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How to cook at home is simple. Family menu with recipes.

05.06.2021

Homemade meals are part of your home environment. Cooking can be a fun and creative process. You can cook with family members or friends, this is a great opportunity to socialize.
Some people feel comfortable in the kitchen, while others don't. Fortunately, there are many ways to cook fast and tasty at home! Here are three strategies for preparing delicious food:

  • Make the most of basic kitchen tools and appliances. You don't need to have a lot of modern equipment! Use what you have and add the rest over time.
  • Plan your menu a day or a week in advance. Most of us work very hard and barely have time to get into the kitchen. However, if you plan ahead, you will be able to create multiple meal options from a regular set of foods!
  • Add herbs and spices. The more you cook, the more you expand your palette and discover which flavors you like best. Spices can make a dish brighter and more flavorful, and it will take a minimum of money and time! 

Next, you will learn more about the basic tools and appliances, review a sample menu plan, and learn how to prepare delicious meals that will please your family and guests.


BASIC KITCHEN TOOLS





CUTTING BOARDS 

  • The tree protects the blade of the knife .

  • Bamboo is very wood-like and environmentally friendly.

  • Plastic is more resistant to dirt, but be careful not to break it and leave bits of plastic in your food.


Clean the cutting board thoroughly after each use with hot soapy water to avoid bacteria transfer.



KITCHEN KNIVES 


  • Santoku knives are lightweight with a straight blade. They are best suited for chopping, slicing vegetables and meats.

  • Fillet knives are flexible and can be used for filleting and cooking fish.

  • Usuba knives have thin blades for precise cutting of hard vegetables and other products.

  • Cleaver knives have large, heavy blades for cleaving meat and bones.

  • Choose knives that have a blade that goes through metal. They are stronger and more reliable, the quality of the knife will be at the level.

  • Knives are now made from a variety of materials, including ceramics, carbon steel, high carbon steel, stainless steel, and high carbon stainless steel.

  • The harder the material, the longer it will stay sharp.

  • Dull knives cause accidents - sharpen your knives regularly to keep them (and you!) Safe.

  • Sharpening tools are usually made of ceramic, silicon carbide or standard steel coated with industrial diamond dust.

  • Choose sharpening stones at least 15 centimeters long and steels at least 25 centimeters long.


 MEASURING CUPS 

  • Measuring cups can be used for grains, flours, liquids, etc.
  • Choose a set that comes in several different sizes.

POTS AND PANS


  • Stainless steel is the most versatile as it can be used both on the stove and in the oven. Stainless steel pots and pans are less likely to deteriorate during cooking and washing.
  • Cast iron is a good choice due to its durability.
  • Copper - Temperature controlled well, but requires more maintenance and is more expensive.
  • Ceramics are versatile, easy to clean and can withstand high temperatures and are durable to help save money.
  • Do not use metal utensils for non-stick surfaces, as the metal can scratch the finish.

Spatulas 

  • Perforated spatulas allow excess liquid and fat to flow out of the food.  
  • Choose spatulas with long, heat-resistant handles.
  • If necessary, choose from a material that will not damage the non-stick surfaces.

 SIEVE 

  • A medium-sized sieve is great for cleaning vegetables and grains.
  • The sieve can also be used as bowls for fruits and vegetables, as the openings allow air to circulate.

FORCEPS


  • Buy tongs with a locking function for easy storage.
  • The forceps remain open until you force to close them.


VEGETABLE PEELERS

  • Peelers make it easy to peel the skin of fruits and vegetables.
  • Look for peelers with sharp blades and comfortable rubber grips.




  WOODEN DISHES 


  • Wooden cookware is a good option when working with a non-stick baking sheet.
  • Always hand wash wooden utensils and refrain from soaking to avoid bacterial growth.








  APPLIANCES





DRYER 


  • Desiccants, or dryers, retain nutrients by removing moisture from meats, fruits, vegetables, and legumes.

  • They can be used to prepare raw meals or snacks such as homemade jerky, dried fruit, and vegetable chips.



FOOD PROCESSOR 


  • Food processors help you cook quickly and efficiently.
  • They can be chopped, grated, mashed and mixed.
  • How to choose a food processor? Stop on combine harvesters with bowls that lock onto the base. The lid should be fixed on the bowl, and the combine should be switched on only when the device is securely locked.

   POWERFUL BLENDERS 


  • The fast-spinning blades generate enough friction and heat to make soups and vegetables.

  • They are ideal for making fruit and vegetable smoothies without fiber splitting.



  Juicers 


  • Juicers separate the fibers and pulp from fruits and vegetables, leaving only pure juice.
  • Juicers can produce juice in liters.
  • There are three types of juicers: centrifugal, screw and citrus juicers.



CRUSHING MACHINES 


  • Pressure cookers cook up to three times faster than if you did it yourself and save energy.
  • Pressure cookers retain essential vitamins and nutrients in food.
  • Choose pressure cookers with multiple settings to make it easier to adjust your cooking.

MULTI-COOKERS 


  • Multicooker - electric pots for cooking without your supervision.
  • They are used for boiling, stewing, soups, frying and even baking. 
  • Choose a multicooker with several settings for your convenience.



PLANNING THE MENU

SAMPLE MENU FOR SEVEN OF 2 PERSONS FOR 3 DAYS

As you will see below, if you increase the number of dishes prepared on Sunday for dinner, you can create several other dishes for the following days. Keep in mind that 1 cup of uncooked rice yields 2 cups of boiled rice.



  Dinner: Make a stir-fry with garlic sauce and brown rice.


Breakfast: Use leftover rice to make whole grain porridge.


Lunch: Make a burrito with leftover roast and whole wheat tortilla.


Dinner: Prepare fried rice with leftover brown rice.


Lunch: Add leftover rice to green salad.


Dinner: Prepare a new supper. Use leftover rice from Sunday to make a delicious pudding for dessert.




Preparation time: 5 min

Cooking time: 15-20 minutes

Servings: 2


Ingredients

  • 1 cup cooked brown rice

  • 2 tbsp oats

  • 1 glass of water

  • 2 tbsp dried cranberries

  • 1 cinnamon stick

  • Natural honey (or other sweetener)

Instructions

  1. Put all ingredients except honey in a saucepan and bring to a boil.

  2. Reduce heat and simmer for  5-7 minutes.

  1. Add honey.





Preparation time: 5 min

Cooking time: 45 min

Servings: 4

Ingredients

  • 2 cups brown rice, soaked overnight

  • 3-3 / 4 cups water

  • 2 pinches of sea salt

Instructions

  1. Bring rice to a boil.

  2. Add salt, reduce heat and simmer for 45 minutes with the lid closed.






Preparation time: 20 min

Cooking time: 40 min

Servings: 4

Ingredients

  • 1 to 1-1 / 2 boiled brown rice

  • 1 glass of milk

  • 1/4 cup raisins

  • 2 tbsp maple syrup (or other sweetener)

  • 1 tsp vanilla flavor

  • 2 tbsp chopped coconut

  • 1 tbsp tahini

Instructions

  • Cook all ingredients over low heat for 7-10 minutes.

Note: If desired, bake in the oven for 20 minutes at 180 degrees.





Fried rice


Preparation time: 20 min

Cooking time: 20 min

Servings: 3-4


Ingredients

    • 1 onion, diced

    • 3-4 mushrooms, thinly sliced

    • 1 garlic clove, minced

    • 1/4 cup green peas

    • 1 tbsp peanut butter

    • 1/2 tsp sea ​​salt

    • 2 eggs, beaten

    • 1 cup cooked rice

    • 1 tbsp sesame oil

    • 3 tbsp soy sauce

    • 1 tbsp Mirina

    • 1/4 cup water

Instructions

  1. Fry onions, mushrooms, garlic and green peas with 1/2 tablespoon of peanut butter for 3-4 minutes.

  2. Add sea salt. Remove vegetables from the pan and set aside.

  3. Add remaining peanut butter and beaten eggs to a saucepan.

  4. Use a fork to break the fried eggs into small pieces.

  5. Add boiled vegetables and rice to the saucepan.

  6. Add sesame oil, soy sauce, mirin and water. Cook for another 3 minutes.





Preparation time: 20 min

Cooking time: 40 min

Servings: 4


Ingredients

  • 1 onion, chopped into thick crescents

  • 2-3 carrots, thinly sliced

  • 250 gr shrimp

  • 2 stalks of broccoli, chopped

  • 2 garlic cloves, crushed

  • 3 tbsp soy sauce or tamari

  • 1/3 to 1/4 cup water

  • 1 tbsp maple syrup

  • 1-1 / 2 tbsp sesame oil

  • 1 cup cooked brown rice

  • 1-2 green onions, finely chopped

Instructions

  1. Fry the onions in a little water for 2 minutes.

  2. Add carrots and cook for another 1-2 minutes.

  3. Add shrimp and broccoli and cook for another 2-3 minutes.

  4. In a small bowl, combine the garlic, soy sauce, water, maple syrup, and sesame oil.

  5. Pour the mixture into the roast, cover and cook for another 2-3 minutes.

  6. Serve with boiled brown rice.

Note: Vegans can substitute tofu or tempeh for shrimp. Garnish with chopped peanuts for extra protein!







SPICE YOUR DISHES


SALTY


Salt adds flavor and aroma to all components of the dish, and also removes excess bitterness and enhances the sweet taste. It is better to add salt little by little during cooking, so as not to oversalt. Sea vegetables, cheeses and some sauces have a naturally salty taste. Therefore, they can be used to replace salt when cooking.

  • Kel sea salt

  • Dry seaweed

  • Fish sauce

  • Fleur de Sel

  • Gomasio

  • Хербамер (Herbamare)

  • Himalayan salt

  • Soy Sauce Liquid Aminos

  • Miso

  • Nori flakes

  • Nutritional yeast

  • Olive paste

  • Parmesan

  • Pesto

  • Sea salt

  • Seaweed

  • Tamara

  • Tomato sauce


SWEET


Sweetness will help reduce acidity or bitterness, if present in a dish, and also enhance flavors. I am sharing with you a list of sugar substitutes for cooking. Although these sweeteners are made from natural sources, they should be used in small amounts as they can spoil the meal and dramatically increase the sugar content.


  • Agave nectar

  • Apple vinegar

  • Barley malt

  • Brown rice syrup

  • Cashew oil

  • Chat

  • Coconut sugar

  • Cinnamon

  • Date date sugar

  • Honey

  • Jaggerie

  • Maple syrup

  • Stevia





SOUR

Sour enhances salty but decreases sweetness and spice - keep this in mind when cooking! The acidic ingredients stimulate appetite and improve the body's digestive processes. For example, adding vinegar aids digestion and nutrient absorption. How can you add sour to a dish?


  • Balsamic vinegar

  • Chat

  • Coconut vinegar

  • Green mango

  • Lime, lemon, orange, or grapefruit juice

  • Pickles

  • Red wine vinegar

  • Rice vinegar

  • Sauerkraut

  • Tamarind

  • Umeboshi vinegar








SPICY


Spicy flavors will make your food spicy and varied. In small amounts, spicy aromas promote weight loss by decreasing appetite and speeding up metabolism.


  • Chat

  • Curry powder

  • Garam matter

  • Ginger

  • Harissa

  • Horseradish

  • Spicy pepper

  • Spicy sauce

  • Mustard

  • Wasabi





  NUT TASTE


Nuts or butter from them is not only a pleasant addition to a vegetable salad, but also a whole storehouse of benefits! Nuts are good for the heart, help control weight, and help maintain blood sugar levels. Keep track of the amount of nuts you add to your food, as they are quite high in calories.

People who are allergic to nuts can use seeds or some of the spices below:


  • Almond / Almond oil

  • Black cardamom

  • Brazil nuts

  • Cashew / Cashew oil

  • Chia seeds

  • Coriander seeds

  • Fenugreek seeds

  • Flaxseed

  • Macadamia / Macadamia nut oil

  • Peanuts / Peanut Butter

  • Pecan / Pecan Oil

  • Pine nuts

  • Pistachio / Pistachio oil

  • Pumpkin Seeds / Pumpkin Seed Oil

  • Sesame / Tahini Seeds

  • Sunflower Seeds / Sunflower Oil

  • Walnuts / Walnut oil