inmyownkitchen

Bar Snacks – Spiced Nuts

Ingredients

  • 1/4 tsp Coriander, ground
  • 2 tsp Rosemary
  • 1/4 cup Maple syrup
  • 1/4 tsp All spice
  • 1/2 tsp Salt
  • 1/4 tsp Cumin, ground
  • 2 1/2 cups Nuts, Mixed
  • 2 tbsp Butter

Method

  • Preheat oven to 180°C.
  • If nuts are not already roasted, place on lined baking tray and spray with oil – bake for 5 minutes until golden. If already roasted, skip this step
  • While the nuts are roasting in the oven, prepare the spice mixture by adding butter, syrup and spice mix together in a heat proof bowl and microwaving for 45 sec to 1 min
  • Once the nuts are toasted, remove from the oven and coat with warm spice mixture – mix well to ensure even coating
  • Return the nuts to the oven for approx 10 more minutes or until golden, stirring once after 5 minutes
  • Remove tray from oven and cool on baking tray
  • Store in an airtight container at room temperature for up to a week

Overnight Oats – Peanut Butter and Banana

Ingredients

  • ½ cup rolled old fashioned oats
  • ½ cup milk of choice (cows, soy, nut milks)
  • ¼ cup yoghurt of choice (dairy or non dairy)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey (optional)
  • 1/4 teaspoon vanilla extract (optional)

Method

  • Place all ingredients into a large glass container and mix until combined.
  • Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.
  • Uncover and enjoy from the glass container the next day. Thin with a little more milk or water, if desired.

Bar Snacks – Cheesy Zucchini Chips

Ingredients

  • 1 medium zucchini
  • 1 teasp garlic powder
  • 2 large eggs
  • 1 1/2 cups Panko breadcrumbs
  • 1 cup grated cheese blend – Parmesan and mozzarella

Method

Preheat the oven to 180 degrees celsius. Line a baking tray with baking paper

Slice the zucchini into thin rounds

In a medium shallow dish, whisk together the eggs with a pinch of salt and pepper

Process the breadcrumbs, cheeses and garlic powder lightly together

Dip each zucchini into the egg mix and then into the breadcrumb mix, pressing it on all sides of the zucchini

Arrange the zucchini on the prepared baking sheets in a single layer

Bake the zucchini chips for 20 to 30 minutes, turning them over halfway through, until they are golden brown and crispy.

Remove the zucchini chips from the oven and serve warm – tomato salsa would be a wonderful dip to accompany these!

Moroccan Filo Rolls with Fattoush Salad – Dinner sorted

Moroccan lamb filo 

Prep Time:  30 minutes    Cook Time:  40 minutes   

Ingredients

1 tbsp olive oil

1/2 brown onion finely chopped

500g lamb mince

3 garlic cloves crushed

1 carrot grated

6 dates chopped

1 tbsp Moroccan spice mix

200g baby spinach leaves

2 tbsp lemon juice

1/4 cup plain yoghurt

1/8 cup bread crumbs

2 tbsp parsley chopped

2tbp mint chopped

1 box filo pastry

Method

  1. Heat oil in a frying pan over high heat
  2. Add onion to pan and cook until softened and golden, add garlic to pan and cook
  3. Add mince and brown
  4. Add spices and cook, add vegetables and cook until softened
  5. Stir through yoghurt, bread crumbs and herbs
  6. Place into a bowl and allow to cool
  7. Preheat oven to 180 degrees – line a baking tray with baking paper
  8. Place one sheet filo onto paper, brush with butter, Top with another sheet and repeat with five more sheets to create a stack
  9. Spoon mince mixture along the long side, roll up to enclose the mince mix
  10. Brush the top with melted butter and sprinkle with sesame seeds
  11. Repeat with remaining sheets and mince mix until finished
  12. Cut each roll into four. Back for 20-25 minutes until golden

Lebanese Fattoush Salad

Ingredients

Salad

1 large pita bread cut into triangles

3 tablespoon olive oil

 salt to taste

Freshly cracked pepper to taste

1 large head of cos lettuce chopped

1 large vine-ripe tomato diced

1 cucumber quartered and chopped

1/2 a large green capsicum diced

5 radishes diced

2 green onions chopped

1/4 cup fresh chopped parsley

Dressing

3 tablespoon olive oil

2 tablespoon lemon juice

2 garlic cloves pressed or grated

1 teaspoon sumac – substitute grated lemon zest

1 teaspoon pomegranate molasses substitute balsamic glaze

1/2 teaspoon mint fresh or dried

1/2 teaspoon salt

Fresh cracked black pepper to taste

Instructions

In a large pan, heat 3 tablespoons of extra virgin olive oil on medium heat. Add the pita bread and season with salt and freshly cracker pepper

Fry the pita for 5-7 minutes until the pieces are crispy and golden in colour. (Alternatively, bake the pita bread at 200° for 5-10 minutes.) Set the fried bread aside.

In a large bowl, add the salad dressing ingredients: olive oil, lemon juice, garlic, sumac, pomegranate molasses, mint, salt and pepper. Whisk together until the dressing is emulsified and well blended.

Add the remaining ingredients to the bowl and toss.

Add the fried pita bread to the salad immediately before serving and gently toss again.

Serve chilled or at room temperature

AMERICAN STYLE APPLE PIE

A classic recipe for dessert delicousness

INGREDIENTS

  • 400 g butter (cold, divided)
  • 520 g all-purpose flour (divided)
  • 1 egg yolk ½ tsp salt
  • 170 g sugar
  •  60 ml water
  • 8 apples
  •  ½ lemon
  •  ½ tsp cinnamon
  •  ¼ tsp nutmeg
  •  100 g brown sugar
  •  1 egg white

Utensils: stand mixer, plastic wrap, oven, rolling pin, pie dish, pie weights, parchment paper, cutting board, knife, large bowl, cooking spoon, pastry brush

METHOD:     

360 g butter – 500 g flour – 1 egg yolk – ½ tsp salt – 120 g sugar – 60 ml water

Cut butter into large pieces and add to a stand mixer with most of flour, egg yolk, salt, and sugar.

Beat for approx. 2 – 3 min. until crumbly. Then, slowly add water, reserving a small amount for the final step, and continue to beat for another 1 – 2 min. until dough is smooth and uniform in consistency.

Wrap dough in plastic wrap and transfer to refrigerator. Allow to set for approx. 1 h. 40 min.

 Preheat oven to 180°C/350°F. Cut dough into two even rounds. Then, flour work surface, place dough on top, and roll out, one at a time, using a rolling pin until rounds are larger than your pie dish.

Flour both sides of dough and transfer to pie dish. Press evenly into all edges of dish and then remove excess dough. Place a piece of parchment paper on top of dish and fill with pie weights.

Place in preheated oven at 180°C/350°F and blind bake for approx. 10 min.

Peel, core, and quarter apples. Then, cut crosswise into medallion-sized pieces.

 In a large bowl, thoroughly mix together apple, lemon juice, cinnamon, nutmeg, flour, sugar, and brown sugar.

Transfer apple slices to pie dish and spread out evenly. Cut remainder of butter into pieces and place on top of apples. Cover pie with rest of dough. Make a small hole in the middle, so air can escape.

Mix together egg white and water and brush on top. Return to oven and bake at 180°C/350°F for approx. 50 – 55 min. until golden brown. Enjoy

Cooking with kids – knife safety

   

Seven Tips for Knife Safety with Kids

Cooking with kids is such a fun and memorable experience. Safety is one of the top priorities in any kitchen and using a knife safely is essential. Kids can learn kitchen confidence and become a willing helper in the kitchen with these safe tips to get them chopping, slicing and dicing with ease. Feel free to print my info graphic for easy reference when cooking with kids!

Tip One – Keep it sharp

I can’t stress enough how much safer a sharp knife is. I know it can seem counterintuitive but a sharp knife does the job properly – accidents can happen when blunt knives need too much pressure to slice or chop through your ingredients. Small hands already grapple with a knife, adding pressure to their chop can create an unstable technique.

Tip Two – The right knife does the right job

Knives come in all shapes and sizes and each knife has a specific job and adds to the ease in which a task is completed. A small knife is easy for small hands to handle in the initial stages of learning how to cut. That being said ensure the small knife is used for small tasks – topping and tailing beans, cutting up soft meats like chicken, slicing herbs and cutting smaller sized potatoes. When your kid/s becomes more confident and able to complete harder cutting techniques a cooks knife is recommended for chopping, slicing and dicing. These larger knives are made to complete specific tasks – the front for precision slicing and the heel or back for rocking chopping and cutting hard vegetables.

Tip Three – Practice with plastic

To get your kid/s used to  chopping use a plastic or lettuce knife and practice with soft foods such as bananas, grapes and hard boiled eggs. Even play-dough or salt dough can work a treat to create knife confidence.

Tip Four – Secure the board

On some surfaces a chopping board can slip and slide creating an unstable surface and accidents to follow. To secure your board just dampen a dishcloth or paper towel placing it underneath the chopping board then checking for any wobble. 

Tip Five – Get a grip

Securely gripping the knife can make a difference in technique confidence – try and mirror the following pictures to get a grip and become confident

Tip Six – Use the claw

Wayward fingers are like targets for a slipping knife. Tucking fingers away prevents dangerous slips cutting into fleshy fingers. The claw can feel uncomfortable at first but it is the best way to control the item you are cutting and keep fingers cut free. To get little hands used to the claw, teach them to cut smaller items they can grip easily. I halve large onions for them to practice on, cut down large carrots into more manageable pieces and halve potatoes. They still get to practice but in a more manageable manner.

Tip Seven – Keep it cool

Watching anyone learn to cut with a sharp knife be they kid or adult can be stressful. Accidents do happen and cuts are distressing but hovering anxiously adds to the pressure to get it right. I always keep a watchful eye on the chopping but with enough distance they feel they are in charge of their skill. Speaking calmly and reminding them to hold their knife properly and use the claw will keep them on track and cuts out of the picture. In the learning stages the technique is more important than the outcome. So some of the onion is a little chunky or the dices a little wonky. These outcomes are arbitrary when cooking at home. Even as an apprentice my cutting technique needed constant revision and honing. I was taught to cut on items that were either going into a soup or stock or being blended so the final outcome was reliant on my technique. As my confidence grew and technique refined I was able to complete more precision cuts. For now, just keep it cool and allow your kid/s to hone their technique one chop at a time.

 

The road to becoming a chef – part two

    

Becoming an apprentice chef – the list of working conditions doesn’t exactly read like a career you would want to pursue – hot, busy, high pressure, antisocial long hours, standing all day, minimal pay. You must be crazy to go ahead on this path. My Dad certainly thought so – for him education was currency, himself having not had the chance to be educated beyond primary school in rural Italy.

I couldn’t be convinced otherwise though. I had completed some work experience both through school and on school holidays and something about being a chef just felt right. So post school, 2002 I started to look for my first place of employment.

I had a few misses from job trials, my confidence waning as I heard nothing from yet another employer. I did start to question if this career path was perhaps the best choice for me. The tables turned though in my new approach of sending out resumes to city restaurants and just seeing what happened. They didn’t have jobs advertised but I figured it couldn’t hurt.

(work experience)

So began the job offer that shaped who I am as a chef. I still remember my interview – I wasn’t sure if this chef game was for me just yet and I spoke of possibly giving it a year and then looking into study again if it didn’t work out. Here I am over fifteen years later and yes I have done further study but not in the pathway I had envisaged.

The head chef offered me a trial – Monday to Friday 9-5. He was also going to pay me. This was certainly a different trial to the others I had been on. I didn’t realise he was hedging his bets and not signing me up straight away but also giving me the chance to see if I liked it as well. After the first week I was offered an apprenticeship at Il Centro Restaurant and Bar – an Italian restaurant that sat 120 guests and served fine dining Italian cuisine.

At the time my head chef was a formidable French man. Equal parts passionate, talented and intimidating he introduced me to life in professional kitchens. I don’t remember too much of my very early days, I dare say I was too scared to do anything but focus on what I was told!

Stepping into this world was like a baptism of fire. Professional kitchens are hot, busy, exhausting and exhilarating. You are constantly pushed to deliver right now. Time is measured in seconds and minutes not hours and days. You need that eye fillet? Two minutes chef. Risotto? Yours in thirty seconds.

At the beginning I couldn’t imagine getting the hang of any of it let alone being as confident as the older apprentices and chefs. I was lucky though in that my Head Chef saw something in me. He nurtured my interest and guided me to the shortcuts to success. I say shortcuts in that my notebook became my best friend. Garnishes for the plates? Write it down. How many portions I need? Write it down. Running out of an item? Write it down. So all of a sudden it began to make sense. I could do this. I don’t know if it was protocol but I asked him for feedback. How did service go? What did I do wrong? What mistakes did I make? How could I make it better? I don’t know if he knew what to think but he took it in his stride and helped develop my training and skills guiding me – sometimes via a stern word (yelling) and sometimes just with patience and care.

(TAFE days)

I’m not going to lie, there were moments when I cried. There were moments when I wondered what on earth I was doing becoming a chef. Learning how to cook cuts of meat that customers are paying $35+ for is intimidating. We had three different steaks, three different types of fish and usually 2-3 other meats cook on the menu and they all had to be delivered at the same time for the docket at the right amount of cooking. I never thought I would succeed. Sometimes my chef would swap around what I had put down on his board and ask me to tell him again what was what to test me. You had to be confident in your food. You had to not hesitate in what you were capable of.

My skills though started to flourish. I learnt how to back myself and trust my instincts. There we times though I stumbled and put up items I knew weren’t the best but I was in a hurry, time was ticking and the tables were waiting. Those were the times when I was inevitably pulled up in spectacular fashion. It was nothing to have your meal thrown in the bin told to start again. If I wouldn’t pay for it or wouldn’t be impressed with it why was I putting in front of a customer?

Harsh though these lessons were they taught me so much about myself and what I was capable of. If I could handle this level of pressure everything from here would surely be just another moment in my life. This is not to say it didn’t take its toll. It was hard work; many times I wondered what the hell I was doing. But being a chef is a funny roll of the dice – you almost hate that you love how much you thrive in this environment.

Learning how to transform raw ingredients into beautiful dishes was my passion realised. Service in a busy city restaurant pumps your adrenalin. The docket machines sound indicates another set of dishes is required despite the full docket rack in front of you. Waiters come and collect dishes almost as fast as you can present them. Working in a large team meant communicating in direct, short sharp instructions. Yes Chef is out of your mouth more often than any other sentence during the day.

In kitchens you start your career peeling the potatoes and vegetables, washing lettuces and oysters, portioning pastas and packing away sauces. After three to four years you’re cooking the prime cuts of meat and fish, you’re finishing the sauces, you’re guiding others with your knowledge. You have graduated from the simplest skills to cooking some of the most delicious meals you have ever tried.

(Proud to be a Chef Competition Sydney)

Then there are the culinary competitions. My head chef was a part of the competition scene and took great pride in entering us into these and testing our skills against other establishments. Days off and mornings or afternoons before out shifts became dedicated to perfecting our dishes. Imagine cooking two courses, four plates of each, in an allocated time, by yourself, with the public able to walk past and look and comment. It is intimidating enough being in the kitchen you work in let alone on a public stage. Time and again though I entered competitions and improved my results. I zoned out those looking at me and focused on the dishes I was making. It taught me how to stay calm despite the pressures and how to believe in what I was doing.

The culmination of these experiences was realised in two large competitions. One was a national competition for a chance at a spot in the international competition Bocuse D’Or. The other was a three course, 12 portion competition completed in a pair with a waiter to serve and a table set and decorated. Both had high stakes as the other entrants were from well-established restaurants. Both had different skills at stake. For Bocuse we had to make two dishes – one fish and one meat. The fish required three traditional garnishes for a mirror platter as with the meat. The fish and meats were my Sous Chefs part I was the garnishes. I was fortunate enough to learn how to work with sea urchin and abalone, to be able to cut delicate shapes and learn how to progressively set a jelly. Hours and hours of time went into perfecting these dishes. It was intense, creative and amazing. We didn’t make it past the national level but we certainly did our best.

(Bocuse D’or practice)

The second competition marked the end of my apprenticeship. Newly qualified and only 20 I entered this last competition with another newly qualified chef and we created a delicious three course meal. Our upper hand was that we thought we had three hours to complete the courses so had been training on this time frame. On the competition day we discovered it was actually four. We could breathe. We made sure not to become complacent in this new time frame and used it to execute the dishes with more finesse and attention to detail. Our efforts paid off as we took the trophy and the prize money. What better way to herald the end of my training as an apprentice and transition to qualified chef than to hold that trophy with pride.

(Jimmy Sawyer Trophy Competition)

When I started as a chef I knew how to cook at home. I used to make family meals and it was nothing to bake and create. Becoming an apprentice took me back to the basics and building blocks of cooking. For four years I tested my knowledge, honing the basic cuts to neat perfection, learning how to balance and season dishes, becoming addicted to seeing the glossy shine of a well made sauce. My hands started to produce all manner of dishes and items as if they always knew what to do. Soon it became second nature to cut, whisk, fry and grill. I had done my time. I was truly a chef no longer an apprentice.

Following my nearly four years at Il Centro it was time for a break. I wanted to see the world and relax for a little bit. I was nearly 21 and had spent the last few years working, working and more working. So I packed my backpack and embarked on a Contiki tour which evolved into side countries and a month in Italy with my Dad. In this time I could reflect of all I had achieved, embrace international cuisines and enjoy the fruits of my labour. Life as a chef was just beginning.

The road to becoming a chef – part one

My career has had some really interesting and hard moments contributing to some amazing opportunities and learning experiences. The path to being a chef is one that is chosen for a variety of reasons – some have a history of cooking in their family, some just like the idea of the job and for some it is a lifelong passion that takes them to the stove.

My journey to the professional kitchen started at home. I didn’t always want to be a chef. To be honest my first love was art and I saw myself as an art teacher – the practical part of me considered this to be a safe bet – explore my interest whilst having a steady income – or so my childhood brain reasoned.

I always loved being in the kitchen though. It wasn’t uncommon for one of our household duties to be to peel potatoes, top and tail beans or just generally assist in the kitchen. I didn’t know it at the time but I was lucky in that my mother loved to cook. She experimented, she explored and she included me in these adventures. My father was also instrumental in my food fascination – an Italian farmer turned builder, his green thumb saw our large backyard vegetable garden turning out fresh crops of seasonal produce year after year. Both these things I just accepted as what our family did – I didn’t realise that not everyone’s house has a vegetable patch the size of most courtyards or that their mums actually like to cook meals for six hungry mouths.

I was also one of those kids who grumbled that their mum made their biscuits for their lunch box – why couldn’t we have the ones off the shelf like all the other kids? The horror I know. A defining moment for me in how simple food cooking with love can be an invitation is a strong memory from primary school – it was multicultural day and we could dress in national dress from other countries and were to bring a plate of food to share. We had a Polish costume (my mums heritage) on hand for just that occasion but the food part wasn’t prepared yet. My mum offered me a plate of freshly cooked pikelets with a smear of strawberry jam on top. I was mortified. Pikelets? Really? But soon I was to be shamed more at myself for my behavior as my classmates eagerly devoured the plate of treats and told me how good they were. Needless to say I ate my words along with the pikelets that day. That memory serves as a gentle reminder to me often of the power of simplicity and has shaped the foods I enjoying cooking and the meals I relish.

Having access to fresh seasonal vegetables and even visiting the produce markets at Rocklea as a child also shaped my interest in food. Dad planted all sorts of vegetables – from the much maligned (by me) broccoli and cauliflower to the crisp and sweet greens beans and my favourite, the deep red tomatoes. It wasn’t uncommon for him to return home from the local fruit shop and delicatessen with a tray of fresh peaches and paper wrapped parcels of salami and prosciutto.

 

(picking oranges with Dad)

Having so many varieties of foods growing in my backyard taught me about the seasons, the work and care that goes into producing such crops and the joy of eating fresh foods. As we we used to fight over mum’s salads, from the crunchy slightly pickled cucumbers to the finely shredded bitter radicchio dressed in olive oil and vinegar. We used to love biting into the leaves of cooked artichokes, fingers dripping with dressing as we scraped the leaves with our teeth before indulging in the soft choke in the middle. All of these sides were simple home cooked fair but they revealed the simple pleasure of sharing food together. I used to love peeling roasted chestnuts with my Dad that had been buried in the coals of the barbecue whilst we ate, their scored skins gently cracking open and the nut becoming golden and inviting. These moments were about food as an invitation to come together and share – share our meal, share our stories, share our love.

As I grew older I started to contribute more and more to the family meal times. I found myself enjoying the process and starting high school introduced me to Home Economics. Here is where I started to really relish the joy of following a recipe and turning out food items others wanted to taste before they had come out of the oven or off the stove. I was lucky to have teachers who were just as passionate as me and guiding my love of food and nurturing my budding talent, allowing me to extend myself and try new things.

By senior year Hospitality as a subject was calling. Here was my chance to really see what possibilities could await in a career in food. Each lesson was a chance to push myself and try new things. Work experience at the Sheraton Noosa opened my eyes to a whole new world. Again I was lucky as my teacher knew I was contemplating a career as a chef, so she allowed me to spend the four days in the kitchen, versus swapping into another area after two days, as was protocol at the time. I felt so at home. I knew that this was where I belonged.

(work experience at Sheraton Noosa)

Soon after I started cooking more interesting foods at home, our Sunday lunches turned into my chance to cook two to three course meals to test my talents. Recipe books were poured over as I sought inspiration for meals. I remember one of my first dishes was pumpkin soup. I was so proud as I created the cream swirl and sprinkled chopped up parsley on top. Another successful recipe was chicken tortellini but I was soon regretting embarking on such a labour intensive recipe. It seemed I was eager to try it all.

Of course with any learning curve there were also the flops. The big ones. My family still snigger occasionally and bring up what they refer to as the crème caramel surprise. The surprise was how awful it tasted. Imagine seven eager faces looking to my creation (my siblings had partners over at the time) and this awful slurping sound coming from the dish as I upended it – this was followed by a pale sad caramel gushing out before the undercooked custard flopped unceremoniously to the plate. Needless to say we didn’t all rush in with our spoons for a taste of that one.

These moments though taught me to keep trying. To investigate what went wrong and how to fix it. It taught me that attention to detail when cooking can mean the difference between success and failure. I hadn’t cooked the caramel enough before adding the custard mix contributing to the watery undercooked mess that day. Years later I could turn out over 50 individual crème caramels that had a beautiful dark caramel and that much sought after wobble on the plate. That one setback wasn’t going to inhibit me from trying again.

I don’t know who I would be if I didn’t choose to be a chef. It seems to be in my blood. My hands itch when I haven’t cooked for a few days, especially on holidays. My childhood adventures created a pathway for my adult realization of a dream. Stay tuned for my next exploration of becoming an apprentice and cooking in competitions in front of a crowd.

Salted Caramel Sauce

Sweet buttery caramel with a touch of saltiness. It’s one of those flavour combinations that take you by surprise. Sweet and salty together? I was a skeptic but when the balance is created well it really is divine.

There are a couple of keys to success when making salted caramel sauce:

1. A deep heavy based saucepan – make sure you use a very clean (no food bits at all or burnt areas) heavy saucepan when making caramel. Why? If there are burn marks or food remnants this will taint the caramel and create burnt not caramelised sugar. The heavy saucepan also ensures an even cooking and prevents the sugar catching on the side and burning in spots. Why deep? See the next point

2. Have your cream warm – cold cream plus hot caramel equals a hot, dangerous mess. Adding any liquid to hot caramel requires care and attention and having warm cream reduces the risk of the hot caramel overflowing in your pan. A deep pan will also ensure that the caramel doesn’t bubble up and overflow – and bubble up it will

3. Take your pan off the heat when adding the cream – the caramel will keep cooking even when off the heat so by removing the direct heat source you will stop the cooking process from the source and add the cream safely 

 Please though, be aware when making caramel that it become extremely hot – when it becomes caramel stage it can be at temperatures of over 110 degrees celsius – plus with caramel it sticks to the skin and keeps burning. So how do you keep safe when cooking with caramel?

1. Use a long handled wooden spoon – this will prevent the sugar from conducting heat into the spoon and will keep your hands well away from the caramel

2. Have a container of ice water ready – if you do happen to drip a little caramel sauce on yourself plunge the area straight into the icy water – it will harden the caramel and stop it from cooking on your skin

Don’t let this safety tips deter you from cooking – I just like to educate you on how to keep safe in the kitchen! 

 

Now for the recipe:  

 

[yumprint-recipe id=’8′]

Easy ways to cook well, eat well and have fun doing it

Friends cooking together the veagetarian dinner in kitchen

An interesting revelation has come to come me lately. I always had this preconception that as a chef just because I know how to cook I must know how to eat. Let me explain my logic here – when you can cook and anything and enjoy cooking surely you must only eat the very best and cook the very best? Well, yes and no. Yes I do love cooking delicious and beautiful meals but do I always choose them? No. The usual excuses come into play here. Not enough time to cook when I get home from work, not bothered cooking once again or just plain sick of the sight of food and having to decide what to cook for dinner.

Meal plans, frozen meals, ready meals I hear you exclaim! I totally get the logic of this but there is also the friend that goes hand in hand with excuses – habit. It was never a habit of mine to make and freeze meals. It has never been a habit of mine to right a menu for the week. So what do you do when you are not eating well and don’t know where to start.

Learn what foods work for you and your body

  1. What is eating well and what does it mean to you?

Everyone has their definitions of eating well. For some it’s a calorie controlled meal plan, for others it’s a vegetarian diet, other’s it paleo. At the heart of eating well for me is choosing certain non-negotiable items:

  • Fresh fruit and vegetables that are in season – buying seasonal and local means that not only are you getting the best version of your produce, you are also buying at the best value. Fruits and vegetables have seasons for a reason – this is when they grow best. When fruits are in season they are priced to match – there may be a glut from ideal weather so they are able to be sold off at a great price.
  • Quality meat, fish and poultry. If you choose to eat animal products ensure they are the best quality you can afford. To me respecting the animal source is paramount – free range or organic where possible and from reputable sources.
  • Full fat everything – now I know this seems in opposition to eating well but by eating full fat you aren’t compromising on flavour which can be compensated with added sugar or salt in low fat products. Fat satiates whereas sugar can trick your mind into thinking it hasn’t eaten as many calories as it has. Instead of having a small spoon of mayo you may find yourself using 3-4 to create the desired taste.
  • Make from scratch where you can – I am all for eating the foods you enjoy. Biscuits, cakes and muffins are all ok but I prefer that they be made from scratch. Packet mixes are usually just your dried ingredients plus stabilisers and emulsifiers added in. When you make your own foods you can adjust to taste and ensure the ingredients you love are in them. Baking muffins with oats and whole fruits makes for a sweet treat with added nutrients, cakes that can be made grain free without compromising flavour are possible. The same applies to dressings, sauces and marinades. Instead of just buying a sugar syrup with spices you can make robust and interesting combinations that suit your tastes.

Ok so now we have my rules for eating well. What is the next step?

schedule

  1. Create the habit and pay attention to your schedule.

There is no point planning a 7 day meal plan if you know you will be out or working for 3 of those days. Just the same as buying items that will go off quickly if you don’t use them with a plan. Plan for last minute catch-ups, outings or late shifts and what you can do with the food in your fridge if you don’t get to it straight away. Having your vegetables chopped ready for the week can mean that if you find yourself not home for dinner two nights in a row you can just blanch (steam/boil then cool in ice water) them for 2 minutes and then freeze to use when you can. The same applies to fruits. Having them diced up can make them more appealing to grab and if you find you’re just not getting to them pop them in the freezer for baking or smoothies.

 

frustrated cooking

  1. Explore your excuses and reluctance.

The reasons we don’t eat well, move our bodies or take care of ourselves can be varied and many. Family habits, projections and expectations can all create stories in our heads as to why we can’t, won’t, shouldn’t, it’s too hard. So how do we create new positive habits and let go of the stories? Start to question them – Are they yours? Have you been listening to other people’s stories? Are you repeating habits of family members? Are you projecting ideas onto yourself from what you think is required? All these stories and ideas can lock yourself into thinking nothing can change or will change. By exploring limiting beliefs you can choose new ways of being. Being in allowance of what works for you can be the first step in choosing different. Instead of judging the choices you have made to this point you can allow yourself to choose something new.

I am the first to admit that my clothes have gotten considerably tighter due to my excuses. I wasn’t willing to look at the changes in my lifestyle and the effects they would have. I went from working full time as a chef on my feet all day and doing outdoor activities 3-4 times a week to working part time and sporting a foot injury that dramatically reduced my activity levels. All of this can be compensated for but there needs to be no excuses and stories. If I had paid attention to my body, my eating plans and movement I would have identified the need to adjust my lifestyle. Notice I don’t say “go on a diet” or “exercise more”.

It is important to care for yourself without creating unrealistic goals and ideas that just serve to cement us in place versus allowing us to move forward. As the majority of my clothes got tighter I finally stopped, sat down and asked myself some questions. What has changed? What is different? Where am I not paying attention to my body and its care? This is where I came to realise I was eating energy dense foods in quantities I didn’t require. On days when you are moving around a lot and being very active more food may be required. Low key days at home may see you eating less. Or maybe neither of these apply to you but for me this reflection was key to getting my health and well being back on track.

Previous to my foot injury I was easily active. I enjoyed being outdoors and being active. The pain and frustration of my injury had my become all or nothing. Either I could be active or I wasn’t bothered. You can see how this isn’t conducive to good health and well being. So what could I have chosen?

  • Low impact movement: Yoga, pilates, boxing without the running components, using a small trampoline, swimming, bike riding, all these activities are low impact on my feet and could assist in keeping my body moving, vital and healthy
  • Planning meals: Having favourite recipes and meal ideas I know I enjoy and can create easily can take away the what to cook for dinner frustration
  • Proper rehabilitation of the muscles: This was the biggest issue. I refused to see a doctor or podiatrist for my foot pain for months. Not days or weeks, months. Even then I was reluctant to change my work shoes, do the rehabilitation of the muscles and seek other opinions and options. I didn’t want to admit that my body had changed and what may have been a minor issue I allowed to become a major one.
  • Checking in: Instead of just assuming that everything was too hard or too painful I could have checked in daily with what movements were comfortable for that day. Your body is ever changing and ever moving. Some days we are flexible and supple, some days we might be a little stiff and sore but it is changeable with some care and attention

So what did I choose? Only some of the above sometimes. As mentioned, the pain and frustration of my injury had me shutting down any awareness of the change required. I didn’t want to know what I could do I just wanted to mourn what I was no longer capable of. Sound familiar?

So what now?

time to change

  1. The time has come

For me now the time has come to start choosing different and enjoying my body, eating and movement once more. I starting seeing a different chiropractor, I went back to the podiatrist and said my orthotics weren’t working, I saw a physio to release the muscles and it worked. My feet are actually feeling better. I was also unsure that my hormones were in check so I went to a doctor. There is no shame in asking questions of health professionals. Sometimes they may have a key piece of information that you require. Of course no one knows your body like you do but if you don’t ask you can’t change anything.

It can take time to change habits as well. Some may disappear just by acknowledging them and some may take a little more processing but just being willing to choose is the first step.

I am excited at the new changes I know will be possible for me and my body and if you would like some further advice on eating well, cooking delicious foods or choosing supportive and fun movements and activities for your body please feel free to be in touch. I love to share my experience and offer ideas and support for you and your body. If you would like a more in-depth program I have fantastic packages available. Let me know what’s cooking in your kitchen and what has helped you create fabulous health and wellbeing J