What eating healthy looks like

28 Oct 2019

Share:

What eating healthy looks like

In our previous posts, we talked about how challenging it is to manage all our daily priorities (life, work, kids….) & still cook healthy meals from scratch.

Healthy eating can be a controversial topic. There are so many options today between organic, vegan, paleo and keto, all claiming to be healthy and offering a totally different perspective on health. It’s easy to get overwhelmed looking for guidelines. Most of us can agree that heavily processed foods, starch, carbs, and lots of fried options, is a far cry from a healthy diet. Let’s break it down and look at what the experts say.

What did Mom and Dad say?

Things like “clean your plate” and “Eat your veggies”. It’s true that eating healthy sustaining foods helps to balance your blood sugar; and therefore, helps to stabilize your mood. But portion sizes in America have gone off the deep end. No one needs to clean their plate if their plate is a platter. In general, most experts agree that a serving size is roughly equivalent to the palm of your hand. Now as for the veggies, that’s a message we can all agree on. No one is going to argue you’ll gain weight or decline in health by piling on the greens. Way to go Mom and Dad.

What does the Government say?

Well that depends on when you ask. In the 40’s there were 7 food groups recommended. In the 70’s they reduced it to 4. Then turned it into a pyramid in the 90’s and now we have the “my plate” icon. The new icon suggests that we should eat a balance of fruits, vegetables, grains, proteins and milk. The government guidelines have changed over the years as science has evolved and our understanding of nutrition has changed. Of course, they are also influenced by industry and culture trends. But balance has always been the resounding message, eat a variety of foods, and eat in moderation.

What does your Doctor say?

This might be a great source for a more personalized direction. As he or she can assess your personal medical history and challenges. They can consider your blood work, your family’s history of heart disease or diabetes, any food allergies you may have or possible interactions with medications you may be on. But overall the general recommendation from the medical field is fewer processed foods, more fruits, whole grains (whole wheat) veggies, and proteins, keeping sugar, starch (e.g. flour, potato) and fat in moderation.

So what DOES healthy eating really look like?

We’ve looked at a variety of “experts” and we’ve received a bunch of different answers. How can we move forward? It’s not as overwhelming as it might seem. The best advice is to look for the common threads. Although the focus and motivations of these people are different, there are a few things they are saying that are the same. Eat a variety of nutrient rich foods. Avoid excess sugar and overly processed ingredients. Of course the best way to know what’s on your plate, is to prepare your own food from scratch. Nutrient rich meals are made with simple ingredients and if you are what you eat, what’s on your plate matters. The next best way is to get someone to prepare it for you under your direction. This is where CookinGenie can come to your home & create home cooked meals for you to enjoy. We shop, we cook & we clean. Try us out.


Related Post

02 Nov 2019

Turmeric Demystified..

One of the reasons we are hesitant about trying new foods is lack of familiarity with the ingredients. Today, we would like to demystify turmeric – a key ingredient of most Indian dishes & curries. Turmeric is an ingredient that is derived from the turmeric plant.

Wondering what it tastes like? Turmeric has a warm slightly bitter taste and is commonly used to add both flavor and color to curries, mustard, butters and cheeses. Because of it’s powerful yellow orange hue it is often used as dye products and cosmetics.

Outside of its popular flavor profile it also has a history of being used medicinally. In fact, turmeric is commonly used to treat conditions involving pain or inflammation. Historically it has been used in treatments for hay fever, high cholesterol, and even liver disease. Some people even take it in capsule form to treat issues like heartburn, inflammatory bowel disease, stress, and other conditions.

Turmeric carries importance in the Indian culture and goes far beyond medicine. The Hindu religion views the spice as sacred and auspicious. Turmeric is an integral part of many wedding rituals in India. In parts of southern India turmeric rhizome is often worn as a good luck charm or an amulet for protection against evil spirits.

Probably most well-known for its use in curry, this spice is having a moment in pop culture. It is sometimes referred to as Indian Saffron, at times when saffron is unavailable it can be used to obtain that signature golden color. If you’re wanting to experiment with this spice for flavor or medicinally it can be found in most grocery stores. Remember to use it sparingly although the touted benefits are impressive remember that this spice is pungent, and it takes only a small amount to flavor an entire dish.

If you’re wanting to incorporate this spice into your life but feel uncertain where to start contact us today to hire a Genie. Let us demonstrate to you how this ingredient can be a part of your diet. you on different dishes it can be added too. Fresh food, with some flavor, color & health benefits. We urge you to get to know turmeric – the reasons are endless.

References:
https://www.webmd.com/vitamins/ai/ingredientmono-662/turmeric

What is the History of Turmeric?

https://www.vedicaorganics.com/blogs/news/25739841-using-turmeric-in-indian-cooking

Read More

travel around the culinary world with CookinGenie

19 May 2021

In my time as a chef, I’ve been lucky enough to travel around the world and immerse myself in different cultures and cuisines. I’ve learned from amazing local chefs how to prepare traditional dishes and have been awestruck by the sensational flavors that can be found across the globe. Now, with CookinGenie, I can bring those experiences into your home, so that you can feel some of the same wonder I did.

While living on the small island of Bermuda, I learned from my Jamaican co-workers the secrets behind making Jerk sauce, the nuanced, spicy-tangy condiment that they slather over grilled chicken, pork, shrimp, and other meats and vegetables. I fell in love with the sauce and its big, bold flavors, and now offer a jerk chicken on my menu, complete with a sweet plantain puree and fluffy coconut rice.

On a trip to South America, I met a local chef in a sleepy beachside town in Peru. After a brief conversation, she took me down to the local fish market where we picked out a gorgeous seabass that was caught that morning. We went back to her kitchen and she showed me how to make ceviche, carefully dicing the fish and marinating it with lime, cilantro, and onion, allowing the acid from the lime to gently cook the fish. The dish was so bright and crisp and refreshing; it was unlike anything I’ve ever had before. It stuck in my memory so much that it’s now the inspiration behind the ceviche found on my menu; red snapper tossed with lime, fire-roasted pineapple, habanero, and coconut milk.

When I was studying abroad in Singapore, I was blessed to partake in an immersive month-long course on Southeast Asian cuisine. I was taught by distinguished Chinese, Indian, and Malaysian chefs how to use spices to build layers of flavor, how to cook in a wok, and how to prepare a dizzying array of noodle dishes. Today, that knowledge is reflected on my menu by a rich Indian butter chicken and a simple yet delicious Chinese-inspired dish of stir-fried veggies in a sweet chili sauce.

A few weeks later, I spent ten days learning from a Thai chef who had mastered the cuisine. She showed me how to grind aromatic herbs and spices into vibrant, colorful curry pastes. I learned to make classic Thai street foods like chicken satay, pineapple fried rice, and of course, the beloved noodle dish, Pad Thai. With CookingGenie, all of these favorites can be made in your own kitchen.

After Thailand, I traveled to Vietnam and walked the streets of Saigon, sampling various delicacies from busy roadside vendors. The bun cha, sweet-savory pork patties cooked on charcoal grills and served with a tangy dipping sauce, were a revelation for me, and I hope they will be for you too.

As a genie, I get the joy of reliving those experiences with each dish I cook. I apply the knowledge I’ve learned and deliver every plate with love and passion. I hope to honor those around the world who so graciously opened their hearts and kitchens to me, by sharing what they taught me, with you.

So, if you’re curious and if you want to take a trip around the culinary world without leaving your own home, give CookinGenie a try, and taste the possibilities.

Read More

Meal prepping for dinner - CookinGenie

21 Apr 2021

Today, the age-old question of how to meal prep for dinner is more complicated than ever. With a range of different meal delivery services, prepared and frozen foods delivered to your doorand a wide market for takeout, the choices are seemingly endless. Now, entering the fray is a new service, CookinGenie, which rethinks the idea of dining at home by bringing a culinary expert into your home to prepare a delicious, home-cooked meal in your very own kitchen. So, with all these choices available, let’s look at the process, price, positivesand negatives of each to find out the option that might work best for you 

 

Meal Delivery Kits for Meal Prepping 

Price: 

$-$$ With so many different meal delivery kits available, the prices can run anywhere from $5/meal to $18/meal. But for most mainstream services like Blue Apron or Hello Fresh, $10-12 per meal is standard.  

Process: 

Visit the website of one of the many meal delivery services, create a profileand begin choosing your dishesWith a few clicks, you can have boxes of fresh ingredients and recipes arriving as soon as the next day. Then, unpack the box, follow the recipe, and cook yourself a meal 

Pros:

  • The recipes are quick and easy to make.  
  • Feeling of accomplishment from cooking your own food 
  • You can customize the number of meals you want. 
  • Kits are accommodating to dietary restrictions and allergies.  
  • Precise portioning cuts down on food waste. 
  • The platform is easy to use, offers plenty of fresh, healthy choices. 

Cons: 

  • Kits come with excess packaging to get rid of.  
  • Subscription required. 
  • For hungrier eaters, portion sizes may leave a little bit to be desired.  
  • On occasion, ingredients may arrive spoiled.  
  • Dishes are not quite chef or restaurant quality.  
  • You still need to put the time and effort into cooking and cleaning up afterward.  
  • Usually supporting a large, multinational corporation.  
The bottom line:

Easier than shopping and cooking for yourself and cheaper than eating out, meal prepping kits are a good mix of affordability and convenience. But if you’re looking for a more memorable experience that you don’t have to cook yourself, there are better options out there. 

 

Ready to Eat/Frozen Meal Delivery Service 

Price:

$$ There are many different services that ship frozen meals to your door, and they can all fluctuate on price, with some high-end options out there. However, you can normally expect to pay about $11-15 per meal, plus shipping fees 

Process: 

Create a profile on a frozen meal delivery site such as Home Bistro, choose your meal(s) or meal plan(s)wait for delivery, and pop the box in the microwave to heat up. 

Pros:

  • Good variety of chef-inspired meals that come with protein, starch, vegetable, and sauce.
  • Many of the meals are highly tailored to specific diets such as weight loss, keto, and paleo. 
  • Most of the meals are ready to eat after just a few minutes in the microwave or oven 
  • Frozen meals can keep in the freezer indefinitely.  
  • No cleanup required.  

Cons:    

  • Many services don’t begin to offer free shipping unless you order a certain amount.  
  • Reheating frozen food can feel boring and impersonal; food may be bland 
  • Boxes may take a while to arrive. 
  • Sometimes food may come partially defrosted or not reheat evenly.  
The bottom line:

There’s no denying the convenience of being able to pop something in the microwave and have a hot meal in a few minutes. But while frozen meals have certainly improved from the days of supermarket TV dinnersthey’re more of an occasional fare than something you’d want to eat regularly.  

 

Takeout/Delivery

Price:

$-$$ Depending on where you’re getting takeout from, the price can fluctuate greatly. 

The Process:

Call up a restaurant, go online to order, or use one of the many apps like DoorDash or Uber Eats to set up a pickup or delivery.  

Pros:

  • During the pandemic, it’s easier than ever to get takeout 
  • There’s a great variety of places to get fresh, healthy, delicious takeout from. 
  • Usually only takes about 30 minutes to get food.  
  • Supporting local businesses.  

Cons 

  • You have to drive to the restaurant or pay extra delivery fees. 
  • Generally, one can only get one type of cuisine at once and may not have leftovers to enjoy all week.   
  • If you have dietary restrictions or allergies, it could be tricky to ensure the meal fits your needs. 
  • Food apps layer on their service charges and those can add up. 
The bottom line:

Generally speaking, takeout is a relatively affordable, convenient way to have dinner once or twice a week.  

 

CookinGenie for Meal Prepping

Price:

$$ Prices will differ by Genie and by dish, but most are between $10-$15 per portion. 

The Process:

Visit CookinGenie.com, type in your location, and you can browse through our many talented genies. You can look through each genie’s menu and profile individually, or search by dish or type of cuisine. Then, select the dishes you want to order and pick a time and date for a genie to come to your home and cook for you. They will arrive with everything they need, cook you a delicious meal, and restore your kitchen to the state they found it in.  

Pros: 

  • CookinGenie food is fresh, wholesomeand delicious.  
  • A skilled cook preparing restaurant-quality food for you adds a unique personal touch 
  • A wide variety of different cuisines and dishes are available at once. 
  • Service is accommodating to dietary restrictions and allergies.  
  • Generous, family-friendly sizes of 4 or 8 portions.  
  • Flexibility; date night, dinner parties, special occasionsweeknight family meals, and meal prepping can all be taken care of by CookinGenie
  • You don’t have to leave home, cook, or clean. 
  • Supporting a local business and local chefs.  

Cons: 

  • CookinGenie does require some planning ahead.  
  • May take a couple of hours after the Genie arrives for food to be ready.  
The bottom line:

In terms of affordability, CookinGenie is on par with takeout, cheaper than frozen meal delivery, and just a hair more than most meal kits. But that small difference is well worth it when you consider the superior food and convenience of not having to cook yourself. With so many options out there, it can be hard to decide what the dinner plan should be. But all things considered, in terms of taste and overall value for your hard-earned dollars, CookinGenie stands head and shoulders above the rest.

Read More