Harvard researchers say making this one change – cooking more meals at home - can have a notable impact on your risk of developing Type 2 diabetes. However, that is often easier said than done. With busy work and school schedules, families have been opting to eat out or carry in more often in recent years than they used to. Geng Zong, from the Harvard University T. H. Chan School of Public Health, says that consumption of out-of-home meals has increased from 10 percent in the 1960s to more than 30 percent today. The time we spend cooking at home has decreased over this period by 30 percent. That leads to added fat, sugar and sodium in our diets, even if we make the same food choices eating out that we would at home.
Make Cooking at Home Easier
Schedule a weekly trip to the local farmer’s market. In-season produce is not only full of nutrition, it can also be easy to prepare at home. From serving raw vegetables with humus or tossing into a salad, to sautéing vegetables in olive oil, your farmer’s market offers a variety of fruits, vegetables, herbs and other food products to help bring healthy dishes to the table.
Stock your refrigerator and pantry with staple items to help create go-to meals with items such as lean meats, canned beans, quinoa, fresh herbs and nuts. Ask friends and family for their simple recipes that you can either prepare ahead of time in a slow cooker or cook in less than 30 minutes in the evening.
Plan at least five meals a week. Have a list of what ingredients you will need for at least five healthy meals to prepare for your family for dinner. Stick to your plan and spend less time asking yourself, “What’s for dinner?” and more time around the table enjoying your homemade goodness with your family. The other two nights could be leftover meals or the occasional night out.
Keep it simple. Cooking at home does not need to be an overwhelming affair. You just need to cover the basics – a protein, one or two servings of vegetables and a starch. Baked salmon, steamed broccoli, a tossed salad with some quinoa is a balanced meal that doesn’t require too much time or expertise.
White Bean Turkey Chili
Hillcrest South dietitian Stephanie Harris, MS, RD/LD, shares recipes and tips with the News on 6 each month. For November, she has a great recipe you can make in the crock pot or on the stove - perfect for the cooler evenings of fall. A delicious low-fat white bean chili recipe made with beans, turkey and other ingredients makes great leftovers and tastes even better the next day for lunch, she says.
Servings: 14
Serving Size: 1 cup
Calories: 211.5
Fat: 5.4 g
Protein: 22.5 g
Carbohydrates: 23.7 g
Fiber: 8.4 g
Ingredients:
- cooking spray
- 2 small onions, chopped
- 5 garlic cloves
- 2 tsp chili powder, to your taste
- 1 bay leaf
- ½ tbsp cumin
- ½ tbsp oregano
- 2 tsp red pepper flakes (to taste)
- 3 lbs 99% lean ground turkey
- 3 16 oz cans of cannellini beans, rinsed and drained
- 2 16 oz cans white hominy beans, rinsed and drained
- 2 cups of fat-free chicken broth
- ½ cup of fat-free sour cream
- salt and pepper to taste
Directions:
1. Heat a large heavy-bottomed pot over a medium flame. When hot, spray with oil. Add onions, garlic and sauté about five minutes. Add meat and cook, breaking it up until white - about five more minutes. Add salt, chili powder, cumin, oregano, red pepper flakes and cook for two minutes. Add beans and broth and cook uncovered about 10 minutes.
2. Lower heat and cover, simmering about 45 minutes and mixing occasionally. Add sour cream and cook five more minutes. Adjust seasoning and salt to taste.
3. Top with chopped red onion, chopped fresh cilantro, light sour cream, jalapeños and reduced-fat cheddar, if desired.