Make tasty foods at home.

March is National Nutrition Month®.

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics (the professional association to which I belong as a registered dietitian nutritionist).

Each year, part of this campaign (and always) is to help consumers make informed food choices and develop healthy eating and physical activity habits.

This year’s theme (2023), “Fuel for the Future,” highlights the importance of fueling our bodies at every age and eating with the environment in mind.

Continuing with National Nutrition Month® today’s topic: Make tasty foods at home.

Okay, okay – I know this is a challenge for many people.

People often tell me they find grabbing food from a restaurant much easier or more convenient. But, whether it is eating in, doing take out, or having it delivered, it IS easy to do.

And can get costly.

And it can be tiring.

When traveling, I notice that I want a home-cooked meal.

I was away for a weekend trip – a flight out and home in about 48 hours.

It was eating out for two days and all meals. I couldn’t wait to make a meal at home (eat the meal - I would have preferred someone else make it).

So making food at home, what is the barrier here?

The perception is that it takes a lot of time.

They may lack equipment – the right tools.

The idea is that it will be more expensive.

Okay – tackling one of these at a time.

It Takes a Lot of Time

Okay, so if you are tapping an app and someone delivers the meal, that doesn’t take much time.

But it will still be 30 minutes or so.

Sure, you are theoretically doing something productive while waiting.

What if I told you it would take that same amount of time (or less) to make something at home?

For example, let’s make salmon, brown rice, and broccoli. For one or four? It doesn’t matter.

Pre-heating the oven takes the longest time here.

Salmon can cook in about 15 minutes.

Add fresh veggies to the same pan and cook together..

The oven is ready, so the salmon cooks in under 15 minutes. It takes about 12-14 minutes.

The rice takes 90 seconds. How? I get the pre-cooked brown rice bowls that take 90 seconds to heat. If you want to make rice, go ahead. It varies how long it takes, but about 30 minutes.

The broccoli takes about 6 minutes to cook (microwave bag).

And, when it comes to an end, the only thing that needs cleaning is the sheet pan that had the salmon – lined with parchment paper, which is even easier to clean. Also, the dishes go in the dishwasher, just a plate and fork.

Okay, this simple meal took less than 30 minutes, but what about the other days?

With some planning ahead, they can all be this simple and quick.

I wrote a book that is all about one-pot meals.

Don’t have all the latest kitchen gadgets?

Don’t jump on the trendy kitchen appliances.

I never owned a very trendy electric pressure cooker. That is okay.

Don’t have an air-fryer? Neither do I.

Years ago, I had a bread maker – which I often used for a few years. After not using it for a couple of years, I finally got rid of it.

I also had an espresso maker. That was before there was a Starbucks in the city (a LONG time ago).

I have a few pots, two favorite skillets (one cast iron), wooden spoons, spatulas, knives, and a couple of sheet pans. However, like my favorite coffee mug, I also have a favorite knife, which I use 90% of the time.

Other kitchen appliances include my rice cooker (even though I cheat with the 90-second rice bowls) and my slow cooker.

I use the convection option in my oven more than the “regular” setting.

Here is what I suggest for kitchen essentials:

Skip the knife sets and go for one good chef’s knife.

1 good knife (I spent about $50 on my favorite one),
1-2 skillets – one small and one medium t.
2 pots – one small (to heat soup) and one medium to boil foods.
1 Dutch oven
2 sheet pans
1 set of wooden spoons
2 spatulas
1 instant-read thermometer

Of course, you can add more, but you can cook at home if you have these tools.

Eating Healthy is More Expensive?

Eating OUT is expensive.

Cooking at home is easily less expensive.

Cooking at home is more likely to be healthier. (Do you know how much sodium is in your food?)

Make your pizza at home. Buying the ingredients can cost much less, and everyone can customize the pizza. Hint: get premade pizza dough at the grocery store or check with your local pizzeria to see if they will sell you a dough ball. I used to get mine from my local chain pizza shop for about $3.

Tacos made at home are super easy (and may not beat Taco Bell in price), but you can know precisely what is in them and choose meat, chicken, or shrimp.

Many things made at home are less expensive and often healthier.

Cooking at home does not have to be complicated.

Learn cooking and meal preparation skills. Look for local cooking classes for beginners, or check out online options.

Try new flavors and foods from around the world. For example, try a curry or a Moroccan dish, tacos, or Thai food. Or even try regional dishes from our own country.

Find creative ways to use leftovers rather than tossing them. For example, today’s dinner is also tomorrow’s lunch. So make enough to feed everyone tonight and have lunch tomorrow. No waste.

Create happy memories by eating with friends and family when possible. For example, have a pizza party or have each family member choose one of their favorite dishes to make at home.

Consider these two things:

If you want help with meal planning, check out my Mini-Course: Six Tips for the Busy Person to Have Sustainable Energy. It addresses aspects of meal planning and more.

Check out my cookbook, The One Pot Weight Loss Plan: Healthy Meals for Your Slow Cooker, Skillet, Sheet Pan, and More. It is available on Amazon, or request it from your favorite bookseller.