Cooking

Preparing meals is the final step in being able to eat well. Knowing how to prepare simple, healthy meals can help women save money and get the nutrients they need. Some women lack the food skills or motivation to prepare home-made foods. Cooking from scratch is less expensive than using convenience foods or eating out. Home-made foods can also be healthier, because ingredients can be controlled. To make convenience foods healthier, women should be encouraged to add healthy foods to them.

Cooking Basics

What to have on hand in your kitchen to make basic recipes:

  • Grain products: rice (white and brown), pasta (macaroni, spaghetti, lasagna,  egg noodles), bread crumbs.
  • Vegetables and fruit: onions, carrots, canned vegetables (corn, tomatoes, mushrooms, carrots, peas, etc.), canned vegetable soups, tomato paste, canned fruit (peaches, pineapple, fruit cocktail, etc.).
  • Meat alternatives: canned beans, peas and lentils (kidney, navy or romano beans, chick peas, and brown lentils), dried beans, peas and lentils (split peas, navy beans etc.), peanut butter, canned tuna.
  • Milk products: skim milk powder.
  • Fats and oils: margarine, vegetable oil.
  • Baking ingredients: Flour (all purpose, whole wheat), sugar (brown, white), baking powder, baking soda, cornstarch, vanilla, rolled oats, raisins.
  • Seasonings: salt, pepper, garlic powder, dry mustard, chicken bouillon cubes, beef bouillon cubes, soy sauce, vinegar, Worchestershire sauce, ketchup, herbs (basil, oregano, thyme, etc.), spices (paprika, cayenne, cinnamon, chili powder, etc.).

Cooking equivalents:

  • ½ cup rice (125ml uncooked) = 1 cup (250ml) cooked rice.
  • ½ cup pasta (125ml uncooked)= 1 cup (250ml) cooked pasta.
  • 1 lb spaghetti (450g dry) = 6 cups (1.5L) cooked spaghetti.
  • 1 cup dried beans (250ml raw) = 2- 2 ½ cups (500-625ml) cooked beans.
  • 1 ¼ cup (300ml) skim milk powder = 4 cups (1 L) skim milk.
  • 1-2 medium bananas = 1 cup mashed bananas.
  • ¼ lb (125g) block cheese = 1 cup (250ml) shredded cheese.

What to do if you don't have:

  • Brown sugar, packed, 1 cup use white sugar, 1 cup.
  • Cornstarch, 1 Tbsp use flour, 2 Tbsp.
  • Dried bread crumbs use crushed cereal or cracker crumbs.
  • Bouillon cubes use soup base powder or canned broth.
  • Lemon juice, 1 tsp use vinegar 1/2 tsp
  • Garlic powder, 1/8 tsp use garlic, 1 clove.
  • Dry mustard, 1 tsp use prepared mustard.
  • Tomato sauce, 2 cups use tomato paste, 3/4 cup + 1 cup water.
  • Tomato soup, 1 can use tomato sauce, 1 cup + 1/4 cup water.

    
Reference: The Basic Shelf, Canadian Public Health Association