DISCLOSURE Sara Haas RDN, LDN Nothing to disclose LEARNING OUTCOMES Provide clients/patients/consumers with culinary and other concrete strategies that increase healthy eating habits and behaviors Learn teachable cooking techniques and strategies that allow clients to incorporate more nourishing foods into their diet DIETARY GUIDELINES IN THE KITCHEN Kitchen Disconnect The Inhibitors: 3 T s The Solutions: 3 P s Putting it into Practice How to make food flavorful Cooking demonstration 1
KITCHEN DISCONNECT In a world of constant connection why are we disconnected from the kitchen? Let s Take a Look at Eating in America NPD - 29th Annual Eating Patterns in American Report (2014 data) Decrease in restaurant meals - now consuming 8 out of 10 meals from home Cooking more? Nope. Convenience foods, frozen prepared meals, delivered meals, meal service kits, etc. From the Bureau of Labor Statistics (2014) American Time Use Survey: Avg. min/d men and women spent preparing food and drink M = 17 minutes W = 37 minutes Avg time spent primary eating and drinking/d: 64 minutes (down from 67 minutes in 2006-2008) Avg time spent secondary* eating drinking/d: 16 minutes (no change) *(watching tv, driving or working) Hamrick S., Karen and McClelland, Ket. Americans Eating Patterns and Time Spent on Food: The 2014 Eating & Health Module Data, EIB-158, U.S. Department of Agriculture, Economic Research Service, July 2016. 11 THE INHIBITORS - THE 3 T S What prevents people from cooking? The 3 T s Time life is busy Tedium monotonous, boring Terror Kitchen unfamiliarity Financial concern Availability 12 THE SOLUTIONS How can you empower people to overcome the 3 T s? Teach the 3 P s Preparation - make the time, save the money, problem solve Positivity - negative thoughts translate into a negative experience. Practice - once is not enough 13 2
NOW SAY IT WITH ME! I CAN COOK!!! Practice what you preach! Builds trust. Share your kitchen conundrums, successes and tips! Makes you relatable. 14 BUILD A BETTER EATING EXPERIENCE Be prepared, be positive, & practice! Use these tools: Flavor Tools to build flavor Texture Say no to uniformity Color Looking good! 15 BUILD FLAVOR Herbs - the green, fresh, fragrant (or dried) leaves of plants Spices - dried (usually) bark, bulb, leaf, root, seed or stem of the plant Acid - citrus, vinegars Cooking Techniques - layer flavor Read Books - The Flavor Bible by Karen Page and Andrew Dornenburg, On Food and Cooking by Harold McGee 16 3
HERBS & SPICES: FLAVOR Herbs - typically used to finish dishes as heat can damage Sweet: Basil, mint, tarragon Savory: Basil, bay leaf, chives, cilantro, dill, rosemary, oregano, mint, parsley, sage, tarragon, thyme Spices - typically added during the beginning or middle of the cooking process Sweet: Allspice, cardamom, clove, cinnamon, ginger, nutmeg, turmeric Savory: Black pepper, cayenne, celery seed, chili powder, coriander, cumin, curry powder (blend), fennel seed, ginger, mustard seed, paprika, turmeric 17 COMMON HERBS & SPICES: CUISINE Italian - oregano, sage, thyme, bay leaves, basil, rosemary, parsley Indian - cardamom, cinnamon, mustard seed, cayenne, garam masala, curry powder, cumin, coriander, turmeric, clove, black pepper, fenugreek, mint Southern - bay leaf, thyme, cardamom, dill, cumin, chives, dill, cayenne, celery seed, mustard, tarragon, paprika, pepper, parsley, oregano (creole and cajun spices) Mexican - cumin, cinnamon, achiote (annatto), cayenne pepper, cloves, coriander, chiles, chile powder, thyme, oregano, cilantro Thai - ginger, chiles, cinnamon, lemon grass, basil, caraway, cardamom, coriander, cloves, galangal, mint, nutmeg, turmeric Chinese - ginger, Five-Spice, star anise, cinnamon, mustard, dried chili flakes 18 STAPLES Herbs: Basil Bay leaf Dill Mint Oregano Rosemary Sage Tarragon Thyme Spices: Allspice Cardamom Celery seed Cinnamon Cloves Coriander Fennel seed Ginger Mustard Nutmeg Pepper Turmeric Wasabi 19 4
ADD ACID Often neglected Great replacement for salt Citrus - oranges, limes, lemons Vinegars - red wine, white wine, balsamic, champagne, fruit 20 COOKING TECHNIQUES Use aromatics - onions, garlic, shallots Toast nuts and spices Blanch and shock Dress greens before serving Marinate Braise or pressure cook Roast/caramelize Use mustard, horseradish, spicy peppers or other strong-flavored ingredients 21 ADD TEXTURE Prevent fatigue Add a crispy or crunchy element Example: Plain tomato soup Tomato soup with crunchy croutons (whole grain, of course!) 22 5
BRING ON THE COLOR (VEGETABLES, PLEASE) Don t forget we eat with our eyes Add color to make it interesting More color means more nutrition! (vegetables) Keep it simple: Add shredded carrot to salads Add sliced apple peel to oatmeal Cook sweet potatoes with Yukon Gold potatoes Add sliced beets as a garnish for sandwiches 23 COOKING DEMONSTRATION Baharat Bean Toast with Fried Egg 24 THE RECIPE Ingredients 1/8 teaspoon ground allspice 1/4 teaspoon ground black pepper 1/8 teaspoon ground cardamom 1/4 teaspoon ground cloves 1/2 teaspoon ground coriander seed 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cumin 1/8 teaspoon ground nutmeg 1 tablespoon water 1 tablespoon olive oil 1 15-ounce can garbanzo beans, drained and rinsed 1/4 teaspoon kosher salt 4 large eggs 4 cups mixed lettuce 1 teaspoon + 1 tablespoon fresh lemon juice, divided 1 teaspoon fresh lemon zest 4 slices whole grain toast, thick-cut, toasted Instructions Mix the spices and water together in a medium mixing bowl. Set aside. Heat a medium non-stick sauté pan over medium heat. Add oil and spices and cook, stirring constantly, until fragrant, about 1 minute. Add the drained beans and salt and cook, an additional 2-3 minutes, or until beans are warmed through. Transfer mixture back to the medium bowl, along with 1 teaspoon lemon juice and mash with a fork. Cover and keep warm while cooking the eggs. To fry the eggs, set the non-stick skillet back over medium heat and add 1 cracked egg. Cook 2 minutes, cover with foil and cook an additional 2-3 minutes or until desired doneness. Repeat with remaining eggs. While egg is cooking, toss the lettuce with the remaining lemon juice and zest. To serve, spread 1/4 cup of the bean mixture on each piece of toast. Top with a fried egg and the dressed greens. 25 6
PRACTICE APPLICATIONS Identify kitchen inhibitors and provide solutions Communicate techniques on how to build flavor to clients and patients Educate them to empower them in the kitchen WANT MORE? Website: www.sarahaasrdn.com Follow me on - Instagram: @cookinrd Twitter: @cookinrd Pinterest: SaraCookinRD Facebook: Sara Haas RDN 27 BONUS SLIDES! :) 28 7
SPICE & HERB PRESERVATION Spices Whole spices can last at least a year and up to 3 years Ground spices last a few months No smell? Not good anymore. Storage: cool, dark, dry place in an air-tight container Herbs Store in fridge, wrapped loosely in paper towels in an open plastic bag; top shelf is best, crisper is often too cold Basil - treat like flowers, trim stems and immerse in water, change water every day 29 HERBS: FRESH TO DRY SUBSTITUTIONS Dried = concentrated flavor Generally = use 1/3 amount of dried as you would fresh Ex: sub 1 teaspoon dried dill for 1 tablespoon (3 teaspoons) fresh dill But don t forget! Fresh herbs are usually added towards the end of cooking to preserve flavor/prevent damage Dried herbs need to be added earlier on in the cooking process to allow them to permeate Images (except my own) curtesy of Pixabay 30 8