March is Nutrition Month! The goal of Dietitians of Canada's national campaign is to encourage Canadians to get back to their kitchens and get cooking! To support and promote this year's theme we're posting one tip everyday for the month of March.
These tips are too good to delete after we post them so we are re-posting them on our blog to be archived. They are grouped by categories to make it easier to find what you are looking for. We hope these tips continue to inspire everyone to get cooking!
Marinating inexpensive cuts of meat, such as pork shoulder, lamb shanks or beef brisket, adds flavour while it tenderizes. A good basic marinade includes an acid, such as vinegar or lemon juice, canola oil and flavour boosters such as garlic, herbs or spices. For ease, marinate meat in a resealable plastic freezer bag. Refrigerate for at least 30 minutes or up to several hours. Turn the bag every couple of hours. Drain and discard excess marinade when you-re ready to cook. You'll love the great-tasting results!
13. Saving cents makes sense! Simmer up a pot of scrumptious soup.
There's nothing like the aroma of homemade soup simmering on the stove on a cold day. Fill the pot with your favourite vegetables, whole grains and legumes for a healthy, fibre-filled meal in a bowl. The combinations are endless! Make your own stock using vegetables; chicken, turkey or beef; water; garlic and spices. A big pot of soup can cost little and go a long way. Cook a pot of soup on the weekend to enjoy for lunches or simple weeknight suppers.
14. Make your food dollar go farther. Put a little plant in your pot.
Cooking with protein-rich choices, such as lentils, black beans or chickpeas, is a healthy way to lower the cost per serving of your meals. Extend ground meat or go meatless with these ideas:
- Stir up yummy minestrone soup with black beans, chickpeas or lentils - no meat needed!
- Make a quick chickpea curry for a totally meatless option
- Add a couple of cups of cooked lentils to ground beef for luscious lasagna
- Drain and rinse a can of black beans. Add to ground turkey for tasty tacos
15. Get saucy! Make your own spaghetti sauce with just a few ingredients.
Ready-made spaghetti sauce can be costly and high in fat, sugar or salt. You can easily make your own sauce with just a few ingredients and these simple steps:
- Lightly sauté onions and garlic in a little olive oil
- Add low-sodium canned tomatoes and simmer
- Season with freshly ground pepper and herbs such as basil or oregano
For more information visit Dietitians of Canada.