REFILLABLE OIL MISTER – This allows you to saute veggies, lean protein, and other ingredients without adding many fat calories to recipes. Use the gadget to coat a skillet evenly with oil or to mist your veggies or a salad. Have a few misters and fill each one with a different healthy oil, as well as balsamic or other flavored vinegars. You can use this whenever a recipe calls for nonstick oil spray. Suggested oils to use are olive oil, canola oil, or grapeseed oil.

MEASURING CUPS AND SPOONS – These are essential for measuring spices, fats, flours, and other ingredients. I have quite a few sets of each in my kitchen!

BLENDER AND/OR FOOD PROCESSOR – You can literally chop minutes off food prep with either of these tools. It makes chopping, shredding, and mincing large quantities a cinch. For most people, one 4 cup to 7 cup processor does the trick, and it won’t take up too much counter or cabinet space.

IMMERSION (OR HANDHELD) BLENDER – This is great for making pureed soups or sauces because you can skip the step of transferring hot liquids to a blender in batches.

SLOW COOKER – This is a must-have for busy parents. Simply toss all of the ingredients into the slow cooker in the morning, and when dinnertime rolls around…VOILA! A delicious, wholesome meal is waiting for you. It can be used for soups, stews, and chilies.

ONION GOGGLES – Slicing an onion can be a real tearjerker. That is because the onion releases a sulfur compound that may irritate your eyes and cause them to water. (Just thinking about this is making my eyes burn and water!) A pair of onion goggles costs about $20.00 at most home-goods stores. (Budget-saving trick: if you have a pair of ski goggles lying around, they work just as well.)

CUPCAKE TINS (VARIOUS SIZES) – If you bake often, these are a great investment. Mini cupcake tins are great for bite-size treats – automatic portion control! Jumbo cupcake tins are great for large muffins and tasty frittatas. Don’t limit standard cupcake tins to just baked goods. I LOVE making mini meals in muffin tins and individually freezing them. Perfect for those (like me) who only have themselves to cook for.

SPIRAL SLICER – In several of my recipes, I use zucchini noodles (or “zoodles”) to take place of standard starchy pasta. I have also used carrot noodles and sweet potato noodles. To get perfect zoodles, I recommend a spiral slicer. There are various types at various price points. Choose one that suits your budget. And in a pinch, you can also always use a vegetable peeler to make julienned vegetable noodles.

A knife consists of two main parts: the blade and the handle. In a well-made knife, the metal that the blade is made of will extend all the way through the handle. Different parts of this single piece of metal serve different purposes. Here are the main features of most knives:

THE CUTTING EDGE is the sharpened, honed edge of the blade. It should be razor sharp – a well-sharpened knife will literally be able to take the hairs off your arm (don’t try it). Chef’s knife blades come in varying degrees of curvature, designed for various tasks, such as slicing or rock-chopping.

THE BACK, OR SPINE, is the long side opposite the sharp blade. This is where you hold your non-knife hand when  rocking the knife back and forth for rapid mincing. It can also be used as a makeshift bench scraper for moving pieces of food around on your cutting board (you should never do this with the cutting edge – it will dull it.)

THE TIP is the sharp point at the end of the blade. It’s used primarily for precision work.

THE HEEL is at the bottom of the blade. In many Western-style knives, the metal thickens significantly at the heel. This is to make it easier to grip the knife using the blade grip.

THE BOLSTER is the part of the blade that meets the handle. It is thick and heavy, providing a good balancing point for the blade and the handle. In a well-balanced knife, the center of mass should be somewhere near the bolster, so that you can rock the knife back and forth with minimal effort.

THE TANG is the extension of the blade that runs through the handle. It provides balance as well as sturdiness. A knife with a full tang (that is, metal that extends to the butt of the handle) is unlikely to ever lose its handle.

THE HANDLE is where your whole hand rests if using the handle grip, or where your three smaller fingers rest if using the blade grip. Handles can be made of wood, polycarbonate, metal or various exotic materials.

THE BUTT is the fattened section at the very bottom of the  handle.

THE TWO GRIPS

The first step to perfect knife skills is learning how to hold a knife. There are two basic grips: the handle grip and the blade grip.

THE HANDLE GRIP: With the handle grip, your hand is completely behind the heel of the knife, with all your fingers tucked behind the bolster. It is generally used by beginning cooks or cooks with exceptionally small hands. It’s comfortable but it offer only limited control when doing precision knife work.

THE BLADE GRIP: The blade grip is the preferred grip for more experienced cooks. Your thumb and forefinger should rest in front of the bolster, directly on the blade. This grip is a little intimidating, but it offers much better control and balance. It may be difficult and/or uncomfortable with cheaper stamped knives that don’t have a bolster.

What about your non-knife hand? In general, there are two positions you’ll find that hand in. The most common is known as “the claw,” and when people cut themselves with a knife, it’s most likely because they weren’t using the claw. Use this grip when dicing and slicing. Protect the fingertips of your non-knife hand by curling them inward, using your knuckles to guide your knife. When cutting food, always place it in a stable position, preferably with a cut surface flat against the cutting board. Then guide the knife blade against the food with your claw hand.

For mincing, a different approach is required. Place the tip of your knife on the cutting board and hold it in place with your free hand. Rock the blade up and down to reduce herbs (or anything else) to a fine mince.

WHETHER YOU WANT TO LOSE WEIGHT, LOWER YOUR CHOLESTEROL, OR JUST BE HEALTH, LIMITING THE FAT AND CHOLESTEROL IN YOUR DIET IS IMPORTANT. THE FOLLOWING TIPS ARE RECOMMENDED FOR THE ENTIRE FAMILY. KEEP IN MIND THAT CHILDREN CAN DEVELOP HEALTHY EATING HABITS IF THE EXAMPLE IS PROVIDED IN THE HOME.

Choose lean cuts of meat, fish and poultry. Trim off all visible fat. Animal fat is saturated fat and should be limited.

Avoid deep-fried foods or, at least limit how often you have them.

Cook by baking, broiling, poaching, steaming, or microwaving.

Avoid frying or sautéing in oil or other fats. Instead, use a non-stick spray coating or a broth.

Eat seafood three times a week. Try more tuna fish and salmon salad sandwiches for lunch.

Limit red meats to three times a week. Serve smaller portions (3-4 ounces).

Increase the use of poultry, without the skin. Chicken parts can be skinned and then breaded and baked. This is a good low-fat substitute for fried chicken.

Use egg substitutes or egg whites. Limit egg yolks to three per week.

Switch to skim or 1% milk.

Try salad dressings that are labeled nonfat or reduced calorie.

Use low-fat or nonfat mayonnaise.

Enjoy nonfat yogurts.

Use tuna packed in water.

Use more dried beans and dried peas in place of meat.

Limit all cheeses, especially those that are not low in fat. Look for cheeses with less than 6 grams of fat per ounce. Five grams of fat is equal to one tsp of fat.

Replace butter and stick margarine with soft tub-style margarines made with canola, safflower, soybean, sunflower, or corn oil. Look for “liquid” oil as the first ingredient.

Avoid animal fats such as lard and bacon grease.

Limit foods with hydrogenated or partially hydrogenated oils. Hydrogenation is a chemical process that turns unsaturated liquid oils into saturated solids.

Increase the use of foods that are low in saturated fats such as fruits, veggies, and grains.

Use canola oil or olive oil.

Limit high fat meats such as hot dogs, salami, bologna, bacon, and sausage.

Refrigerate soups and stews. The fat will harden and can easily be removed. This also works well with canned soups (except condensed cream soups).

Instead of adding margarine to veggies, add Molly McButter or salt-free seasonings. For baked potatoes add 1 tbs of milk for moisture before sprinkling with Molly McButter.

Replace sour cream with nonfat yogurt. If you don’t like the flavor, use light sour cream but limit the amount used as it still contains fat.

Use fruit ices and nonfat sherbets to replace ice cream.

Read labels and avoid products that contain coconut oil, palm oil, and cocoa butter. These are saturated fats.

Look for grams of fat on the label and choose those foods with less than 30% of the total calories from fat. To do this:

– Find the grams of fat per serving and multiply by 9 to get the total calories from fat. There are 9 calories per gram of fat.

– Find the calories per serving.

– Divide the total calories from fat by the total calories per serving.

– The answer is the percent of calories from fat.

– EXAMPLE: If one serving is 200 calories and has 5 gram of fat: 5 grams of fat x 9 calories per gram = 45 calories from fat. 45 calories from fat + 200 total calories = 23% calories from fat

– By choosing foods with less than 30% of their total calories from fat, you are closer to your goal of having your total fat intake less than 30% of your total calories. Note that the percent of fat listed on foods may be weight and not a percent of the total calories. This is usually the case with raw meats, milk, and ice cream.

Limit your total fat intake to no more than 30% of your total daily calories with saturated fat being no more than 10% of this. This may be difficult to figure on your own but can easily be done with the help of a registered dietician. The following may be helpful:

– 30% of 1200 calories = 40 grams; 20% = 27 grams

– 30% of 1500 calories = 50 grams; 20% = 33 grams

– 30% of 1800 calories = 60 grams; 20% = 40 grams

– 30% of 2000 calories = 67 grams; 20% = 44 grams

– 30% of 2500 calories = 83 grams; 20% = 56 grams

CLIPPING COUPONS – Coupons do count! A few dollars a week might not seem like a lot, but the money you save by using coupons really adds up over the course of a year. File all your coupons in a convenient place where you will remember to bring them to the grocery store. Without your coupons in hand, they will do you no good.

SALE SAVVY – Take advantage of sales! Read the food section of your local newspaper and the weekly grocery store ads before you go shopping and stock up on items that can be stored. Canned goods, pasta and grains have a long shelf life; poultry, meat and butter freeze well. So if you have room, buying in bulk can be economical.

WRITE IT DOWN! – Make a grocery list before you go shopping; it will get you out of the store faster, and it will also prevent you from spending money on things you don’t need.

MEAT MATTERS – While pre-cubed, pre-pounded or pre-seasoned meats (or poultry) can save you preparation time, they cost a lot more than plain cuts of meat. If you can spare a few minutes to cut, pound or season your meat, you’ll find the savings are significant.

PRICING POULTRY – Dark meat costs less than white, so if your family likes dark meat, then you’re in luck. Also, consider that the more work done to the poultry, the more it will cost you. If you have enough time to remove the skin from the poultry yourself, or if you will be cooking bone-in pieces instead of boneless, then the poultry you purchase will be less expensive. Look for family packs whenever possible, as the price per pound is much lower and it’s very easy to repackage the poultry into cooking portions.

CONVENIENCE COSTS – Boneless chicken breasts are an example of a good timesaving investment, but snack-packs and lunch-size portions are not. If a convenience item significantly reduces your time and hassles in the kitchen, it’s probably worth the cost. But anything that can be done quickly and easily at home, such as bagging small portions of chips and slicing cheese, will save you a lot of money.

A MATTER OF TASTE – Follow the basic rule of shopping: If your family won’t eat it, don’t buy it – at any price! Even if you’re tempted by rock-bottom prices, these products will be no bargain if nobody likes them.

COST CUTTERS CHART

INSTEAD OF packages of sliced or grated cheese, BUY blocks of cheese.

INSTEAD OF refrigerated cartons of fruit juice, BUY frozen juice concentrate.

INSTEAD OF quart-size cartons of milk, BUY gallons or half-gallons of milk.

INSTEAD OF loose fruit and veggies by the pound, BUY bagged produce, such as potatoes and apples.

INSTEAD OF single-serving packages of snacks and cereal, BUY family- or economy-sized packages.

INSTEAD OF packaged veggies for soups and stews, BUY individual veggies by the pound.

INSTEAD OF small packages of nuts and dried fruits, BUY bulk nuts and dried fruits sold by weight.

INSTEAD OF brand-name grocery products, BUY generic and store-brand products.

Although they can seem complicated, food labels are an important part of understanding what we are eating. To learn the basics of what different types of information on a food label mean, keep reading…

SERVING SIZE: Based on the amount of food people typically eat. The serving size influences all the nutrient amounts listed on the top part of the label.

SERVINGS PER CONTAINER: It’s important to understand that this number represents the entire amount of food included in the packaging and that nutrient listings are based on the serving size, not servings per container!

CALORIES & CALORIES FROM FAT: The number of calories in a single serving of the food is listed on the left of the label and tells you the amount of energy in the food. The listing for “calories from fat” is also important because it’s good to limit fat intake. The calories in a food come from either fat, protein, or carbohydrates.

%DAILY VALUES: These are the recommended percentages of nutrients an ADULT should consume each day. The percentages are similar for adults and kids, although kids may need more or less of a particular nutrient based on their age and size.

Some Daily Values are based on the amount of calories and energy a person needs. These include carbohydrates, proteins, and fat. The other Percent Daily Values (sodium, potassium, vitamins, and minerals) stay the same no matter how many calories a person eats.

TOTAL FAT: Number of fat grams contained in one serving. The different kinds of fat (saturated, unsaturated and trans fat) may be listed separately on the label.

CHOLESTEROL AND SODIUM: Indicate how much of these nutrients are in a serving of food. These are usually listed in milligrams and are included because many people need to limit their intake of salt and cholesterol.

TOTAL CARBOHYDRATE: Indicates how many carbohydrate grams (a body’s primary source of energy) are in one serving.

PROTEIN: Often measured in grams, lists how much protein is in a single serving.

VITAMIN A & C: Two of the most important vitamins, each is given a Percent Daily Value. If a food gives 20% of the recommended daily allowance (RDA) of Vitamin A, that one servings gives an adult 1/5 of the Vitamin A needed for the day.

CALCIUM AND IRON: Two of the most important minerals because they contribute to strong bones and healthy blood.

The science of nutrition can be complicated, but a general understanding of what nutrients are most important for good health is relatively simple. A diet that contains a variety of fruits, vegetables, grains, dairy and meat, with limited “junk” foods, is the best way to ensure a healthy diet.

Nutrients from the food we eat are a vital component to maintaining good health, both inside and out. The following are the key nutrients we need to eat and the best way to make them a part of our daily diet.

VITAMIN A
Keeps your skin smooth and the lining of your mouth, nose, throat, lungs and intestines healthy. Vitamin A is also needed for healthy eyes as it forms the part of the eye that helps you see in dim light.

BEST FOODS TO EAT – Dark green and orange vegetables and fruits like carrots, kale, turnip greens, broccoli, red and green peppers, pumpkin, sweet potatoes, cantaloupe and peaches. Animal foods like eggs, milk, cheese and liver are also good sources.

B VITAMINS
There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use energy you get from food. Some of the B vitamins are also important in helping the body use protein from your diet to build new cells and tissues. It’s important to eat a wide variety of foods in order to get enough of the B vitamins.

BEST FOODS TO EAT – Animal products like pork, chicken, turkey, eggs and fish are the best sources. Whole grain foods like brown rice, whole wheat bread, and oatmeal are also good sources of B6. Other plant sources like soy beans, peanuts, and walnuts are also filled with this B vitamin.

VITAMIN B12 is needed for healthy blood. This vitamin is only found in animal products, therefore, if you’re a vegetarian and don’t eat animal foods like eggs, milk or cheese, you may need to take a supplement for this vitamin.

VITAMIN C
Helps to heal cuts, wounds, and burns, and also helps form a cement-like material between our cells. If we don’t get enough Vitamin C, this “cement” loses strength and causes bleeding – typically in our gums or as bruises. Getting enough Vitamin C has also been shown to prevent certain types of cancers. Vitamin C is not stored in our bodies so when we eat to much of it, our bodies naturally get rid of it through urine. Because of this, it is important to eat some Vitamin C every day!

BEST FOODS TO EAT – Fresh fruits like oranges, lemons, limes, grapefruit, cantaloupes, mangoes and papayas. Vegetables such as green peppers, plantains, broccoli, kale, and spinach are also good sources of Vitamin C.

CALCIUM
A mineral that is very important for building strong bones and teeth. A small amount is needed to help our heart, nerves, and muscles work. If we don’t eat enough calcium every day, it is taken out of our bones. Over time, this can cause brittle bones and curvature of the spine.

BEST FOODS TO EAT – Milk (or foods made from milk like yogurt or cheese), leafy green vegetables, tofu, and juices fortified with calcium.

SODIUM
While an important nutrient for keeping a balance in pressure between the inside and outside of our cells, too much sodium can lead to high blood pressure. By using less sodium and salt, our liking for salty foods decreases over time.

TO CUT DOWN ON SODIUM – Read labels to find food with less sodium; taste foods before adding salt and then if needed, add sparingly; use spices instead of salt.

CARBOHYDRATES
Are the body’s main source of energy. Although “carbs” have received a bad rap in the last few years, they are an important part of a healthy diet. There are three different types of carbohydrates: starch, sugar, and fiber. Carbohydrate rich foods are usually low in calories, but when we add fat to these foods, it adds extra calories and therefore can add extra weight. It’s also important to stay away from highly refined carbohydrates like white rice, white bread and sugar as these typically have little extra nutritional value and get burned up quicker by the body, therefore causing you to be hungry sooner than if you had eaten whole grain bread, brown rice, or fruit sugars.

BEST FOODS TO EAT – Brown rice, whole grain breads, fruits, vegetables, high d fiber cereals with low added sugar.

FOLIC ACID
Important for making blood and building cells. Also very important to have adequate amounts before and during pregnancy to help the fetus develop properly.

BEST FOODS TO EAT – Many plant foods like leafy greens, broccoli, corn, whole grains, lentils, kidney beans, nuts, eggs, cheese, and milk.

IRON
An important mineral that is part of our red blood cells. It’s needed to carry oxygen from our lungs to our cells, muscles and organs. If we don’t get enough iron, enough oxygen will not be delivered to our muscles and organs, leading to fatigue and weakness.

BEST FOODS TO EAT – Iron from red meat, poultry and fish are best absorbed by our bodies. Eggs, clams, and oysters are also good sources of iron. Foods like soybeans, spinach, and leafy green vegetables are also good sources of iron but our bodies don’t absorb the iron as well from these foods. It’s best to eat these foods with foods rich in Vitamin C.

PROTEIN
Almost all the parts of our bodies are made up of protein: skin, blood, hair, organs, and muscles. Protein is needed for cells to grow, repair and replace healthy cells and tissues. Protein is made from chains of amino acids and our bodies can make most of these. However, there are a few amino acids that we can’t make, so we must get them from foods that we eat.

BEST FOODS TO EAT – Fish, chicken, beef, pork, eggs, milk, cheese, yogurt, nuts, seeds, grains, beans, and brown rice.

FAT
Fat is found in many foods and is an important source of calories. One gram of fat supplies 9 calories – more than twice the amount from carbs or protein. There are two basic types of fat:

Saturated fat – usually hard at room temperature and found in meats, whole dairy products, tropical oils, and some margarines and shortenings. Eating too much saturated fat can increase chances of getting heart disease by increasing blood cholesterol.

Unsaturated fat – usually liquid at room temperature, it’s found in most vegetables, except coconut or palm kernel oil. Eating foods containing “polyunsaturated” and “monounsaturated” fats doesn’t increase the chances of getting heart disease. However, like all fats, there are 9 calories for every gram. Eating too much of any fat can cause weight gain.

TIPS FOR REDUCING FAT INTAKE
Read and compare food labels to find foods that have the least amount of fat.
Eat more vegetables, fruit, breads, rice, pasta, and cereals.
Use less butter, oil, and margarine, trim excess fast from meats, take skin off of poultry, and eat low-fat versions of milk and cheese.

Ever wonder how marshmallows got their name?

They were once sweet treats made from the roots of the marsh mallow plant (known as Althaea officinalis), and the pharaohs of ancient Egypt were especially fond of them. Today marshmallows are no longer constructed from the plant that gave them a name. Instead, they’re made of corn syrup, sugar, and gelatin. And they’re associated with some of America’s most child-friendly recipes. They are toasted and sandwiched into campfire food like s’mores; they crown whipped sweet potato casserole; they are stirred into the classic Cola Cake, spread atop Mississippi Mud Cake, and dropped into hot cocoa. How can a child or an an adult possibly resist marshmallows?

Do not substitute chocolate chips – either semisweet or white – when the recipe calls for simply semisweet or white chocolate. Use bar chocolate. The chips have a tighter consistency because they have been specially formulated to withstand heat and not melt. Frostings and glazes made from them are not as creamy.

Chocolate in a recipe may cause it to bake more quickly. For this reason, you want to keep your eyes on that chocolate cake in the oven. Don’t let it overbake!

Cocoa powder is an excellent addition to a cake mix cake, and you can add up to 3 tbs (the equivalent of 1 oz of unsweetened chocolate) to give the mix more flavor. Use unsweetened cocoa powder, NOT Dutch-processed cocoa, which has been treated with an alkali to make it more soluble and more delicate in flavor.

Milk chocolate is fine when you want a mild chocolate flavor, but it doesn’t have the intensity or the shelf life of either semisweet or unsweetened chocolate.

White chocolate isn’t chocolate at all, for it contains no chocolate liquor (just cocoa butter, milk, and flavorings). But it does have a creamy consistency that works well in frostings, and its milky flavor contrasts nicely with a deep chocolate cake.

It’s easy to amplify the chocolate taste by adding pure vanilla extract, dark rum, or toasted nuts.