I wanna start cooking from scratch, need help with my grocery list!!
nicolemviolette
Posts: 105 Member
My boyfriend and I made a new year's resolution to change our eating habits. We eat a lot of "bad" things, pre packaged things, processed things.. And a big part of our new years resolution is that I would start cooking from scratch so we KNOW what is in our food. I plan to buy all natural, organic ingredients from my local health food store. I just dont know where to start. I know I will need things like flour, but what else? LOL. Help me make my grocery list!! Some recipes (simple, cheap ones because im on a budget) would also be awesome!
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Get a gas grill and cook veggies, chicken and fish.0
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I'd start with recipes first and then start building your grocery list. Maybe look into meal planning for the week and add some wiggle room in case you're just not in the mood for a certain meal. Menu planning can save time in the long run if you forget ingredients for a recipe. Are you open to meal prepping? Preparing some grab and go foods like soups or chili that can be frozen are a nice thing to keep on hand or freeze a half batch of whatever soup you make so you don't get bored eating leftovers. I make a simple curry with whatever veggies I have on hand and sub almond milk for the coconut milk. It's tasty, low cal, and again something that freezes well. What sort of foods or cuisines do you enjoy? It would help us make suggestions for you if we know what you like
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What are your fav foods? I would seek healthy recipies from foods you already like and then move onto new recipies once a week or every other week. I favor Culturally diverse cooking so my pantry to all over the place. Maybe if you get recipies then buy ingredients and spices dish specific you will build your pantry and kitchen items overtime. I would be happy to share recipies that fits your taste. I will try to find you and friend you.0
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Cooking is da bomb! Definitely my hobby!
After you do it for awhile at home, you'll find the packaged stuff tastes terrible by comparison. Although committing to organic, health food store stuff is an interesting idea, it's not necessary for healthy eating. In fact, in the US, the regulations for labelling are pretty loosey goosey -- so, if you don't know that the farm things came from is really doing good practices, you don't know "how organic" what you are buying is. You might want to read up on it. For me, a good place to start learning what makes up a good diet has been Nutritionsource, especially the Healthy Eating Plate.
Fell free to friend me or send me messages if you want to pick my brain about cooking.0 -
Hey, I am also having thoughts about planning better.
2 shops a week, Sunday and Wednesday (because most food - steak, chicken breast, etc - is ok raw in the fridge for 3-4 days [not fish, check for things you like]).
Sunday:
Protein
- One big hunk of meat (whole chicken, roast beef) to cook for a few days' dinners and lunches. You can put them in sandwiches, burritos, pasta dishes. You could do a chili or bolognese with ground beef, too. Cook this on Sunday
- One dinner/lunch's worth of another kind of meat (chicken breasts, steak, pork chops) to have "fresh" on one of the days. (When you cook a dinner, make extra so you have some for lunch.) Grill, stir-fry or bake this on the day you want to eat.
- Some easy grabby stuff, like tuna or ham or sliced turkey, for snacks and maybe lunches
- Eggs
- 0 or 2% Greek yogurt or cottage cheese
- Low-fat cheese
Veg
- One huge box/bag spinach for salads
- A couple of cans of beans or lentils to put into salads, pasta dishes or soups
- 3-4 different other hearty green vegetables (broccoli, zucchini, cauliflower, brussel sprouts, green beans, asparagus)
- 3-4 different hearty orange or red vegetables or fruits (carrots, red peppers, tomatoes)
Fruit
3-4 fruits per person. Berries have fibre, they're good.
Grainy or carby things
Bread, pasta, rice, potatoes, oatmeal and a grainy cereal (for late night snacks)
Wednesday
Same thing
You can also get some frozen fish fillets (individually wrapped). And a couple of frozen convenience things (I have frozen meatballs, you could get a lower-fat pizza, whatever).
Sorry, this is obviously not a veggie diet!
So the idea is your menu might look like this:
Breakfast: eggs and toast w tomatoes or sauteed spinach. or ham and cheese toasted.
Lunch: soup with lentils thrown in, or a sandwich and a salad (w beans or lentils thrown in)
Snack: an orange veg or fruit; cottage cheese or yogurt
Dinner: pasta with meat, stir fry w rice, meat w potatoes + a hearty veg
Late snack: oatmeal or cereal, maybe a piece of fruit
That's what I do. I am hoping I'm hitting most of the macro and micronutrients I need this way (hence orange veg - vitamin A and antioxidants).0 -
you have a guy in the house so go for the "light bulb and 4 walls" . I mean simple. pick up a crock pot from the goodwill store. put meat in. wait 8-9 hours on low. eat, seasoning and extra's optional.0
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This is a pretty drastic change to make all at once. I'd suggest looking at what you eat now -- the packages, the processed whatsits, whatever -- and finding ways to replace some or all of them with homemade things. If you eat a lot of Kraft dinner, try buying elbow noodles, skim milk, and good cheese to make a simple version of your own. If you order pizza three times per week, pick up some premade crusts, pepperoni slices, mozzarella, and canned tomatoes to make your own. If you like those frozen skillet meals, try sauteeing fresh meat and frozen vegetables and adding a bottled sauce. Once you've made this sort of easier switch and gotten into a good groove, you can ramp up the homemade factor(homemade pizza crusts, mix your own sauces, etc.).
Basically, start by making what you already eat. Use convenience items to make some parts of the process easier as you adjust to making better choices and spending time in the kitchen. Progress from there to doing everything from scratch, trying new things, and all that other fun stuff. I promise it'll be easier and less jarring, and that means you'll be more prone to stick with it. 0 -
Basic Seasonings and cooking oils:
Sugar
Salt
pepper
Lemon/lemon juice
Olive oil
Butter
Garlic (powder and raw)
Onion (powder and raw)
***garlic and onion can go with just about any dish so it's a must have, imo!
Chicken or vegetable stock for soups or healthy saute (carton or canned).
Your choice of vegetables. Potatoes, sweet potatoes, broccoli, bell pepper, mushrooms, carrots, leafy greens (for salad), tomatoes, cabbage, etc.
Your choice of meat, seafood, dairy (eggs and cheese), and/or beans/lentils for protein.
Also, rice (white/brown), pasta, oatmeal, whatever you want that particular week.
For basic baking: flour, baking powder and baking soda, vanilla extract, cinnamon, and eggs and sugar again!
Fruits: apples, peaches, bananas, grapes, berries, etc are great for snacks and can be used in baking.
Basic breakfast: Bell pepper egg boats (crack two eggs in half of a cleaned out large red bell pepper, salt/pepper it, bake at 400 degrees Fahrenheit for thirty minutes; at the twenty minute mark, season with dried basil and dump on a lot of cheese; finish baking and serve with a knife, fork and side of chopped fruits.)
Basic dinner: lightly buttered steamed veggies with salted/peppered/oiled broiled chicken or beef.
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I am trying to eat as clean as possible and limit processed foods. There are lots of great recipes you can find through Pinterest.
I loaded the fridge with fruits and vegetables and have started flash freezing fruits that are in season.
I made http://www.myrecipes.com/recipe/asparagus-and-ham-casserole for dinner... it was delicious and everyone in my family liked it. The sauce was made from scratch and it was better than using a cream of soup base - aka cream of chemicals. I went light on the ham to reduce the sodium and it's already listed so you don't have to create it.0 -
No need to focus only on "All Natural/Organic" as it can get expensive and you can fall into the label trap. Also, All Natural/Organic does not always translate to a healthier & cleaner diet. If I have the choice of store brand vs Nature Made chicken, I go for the nature made of course but don't always need/have that option.
My staples for the week:
Chicken breast (skinless boneless)
Big bag of frozen broccoli
Brown Rice
Sweet Potatoes
Carton of eggwhites
Steal cut oats (buy from bulk section if offered, much cheaper)
Usually done on Sunday night/afternoon, I cook up the carton of eggwhites & steel cut oats, divide into 5 containers - breakfast for the week.
I also cook up the remaining ingredients and divide into meals for 3 days, freeze the extra meals for when I don't have the time to cook (label them w/ dates to avoid freezer burn)
Boom, small, clean meals done. I still have a little bit of room for some diversity like salads, soups, etc.
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This is a pretty drastic change to make all at once. I'd suggest looking at what you eat now -- the packages, the processed whatsits, whatever -- and finding ways to replace some or all of them with homemade things. If you eat a lot of Kraft dinner, try buying elbow noodles, skim milk, and good cheese to make a simple version of your own. If you order pizza three times per week, pick up some premade crusts, pepperoni slices, mozzarella, and canned tomatoes to make your own. If you like those frozen skillet meals, try sauteeing fresh meat and frozen vegetables and adding a bottled sauce. Once you've made this sort of easier switch and gotten into a good groove, you can ramp up the homemade factor(homemade pizza crusts, mix your own sauces, etc.).
Basically, start by making what you already eat. Use convenience items to make some parts of the process easier as you adjust to making better choices and spending time in the kitchen. Progress from there to doing everything from scratch, trying new things, and all that other fun stuff. I promise it'll be easier and less jarring, and that means you'll be more prone to stick with it.
This is exactly what I did and have stuck with it for years now. We don't eat out and i make so many more things from scratch.0 -
Buy yourself a good cookbook. If you can read, you can cook. Seriously!0
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This is a pretty drastic change to make all at once. I'd suggest looking at what you eat now -- the packages, the processed whatsits, whatever -- and finding ways to replace some or all of them with homemade things. If you eat a lot of Kraft dinner, try buying elbow noodles, skim milk, and good cheese to make a simple version of your own. If you order pizza three times per week, pick up some premade crusts, pepperoni slices, mozzarella, and canned tomatoes to make your own. If you like those frozen skillet meals, try sauteeing fresh meat and frozen vegetables and adding a bottled sauce. Once you've made this sort of easier switch and gotten into a good groove, you can ramp up the homemade factor(homemade pizza crusts, mix your own sauces, etc.).
Basically, start by making what you already eat. Use convenience items to make some parts of the process easier as you adjust to making better choices and spending time in the kitchen. Progress from there to doing everything from scratch, trying new things, and all that other fun stuff. I promise it'll be easier and less jarring, and that means you'll be more prone to stick with it.
+1. If you aren't used to cooking, trying to do everything from scratch and organic and whatever other arbitrary rules (which are just that - arbitrary)you think you need to follow to be healthy is likely too big of a commitment all at once. Start with cooking once or twice a week or subbing some more whole foods into what you are already doing as avskk suggested. Pre-packaged and processed does not equal "bad" food. There are ways to make things healthier by making small changes but much of what you have described is so drastic, it may not be sustainable. You also mentioned doing all this on a budget. Generally shopping at small, natural foods stores is not the most economical choice either. Not to say that eating healthier has to be cost prohibitive, just that the smaller stores don't have the margins to be able to help keep prices down.
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Skinnytaste.com is good for recipes. They give calorie breakdown/carbs and so on. I just invested in a Paderno spiralizer which is a fun. Mmmmm zucchini pasta....0
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I second the above post! I love Skinnytaste, use it all the time. The internet is your friend. Just start a Google search with phrases like: Healthy Cooking Basics and you're off and running! Good luck, I hope you find that you enjoy cooking as much as I do. Cheers!0
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It's taken me a long time to learn how to shop in order to cook everything at home and limit process foods. I echo everyone else who says find baby steps to get you started.
I've also used meal planning services like The Fresh 20 to help me figure out how to craft a grocery list, how to minimize waste, and what to swap out for processed foods.
Maybe start with making dinner twice a week, then adding on packing salads for lunch 3 days a week, then adding in breakfast 4 days a week, or whatever. It really is a learned skill.0 -
Lean proteins, fresh frozen veggies (normally cheaper than fresh), and in my opinion number one ingredient is seasonings. You can make most things taste great with right seasonings. Mrs Dash, lemon juice, vinegars, wide variety....
Few staples: eggs, chicken, tenderloin, frozen tilapia or whatever fish you enjoy, yogurt, frozen corn, broccoli, dried beans, olive oil, balsamic vinegar or red wine vinegar....0 -
I love Skinnytaste's website too! And I got a Paderno spiralizer for Christmas. Can't wait to try the zucchini noodles!!Luv2eatSweets wrote: »Skinnytaste.com is good for recipes. They give calorie breakdown/carbs and so on. I just invested in a Paderno spiralizer which is a fun. Mmmmm zucchini pasta....
My advice when trying to make things from scratch is to prep as much as you can in advance. Cut up veggies ahead of time, maybe even cook the meat so it's all ready to throw in when you get home. This helps limit my temptation to go out if I know I'm not going to spend a half hour cutting things up.
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There is no need to buy food from health food stores, or organic. Especially when you're on a budget. You can buy ordinary food, the same as you're used to, only less processed. For instance: fruit, oatmeal, vegetables, meat, fish, eggs, butter, cheese, milk, nuts, yogurt. What are you going to make? What would you like to eat? You will need ingredients for that. Google recepies and write grocery lists. You don't need to get everything at once, try some things first, maybe you decide you don't want some things even before you've bought it. I don't have flour, for instance, as I don't bake, I eat a lot of other stuff instead.0
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I switched to oatmeal and/or fruits for breakfast and large salads for lunch in the beginning, which were both easy changes to make. I stocked up on fruits, veggies, raw nuts, and healthier snacks. I cut out most mindless snacking, but love popcorn, so I switched to a healthier option and watch my portions. I stocked up on mason jars in different sizes and freeze everything in perfect portion sizes. It's been a lifesaver to cook in bulk. I don't like to cook. I go one recipe at a time. I made 5 vegetable soups until I found one that I love and I keep a list of it's ingredients. I make a large batch and freeze it. Once you find recipes you love , it will be easier to find what staples you use most. I figure out what I want for dinner for the week and make a list from there. I keep a loaf of whole grain bread in my freezer for when I want a sandwich (I switched to hummus as a spread), always have dried beans (and canned for emergencies), canned tomatoes (for when fresh aren't good or available), Italian seasoning, cinnamon, spinach (for smoothies), and enough veggies for a salad. I freeze my smoothie fruits in the portions I need them. Convenience is key for me. I need a separate freezer at this point...mine currently has stockpiles of veggie soup, cooked beans, an oatmeal and baked fruit combo, a minestrone soup (didn't turn out so hot, but I refuse to throw it away), and frozen fruit. It seemed overwhelming at first for me, but I now get so excided when I make something new that turns out great!0
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my mistakes in the past have been from trying to do too much at once. nothing worse than a fridge/pantry full of stuff and no time to cook it or you waste time cooking it and it's yucky. :-( my best successes have been to plan for when I'm pretty sure I'll have a couple of days then buy for 1-2 meals to try. and most grocery stores sell organic - even the expensive randalls near me has O organices and some other nature type label that are often on sale. I try to get stuff that can be repurposed if I dont have time to make the recipe. right now I ended up with half gallon containers of both unsweetened almond milk and fat free milk...neither is something I stock or use regularly so I've been eating cold cereal and making smoothies- have to admit it's a nice change of pace and beats wasting them like i normally would have done (still not done with them though!) but I've had veggies go to waste -esp salad stuff- just can't/don't want to eat that much salad in 3 days before stuff wilts.
I 2nd skinnytaste for ideas- haven't made any yet but friends have and rave about the recipes they've tried.0 -
I tend to have trouble with food shopping - impulse buying junk food, etc. And I'm not a creative cook but I wanted to do better, cook more natural foods, etc. I have found eMeals helpful - they send recipes and a grocery list for the week.0
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Get a gas grill and cook veggies, chicken and fish.
I think this is a great idea...I would suggest buying things that can be eaten raw or don't take a lot of prep...salad ingredients, raw fruit, some nuts, I'm a veggie person so zucchini and carrots can be eaten raw or cooked....lots of options! They can also be boiled grilled or steamed. Look for things you like that seem flexible....then you can think about learning more cooking approaches....a carrot bisque rather than grated carrots in the salad!0 -
I'll give you some of my favorite recipies. All of them are as equally tasty as they are healthy and fairly simple to make!
Chicken Noodle Parmesean:
1 9 ounce package refrigerated angel hair pasta
4 large carrots, thinly sliced
2 tablespoons butter
1 1/2 pounds skinless, boneless chicken breast halves
6 tablespoons purchased basil pesto
1/4 cup finely shredded Parmesan cheese
Olive oil (optional)
Fresh basil (optional)
Cook pasta according to package directions.
Meanwhile, in 12-inch skillet cook carrots in 1 tablespoon melted butter over medium heat for 3 minutes. Add chicken; cook and stir 4 to 5 minutes or until no pink remains in chicken. Add 4 tablespoons pesto; toss to coat.
Drain pasta. Return to pan; toss with remaining butter and pesto. Serve with chicken mixture. Sprinkle pasta with Parmesan cheese and ground black pepper. Drizzle with olive oil and top with basil. Makes 6 servings at 390 calories per serving!
Fish Tostadas
1 pound fresh tilapia or cod fillets
1/2 teaspoon chili powder
1 lime, halved
1/2 cup sour cream
1/2 teaspoon garlic powder
8 6 inches tostada shells
2 cups shredded cabbage mix
1 avocado, halved, seeded, peeled, and sliced (optional)
1 cup cherry tomatoes, quartered (optional)
Bottled hot pepper sauce (optional)
Preheat broiler. Sprinkle fish with 1/4 teaspoon of the chili powder and 1/4 teaspoon salt. For chili-lime cream, in bowl squeeze 2 teaspoons juice from half the lime. Stir in sour cream, garlic powder, and remaining chili powder; set aside. Cut remaining lime half in wedges for serving.
Place fish on unheated greased broiler rack; tuck under thin edges. Place shells on baking sheet on lowest rack. Broil fish 4 inches from heat 4 to 6 minutes per 1/2-inch thickness, until fish flakes with fork. Break in chunks. Serve tostadas with cabbage, chili-lime cream, avocado, tomatoes, lime, and pepper sauce. Serves 4 (2 tostadas is a serving) at 278 calories per serving!
Mocha Pastry Cups:
1 1/2 cups fat-free milk
1 (1.4-ounce) box fat-free, sugarfree chocolate instant pudding mix
1 tablespoon instant espresso
3 sheets frozen phyllo dough, thawed
Cooking spray
1/2 teaspoon cinnamon sugar, divided
Fat-free whipped topping
In a saucepan, combine milk, instant pudding mix, and instant espresso, stirring with a whisk; bring to a boil. Remove from heat; transfer to bowl. Cover surface of pudding with plastic wrap; chill 1-4 hours. Preheat oven to 400°. Unwrap thawed phyllo dough. Lay 1 piece on counter; lightly coat with cooking spray. Sprinkle with 1/4 teaspoon cinnamon sugar. Lay second sheet on top of first; repeat steps with remaining phyllo. Cut dough into 8 rectangles; fit into ungreased muffin cups. Bake 10 minutes; remove from oven. Cool 10 minutes. Remove cups from pan; cool completely. Spoon pudding into cups; top each with 1 teaspoon fat-free whipped topping. Makes 8 servings at 80 calories a pop!
I hope this helps
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Love this post!
I suggest chicken, fish, and ground turkey each week. I then add in maybe turkey sausage or steak every once in a while. Lots of fresh veggies and grains. Also lots of interesting seasonings such as lemon pepper or Italian seasoning. Also fresh garlic can be used in lots of meals.
I love to cook but some nights I just don't want to! I always try to have enough easy meals for those nights. Today I pulled frozen chili from the freezer for dinner that I prepared a month ago. I also keep some frozen quick things around that are as least processed as possible.0 -
I also try to make everything from scratch. Fresh pico is a staple in my house...(tomatoes, purple onion, fresh cilantro, a dash of olive oil, lime juice and a little salt...yum!) I use this for turkey taco's, I put it on top of grilled chicken...even in place of salad dressing.0
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My partner and I did just the same in September, after a bit of advice from a nutritionist we just google clean eating recipes. Over the months I've built up a bank of herbs spices etc rather than buy all at once. It's been really good for us... Basically if you can't grow it or kill it we don't eat it! With the exception of goats cheese and greek yoghurt. We also cut out all wheat based products. I'm no chef but it has been fun learning and I've lost about 16lbs "... Good luck 0
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reblzbeckmol wrote: »My partner and I did just the same in September, after a bit of advice from a nutritionist we just google clean eating recipes. There is an ace site called kitchen shed.Over the months I've built up a bank of herbs spices etc rather than buy all at once. It's been really good for us... Basically if you can't grow it or kill it we don't eat it! With the exception of goats cheese and greek yoghurt. We also cut out all wheat based products. I'm no chef but it has been fun learning and I've lost about 16lbs "... Good luck0
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You can get some great recipes from the slimming world website and mags x we cook everything from scratch with them0
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Buy a good electric pressure cooker it greatly reduces cooking time. You can cook dry beans in about 25 minute. Chicken fresh or frozen in 20 to 30minutes and many other things. They normally come with a basic cookbook from which you can use to form your shoppimg list. You can use the broth from the cooker as a base. Let it cool and the fats will rise to the top and can be skimmed off.0
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