While the novel pandemic has shaken up our lives, perhaps there is a silver lining. On a grander scale, our environment is getting a well-deserved break from the overwhelming amount of pollution. On a smaller scale, many of us are cooking more from home. This is not to ignore the amount of stress we’ve all been under as we’re attempting to navigate a new normal, but instead, to provide some guidance in the kitchen and perhaps the adoption of some new healthy habits to nurture after the stay-at-home orders have been lifted.
Today I’m going to share with you the concept of cooking with flexibility. What does this mean? Well, it can mean a few things: using what you can easily source or what you already have, cooking for more than one meal, or cooking one aspect of a meal to be used throughout the week. In this article, I’ll cover the overall concept of cooking with flexibility and provide some recipes so you can get started right away!
Supermarkets and grocers throughout the United States are having trouble keeping up with the demand of their customers. What this means for many is that some protein staples are not regularly available, and if they are, there is likely a limit on how much you can purchase. The first aspect of cooking with flexibility is choosing a protein that you haven’t used before or that is readily available. Let’s take ground lamb for example! It’s extremely versatile in its use, incredibly delicious and nutrient-dense. Two of my favorite ways to use lamb is either as a burger or atop veggies in a rice bowl. Don’t like lamb? No worries, this concept extends to any other animal protein, and even beans and legumes.
When cooking with flexibility and limited grocery store options, check out your local farmer’s market or farmer. Many farmers are delivering directly to homes these days and have an overabundance of food due to restaurant closures where they normally sell their bounty. For protein sources, purchasing directly from a farm will give you higher quality, more nutrient dense meat. In addition, meat selections might be different than a conventional grocery store and encourage a little more creativity in the kitchen: ie, cooking with flexibility! Never used oxtail before? Now is the chance to experiment and try it out.
Beans and legumes are inexpensive, easy to cook in bulk, and truly an all-purpose protein. They can be used as the main star in a dish (just like you would use the chicken, beef, or lamb), as a side, as a dip, or even incorporated as they are into a soup, salad, or omelet. Remember beans and legumes have anti-nutrients in them (phytic acid, lectins, tannins) which bind to minerals in our bodies and block absorption. They are also more difficult for the body to digest and their protein is not as bioavailable as animal protein nor are they a complete source of protein. All that to say, they make affordable meal options when prepared properly. Dried beans and legumes are less expensive and carry greater nutrient-density, but require soaking and cooking. From a health perspective, dried is the superior choice.
One final note on cooking with flexibility involves sourcing seasonal produce. When searching for recipes online, become familiar with your seasonal produce and accustomed to switching out recipe ingredients according to the seasons.
- You can sub a burger for any type of burger: turkey, chicken, venison, beef, bean, lentil, etc
- You can sub yoghurt sauce for hummus or guacamole
- You can sub spinach-rice mix for a salad, quinoa, or any other vegetable
Want to know how to use recipes throughout the week?
- Make extra burgers for lunch or breakfast the next day or to freeze for later use
- Use yogurt sauce as a base in a chicken salad or as a stand-alone dressing for a salad
- Use spinach-rice mixture as a side or base for an entirely different dinner with ground meat, or even stew meat like: oxtail, beef shanks, chicken drumstick
As you can see with this example, one kitchen session inspired a few different meals! I encourage you to see what you already have in your house and use the concept of cooking with flexibility to cook smarter, not harder. If you’re new to the kitchen or simply looking for a recipe to spark inspiration, you can find many healthy options online or on Pinterest. Stay safe and happy cooking!
Tags: cooking, recipes, tips, nutrition, kitchen,