From e241a54e9d8e00e0be56b6ca8da80cb26d632eda Mon Sep 17 00:00:00 2001 From: medusa Date: Tue, 27 Aug 2024 06:18:46 +0000 Subject: [PATCH] Update food_related/My_Simple_Cooking_Style.md --- food_related/Modern_Simple_Cooking.md | 80 ---------- food_related/My_Simple_Cooking_Style.md | 185 ++++++++++++++++++++++++ 2 files changed, 185 insertions(+), 80 deletions(-) delete mode 100644 food_related/Modern_Simple_Cooking.md create mode 100644 food_related/My_Simple_Cooking_Style.md diff --git a/food_related/Modern_Simple_Cooking.md b/food_related/Modern_Simple_Cooking.md deleted file mode 100644 index 5495435..0000000 --- a/food_related/Modern_Simple_Cooking.md +++ /dev/null @@ -1,80 +0,0 @@ -# Modern Simple Cooking - -## Key Principles - -1. **Accessible Ingredients**: Focus on staples readily available at major US retailers like Walmart and Costco. -2. **Health-Conscious**: Incorporating modern nutritional knowledge without sacrificing flavor. -3. **Basic Ingredients**: Emphasis on using basic proteins, common vegetables, fruits, nuts etc. -4. **Simplicity**: Utilizing straightforward cooking techniques suitable for home cooks. -5. **Culturally Inspired**: Drawing inspiration from global cuisines while using accessible ingredients. -6. **Time-Efficient**: Balancing flavorful meals with practicality for everyday cooking. - -## Common Ingredients - -### Proteins -- Chicken (whole, breasts, thighs) -- Ground beef -- Pork (chops, tenderloin) -- Salmon and tilapia -- Eggs -- Canned tuna and salmon -- Tofu -- Beans (canned and dried) - -### Vegetables -- Broccoli and cauliflower -- Carrots -- Onions and garlic -- Bell peppers -- Spinach and mixed greens -- Potatoes (regular and sweet) -- Tomatoes (fresh and canned) - -### Fruits -- Apples and oranges -- Bananas -- Berries (fresh and frozen) -- Lemons and limes - -### Grains and Starches -- Rice (white and brown) -- Pasta -- Quinoa -- Bread (whole grain and white) - -### Dairy and Alternatives -- Milk (dairy and plant-based) -- Yogurt -- Cheese (cheddar, mozzarella) - -### Nuts and Seeds -- Almonds and walnuts -- Sunflower and pumpkin seeds - -### Pantry Staples -- Olive oil and vegetable oil -- Vinegars (balsamic, apple cider) -- Soy sauce -- Spices (salt, pepper, paprika, cumin, etc.) -- Flour -- Sugar - -## Cooking Techniques - -- **One-Pot Meals**: Minimizing cleanup while maximizing flavor. -- **Sheet Pan Dinners**: Easy, hands-off cooking method for complete meals. -- **Slow Cooker / Instant Pot**: Utilizing convenient appliances for effortless cooking. -- **Batch Cooking**: Preparing larger quantities for meal prep and leftovers. -- **Simple Sautéing and Roasting**: Basic techniques for enhancing flavors. - -## Meal Planning - -- **Flexible Recipes**: Creating base recipes that can be easily modified with available ingredients. -- **Seasonal Adaptations**: Adjusting meals based on what's currently abundant and affordable. -- **Balanced Plate Approach**: Ensuring a mix of proteins, vegetables, and whole grains in each meal. - -## Sustainability Practices - -- **Minimal Waste**: Utilizing ingredients fully and repurposing leftovers. -- **Bulk Buying**: Taking advantage of Costco's large formats to reduce packaging and trips. -- **Freezer-Friendly**: Properly storing bulk ingredients and prepared meals. \ No newline at end of file diff --git a/food_related/My_Simple_Cooking_Style.md b/food_related/My_Simple_Cooking_Style.md new file mode 100644 index 0000000..3d4cca1 --- /dev/null +++ b/food_related/My_Simple_Cooking_Style.md @@ -0,0 +1,185 @@ +# My Simple Cooking Style + +## Key Principles + +1. **Accessible Ingredients**: Focus on staples readily available at major US retailers like Walmart and Costco. +2. **Health-Conscious**: Incorporating modern nutritional knowledge without sacrificing flavor. +3. **Basic Ingredients**: Emphasis on using basic proteins, common vegetables, fruits, nuts etc. +4. **Simplicity**: Utilizing straightforward cooking techniques suitable for home cooks. +5. **Culturally Inspired**: Drawing inspiration from global cuisines while using accessible ingredients. +6. **Time-Efficient**: Balancing flavorful meals with practicality for everyday cooking. + +## Common Ingredients + +### Proteins +- Chicken (whole, breasts, thighs) +- Ground beef +- Pork (chops, tenderloin) +- Salmon and tilapia +- Eggs +- Canned tuna and salmon +- Tofu +- Beans (canned and dried) + +### Vegetables +- Broccoli and cauliflower +- Carrots +- Leeks +- Onions and garlic +- Bell peppers +- Spinach and mixed greens +- Potatoes (regular and sweet) +- Tomatoes (fresh and canned) + +### Fruits +- Apples and oranges +- Bananas +- Berries (fresh and frozen) +- Lemons and limes + +### Grains and Starches +- Rice (white and brown) +- Pasta +- Quinoa +- Bread (whole grain and white) + +### Dairy and Alternatives +- Milk (dairy and plant-based) +- Yogurt +- Cheese (cheddar, mozzarella) + +### Nuts and Seeds +- Almonds and walnuts +- Sunflower and pumpkin seeds + +### Pantry Staples +- Olive oil and vegetable oil +- Vinegars (balsamic, apple cider) +- Soy sauce +- Spices (salt, pepper, paprika, cumin, etc.) +- Flour +- Sugar + +## Cooking Techniques + +- **One-Pot Meals**: Minimizing cleanup while maximizing flavor. +- **Sheet Pan Dinners**: Easy, hands-off cooking method for complete meals. +- **Slow Cooker / Instant Pot**: Utilizing convenient appliances for effortless cooking. +- **Batch Cooking**: Preparing larger quantities for meal prep and leftovers. +- **Simple Sautéing and Roasting**: Basic techniques for enhancing flavors. + +## Meal Planning + +- **Flexible Recipes**: Creating base recipes that can be easily modified with available ingredients. +- **Seasonal Adaptations**: Adjusting meals based on what's currently abundant and affordable. +- **Balanced Plate Approach**: Ensuring a mix of proteins, vegetables, and whole grains in each meal. + +## Sustainability Practices + +- **Minimal Waste**: Utilizing ingredients fully and repurposing leftovers. +- **Bulk Buying**: Taking advantage of Costco's large formats to reduce packaging and trips. +- **Freezer-Friendly**: Properly storing bulk ingredients and prepared meals. + +--- + +# Comprehensive Guide to Packing Flavorful and Safe Lunch Bowls + +## 1. Understanding Temperature and Flavor + +Many dishes taste better at room temperature because: +- Cooler temperatures can dull taste buds +- Warmer (but not hot) temperatures enhance flavor perception and aroma + +## 2. Room Temperature-Friendly Dishes + +1. Pasta salads (oil-based dressings) +2. Grain-based salads (quinoa, farro, couscous) +3. Tomato-based dishes +4. Cheese plates +5. Hummus and bean dips +6. Pesto-based dishes +7. Fruit salads +8. Sandwiches with cured meats +9. Roasted vegetable dishes +10. Olive oil-based dishes + +## 3. Safe Food Handling + +- Keep perishable foods out of the "danger zone" (40°F - 140°F) for no more than 2 hours (1 hour if above 90°F) +- Use insulated containers and ice packs +- Thoroughly chill ingredients before packing + +## 4. Lunch Bowl Ideas + +### 4.1 Mediterranean Grain Bowl +- Base: Quinoa or farro +- Proteins: Chickpeas, grilled chicken, or feta cheese +- Vegetables: Cherry tomatoes, cucumber, roasted bell peppers +- Extras: Kalamata olives, fresh herbs +- Dressing: Lemon-olive oil vinaigrette (packed separately) + +### 4.2 Asian-Inspired Noodle Bowl +- Base: Cold soba or rice noodles +- Proteins: Grilled tofu or chicken +- Vegetables: Shredded carrots, edamame, sliced cucumber +- Extras: Sesame seeds, chopped peanuts +- Dressing: Sesame-ginger dressing (packed separately) + +### 4.3 Roasted Vegetable and Hummus Bowl +- Base: Mixed greens or cauliflower rice +- Proteins: Hummus, hard-boiled egg +- Vegetables: Roasted zucchini, eggplant, bell peppers +- Extras: Cherry tomatoes, fresh herbs +- Dressing: Tahini sauce or additional olive oil (packed separately) + +### 4.4 Antipasto-Style Bowl +- Base: Orzo pasta or mixed greens +- Proteins: Cured meats (salami, prosciutto), mozzarella balls +- Vegetables: Marinated artichokes, roasted red peppers +- Extras: Olives, sun-dried tomatoes +- Dressing: Balsamic vinaigrette (packed separately) + +## 5. Packing Tips + +1. Use leak-proof, sectioned containers +2. Pack dressings and sauces separately +3. Layer ingredients strategically (wet ingredients at the bottom) +4. Include an ice pack in the lunch bag +5. Pack utensils and napkins + +## 6. Morning Routine + +1. Remove pre-prepped ingredients from the fridge +2. Assemble bowl components in the container +3. Pack dressings and sauces in small, sealed containers +4. Place packed bowl and ice pack in an insulated lunch bag + +## 7. Lunchtime Best Practices + +1. If possible, remove the lunch bowl from the cooler 15-30 minutes before eating to allow flavors to develop +2. Add dressings or sauces just before eating +3. Mix ingredients thoroughly before enjoying + +## 8. Food Safety Reminders + +- Always wash hands before handling food +- Clean all produce thoroughly +- Keep raw meats separate from other ingredients during prep +- Use a food thermometer to ensure cooked ingredients reach safe temperatures +- Discard any perishable foods left unrefrigerated for over 2 hours + +## 9. Prep-Ahead Strategies + +- Cook grains and proteins in bulk at the start of the week +- Chop vegetables and store in airtight containers +- Pre-mix dressings and store in small containers +- Roast vegetables in large batches + +## 10. Customization and Variation + +- Rotate bases: alternate between grains, noodles, and leafy greens +- Vary proteins: mix plant-based and animal proteins throughout the week +- Experiment with seasonal vegetables +- Try different dressings and sauces to keep things interesting + +Remember, the key to delicious room-temperature lunches is using quality ingredients, balancing flavors and textures, and ensuring proper food safety practices. \ No newline at end of file