsintheshell.Freezingwillchangethetextures
ofhigh-moisturefoods;eggshellswillcrack.

6.

TextureTip:Trytoaddtexturetosoftfoodsforcontrast.Mashedpotatoes?Add

somecrunchybaconbits.Creamyguacamole?Topitwithlightlysaltedpumpkinor
sunflowerseeds.

7.

PumpkinScooping:Forquickerandeasierseedingofpumpkinsandsquash,use

anicecreamscoop.

8.

JarPower:Toopenatightlysealedjarlid,placearubberbandaroundthelid.

Wrapwithaclothandturn.

9.

FlossToCut:Ifyouneedtocutsofterfoods,aknifecanbetoodamaging.Use

unscented/unflavoreddentalflosstocutsoftcheesesandcakes.

10.

BreadcrumbsInASnap: Freeze stale bread to grind in a food processor later.

It’saquickandeasywaytomakebreadcrumbswhenneeded.

11.

CleanWhileYouCook:Cleaningupasyoucookkeepsyouorganizedandwith

amplespace.

12.

Ample Storage: Cooking in bulk is a great way to plan for future meals.

However, make sure you have plenty of containers and storage space in the freezer
beforebeginning.

13.

CoolItDown:Don’tplacehotfooddirectlyinthefreezer.Allowittocooldown

intherefrigeratorfirst.Placinghotitemsinthefreezercanraisethetemperaturetoo
muchandpartiallythawfrozenitems.

14.

Get Trashy: When cooking, keep a plastic grocery bag hanging on the outside

cabinetdoorhandle.It’sahandywaytothrowthingsawayquicklywithouthavingto
openandclosethedooroften.

15.

SoapySink:Toencouragequickcleanupsasyougo,keepyoursinkfilledwith

hot,soapywaterwhilecooking.You’llbemorelikelytowash,rinse,andputaway
quickly.

16.

Animal Instincts: Trust your senses when cooking. If something doesn’t smell

righttoyou,it’sprobablyspoiled.

17.

ReadRecipes:Whentryinganewrecipe,alwaysreaditcompletelyfirst.Avoid

the frustration of starting to cook and realizing you are missing an ingredient or
utensil!

18.

Guessing Temp & Time: If you’re unsure of how long to cook something,

cookingitatlowerheatforalongertimeisbest.You’relesslikelytoburnyourmeal.

19.

PrepAhead: When cooking a big meal, do as much as you can ahead of time.

Cuttingvegetables,makingstock,andmeasuringspicescanallbedoneahead.

20.

CoolCream:Towhipcreamfasterandmoreefficiently,chillthecream,thebowl

andthebeatersfirst.

21.

CinnamonSurprise:Surpriseyourguestswithanaddedflavorinyourwhipped

cream. Add a dash each of cinnamon and nutmeg to whipped cream as it’s being
prepared.

22.

FakeFunnel:Whenyouneedafunnelbutdon’thaveonehandy,rollupapaper

plate.Orsnipoffacornerofamailingenvelopeandusetheconeshapeasafunnel.

23.

Perfect Liquids: When measuring liquids, always measure on a flat, stable

surface. Trying to measure while holding the cup may lead to inaccurate
measurements.

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