How to eat well
July 17, 2020 11:45 AM Subscribe
I am both a picky eater and I grew up in a poor family without resources for good food or interest in eating healthy. In the last years, I have relied on cheap fast food, but now I would like to learn the basics of how to eat well.
Now that I am an independent adult, I am learning to cook (and got great advice on an introductory cook book here on metafilter!) and am eager to explore new kinds of foods. My problem is, though, that I don't know what to eat and that I am often hungry even after eating what I've cooked. When I cook, I tend to rely a lot on carbs, like pasta and bread with cheese, and somewhat on meat, like pork chops, but I am guessing that these foods are not nutritious enough since they make me feel empty and somewhat unwell, especially as I get older. I eat some vegetables and fruits too (not a ton), but they don't seem to make much difference on how I feel.
So, what are good easy, basic, and filling meals or foods that you like? And, do you have any cookbook recommendations on this question? The problem is compounded for me by the fact that I'm quite picky and don't really like most of the healthy foods I see my friends eat that seem to be filling, like beans or fish. I imagine it's possible for me to grow to like these foods if they are prepared in a more familiar way, but I'm not sure where to begin. Sometimes I get into the habit of eating basic salads but, those generally leave me hungry and I feel mystified as to how people survive on them...
I hope this question makes sense! Thanks for any thoughts you might have.
Now that I am an independent adult, I am learning to cook (and got great advice on an introductory cook book here on metafilter!) and am eager to explore new kinds of foods. My problem is, though, that I don't know what to eat and that I am often hungry even after eating what I've cooked. When I cook, I tend to rely a lot on carbs, like pasta and bread with cheese, and somewhat on meat, like pork chops, but I am guessing that these foods are not nutritious enough since they make me feel empty and somewhat unwell, especially as I get older. I eat some vegetables and fruits too (not a ton), but they don't seem to make much difference on how I feel.
So, what are good easy, basic, and filling meals or foods that you like? And, do you have any cookbook recommendations on this question? The problem is compounded for me by the fact that I'm quite picky and don't really like most of the healthy foods I see my friends eat that seem to be filling, like beans or fish. I imagine it's possible for me to grow to like these foods if they are prepared in a more familiar way, but I'm not sure where to begin. Sometimes I get into the habit of eating basic salads but, those generally leave me hungry and I feel mystified as to how people survive on them...
I hope this question makes sense! Thanks for any thoughts you might have.
I'm pretty sure this is something Metafilter will enjoy answering, but the answers will be better if you write about what you enjoy. You write I imagine it's possible for me to grow to like these foods if they are prepared in a more familiar way, but it would be helpful to know what a more familiar way is.
I very often recommend the River Cottage cookbooks and videos here on ask, and my intuition is that they might be helpful, but I really can't know. Start with River Cottage Easy, if you think that might be a pathway.
It's summer now, so basic Mediterranean food is tempting and lovely. I just had pasta with string beans and freshly made pesto (I found the pesto recipe online, from NYTimes). Jamie Oliver is irritating in many ways, but he has lots of good ideas for that type of food. I just picked a random recipe, which will work well with a salad and some bread on the side: saltimbocca all romana, but explore his site. He has recipes on BBC too.
posted by mumimor at 11:59 AM on July 17, 2020 [1 favorite]
I very often recommend the River Cottage cookbooks and videos here on ask, and my intuition is that they might be helpful, but I really can't know. Start with River Cottage Easy, if you think that might be a pathway.
It's summer now, so basic Mediterranean food is tempting and lovely. I just had pasta with string beans and freshly made pesto (I found the pesto recipe online, from NYTimes). Jamie Oliver is irritating in many ways, but he has lots of good ideas for that type of food. I just picked a random recipe, which will work well with a salad and some bread on the side: saltimbocca all romana, but explore his site. He has recipes on BBC too.
posted by mumimor at 11:59 AM on July 17, 2020 [1 favorite]
seriouseats.com is a fantastic resource for learning how to cook and to understand what you are eating. also on reddit.com the subreddits of /r/cooking, /r/EatCheapAndHealthy/, and /r/askculinary have really helped me get better. Good luck on your journey! be brave!
posted by alchemist at 12:07 PM on July 17, 2020 [1 favorite]
posted by alchemist at 12:07 PM on July 17, 2020 [1 favorite]
Sometimes I get into the habit of eating basic salads but, those generally leave me hungry and I feel mystified as to how people survive on them...
Some people can make a whole meal out of salad. A lot of people can't — even very healthy eaters. You might have better luck adding it to an existing meal. Cut your carb and meat portions down a bit, and add some greens alongside.
I am guessing that these foods are not nutritious enough since they make me feel empty and somewhat unwell
Something I do when my stomach is feeling unsettled like this is add some fiber to my diet. That could mean switching from rice to brown rice, or buying whole grain bread, or trying to incorporate more vegetables. That's not the solution for everyone, and bodies are all different, but you might give it a try.
posted by nebulawindphone at 12:18 PM on July 17, 2020 [2 favorites]
Some people can make a whole meal out of salad. A lot of people can't — even very healthy eaters. You might have better luck adding it to an existing meal. Cut your carb and meat portions down a bit, and add some greens alongside.
I am guessing that these foods are not nutritious enough since they make me feel empty and somewhat unwell
Something I do when my stomach is feeling unsettled like this is add some fiber to my diet. That could mean switching from rice to brown rice, or buying whole grain bread, or trying to incorporate more vegetables. That's not the solution for everyone, and bodies are all different, but you might give it a try.
posted by nebulawindphone at 12:18 PM on July 17, 2020 [2 favorites]
Seconding the “make sure there’s some protein and some fat” to avoid feeling hungry later. Vegetables and fruit make me feel better overall (and I enjoy them) so I eat them regularly but they don’t seem to contribute much to feeling satiated.
posted by needs more cowbell at 12:23 PM on July 17, 2020 [5 favorites]
posted by needs more cowbell at 12:23 PM on July 17, 2020 [5 favorites]
Agree that you need some fiber. It reduces the amount of calories that you need to feel full, and foods with fiber often have related health benefits (whole grains, fruits and vegetables). Maybe try whole-grain pasta - it's improved in the last few years. Also, remember that there are many ways to eat healthy. If you try something a few times and don't like it, you haven't failed, you just learned what you don't like.
And previously: Quick, easy, cheap, healthy, delicious
posted by Mr.Know-it-some at 12:25 PM on July 17, 2020
And previously: Quick, easy, cheap, healthy, delicious
posted by Mr.Know-it-some at 12:25 PM on July 17, 2020
(Also, uh, you're going to get a ton of conflicting advice in this thread, and it's probably going to seem really daunting. But the way a lot of people eat a healthy diet is just by changing things from one meal to the next, and not trying to balance every single meal. Some days I eat mostly rice and veggies, some days I have fried chicken, some days fish, some days a bunch of brownies, and it all kind of averages out in the long run.
So if you can't imagine a single meal that does everything people are telling you to do, don't worry, you don't have to — you can lean in one direction one day, and another direction another day, and as long as you're not totally ignoring any of your food groups you'll do fine.)
posted by nebulawindphone at 12:32 PM on July 17, 2020 [10 favorites]
So if you can't imagine a single meal that does everything people are telling you to do, don't worry, you don't have to — you can lean in one direction one day, and another direction another day, and as long as you're not totally ignoring any of your food groups you'll do fine.)
posted by nebulawindphone at 12:32 PM on July 17, 2020 [10 favorites]
I like the Budget Bytes blog. I find it to be cheap and healthy without being overwhelming.
posted by lyssabee at 12:46 PM on July 17, 2020 [12 favorites]
posted by lyssabee at 12:46 PM on July 17, 2020 [12 favorites]
There is a pretty cool website called supercook.com you can try. You plug in whatever ingredients you have on hand and it will show you a list of recipes from cooking websites (and maybe blogs? I can't remember).
I would also do a search on "Healthy Cooking Blogs". Poke around and read a few and bookmark or, better yet, subscribe to them in an RSS feed reader. Many follow a general format of Picture of the meal, some personal story (which can usually be skipped) and then the recipe. I would recommend some, but having read quite a few (even if just one recipe off the site), they all have their own voice and tone. There are plenty where I can see that they would have a good audience, but I was definitely not the audience they were looking for.
Finally, and believe me when I can't believe I am about to say this, plan your meals. Seriously, even two years ago, I would not have believed I would ever write that out. And I have cooked for decades.
One nice thing about planning meals is, you can look at your week and realize, "Whoa! I have pasta listed every day! That's probably not good." Other things are it makes grocery shopping dramatically quicker and cheaper since you know what you need and your not wasting anything by not eating it. Any less time you can spend in the grocery store right now, the better. (If you can do curbside, it is awesome!) You know what you are going to cook, so you don't just throw your hands up after a stressful day saying "I give up! I don't know what to make! Fast food it is!"
I have found an excellent website called plantoeat.com It's $5/mo. Free trial month. During trial month they do not ask for cc: info to quietly start charging when month is over.
What is above is essentially how I am able to cook dinner 7 nights/week, prep breakfast for work days (do you like eggs? This makes a dozen muffins with only 10 minutes prep!), and usually some weird project (pickling/canning/learning to ferment, etc.) just "to relax"
That's all on top of the 40+/hr job and kiddo.
So, my workflow is go through my RSS, save the recipes that look or sound good. It's minutes a day. Fri night or Sat morn, read through the recipes. Throw out any that I know I won't make. Add the rest to PTE. They even have this awesome bookmarklet. You click on it and it automatically converts the recipe to their format. They have you review it and you press save and it goes to your "recipe book". That, maybe, takes an hour. Even with 20-30 to go through.
From there, I scroll through PTE and add meals to the week's calendar. (Time on that varies. Almost always less than an hour.)
Online order to grocery store and done!
(I have one more step, which you may or may not want to do. When I put the dishes on the calendar, I put them all on Sunday and then move to different days so we don't end up with chicken 3 days in a row followed by three days of ground beef, etc.)
This set-up may not work for you. Like I said, it took me decades to refine this to my liking. I hope it or parts of it work for you. Feel free to me-mail me with any questions about this or anything cooking related. That goes for anyone. I am always happy to help. It's that whole "some people show love through food" thing.
(On preview, I see lyssabee recommended Budget Bytes. That was about the only one I was willing to break my rule on not recommending for. Lovely to read, inexpensive, healthy, YUMMY dishes. Very easy to understand and easy to make recipes.)
posted by a non mouse, a cow herd at 1:09 PM on July 17, 2020 [3 favorites]
I would also do a search on "Healthy Cooking Blogs". Poke around and read a few and bookmark or, better yet, subscribe to them in an RSS feed reader. Many follow a general format of Picture of the meal, some personal story (which can usually be skipped) and then the recipe. I would recommend some, but having read quite a few (even if just one recipe off the site), they all have their own voice and tone. There are plenty where I can see that they would have a good audience, but I was definitely not the audience they were looking for.
Finally, and believe me when I can't believe I am about to say this, plan your meals. Seriously, even two years ago, I would not have believed I would ever write that out. And I have cooked for decades.
One nice thing about planning meals is, you can look at your week and realize, "Whoa! I have pasta listed every day! That's probably not good." Other things are it makes grocery shopping dramatically quicker and cheaper since you know what you need and your not wasting anything by not eating it. Any less time you can spend in the grocery store right now, the better. (If you can do curbside, it is awesome!) You know what you are going to cook, so you don't just throw your hands up after a stressful day saying "I give up! I don't know what to make! Fast food it is!"
I have found an excellent website called plantoeat.com It's $5/mo. Free trial month. During trial month they do not ask for cc: info to quietly start charging when month is over.
What is above is essentially how I am able to cook dinner 7 nights/week, prep breakfast for work days (do you like eggs? This makes a dozen muffins with only 10 minutes prep!), and usually some weird project (pickling/canning/learning to ferment, etc.) just "to relax"
That's all on top of the 40+/hr job and kiddo.
So, my workflow is go through my RSS, save the recipes that look or sound good. It's minutes a day. Fri night or Sat morn, read through the recipes. Throw out any that I know I won't make. Add the rest to PTE. They even have this awesome bookmarklet. You click on it and it automatically converts the recipe to their format. They have you review it and you press save and it goes to your "recipe book". That, maybe, takes an hour. Even with 20-30 to go through.
From there, I scroll through PTE and add meals to the week's calendar. (Time on that varies. Almost always less than an hour.)
Online order to grocery store and done!
(I have one more step, which you may or may not want to do. When I put the dishes on the calendar, I put them all on Sunday and then move to different days so we don't end up with chicken 3 days in a row followed by three days of ground beef, etc.)
This set-up may not work for you. Like I said, it took me decades to refine this to my liking. I hope it or parts of it work for you. Feel free to me-mail me with any questions about this or anything cooking related. That goes for anyone. I am always happy to help. It's that whole "some people show love through food" thing.
(On preview, I see lyssabee recommended Budget Bytes. That was about the only one I was willing to break my rule on not recommending for. Lovely to read, inexpensive, healthy, YUMMY dishes. Very easy to understand and easy to make recipes.)
posted by a non mouse, a cow herd at 1:09 PM on July 17, 2020 [3 favorites]
whoa. sorry for wall of text.
posted by a non mouse, a cow herd at 1:09 PM on July 17, 2020
posted by a non mouse, a cow herd at 1:09 PM on July 17, 2020
"Also, uh, you're going to get a ton of conflicting advice in this thread"
Quite true. With that in mind, I'm going to respond anyway, because I'm also an extremely hungry person (I ate five meals yesterday) and fairly picky (I don't really like a lot of vegetables, especially the salad kinds, for example).
There are a few things we have to get out of the way first of all:
-What does make you feel full? We know what doesn't, and I have suspicions as to why, but we don't know what does. That's going to be the key. Figure out what makes you feel full, and then figure out healthy ways to make those dishes.
-What do you mean by "healthy"? Are we talking weight loss? Maintenance? Are you one of those mythical people who are actually trying to gain weight? Just trying to feel good? The answer will depend on your goals, especially the last one. For example, I've found that vegetable fats, especially soybean oil, make me feel absolutely awful. I try to get most of my fat from animal sources (i.e., butter, milk, etc.), and limit my vegetable fat intake to only olive oil. In practice, this has some weight control benefits, since it means I don't often eat fried foods anymore, but that's not why I do it. I just don't like the sense of uneasiness that comes over me when I eat vegetable fats.
The two things I'll suggest for further study are intuitive eating (pretty much what it sounds like - you eat what you're hungry for, when you're hungry for it) and macros (aka "IIFYM", if it fits your macros - figuring out the levels and ratios of fat, protein, and carbs in what you eat). You should be able to figure out a lot about your diet from there.
In terms of learning to cook once you know what you want to eat, I've found narrative cooking media helpful. That is, media that explains why the cook is doing what they're doing (and why they're not doing certain other things instead), rather than just a series of steps like normal recipes. The gold standards are J. Kenji Lopez-Alt's Food Lab column on Serious Eats, Cooks Illustrated magazine, and Alton Brown's show on the Food Network. I would also suggest Harold McGee's "On Food and Cooking" as a basic reference.
If you answer the two questions I asked, I'd be happy to give more specific recommendations as well.
posted by kevinbelt at 1:19 PM on July 17, 2020
Quite true. With that in mind, I'm going to respond anyway, because I'm also an extremely hungry person (I ate five meals yesterday) and fairly picky (I don't really like a lot of vegetables, especially the salad kinds, for example).
There are a few things we have to get out of the way first of all:
-What does make you feel full? We know what doesn't, and I have suspicions as to why, but we don't know what does. That's going to be the key. Figure out what makes you feel full, and then figure out healthy ways to make those dishes.
-What do you mean by "healthy"? Are we talking weight loss? Maintenance? Are you one of those mythical people who are actually trying to gain weight? Just trying to feel good? The answer will depend on your goals, especially the last one. For example, I've found that vegetable fats, especially soybean oil, make me feel absolutely awful. I try to get most of my fat from animal sources (i.e., butter, milk, etc.), and limit my vegetable fat intake to only olive oil. In practice, this has some weight control benefits, since it means I don't often eat fried foods anymore, but that's not why I do it. I just don't like the sense of uneasiness that comes over me when I eat vegetable fats.
The two things I'll suggest for further study are intuitive eating (pretty much what it sounds like - you eat what you're hungry for, when you're hungry for it) and macros (aka "IIFYM", if it fits your macros - figuring out the levels and ratios of fat, protein, and carbs in what you eat). You should be able to figure out a lot about your diet from there.
In terms of learning to cook once you know what you want to eat, I've found narrative cooking media helpful. That is, media that explains why the cook is doing what they're doing (and why they're not doing certain other things instead), rather than just a series of steps like normal recipes. The gold standards are J. Kenji Lopez-Alt's Food Lab column on Serious Eats, Cooks Illustrated magazine, and Alton Brown's show on the Food Network. I would also suggest Harold McGee's "On Food and Cooking" as a basic reference.
If you answer the two questions I asked, I'd be happy to give more specific recommendations as well.
posted by kevinbelt at 1:19 PM on July 17, 2020
Oh, one thing I’d like to add; if there are some “healthy” foods that you can’t tolerate or even dread eating...that’s ok! Just find another food that has that fiber/protein/carbohydrate/mineral component and roll on. My nutrition coach was instrumental in helping me learn that different people need different foods for different bodies.
posted by sara is disenchanted at 1:45 PM on July 17, 2020
posted by sara is disenchanted at 1:45 PM on July 17, 2020
What kids of things do you enjoy eating, or want to learn to cook? Chicken? Rice dishes? Tofu? Vegetables? We might be able to better help you from there, instead of overwhelming you with resources of things you don't like.
posted by biscuits at 2:11 PM on July 17, 2020 [2 favorites]
posted by biscuits at 2:11 PM on July 17, 2020 [2 favorites]
I second the recommendation for Budget Bytes. I also am fond of the How to Boil Water Cookbook, and the YouTube channels Basics with Babish and Food Wishes. Some of their recipes might be uninteresting or too complicated, but I think they might be helpful in finding some options that are of interest.
The other thing that I recommend that is a little different is to consider using an app like the excellent Paprika to store your recipes. When I was younger, I found cooking to be extremely tedious, largely because of the overhead in planning what to make and then the time it takes to make something. Paprika (and maybe other apps?) lets you one-button download recipes from most any site online, so you can easily make a list of meals you'd like to make and then generate a shopping list. So, for example, as opposed to pouring through individual recipes in books and websites and writing them down/copying them into a notes app, it's just a minute or two to go from picking 5 meals you want that generates a list of the stuff to put in your cart. You can also rate the recipes and keep track of which ones you like for the future.
Where this is helpful is that if I'm already hungry, I'm going to default to the easiest thing we have. If I already have ingredients for a couple of recipes to chose from, then I'm 1000% more likely to make something healthy. (Sadly, this does not solve the problem of taking the time to cook, but often a podcast to listen to helps.)
posted by past unusual at 2:17 PM on July 17, 2020
The other thing that I recommend that is a little different is to consider using an app like the excellent Paprika to store your recipes. When I was younger, I found cooking to be extremely tedious, largely because of the overhead in planning what to make and then the time it takes to make something. Paprika (and maybe other apps?) lets you one-button download recipes from most any site online, so you can easily make a list of meals you'd like to make and then generate a shopping list. So, for example, as opposed to pouring through individual recipes in books and websites and writing them down/copying them into a notes app, it's just a minute or two to go from picking 5 meals you want that generates a list of the stuff to put in your cart. You can also rate the recipes and keep track of which ones you like for the future.
Where this is helpful is that if I'm already hungry, I'm going to default to the easiest thing we have. If I already have ingredients for a couple of recipes to chose from, then I'm 1000% more likely to make something healthy. (Sadly, this does not solve the problem of taking the time to cook, but often a podcast to listen to helps.)
posted by past unusual at 2:17 PM on July 17, 2020
First off, congrats on cooking for yourself. Doing that is one of the most important things you can do in terms of a healthy diet.
A good, healthy meal includes carbs, good fats, veggies, fruits, and protein. Since you like carbs, one thing you can to immediately improve the health quotient is to switch over to whole grains. Like pasta? Try some whole wheat pasta. Like rice? Try some brown rice. That's a simple way to start changing your diet.
Whether or not you like something really depends a lot on how you prepare it. I like beans, but I've had some pretty underwhelming, bland, bean dishes before. I used to hate eggplant, but have found grilling and putting it in pasta sauce is pretty good. So it's good to try lots of things out. I remember reading some article about getting picky kids to try new things that it usually takes about three times before something takes.
I recommend filling out your spice cabinet and pantry. Get some sweet paprika, onion powder, garlic powder, poultry seasoning to start. Treat yourself to some spice rubs or mixes from Penzey's and play around. Get some soy sauce, sesame oil, rice vinegar, a couple of types of mustard, balsamic vinegar, a nice jar of pickles, some anchovy paste (I don't like anchovies, but the paste is good), a jar of capers in vinegar. Have canned tomatoes and tomato paste on hand. Canned chiles if you're open to something spicy are great. Have some canned chicken stock on hand. Having a well stocked pantry makes it easier to try new recipes or get creative at the last minute.
How to Cook Everything - The Basics would be my cookbook rec. Lots of photos, explanations of cooking techniques and enough variety that you'll soon figure out some of your favorite recipes.
posted by brookeb at 2:17 PM on July 17, 2020
A good, healthy meal includes carbs, good fats, veggies, fruits, and protein. Since you like carbs, one thing you can to immediately improve the health quotient is to switch over to whole grains. Like pasta? Try some whole wheat pasta. Like rice? Try some brown rice. That's a simple way to start changing your diet.
Whether or not you like something really depends a lot on how you prepare it. I like beans, but I've had some pretty underwhelming, bland, bean dishes before. I used to hate eggplant, but have found grilling and putting it in pasta sauce is pretty good. So it's good to try lots of things out. I remember reading some article about getting picky kids to try new things that it usually takes about three times before something takes.
I recommend filling out your spice cabinet and pantry. Get some sweet paprika, onion powder, garlic powder, poultry seasoning to start. Treat yourself to some spice rubs or mixes from Penzey's and play around. Get some soy sauce, sesame oil, rice vinegar, a couple of types of mustard, balsamic vinegar, a nice jar of pickles, some anchovy paste (I don't like anchovies, but the paste is good), a jar of capers in vinegar. Have canned tomatoes and tomato paste on hand. Canned chiles if you're open to something spicy are great. Have some canned chicken stock on hand. Having a well stocked pantry makes it easier to try new recipes or get creative at the last minute.
How to Cook Everything - The Basics would be my cookbook rec. Lots of photos, explanations of cooking techniques and enough variety that you'll soon figure out some of your favorite recipes.
posted by brookeb at 2:17 PM on July 17, 2020
It often takes many exposures to unfamiliar foods for people to start liking them. Don't write off everything you don't care for immediately.
posted by kate4914 at 2:20 PM on July 17, 2020
posted by kate4914 at 2:20 PM on July 17, 2020
Seconding that - and also, it can take a while for your digestive system to adapt to new stuff, but we’re omnivores as a species, most of us can adapt to eat lots of things.
(This is famous in non-bean-enthusiasts eating beans - but my sweetie and I started eating a little meat after years of vegetarianism and it goes both ways. Oh the stenches.)
posted by clew at 2:42 PM on July 17, 2020
(This is famous in non-bean-enthusiasts eating beans - but my sweetie and I started eating a little meat after years of vegetarianism and it goes both ways. Oh the stenches.)
posted by clew at 2:42 PM on July 17, 2020
You know, if you've been eating a lot of takeaway and fast food, it's possible it'll take you a while to be able to feel satisifed by conventionally healthy food you can cook at home. I certainly struggled with this when I switched from a very unhealthy 90% fast food/ice cream diet to one in which I cooked at home and routinely ate vegetables. For the longest time, I just didn't feel satisfied by food made at home. I worked with an eating disorder specialist (my compulsive eating out was related to an eating disorder) and discovered that I had developed something like an addiction to fast food fat and sugar that took a while to break.
posted by shaademaan at 2:51 PM on July 17, 2020 [1 favorite]
posted by shaademaan at 2:51 PM on July 17, 2020 [1 favorite]
I also came here to recommend Budget Bytes! Budget Bytes was the first step in my journey from a picky eater with zero idea how to feed myself to the kind of person who owns a sourdough starter. What's great about Budget Bytes is that not only are the recipes simple and come from a diversity of cuisines, the blogger also breaks down each recipe into very detailed steps with photos, so when she tells you to chop an onion she shows you exactly what the chopped onion will look like. That said, especially given your comment that you often feel hungry after eating, her portions run on the small side for me. I usually eat up to twice of what she refers to as "one serving".
Some of my go-to recipes of hers, which span a decent variety of cuisines:
-Oven-baked chicken fajitas
-Chorizo sweet potato enchiladas
-Spinach and feta grilled cheese
-Chorizo sweet potato skillet
-Lemony kale and quinoa salad
-Thai curry vegetable soup
-Vegetable stir fry with noodles
-Simple homemade chili
-One-pot sausage and mushroom pasta
-Spinach and rice breakfast bowls
A couple other things I would throw in that make simple weeknight meals and introduce important flavor combinations:
-Saag paneer naan "pizza"
-Kimchi fried rice
And now I've got to stop as I've made myself hungry :)
posted by capricorn at 3:02 PM on July 17, 2020 [1 favorite]
Some of my go-to recipes of hers, which span a decent variety of cuisines:
-Oven-baked chicken fajitas
-Chorizo sweet potato enchiladas
-Spinach and feta grilled cheese
-Chorizo sweet potato skillet
-Lemony kale and quinoa salad
-Thai curry vegetable soup
-Vegetable stir fry with noodles
-Simple homemade chili
-One-pot sausage and mushroom pasta
-Spinach and rice breakfast bowls
A couple other things I would throw in that make simple weeknight meals and introduce important flavor combinations:
-Saag paneer naan "pizza"
-Kimchi fried rice
And now I've got to stop as I've made myself hungry :)
posted by capricorn at 3:02 PM on July 17, 2020 [1 favorite]
One more thing, though: nuts, egg, and avocado are good ingredients for helping me feel satisfied and full between meals.
posted by capricorn at 3:04 PM on July 17, 2020 [1 favorite]
posted by capricorn at 3:04 PM on July 17, 2020 [1 favorite]
I imagine it's possible for me to grow to like these foods if they are prepared in a more familiar way, but I'm not sure where to begin.
Yes! You can learn to like more foods! I used to be a very, very picky eater and I have expanded my repertoire and now enjoy a bunch of foods I didn't use to go anywhere near. It's made my life a lot easier and it's worth it.
The way you do this is through exposure. Every time you come near a new food, it becomes less scary and more familiar. You don't have to eat it at first, just touch it, smell it...then next time nibble a tiny bit...then next time try a little bit more. Try it many different ways, many different times. Eventually you will get used to it, and maybe start to like it.
I just wanted to encourage you that this is possible. It really is. And it will make cooking (and maybe someday eating with people) a lot easier.
(Also, a book you might like: First Bite: How We Learn to Eat, by Bee Wilson.)
posted by epanalepsis at 4:14 PM on July 17, 2020 [1 favorite]
Yes! You can learn to like more foods! I used to be a very, very picky eater and I have expanded my repertoire and now enjoy a bunch of foods I didn't use to go anywhere near. It's made my life a lot easier and it's worth it.
The way you do this is through exposure. Every time you come near a new food, it becomes less scary and more familiar. You don't have to eat it at first, just touch it, smell it...then next time nibble a tiny bit...then next time try a little bit more. Try it many different ways, many different times. Eventually you will get used to it, and maybe start to like it.
I just wanted to encourage you that this is possible. It really is. And it will make cooking (and maybe someday eating with people) a lot easier.
(Also, a book you might like: First Bite: How We Learn to Eat, by Bee Wilson.)
posted by epanalepsis at 4:14 PM on July 17, 2020 [1 favorite]
One way to make a salad more satisfying is to add dinner foods to it. Lots of hearty foods lend themselves well to topping off a plate of crisp greens, like romaine:
Taco salad: taco meat, cheese, sour cream, olives, tomatoes, avocado, taco sauce, ranch dressing
Cheeseburger salad: chopped up burger patty, cheese, pickles, onions, mayo or thousand island dressing
Chili salad: a scoop of thick chili, sour cream, cheese, banana pepper rings
Crispy chicken salad: chicken tenders (oven-baked from frozen), cheese, tomatoes, cucumbers, ranch dressing
Chef's salad: strips of turkey and ham, cheese cubes, onions, tomatoes, cucumbers, your favorite dressing
posted by Serene Empress Dork at 4:48 PM on July 17, 2020 [1 favorite]
Taco salad: taco meat, cheese, sour cream, olives, tomatoes, avocado, taco sauce, ranch dressing
Cheeseburger salad: chopped up burger patty, cheese, pickles, onions, mayo or thousand island dressing
Chili salad: a scoop of thick chili, sour cream, cheese, banana pepper rings
Crispy chicken salad: chicken tenders (oven-baked from frozen), cheese, tomatoes, cucumbers, ranch dressing
Chef's salad: strips of turkey and ham, cheese cubes, onions, tomatoes, cucumbers, your favorite dressing
posted by Serene Empress Dork at 4:48 PM on July 17, 2020 [1 favorite]
Sometimes I get into the habit of eating basic salads but, those generally leave me hungry and I feel mystified as to how people survive on them...
Just to specifically address this, adding a hard-boiled egg to a salad will do wonders on the satiety front. I'm not a big fan of meat + salad unless it's a chicken caesar salad (something about the different raw veggie and cooked meat textures is unpleasant to me), but hard-boiled egg goes well with basically any salad. Adding some cheese or nuts like pecans or almonds also helps.
Also, consider sticking the contents of one of your favorite salads into a wrap! You can use a tortilla, a multigrain wrap, lavash bread, basically any kind of thin bread. That'll add some carb-y bulk to balance out the meal and help with satiety.
posted by yasaman at 6:00 PM on July 17, 2020 [1 favorite]
Just to specifically address this, adding a hard-boiled egg to a salad will do wonders on the satiety front. I'm not a big fan of meat + salad unless it's a chicken caesar salad (something about the different raw veggie and cooked meat textures is unpleasant to me), but hard-boiled egg goes well with basically any salad. Adding some cheese or nuts like pecans or almonds also helps.
Also, consider sticking the contents of one of your favorite salads into a wrap! You can use a tortilla, a multigrain wrap, lavash bread, basically any kind of thin bread. That'll add some carb-y bulk to balance out the meal and help with satiety.
posted by yasaman at 6:00 PM on July 17, 2020 [1 favorite]
Cramming a lot of spinach or baby kale onto a not-too-cheesy pizza, folding it in half, and eating it like a calzone is pretty good too. At least, last time I was worrying about how nutritious my diet was the fat-protein-calories-nutrients of that worked for me. Sometimes it needs to be a small pizza, but it’s filling and fun.
posted by clew at 9:44 PM on July 17, 2020
posted by clew at 9:44 PM on July 17, 2020
Seeing lots of recommendations for things like whole wheat pasta and brown rice. I find these things harder to eat, even though the flavour is fine, because I just really like white refined carbs! That is ok. You don’t have to make EVERY element of EVERY meal you make healthy. It can be more flexible.
So I don’t like wholegrain pasta but I do like oats and wholewheat bread. So that’s where I get my wholegrains. If I’m having those for breakfast and lunch, then I feel fine with white carbs for dinner.
The “five a day” recommendation of fruit and veg is not very trendy anymore but it helps me guide my eating- so I add fruit to my breakfast, and make sure I have a veg portion at dinner.
My mother used to cook us meals that looked like: meat in a sauce (eg spaghetti bolognese, or chicken chunks in a garlic cream sauce, or pork chops in cider, or sausage casserole, lamb curry, fish with some sort of sauce) with white pasta or rice, and a side of steamed broccoli and carrots, or sometimes cabbage. I don’t think they would LOOK healthy or trendy, but they were balanced meals that were easy enough and more importantly tasty. If that kind of thing sounds appealing feel free to memail and I could send some basic “recipes” for this sort of meal.
Personally I find following blog or cookbook recipes a hassle as you have to go get the specific ingredients and pay attention to what you’re doing. Cooking for me works best and is most enjoyable and healthy when I work with a few comfortable recipes that I rotate through and can tweak a bit if I want.
posted by Balthamos at 12:03 AM on July 18, 2020 [1 favorite]
So I don’t like wholegrain pasta but I do like oats and wholewheat bread. So that’s where I get my wholegrains. If I’m having those for breakfast and lunch, then I feel fine with white carbs for dinner.
The “five a day” recommendation of fruit and veg is not very trendy anymore but it helps me guide my eating- so I add fruit to my breakfast, and make sure I have a veg portion at dinner.
My mother used to cook us meals that looked like: meat in a sauce (eg spaghetti bolognese, or chicken chunks in a garlic cream sauce, or pork chops in cider, or sausage casserole, lamb curry, fish with some sort of sauce) with white pasta or rice, and a side of steamed broccoli and carrots, or sometimes cabbage. I don’t think they would LOOK healthy or trendy, but they were balanced meals that were easy enough and more importantly tasty. If that kind of thing sounds appealing feel free to memail and I could send some basic “recipes” for this sort of meal.
Personally I find following blog or cookbook recipes a hassle as you have to go get the specific ingredients and pay attention to what you’re doing. Cooking for me works best and is most enjoyable and healthy when I work with a few comfortable recipes that I rotate through and can tweak a bit if I want.
posted by Balthamos at 12:03 AM on July 18, 2020 [1 favorite]
Budget Bytes is great! One of my favorite websites as a fair-to-middling cook; I wish it had been available when I was just starting out.
The Joy of Cooking is an American classic. Mine is the 2006 edition and is well-loved. If there are specific cuisines that taste like home to you, getting an intro-level cookbook for that can be helpful as well. I own a copy of Indian-ish which is a little more fusion-y, but it's worth it for the chart on page 37 alone. (Seriously, I am considering cutting that chart out of the book and framing it for my kitchen wall.)
The other tip I learned from a registered dietician is to eat the rainbow. I see it as a challenge to try to get at least one thing of every color every day, if not every meal.
My easy-but-nutritious summer lunch go-to is to make a batch of red quinoa on the stove, and once it's cooled, add a can each of corn, black beans, and chickpeas (all drained). If I'm feeling fancy I'll add halved cherry tomatoes or a sliced up bell pepper. Takes about 15 minutes, keeps for a week in the fridge.
posted by basalganglia at 4:44 AM on July 18, 2020 [1 favorite]
The Joy of Cooking is an American classic. Mine is the 2006 edition and is well-loved. If there are specific cuisines that taste like home to you, getting an intro-level cookbook for that can be helpful as well. I own a copy of Indian-ish which is a little more fusion-y, but it's worth it for the chart on page 37 alone. (Seriously, I am considering cutting that chart out of the book and framing it for my kitchen wall.)
The other tip I learned from a registered dietician is to eat the rainbow. I see it as a challenge to try to get at least one thing of every color every day, if not every meal.
My easy-but-nutritious summer lunch go-to is to make a batch of red quinoa on the stove, and once it's cooled, add a can each of corn, black beans, and chickpeas (all drained). If I'm feeling fancy I'll add halved cherry tomatoes or a sliced up bell pepper. Takes about 15 minutes, keeps for a week in the fridge.
posted by basalganglia at 4:44 AM on July 18, 2020 [1 favorite]
As a fellow sort of picky eater but long-time cooking enthusiast: this may sound like overly simplistic "thanks, I'm cured" advice, but method of preparation genuinely does make a huge difference to my like or dislike of certain ingredients. Raw vs cooked, duration of cooking, method of cooking and flavourings used really can make the same ingredient into completely different things. And don't underestimate the effect of texture! I've recently come to appreciate the way that pureeing some but not all ingredients in a simple vegetable soup can make a huge difference to how appealing it is.
posted by confluency at 6:09 AM on July 18, 2020 [1 favorite]
posted by confluency at 6:09 AM on July 18, 2020 [1 favorite]
Yes. I eat so many more vegetables now that there's an Instapot in my life to pressure cook them all the way to bland moosh.
posted by aniola at 8:12 PM on July 18, 2020
posted by aniola at 8:12 PM on July 18, 2020
Just got through a season of gestational diabetes (enforced healthy eating!) And the big takeaway for me was that you need healthy fats and proteins in order to feel full.
The other thing I learned is that when eating more fibre, you need to also drink enough water, otherwise the fibre can have the opposite effect on your poops than the one you intend or expect.
posted by freethefeet at 6:30 AM on July 19, 2020
The other thing I learned is that when eating more fibre, you need to also drink enough water, otherwise the fibre can have the opposite effect on your poops than the one you intend or expect.
posted by freethefeet at 6:30 AM on July 19, 2020
I recommend framing this all for yourself as a long-term exploration - because in my experience, the ultimate right answers will be very specific to you, personally, individually.
So, first of all, I suggest you keep notes about what you've tried and how it went - specifically asking yourself:
1. Did I like it?
2. Did I feel full?
3. Does it seem nutritious?
For #3, you'll get a feel for healthy food as you go, but even when you're starting out, you already know that a typical salad is healthier than a typical fast food combo meal.
Second of all, I'd like to echo the above comments to get some protein and get some fat. (Moderation is good here. A little fat goes a long way.)
Third of all, I'll note that it may be impossible to eat too many vegetables, so the more vegetables you can enjoyably add to your diet, the better you'll probably be.
Personally, I've felt really good about focusing on what I want to eat MORE of, and adding LOTS of vegetables and also rather a lot of fruit to my diet has made me feel good physically.
Fourth, I suggest finding a few recipes that seem pretty nutritious to you and rotate through those as often as you enjoy them. While you're learning all about good foods, it can be daunting to feel like you have to try a dozen new things a day. Take it slow. Get yourself a routine that feels good. You have decades ahead of you to get better and better at this.
Fifth, I'll ask whether you like eggs, because eggs are extremely versatile and generally really good for you. I get a lot of my protein from eggs and occasional tofu (in stir fries mostly), and an egg or two in a meal generally makes me feel nicely full.
Sixth, I'll mention store-bought sauces, especially Trader Joe's stuff. They have a gyoza dipping sauce that is fabulous for stir fries - so I can take, say, a half a bag of their pre-shredded cabbage, plus some onion and maybe some frozen asparagus or peas, saute that in some oil for about five minutes, toss in some cubed tofu or just crack an egg into the skillet and scramble it right there, then glug some gyoza sauce and some soy sauce onto it, and it's really good. There's fiber, general vegetably goodness, and protein. Add an orange and you've got all the important components: protein, fat, vegetables, fruit. (You could of course add some rice or noodles if you wanted some carbs to go along with that.)
Seventh, totally agreeing with the comments above saying you can make a salad filling by adding non-salad stuff to it. Top it with taco filling, or shrimp, or chicken, or tuna. Get your protein in there. A slice of pizza plus a generous salad is pretty healthy; so is a generous salad with some cheese, a bit of chopped up salami, a few olives, and a bit of bread on the side.
Finally, "good easy, basic, and filling meals or foods that you like":
* hard boiled eggs
* plain-ish potatoes - I like just plain boiled potatoes, but potato salad is also great
* stir fries - lots of whatever veg you like, plus something with protein, plus some sauce
* kidney bean cole slaw - dump a can of kidney beans into cole slaw; best with some onion and pickle
* frittatas - tons of vegetables (any kind, every kind), sauteed a bit, dumped in a baking pan, covered with eggs scrambled with a bit of milk and a bit of cheese, baked for 20-40 minutes
Good luck! You can do this. You're already off to a great start!
posted by kristi at 5:06 PM on July 22, 2020 [1 favorite]
So, first of all, I suggest you keep notes about what you've tried and how it went - specifically asking yourself:
1. Did I like it?
2. Did I feel full?
3. Does it seem nutritious?
For #3, you'll get a feel for healthy food as you go, but even when you're starting out, you already know that a typical salad is healthier than a typical fast food combo meal.
Second of all, I'd like to echo the above comments to get some protein and get some fat. (Moderation is good here. A little fat goes a long way.)
Third of all, I'll note that it may be impossible to eat too many vegetables, so the more vegetables you can enjoyably add to your diet, the better you'll probably be.
Personally, I've felt really good about focusing on what I want to eat MORE of, and adding LOTS of vegetables and also rather a lot of fruit to my diet has made me feel good physically.
Fourth, I suggest finding a few recipes that seem pretty nutritious to you and rotate through those as often as you enjoy them. While you're learning all about good foods, it can be daunting to feel like you have to try a dozen new things a day. Take it slow. Get yourself a routine that feels good. You have decades ahead of you to get better and better at this.
Fifth, I'll ask whether you like eggs, because eggs are extremely versatile and generally really good for you. I get a lot of my protein from eggs and occasional tofu (in stir fries mostly), and an egg or two in a meal generally makes me feel nicely full.
Sixth, I'll mention store-bought sauces, especially Trader Joe's stuff. They have a gyoza dipping sauce that is fabulous for stir fries - so I can take, say, a half a bag of their pre-shredded cabbage, plus some onion and maybe some frozen asparagus or peas, saute that in some oil for about five minutes, toss in some cubed tofu or just crack an egg into the skillet and scramble it right there, then glug some gyoza sauce and some soy sauce onto it, and it's really good. There's fiber, general vegetably goodness, and protein. Add an orange and you've got all the important components: protein, fat, vegetables, fruit. (You could of course add some rice or noodles if you wanted some carbs to go along with that.)
Seventh, totally agreeing with the comments above saying you can make a salad filling by adding non-salad stuff to it. Top it with taco filling, or shrimp, or chicken, or tuna. Get your protein in there. A slice of pizza plus a generous salad is pretty healthy; so is a generous salad with some cheese, a bit of chopped up salami, a few olives, and a bit of bread on the side.
Finally, "good easy, basic, and filling meals or foods that you like":
* hard boiled eggs
* plain-ish potatoes - I like just plain boiled potatoes, but potato salad is also great
* stir fries - lots of whatever veg you like, plus something with protein, plus some sauce
* kidney bean cole slaw - dump a can of kidney beans into cole slaw; best with some onion and pickle
* frittatas - tons of vegetables (any kind, every kind), sauteed a bit, dumped in a baking pan, covered with eggs scrambled with a bit of milk and a bit of cheese, baked for 20-40 minutes
Good luck! You can do this. You're already off to a great start!
posted by kristi at 5:06 PM on July 22, 2020 [1 favorite]
This thread is closed to new comments.
Here are some easy dishes that I eat a lot. They can all be modified based on your taste. If you make large portions you can have some as leftovers.
1. Stir fry some protein and vegetables with sauce. Can use chicken or tofu, carrots, bell peppers, cabbage, broccoli, green beans. For the sauce, I like to use. a mix of rice vinegar, soy sauce, ginger, sesame oil, and brown sugar. Can dilute a bit with water. Serve with rice.
2. Tacos! Can make with chicken or ground beef using store-bought seasoning packets. Can use flour or corn tortillas. Can serve with tomatoes, cheese, cilantro, onions, avocado, salsa, or really any toppings you like.
3. Chicken sautéed with butter or oil and herbs. Can use thyme, rosemary, or basil. Serve with a veggie side like green beans or sliced tomatoes, and accompany with bread.
posted by mai at 11:58 AM on July 17, 2020