Save Time and Money with Home-Cooked Meals

• Homemade spaghetti and salad for 4:– Jar of sauce: $3.19– Box of spaghetti: $1.00– Romaine: $1.19– Tomatoes: $2.10– Cucumber: $1.40– Total: $8.88– Minutes to prepare: 15

• 4 spaghetti dinners with salad at a restaurant:– Per person*:

$10.99– Total:

$43.96– Minutes to pick up:

30-45

*Not including beverages, tax and tip

Save $35.08 per week or $1,824 per year – PLUS control WHAT goes in YOUR meals

Ingredients of Our Show

• 15 meals made with simple ingredients

• How to stock your kitchen

• Efficient kitchen quiz

• Action plan for home-cooked meals

15 meals made with simple ingredients

Oatmeal and raisins….

Microwave Oatmeal!

Just a few things for French toast…

Whole-Grain French Toast & Berries

Potatoes and broccoli…..

Broccoli Baked Potato

Whole-wheat tortillas and veggies…

Tortilla Pizza

Veggie burgers and whole-grain bread….

Veggie Burger

Roasted chicken……

Roasted Chicken Dinner

Chicken Rice Salad

Chicken Sandwich

Chicken with Rice and Vegetables

Fish with potatoes and salad…

Baked Fish Dinner

Lasagna ingredients with corn tortillas instead of pasta ….

Mexican-Style Lasagna

Lentils, rice and salad….

Lentil-Rice Salad

Fish, veggies and bread…

Fish Sandwich!

Pasta and veggies….

Pasta Primavera

Stir-fry veggies with spinach and chicken…..

Asian Chicken Salad

How to stock your kitchen

Stock Your Kitchen

• The key to making best quick meals is to stock your kitchen right

Dry Goods• Canned or dry beans • Favorite spices, herbs,

seasonings • Healthful canned soups • Oil and vinegar • Pasta • Pasta sauce • Rice • Tuna fish• Whole-grain bread • Whole-grain cereal

Refrigerated• Corn tortillas – bake and

use to garnish salads• Fat-free sour cream• Fruits• Margarine (light)• Orange juice• Parmesan cheese• Potatoes• Skim milk• Vegetables• Yogurt (light)

Frozen

• Chicken• Fish• Fruits – great for

smoothies and desserts• Nuts• Vegetables for soups, stir-

fry dishes, side dishes and additions to pasta

• Veggie burgers

Efficient kitchen quiz

Do You Have an Efficient Kitchen?

1. Do you clean your refrigerator on a weekly basis?

– It is best to do this when you come home from shopping

• Discard old food• Cut fruits and

vegetables for 3-5 days and make them easily accessible

• Mix beverages as needed (juice, milk)

Do You Have an Efficient Kitchen?

2. Are your cutting boards in good condition and easy to find?

Do You Have an Efficient Kitchen?

3. Do you have a variety of knives that are sharp, easy to find and easy to use?

Do You Have an Efficient Kitchen?

4. How is your stock of utensils for cooking – spoons, ladles, spatulas?

Do You Have an Efficient Kitchen?

5. Do you have enough pots and pans in different sizes? Can you find the lids?

Do You Have an Efficient Kitchen?

6. Are your microwave cooking containers organized and easy to find?

Do You Have an Efficient Kitchen?

7. Storage containers and bags should be in ample supply. Is this the case in your kitchen? – These can be used for planned leftovers

Do You Have an Efficient Kitchen?

8. Do you own equipment to make your job easier? Here are a few items:– microwave oven– toaster oven– food processor and or blender– rice cooker– mixing machine or hand beaters

Do You Have an Efficient Kitchen?

9. What does your freezer look like? Is it clean and up to date?– Your freezer can make your job much

easier if it is organized.

Do You Have an Efficient Kitchen?

10. Do you have enough room to work on your counters?

Action plan for home-cooked meals

Action Plan forMore Healthful Meals

• Learn new healthful recipes• Plan meals for a week:

– How many dinners on the run?– How many fancy dinners?– How many lunches? – How many breakfasts?

• Stock kitchen with right ingredients• Organize and create efficient working

kitchen

“The heights some men have reached and kept were not attained in sudden flight. For they, when their companions slept, kept pushing onward through the night.”

-Sir Edmond Hillary on Mount Everest