Become Your Favorite Home Cook
Follow this formula.
Vegetable or fruit (fist size) + Two times a day add in a starch + Protein (palm size) + additional Fat (thumb size including fat inherent in the veg or protein)
= Complete Balanced Meal
Follow this formula for every meal.
Follow this formula four times a day for breakfast, lunch, snack, and dinner.
Annnnnd that's where it gets tricky.
Help in Applying the Formula
Applying simple formulas can get tricky.
The first step to applying a formula for healthy eating on a regular basis is to cook more at home.
You will become a home cook that creates balanced meals that are also delicious if you follow a few simple habits.
Prepare your kitchen with basic tools.
Keep your favorite sharp knife easy to reach.
My favorite knife that I reach for day after day is a moderately priced workhorse. Check it out here.
Protect your knives and countertops with a good cutting board. These cutting boards are always out and ready for service.
Prep, cook, and clean up must be quick and easy.
A good nonstick skillet makes cooking a breeze and cleans up quickly.
Using my cast iron had a steep learning curve but once I got the hang of cooking, and cleaning with cast iron the pan never leaves the stop top and is the star of most dinners.
I'll help you master using this skillet.
Partial Prep & Timing
Prep ingredients every time that you have your knife and cutting board in action. Use containers to store ingredients.
Use glass containers for ingredients that stain (tomatoes) or carry odor (onions).
Use hard plastic containers for carrying meals along with you and for ingredients that do not stain or have a strong smell.
Seasonal shopping lists are always available here.
Seasonal ingredients are usually the freshest option and taste the best.
Join the library this year.
Simple Techniques and Recipes
Most of us eat the same 12 foods day in and day out through every season.
Expanding your cook-at-home talents will expand your list of food choices.
Expanding your list of food choices increases your exposure to more nutrients.
The food matrix is complex.
For example, potatoes are carbs, potatoes provide a complex variety of nutrients, and potatoes are delicious.
We fear no potato.
Here is how to make the best roast potatoes and use them in a meal.
Craving a green vegetable?
I didn't think so.
Let's work on that.
Green vegetables have so much to offer but only if you eat them.
Here is how to make garlic green beans.
Apply the same technique to broccoli, cauliflower, or Brussel Sprouts.
Summary: Become your favorite home cook
Begin where you are.
- stock the kitchen with basic tools: knife, cutting board, stovetop pan or cast-iron skillet
- partial prep: store prepped ingredients in proper containers
- shopping: shop with variety in mind, add in simple produce like lemons, or scallions
- meal suggestions: build 4 daily meals
- use the formula:
- carb 1st (veg, fruit, and/or starch)
- plus protein (lean animal or plant-based)
- plus fat (unsaturated and plant-based)
- equals a balanced meal
Be gentle with yourself and be willing to learn.
yourgoodcarma is here to help you improve your diet where you are today.
yougoodcarma is always about doing the best that you can without guilt, fear, or shame.
yourgoodcarma is about living without hatred, greed, or illusion.
yourgoodcarma is not about sympathy but empathy and understanding that we all have good intentions and that we intend to do better as we gain more information.