Today, I’ve got a collection of healthy Instant Pot recipes that aren’t just good; they’re downright epic. Whether you’re a seasoned FitMenCook pro or you’ve just unboxed your Instant Pot yesterday, these recipes will redefine what’s possible in your kitchen.

We’re not just talking about convenience here; we’re talking about meals that will have you drooling with anticipation while keeping you on track with your health and fitness goals. Say farewell to the mundane and welcome quick, delectable, and nutrition-packed family dinners.

And if you love these recipes, download the FitMenCook app for access to over 1000 delicious and healthy recipes.

What Can You Cook in an Instant Pot?

Before we dive into the recipe goodness, let’s talk about why there’s so much hype about the Instant Pot. And if you don’t already own one, get ready to be convinced that it’s a game-changer.

Now, the Instant Pot isn’t just another kitchen gadget; it’s your secret weapon for whipping up fantastic meals in a fraction of the time.

It’s a pressure cooker, slow cooker, rice cooker, steamer, sauté pan, and even a yogurt maker, all rolled into one sleek package. Seriously, this thing does it all! And it does it FAST. Like pressure cookers, the Instant Pot can turn tough cuts of meat into melt-in-your-mouth masterpieces in no time. Say goodbye to waiting around for a slow braise or a simmering stew; the Instant Pot’s got your back.

Now, I get it – we’re all about eating healthier, right? The good news is the Instant Pot is tailor-made for healthy cooking. It locks in flavor and nutrients like a boss, so you’re not sacrificing taste for nutrition. Plus, it’s a wizard at making beans and whole grains incredibly digestible and full of flavor.

And the best part is it’s unbelievably easy to use. Even if you’re a kitchen novice, you’ll be whipping up impressive dishes like a pro. No culinary degree is required.

But Kevin, you ask, what about safety? Well, the Instant Pot has you covered there too. It comes with a range of safety features, from pressure release valves to a secure locking lid. So you can put those worries to rest and focus on creating culinary magic.

So, there you have it, FitFam – your trusty kitchen sidekick, the Instant Pot. It’s not just a time-saver; it’s a flavor-enhancer, a nutrition-preserver, and a meal-prep game-changer. Get ready to make room for it on your countertop because once you start cooking with it, you won’t know how you lived without it.

From Instant Pot hard-boiled eggs to Instant Pot refried beans to Instant Pot chicken noodle soup, you’ll be hard-pressed to find a dish that this device doesn’t make easier!

Now that we’ve established the Instant Pot’s superhero status, let’s roll up those sleeves (or not – it’s all good ) and get ready to explore the BEST Instant Pot recipes. Hungry yet? 

The Best Chicken Instant Pot Meals

1. Shredded Chocolate Chicken Mole

We’re taking a classic – chicken mole – and adding a rich, velvety layer of dark chocolate. Brace yourself for a flavor explosion that will leave you craving more.

Now, if you’re new to mole, let me give you a quick rundown. Mole (pronounced “mo-lay”) is a beloved Mexican sauce known for its complex flavors. It’s a harmonious blend of chiles, spices, and yes, even chocolate. The result? A sauce that’s both savory and slightly sweet, with a hint of smokiness. It’s traditionally served over chicken, and it’s a dish that celebrates the art of slow cooking and layering flavors. 

So, whether you choose to sub the chicken breast for chicken thigh to achieve a richer flavor or you opt for jackfruit for a vegan mole, this Instant Pot mole is a crowd-pleaser.

But here’s the kicker: We’re going to make this mouthwatering masterpiece in record time, thanks to the Instant Pot. If you’re not already an Instant Pot convert, this easy Instant Pot recipe might just change your mind. It’s the perfect kitchen tool for busy folks who want to savor every bite without spending hours in the kitchen.

Now, before we dive into the recipe, let’s chat about a few tips and tricks to make it absolutely stellar:

Tip 1: Spice It Right

The spice level in mole can be adjusted to your taste. If you prefer mild, use fewer chipotle peppers in adobo sauce. For a spicier kick, dial it up a notch. It’s all about finding your perfect heat level.

Tip 2: Cacao or Chocolate

While dark chocolate is the star here, you can experiment with different cacao percentages to find your ideal balance between bitterness and sweetness. Don’t be afraid to get creative!

Tip 3: The Tortilla Secret

Ever wonder why there’s a tortilla in the ingredients list? It’s a brilliant thickener and adds a subtle corn flavor. Plus, it’s a nod to the traditional way mole is made.

Tip 4: Garnish Galore

Don’t skimp on the garnishes! Fresh cilantro and a squeeze of lime brighten up the richness of the mole. You can also add a sprinkle of toasted sesame seeds for a delightful crunch.

2. BBQ Pulled Chicken Stuffed Sweet Potato

Get ready to redefine your idea of comfort food. We’re diving fork-first into the world of BBQ Pulled Chicken Stuffed Sweet Potatoes. Your taste buds aren’t going to believe that you found this recipe in the healthy section.

This Instant Pot BBQ chicken gives you tender, smoky chicken pulled apart to perfection, generously smothered in rich, sugar-free BBQ sauce, all nestled inside a perfectly roasted sweet potato. It’s a symphony of flavors and a balance of textures, and it’s about to become your new favorite meal.

Tip 1: Southern Creole Love

The biggest tip for this recipe is recommended as an optional ingredient on the list. DO IT – ADD THE CREOLE SEASONING. It’s a flavor infusion that’ll transport your taste buds to the deep South.

Tip 2: Homemade BBQ Bliss

If you have the time, experiment with crafting your own homemade sugar-free BBQ sauce. Then you can tailor it to your preference, whether you prefer it smoky, spicy, sweet, or a harmonious blend of flavors.

3. Green Chile Chicken Tortilla Soup

Here’s a flavor fiesta you won’t want to miss! We’re talking succulent chicken, zesty tomatillos, green chiles, and a symphony of aromatic spices all coming together in perfect harmony. This Instant Pot chicken recipe is like a flavor explosion in your mouth, and we’re making it in a fraction of the traditional cooking time thanks to the Instant Pot.

Want some insider tips and hidden tricks that will elevate your soup-making skills and ensure every spoonful is an unforgettable experience? 

Tip 1: Roasted Tomatillo Magic

We mentioned roasting tomatillos in the oven, but here’s the twist: consider adding a touch of olive oil, a sprinkle of sea salt, and a drizzle of honey to them before roasting. This will create a delightful caramelization that enhances the soup’s depth of flavor.

Tip 2: Infuse with Smokiness

While we sauté onions, garlic, and green bell pepper, add a dash of smoked paprika to the mix. It’s a small addition that infuses a smoky dimension, elevating your soup recipes to the next level of deliciousness.

Tip 3: The Simmering Secret

Once you’ve added the green chiles, bring the soup to a gentle simmer for an additional 10-15 minutes. This extra simmering time allows the flavors to meld and intensify, resulting in a richer bowl of soup.

Tip 4: Elevate the Crunch

While the recipe calls for a garnish of crushed tortilla chips, try toasting them lightly before sprinkling them on top. This quick step adds an enticing crunch that contrasts beautifully with the creamy soup.

Tip 5: The Grand Finale

When you’re ready to serve, consider adding a final flourish of freshly grated cotija cheese or crumbled queso fresco. The savory creaminess of the cheese pairs wonderfully with the soup’s zesty kick.

4. Low-Carb Chipotle Chicken Tortilla Soup

As the weather cools and the days grow shorter, it’s time to embrace the heartwarming allure of warm, soul-soothing meals. And what better way to do that than with a delightful bowl of this Chipotle Chicken Tortilla Soup?

At the heart of this soup lies the smoky allure of chipotle peppers in adobo sauce. These fiery and flavorful peppers add a complexity that dances on your taste buds, creating a perfect balance between heat and smokiness. And to make this soup low-carb, we’ve replaced traditional rice with raw cauliflower rice. It’s a fun twist that adds a subtle nuttiness and keeps the dish keto-friendly.

Tip 1: Sizzle with Fresh Corn

Now this addition will bring up the carb count, so if you’re watching carbs skip this tip. But if you’ve got some wiggle room in your carb count for the day, consider throwing in fresh corn kernels right at the end for a sweet and crunchy addition. They’ll provide a delightful pop of flavor and texture.

Tip 2: Do the Dollop

Before serving, a dollop of Greek yogurt for a creamy and tangy contrast to the smoky soup. It also helps cool down the heat from the chipotle peppers for those who prefer a milder kick.

Tip 3: Toasted Pepitas

Toasted pumpkin seeds, also known as pepitas, make for a delightful crunchy garnish. Simply heat them in a dry skillet until they start to pop and turn golden brown, then sprinkle them over your soup.

Tip 4: Chipotle Crema

Create a chipotle crema by blending a chipotle pepper in adobo with some Greek yogurt. Drizzle it over the soup for an extra burst of smoky, spicy goodness.

Tip 5: Crispy Tortilla Strips

Instead of using corn tortillas as a garnish, cut them into thin strips and bake them until crispy. These homemade tortilla strips offer a satisfying crunch and elevate the presentation.

Easy Beef Instant Pot Meal Ideas

5. 20-Minute Beef & Veggie Minestrone

In the whirlwind of our busy lives, it’s amazing to find a wholesome meal that’s not only nourishing but also quick to prepare. That’s where this 20-minute beauty comes to the rescue. This instant pot minestrone is a celebration of hearty flavors and vibrant colors, all perfectly combined in just under half an hour.

To make this dish extra special, here are some pro tips to keep in mind while you give this recipe a try:

Tip 1: Herbs Galore

Experiment with fresh herbs like basil, parsley, or even a hint of rosemary. Toss them into the minestrone during the last few minutes of cooking to infuse it with herbaceous goodness.

Tip 2: Balsamic Bliss

For an extra layer of complexity, drizzle a touch of balsamic vinegar into your minestrone just before serving. It adds a delightful tangy note that pairs wonderfully with the savory flavors.

Tip 3: The Perfect Sear

Don’t skip the sear! When searing the flank steak, aim for those beautiful sear marks. These caramelized bits not only add depth to the flavor but also enhance the visual appeal of the dish.

Tip 4: Customize Your Veggies

Minestrone is versatile, so feel free to customize the veggies based on what’s in your kitchen. Broccoli, green beans, or even butternut squash can make delightful additions, adding color and nutrition to your bowl.

Tip 5: Substituting Steak Cuts

If you don’t have flank steak on hand, you can easily substitute it with other cuts of beef like sirloin, strip steak, or even ground beef. Have leftover pot roast? Throw it in. You can also knock this out of the beef recipes category and go for chicken or even ground turkey. Just adjust cooking times accordingly to ensure your chosen cut is cooked to your preferred level of doneness. Each cut brings its unique flavor and texture, so don’t be afraid to get creative and try different cuts to find your favorite in this delicious minestrone!

Best Vegan Instant Pot Dinner Ideas

6. Vegan Nachos

Get ready to experience a dish that is undeniably delectable, astonishingly simple, and 100% vegan. There’s pure magic in the marriage of a crispy tortilla chip, vibrant chunky salsa, and our lusciously creamy vegan queso. It’s a flavor explosion you won’t want to miss.

This recipe reheats like a dream so you can enjoy this vegan queso on broccoli, baked potatoes, and more all week long.

My personal nacho essentials include hearty black beans, zesty salsa, (vegan) queso, creamy guacamole, fiery red onion, spicy jalapeños, a dash of hot sauce, and the crowning touch of fragrant cilantro. But if you’re feeling adventurous, mix and match to create your own Ultimate Vegan Nachos. 

Tip 1: Customize Your Queso

Experiment with the vegan cheese sauce to find your preferred flavor profile. Add a pinch of smoked paprika for a smoky twist or a dash of hot sauce for an extra kick. Tailor the queso to match your taste buds.

Tip 2: Sizzling Sautéed Veggies

For an extra burst of flavor, sauté some veggies like bell peppers, onions, or mushrooms before adding them to your nachos. Sautéing enhances their taste and adds a delightful smokiness.

7. Impossible Vegan Chili

Get ready to savor a bowl of hearty, soul-warming vegan chili that’s brimming with robust flavors and rich, meaty texture—all made effortlessly in your trusty Instant Pot. This Instant Pot chili isn’t just for vegans; it’s for anyone who appreciates a satisfying, flavor-packed meal.

Pro tips for crafting the best vegan chili:

Tip 1: Adjust the Broth

The amount of vegetable broth you add can vary depending on your desired chili thickness. Start with two cups, but don’t hesitate to add more if you prefer a soupier chili.

Tip 2: Smoky Twist

Enhance the smoky flavor by adding a dash of liquid smoke. Just a few drops can infuse your chili with a delightful, campfire-inspired essence.

Tip 3: Cornbread Companion

Serve your chili alongside my Southern-inspired Sweet Potato and Corn Muffins or Jalapeño Cheddar Cornbread, just swap out the eggs and cheese in both recipes with vegan substitutes. The contrast of the savory chili with the slightly sweet and crumbly cornbread is a match made in comfort food heaven.

Tip 4: Roasted Red Peppers

For a unique and slightly sweet dimension, roast red bell peppers in the oven until they blister, peel off the skin, chop them, and stir them into your chili. They’ll add a smoky sweetness that pairs wonderfully with the spices.

Tip 5: Pickled Red Onions

Elevate your garnish game by adding quick-pickled red onions. Slice some red onions thinly, marinate them in a mixture of vinegar, sugar, and salt for about 15 minutes, and then use them to top your chili. The tangy crunch adds a burst of freshness to each bite.

8. Creamy Red Curry Lentils

Packed with vibrant flavors and a creamy coconut milk base, this Instant Pot lentil curry is a delicious option for your next dinner. Whether you pair them with light, steamed cauliflower rice or go for a heartier option like brown rice, quinoa, or fragrant jasmine rice, this dish is a nutritious and satisfying meal that’s easy on your budget. The best part? You can find all the ingredients at your local grocery store, making it a convenient, affordable, and easy recipe to whip up.

(Side note: If you do opt for rice, check out recipes for instant pot rice to save time!) 

Tip 1: Lentil Rinse

Before using red lentils, give them a good rinse under cold water. This helps remove excess starch and prevents them from becoming too mushy during cooking.

Tip 2: Lentil Texture

The cooking time determines the texture of your lentils. If you enjoy a bit of texture, opt for 6-8 minutes of pressure cooking. For ultra-creamy, smooth lentils, extend the cooking time to 8-10 minutes.

Tip 3: Adjusting Spice Levels

If you love heat, consider adding a dash of hot sauce or red pepper flakes when garnishing your lentils. This gives you control over the spiciness without altering the entire dish.

Tip 4: Leftover Love

These lentils are fantastic as leftovers. Store them in an airtight container in the refrigerator for up to three days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or coconut milk to restore creaminess. Or freeze them in individual meal-sized containers for up to three months.

Tip 5: Customize Your Garnish

Get creative with your garnishes! Besides cilantro and lime, try adding chopped scallions, toasted coconut flakes, or crushed peanuts for added flavor and texture.

Instant Pot Easy Recipes You Never Knew Existed

9. Fruit-on-the-Bottom Protein Oats

Starting your day with a power-packed breakfast can make all the difference. Whether you’re an athlete or just looking for some healthy morning convenience, this recipe is for you. It’s packed with protein, healthy fats, and the anti-inflammatory goodness of turmeric, and it’s your secret weapon for sustained energy and nutrition.

Tip 1: Milk Alternatives

Don’t hesitate to explore different milk alternatives. While almond milk is a great choice, consider using oat milk, coconut milk, or even cashew milk for a unique flavor twist. Each milk variety can lend its own distinct taste to your oats.

Tip 2: Sweetener Selection

Adjust the sweetness to your preference. Instead of coconut sugar, try using honey, maple syrup, or agave nectar. Start with a small amount, taste, and gradually add more until it reaches your desired level of sweetness.

Tip 3: Batch Preparation

Save time by preparing a large batch of the fruit compote and freezing it in smaller portions. Try using something like a silicone ice tray to freeze individual portions. Once frozen, you can pop them out to store in a single container. When you’re ready for breakfast, simply defrost a single serving and layer it with freshly cooked oats. It’s a time-saving trick for busy mornings.

Tip 4: Fruit Variety

Experiment with various fruit combinations. While frozen berries are awesome, you can get creative by adding fresh fruits like sliced bananas, diced apples, or even tropical fruits like mango or pineapple. Mixing and matching fruits can keep your breakfast exciting.

Tip 5: Toppings Galore

Customize your oats with an array of toppings. Sprinkle chopped nuts, seeds, or a drizzle of nut butter for added texture and flavor. A dash of cinnamon or a dollop of yogurt can also take your oats to the next level.

10. Strawberry Pop-Tarts

Bite into one of these babies for a strawberry burst that will make you feel like a kid on a summer’s day. This little pie features a luscious blend of fresh strawberries, zesty ginger, and warm cinnamon. The compote filling is not just a standalone treat; it’s also a versatile ingredient that can elevate various dishes. But heads up, this recipe does require an air fryer.

Want to take this recipe to the next level? Try these expert tips:

Tip 1: Double the Compote

Make a larger batch of Ginger Strawberry Compote and store it in the fridge. It’s versatile and can be used as a topping for pancakes, waffles, yogurt, or oatmeal, and as a filling for pastries or desserts throughout the week.

Tip 2: Dough Delight

When working with pie dough for the pop tarts, keep it chilled until you’re ready to use it. Cold dough is easier to handle and results in flakier pastries.

Tip 3: Perfect the Sealing

To ensure a tight seal on your pop-tarts, use a fork to crimp the edges. This not only helps to secure the filling but also adds a decorative touch.

Tip 4: Experiment with Fillings

While the recipe suggests using strawberry compote, feel free to get creative with your pop tart fillings. Try different fruit compotes, jams, or even dark chocolate chips for unique flavor combinations.

Tip 5: Serve with a Side

Enjoy your Ginger Strawberry Pop Tarts as a delightful snack, dessert, or breakfast treat. Pair them with a hot cup of tea, coffee, or a glass of almond milk for a well-rounded experience.

For more recipes like these, along with grocery store tips and food tracking, download the FitMenCook app today!

The post 10 Easy Instant Pot Recipes appeared first on Fit Men Cook.

1. Start by making your menu
2. Then check your pantry for what you already have
3. Make a list of ingredients you need
4. Then check the list below to make sure you haven’t forgotten anything!

As you gather your grocery items, remember to consider dietary preferences and offer options for vegetarians, vegans, and those with gluten sensitivities. Using seasonal fruits and vegetables adds vibrant colors to your table and also brings out the fresh flavors of summer.

We can’t let you go on your Fourth of July adventure without making sure you’ve got everything in check. This list is your secret weapon to guarantee you’re armed with all the party essentials that will make your celebration the talk of the town. 

So, take a moment, channel your inner organizational goddess, and go through this list like a pro:

• Classic Burgers and Fixings

Fire up the grill and offer a variety of mouthwatering burgers. Choose from gourmet options like Gorgonzola & Parsley and Bacon Cheddar burgers, along with turkey burgers and beef burgers. Don’t forget all of the topping, including a variety of cheeses, crisp lettuce, onions, tomatoes, and creamy avocado. Serve them on pretzel or fresh rolls for a delicious burger feast.

• Watermelon

Nothing screams summer like a juicy, sliced watermelon. Serve it as a refreshing snack or use it as a base for a tasty watermelon salad.

• Sweet Corn

Fresh sweet corn is a must-have for summer barbecues. Grill or boil it and slather it with butter and spices for a delicious side dish.

• Baked Beans

Add a flavorful and hearty side to your spread with a classic dish of homemade baked beans. Slow-cooked with bacon, onions, and a sweet and tangy sauce, they are the ultimate comfort food.

• Coleslaw

A crisp and creamy coleslaw adds a delightful crunch to your meal. Prepare it ahead of time and let the flavors meld for a delicious side dish.

• Pasta Salad

Create a vibrant pasta salad with colorful vegetables, tangy dressing, and your choice of protein. It’s a versatile dish that everyone can enjoy.

• Grilled Vegetables

Take advantage of the summer produce and grill an assortment of vegetables like zucchini, bell peppers, and eggplant. Serve them as a side dish or as a topping for burgers and sandwiches.

• Chunky Guacamole

Indulge in the creamy goodness of chunky guacamole made with ripe avocados, zesty onions, tangy lime juice, and fresh cilantro. This flavorful dip pairs perfectly with grilled dishes, adding a refreshing and savory twist to your Fourth of July menu.

• Barbecue Ribs

Impress your guests with tender and succulent barbecue ribs. Slow-cooked and basted with a finger-licking sauce, they are sure to be a hit at your Fourth of July feast.

• Caprese Skewers

Assemble skewers with cherry tomatoes, fresh mozzarella, and basil leaves for a delightful and easy-to-eat appetizer that showcases the flavors of summer.

• Ice Cream Sundae Bar

Create a fun and interactive dessert experience with an ice cream sundae bar. Offer a variety of ice cream flavors, toppings like chocolate sauce, caramel, sprinkles, crushed cookies, and whipped cream, allowing your guests to customize their sweet creations.

• Fresh Salmon

Treat your guests to a delicious and wholesome option with fresh salmon. Whether grilled or baked, this fish adds a touch of elegance to your Fourth of July gathering. Choose high-quality salmon, free from antibiotics and hormones, for a flavorful seafood experience.

• Mozzarella with Tomato and Basil

Elevate your appetizers with a simple yet delightful combination of mozzarella, cherry tomatoes, and fragrant basil. Skewer these mini mozzarella knots with vibrant tomatoes and basil leaves for a refreshing bite-sized treat that your guests will love.

• Big Fresh Fruit Bowl

Embrace the vibrant colors and flavors of summer with a generous bowl of fresh fruits. Include juicy watermelon, melon, kiwi, strawberries, blueberries, and cherries. This refreshing fruit bowl adds a healthy and naturally sweet element to your Fourth of July spread.

• Wine and Beer

Raise a glass and toast to the festivities with a selection of fantastic wines and local craft beers. Choose from a variety of options, including smooth and elegant wines like Pinot Noir and Chardonnay, as well as refreshing rosé. Quench your guests’ thirst with a range of flavorful local craft beers.

• Gourmet Sausages

Go beyond the traditional hot dog options and offer a selection of gourmet sausages. From spicy chorizo to savory bratwurst, these flavorful sausages will satisfy meat lovers’ cravings and add variety to your grill.

• Firecracker Popsicles

Impress your guests, especially the little ones, with vibrant and festive firecracker popsicles. Layer red, white, and blue fruit juices or purees in popsicle molds, insert popsicle sticks, and freeze for a patriotic and refreshing treat.

• Grilled Pineapple with Cinnamon

Take your grilling game to the tropical side with grilled pineapple slices sprinkled with cinnamon. The heat caramelizes the fruit, enhancing its natural sweetness and adding a hint of warm spice.

• Spinach and Strawberry Salad

Create a vibrant and refreshing salad by combining baby spinach, fresh strawberries, crumbled feta cheese, and candied pecans. Tossed with a light vinaigrette, this salad offers a delightful mix of flavors and textures.

• Grilled Pizza

Put a unique twist on traditional pizza by grilling it outdoors. Top the dough with your favorite sauce, cheese, and toppings, and cook it directly on the grill grates for a smoky and crispy crust.

• Sparklers and Fireworks

Bring the festivities to life with sparklers and fireworks. Check local regulations and safety guidelines before purchasing and enjoy a dazzling display to celebrate Independence Day.

• BBQ Rubs

When making a barbecue shopping list, explore a variety of BBQ rubs to add depth and complexity to your grilled meats. From smoky and spicy blends to sweet and tangy options, these rubs will take your Fourth of July barbecue game to new heights. 

• Gourmet Cheese Selection

Create a tempting cheese platter with a variety of gourmet cheeses. Include options like aged cheddar, creamy brie, tangy goat cheese, and smoky gouda for a sophisticated and indulgent treat.

• Fresh Bakery Buns

Don’t forget to pick up a selection of fresh bakery buns to accompany your burgers and hot dogs. Opt for soft and sturdy buns that can hold up to juicy fillings without getting soggy.

• Ice Cold Beverages

Keep your guests refreshed with an assortment of ice-cold beverages. Fill the cooler with chilled water bottles, soda cans, sparkling water, and a selection of refreshing juices.

• Patriotic Decorations

Get into the festive spirit by adding patriotic decorations to your party. Look for themed banners, flags, tablecloths, and napkins to create a vibrant and patriotic atmosphere.

• Fresh Herbs

Stock up on fresh herbs like basil, cilantro, and mint to enhance the flavors of your dishes. These aromatic additions can elevate everything from salads and marinades to cocktails and desserts.

• Picnic Supplies

If you plan on heading to a park or beach for a Fourth of July picnic, make sure to include picnic supplies on your BBQ shopping list. Disposable plates, cups, utensils, napkins, and a picnic blanket are essential for a seamless outdoor gathering.

• Cooling Gel Packs

Keep perishable food items fresh and safe during transportation by adding cooling gel packs to your shopping list. These packs will help maintain the proper temperature and ensure your food stays delicious.

• Condiments

Don’t forget to stock up on condiments like ketchup, mustard, mayonnaise, relish, and hot sauce. These flavor-boosting essentials will complement your grilled dishes and add that extra zing.

• Disposable Grill Pans

Make grilling and clean-up easier by using disposable grill pans. These convenient pans are ideal for cooking delicate foods like fish and vegetables, preventing them from falling through the grates.

• Citronella Candles

Keep pesky bugs at bay with citronella candles. These candles provide a pleasant aroma while repelling mosquitoes and other insects, allowing you and your guests to enjoy the festivities without any unwelcome visitors.

• Marshmallows and Chocolate

Don’t forget the essential ingredients for classic s’mores! Grab a bag of marshmallows and chocolate bars to create a nostalgic and delicious treat around the fire pit.

• Outdoor Games and Activities

Add some fun and entertainment to your Fourth of July celebration with outdoor games and activities. Consider items like a frisbee, badminton set, cornhole boards, or a volleyball net for everyone to enjoy.

Take Charge With Your 4th of July Shopping List!

Armed with this comprehensive grocery list, you can head to the store with confidence, knowing that you have everything you need to create a festive and flavorful Fourth of July celebration. So fire up the grill, gather your loved ones, and savor the delights of good food, good company, and the joy of commemorating this special day. Happy Fourth of July!

The post The Ultimate 4th of July Grocery List appeared first on Fit Men Cook.

*sniff* ahhhhhhhhhhhhh…

But wait! 

What if we told you that you could enjoy that heavenly experience without guilt? 

Prepare for a culinary clash like no other as we explore the showdown between deep fryers and air fryers. Brace yourself for the truth behind that irresistible crunch and the healthier wonders these kitchen gadgets can deliver. It’s time to delve into the world of guilt-free frying. So get ready, fry enthusiasts, because we’re about to fry it up… the healthy way!

How do air fryers work?

In recent years, air fryers have taken the culinary world by storm, promising a healthier way to enjoy our favorite fried dishes. But what exactly is an air fryer, and how does it work its magic?

An air fryer uses hot air circulation to cook food to crispy perfection. Unlike deep fryers that submerge food in hot oil, air frying circulates hot air around the food using a fan, creating a crispy texture without needing all the extra oil. This makes it a healthier alternative to deep fryers.

When you place your food in the basket or tray, powerful heating elements rapidly heat up the air inside. The heated air is then circulated at high speed using a fan to create a mini convection oven effect. This circulating hot air ensures even cooking and browning on all sides, resulting in a crispy exterior and a tender, juicy interior.

One of the most significant advantages of air fryers is their ability to drastically reduce the amount of oil needed for cooking food. Traditional deep frying can leave your favorite dishes swimming in oil, adding unnecessary calories and unhealthy fats. With air fryers, you can achieve similar results with just a fraction of the oil! In fact, some recipes require little to no oil at all, making it a fantastic option for those aiming to maintain a healthy lifestyle without sacrificing flavor.

Additionally, air fryers offer versatility beyond just frying. These handy appliances can also bake, roast, grill, and even reheat leftovers. From crispy chicken wings and perfectly roasted vegetables to delectable desserts, the possibilities are endless. Air fryers often come with adjustable temperature settings and preset cooking modes, making it easy to experiment with various recipes and achieve consistent results.

It’s important to note that while air fryers are awesome in their own right, they may not perfectly create the exact texture and taste of deep-fried dishes. While the results are undeniably delicious, some folks might argue that they just don’t compete with the original deep-fried version. But if you can get past that, the air fryer offers a healthier and more guilt-free version of some of America’s favorite dishes.

How do deep fryers work?

While air fryers have certainly made a name for themselves in the realm of guilt-free cooking, let’s not forget the classic contender: the deep fryer. Deep frying has been a beloved cooking method for decades, known for its ability to create irresistibly crispy and indulgent treats. So what sets them apart from their air-frying counterparts?

Deep fryers, also known as deep fat fryers, use hot oil to cook food quickly and create a crispy outer layer. Food goes into a removable fryer’s basket and then the basket goes into hot oil. 

One of the undeniable advantages of deep fryers is their ability to produce that classic deep-fried texture and flavor. From crispy French fries and golden onion rings to perfectly fried chicken, deep fryers excel at creating that indulgent crunch that satisfies our taste buds. The high heat of the oil also promotes quick cooking, locking in moisture and making sure that the inside remains tender and juicy.

Often, fried foods are covered in wet batters made of things like eggs, milk, flour, or breadcrumbs, but battered foods aren’t the only foods fried. For example, french fries don’t need any help to taste delicious.

It’s important to consider the downsides of deep frying. First and foremost, deep-fried foods tend to absorb a significant amount of oil during the cooking process, resulting in higher fat content. This can contribute to excess calories and may not align with your dietary preferences or health goals. Also, using lots of oil can be expensive and requires proper disposal methods to avoid environmental impact.

Maintenance can also be a factor to consider with deep fryers. Cleaning up after deep frying can be tricky since you’ll need to handle and dispose of the used oil properly. Regular maintenance, such as filtering and changing the oil, is important to make sure the fryer lasts a long time.

Deep Fry vs Air Fryer: Main Differences

If you’re in the market for a new kitchen gadget to satisfy your fried food cravings, you might be torn between an air fryer and a deep fryer. Let’s take a closer look at the key differences between these two appliances to help you make a decision.

An air fryer offers healthier cooking options, versatility, and easier cleaning, while a deep fryer provides the classic indulgent taste and simplicity of deep frying. 

Air Fryers vs Deep Fryers: Which one is better?

The air fryer is convenient, preheats quickly, and is easy to clean. It is also easier to use compared to a deep fryer. And the air fryer’s versatility and ability to reduce fat and calories with less oil make it a clear winner!

BUT… if you’re looking for that traditional crunch and flavor, the deep fryer can’t be beaten. Deep fryers are also slightly more affordable upfront, but you will need to consider the ongoing cost of oil as part of the price.

Both appliances deliver delicious and crispy results, but considering all the factors, the air fryer is the way to go. I’ve personally used an air fryer for years and absolutely love it! And I have tons of great recipes that help you maximize the flavor and nutrition with an air fryer. Adding an air fryer to your collection of kitchen appliances will be a decision you won’t regret!

How Much Does an Air Fryer Cost?

Most air fryers will run you somewhere between $70 and $200, so watch out for deals. Holiday sales can get you some decent savings. Price varies depending on how many bells and whistles you’re after, the size, and the brand. For 1-2 people, you can go for the smaller air fryers. But if you’re trying to cook a large meal, you’ll have to have a large air fryer or even several air fryers to get the job done.

How Much Does a Deep Fryer Cost?

Deep fryers cost around $30-$500. Home deep fryers are fairly inexpensive. The higher price points are the industrial-sized fryers. When price-checking deep fryers, don’t forget to factor in the cost of oil. Food needs to be totally covered by the oil when cooking, so larger deep fryers can require a few gallons of oil. 

Which Air Fryer Should I Get?

You’re getting an air fryer, right? It’s definitely the way to go! To help you pick the best air fryer for you, here is a comparison of the major brands. 

Philips:

Pros:

• A renowned brand with a long-standing reputation for quality.
• Offers a wide range of models with different capacities and features.
• Excellent cooking performance, producing crispy and evenly cooked food.
• User-friendly controls and presets for easy operation.
• Durable build and long lifespan.

Cons:

• Generally higher price range compared to other brands.
• Some models may have limited cooking capacity.
• Accessories and replacement parts can be expensive.

Ninja:

Pros:

• Known for its versatile and multi-functional air fryer models.
• Often include additional cooking functions such as grilling and dehydrating.
• Good cooking performance with adjustable temperature settings.
• Generally more affordable than some other high-end brands.
• Sleek design and easy-to-use controls.

Cons:

• The cooking capacity may be smaller in certain models.
• Can be noisy during operation.
• Some users have reported issues with the durability of certain components.

Instant Pot:

Pros:

• A well-known brand for its popular multi-cookers.
• Air fryer models offer the convenience of multiple cooking functions.
• Large cooking capacities are available in some models.
• Energy-efficient operation.
• Often come with a variety of preset cooking programs.

Cons:

• May have a learning curve for users new to the brand.
• Some users have reported issues with the accuracy of temperature controls.
• Bulkier design compared to standalone air fryers.
• The higher price range for models with more advanced features.

Cosori:

Pros:

• Offers a range of air fryers with various capacities and features.
• Good cooking performance with even heat distribution.
• Affordable pricing for the features provided.
• Intuitive controls and user-friendly interface.
• Decent build quality and durability.

Cons:

• Some users have experienced difficulties with customer support.
• The non-stick coating may wear off over time.
• Limited availability of replacement parts.

Cuisinart:

Pros:

• A well-established brand for kitchen appliances.
• Durable construction and quality materials.
• User-friendly controls and intuitive interface.
• Good cooking performance and even heat distribution.
• Offers different sizes and models to choose from.

Cons:

• Higher price range compared to some other brands.
• Limited presets and advanced features in certain models.
• Some users have reported issues with the accuracy of temperature controls.

It’s important to note that the pros and cons mentioned above are general observations and may vary depending on the specific model within each brand. When considering a purchase, you should thoroughly research and compare models from different brands, read customer reviews, and consider your own cooking needs and preferences. 

What Foods Can You Cook in an Air Fryer?

If you’re wondering what foods shine in an air fryer, here are some of the best options:

1. Crispy Vegetables: 

Air fryers excel at creating perfectly crisp vegetables with a tender inside. Whether broccoli, Brussels sprouts, zucchini, or sweet potato fries, the hot circulating air in the fryer helps create a yummy crunch without the extra oil.

2. Chicken Tenders: 

Air fryers are perfect for making that coveted crispy coating on chicken tenders or nuggets. Whether you’re using pre-packaged options or making your own, air frying gives you juicy chicken with a satisfying crunch.

3. Fish Fillets: 

Air-frying fish fillets give a crispy outer layer while keeping the moisture and tenderness of the fish inside. From salmon to tilapia and everything in between, you can enjoy perfectly cooked fish.

4. Homemade French Fries: 

If you’re craving French fries but want to cut down on oil, the air fryer is your best friend. With just a fraction of the oil used in deep frying, air-fried French fries turn out golden and crispy on the outside while retaining a fluffy interior.

5. Stuffed Mushrooms: 

Air fryers are excellent for making stuffed mushrooms, offering a delicious and healthier alternative to the traditional deep-fried version. The hot air circulates around the mushrooms, creating a crispy outer layer and keeping the flavorful stuffing inside.

6. Onion Rings: 

You can have crispy and flavorful onion rings from an air fryer with significantly less oil compared to traditional frying methods. This gives you a lighter, guilt-free version of this beloved snack.

7. Grilled Cheese Sandwiches: 

Believe it or not, air fryers can create a fantastic grilled cheese sandwich. The air circulating around the sandwich helps achieve a crispy, toasted exterior with gooey, melted cheese inside.

8. Falafel: 

Air fryers are an excellent way to achieve a crispy and delicious falafel without deep frying. These Middle Eastern chickpea fritters turn out perfectly cooked and golden brown in an air fryer, offering a healthier option.

9. Chicken Wings: 

Air fryers can deliver crispy chicken wings with a fraction of the oil traditionally used for deep frying. Whether you prefer them coated in a sauce or seasoned with spices, air-fried wings are a flavorful and guilt-free indulgence.

10. Apple Chips: 

For a healthy and satisfying snack, thinly sliced apples can be air-fried to create crispy chips. Sprinkle them with cinnamon for an extra burst of flavor.

The versatility of air fryers gives you so many options to explore and experiment with various recipes and ingredients. These are just a few ideas to get you started, but the possibilities are endless!

Final Thoughts on Air Fryer vs Deep Fried

The debate between air fryers and deep fryers boils down to finding the perfect balance between health, convenience, and taste. Both cooking methods have their merits, and the right choice ultimately depends on your personal preferences and dietary goals.

If you prioritize health and want to indulge in crispy, flavorful foods without guilt, an air fryer is an excellent investment. Its ability to deliver satisfying results while using less oil means you can enjoy a healthier version of your favorite fried dishes.

But if you’re a fan of that unmistakable deep-fried taste and don’t mind occasional indulgences, a deep fryer might be more suitable for you. Just remember to practice moderation and be mindful of the higher fat content and calorie density of deep-fried foods.

Whether you opt for the convenience and health benefits of an air fryer or the indulgent charm of a deep fryer, happy frying and bon appétit!

Try These Recipes to Get Started With Your Air Fryer

Air Fryer Sweet Potato Pie Wontons Recipe

Air Fryer Banana Recipe

Must Try Healthy Air Fryer Recipes

3 Easy Air Fried Chicken Recipes

Soul Food Remix: Air Fryer Fish Nuggets & Collard Green Medley

Tex Mex Air Fryer Cauliflower Munchies

Healthy Air Fryer Tostones

Air Fried Almond Milk Nog Bread Balls

Air-Fried Coconut Shrimp With Spicy Pineapple Sauce

Make Ahead Air-Fryer Breakfast Egg Rolls

20 Minute Air-Fried Low Carb Beignet Balls

Air Fried Peanut Butter Chicken

Air Fried Jerk Inspired Chicken

Air Fried Omelette Loaded Potato

Air-Fried English Muffin Margherita Pizzas

Air Fried Burrito Egg Rolls

Instant Pot Air-Fried Strawberry Pop-Tarts

Air-fried Cajun Potato Salad

Keto Air-Fried Garlic Parmesan Wings With Yogurt Ranch

Check out more recipes for your air fryer here.

The post Deep Fryer vs Air Fryer: Which Is Best? appeared first on Fit Men Cook.

Join us as we unravel the various types of oats, their unique qualities, and the best ways to enjoy them. From hearty steel-cut oats to creamy rolled oats and convenient quick oats, we’ll guide you through a wide array of choices. Along the way, we’ll also share mouthwatering recipes that showcase the incredible versatility of oats.

Let’s dive into this oat-filled journey together and discover the joy of incorporating oats into your daily life. Get ready to savor the wholesome goodness, unlock new flavors, and revolutionize your approach to healthy eating.

Oatmeal Types and How to Cook with Them

Let’s explore the different types of oats and their culinary potential. Whether you’re a fan of hearty textures, creamy delights, or quick-fix options, there’s an oat variety to suit every taste and cooking preference. 

Whole Oat Groats:

Whole oat groats are the least processed form of oats, with the entire oat kernel intact. They have a hearty texture and require a longer cooking time compared to other varieties. Use whole oat groat in pilafs, stuffings, or as a base for grain salads for a nutty and chewy experience.

Steel Cut Oats (Irish Oats):

Steel-cut oats are made by chopping whole oat groats into small pieces, creating a coarse texture. They have a robust and chewy texture, making them perfect for creamy porridge or savory oat risotto.

Scottish Oats:

Scottish oats are stone-ground, resulting in a finer texture than steel-cut oats. They cook more quickly and produce a creamy porridge with a subtle bite. Enjoy Scottish oats in traditional porridge, scones, or as a thickening agent for soups and stews.

Rolled Oats (Old-Fashioned Oats):

Rolled oats, also known as old-fashioned oats, are steamed and then flattened. They have a flake-like appearance and a softer texture than steel-cut oats. Rolled oats are versatile and can be used in oatmeal, granola, cookies, or as a topping for crumbles and cobblers.

Quick Oats:

Quick oats are rolled oats that have been cut into smaller pieces to reduce cooking time. They are ideal for those seeking a convenient and fast-cooking option. Use quick oats in recipes like muffins, and pancakes, or as a thickener for soups and sauces.

Instant Oats:

Instant oats are pre-cooked and then dried, allowing them to cook rapidly with hot water or milk. Instant oatmeal is a great on-the-go breakfast. Instant oats can also add thickness to smoothies and shakes.

Oat Flour:

Oat flour is made by grinding oats into a fine powder. It is a versatile gluten-free alternative to traditional flour in baking recipes. Use oat flour in bread, muffins, and cookies, or as a thickener for sauces and gravies.

Now that you’re familiar with the various types of oats, experiment with different textures and flavors to create hearty breakfasts, delicious baked goods, or wholesome savory dishes. Embrace the versatility of oats and make them a staple ingredient in your kitchen.

Health Benefits of Various Types of Oats

There are numerous health benefits that make oats a superfood. From supporting heart health to aiding digestion and weight management, here’s why you should incorporate oats into your daily routine.

1. Fiber for Digestive Health:

Oats are rich in soluble and insoluble fiber, promoting a healthy digestive system. Soluble fiber forms a gel-like substance, reducing cholesterol levels and supporting heart health. Insoluble fiber prevents constipation and supports regularity.

2. Essential Vitamins and Minerals:

Oats provide essential B vitamins for energy production and brain function. They are a good source of minerals like iron, magnesium, and zinc, vital for overall well-being.

3. Weight Management:

The high fiber content in oats keeps you feeling fuller for longer, aiding in weight management. Oats have a low glycemic index, providing sustained energy and preventing spikes in blood sugar levels.

4. Heart Health:

The soluble fiber in oats helps lower LDL (bad) cholesterol, reducing the risk of cardiovascular diseases. Including oats in your diet supports a healthier heart and cardiovascular system.

5. Mental Well-being:

Oats have been linked to improved mood and increased satiety, preventing emotional eating and promoting happiness.

When it comes to cooking with oats, the possibilities are endless. Here are a few kitchen tips to help you make the most of each oat variety:

• For a traditional oatmeal breakfast, use rolled oat or steel-cut oats, depending on your preferred texture and cooking time.
• Get creative with overnight oats by combining rolled oats with milk or yogurt and adding your favorite mix-ins, such as fruits, nuts, or spices.
• Add a nutritious twist to your baked goods by substituting some or all of the flour with oat flour made from finely ground oats.
• Enhance the texture and nutritional value of homemade granola bars, cookies, or energy balls by incorporating rolled oats for a satisfying chew.
• Experiment with savory dishes by adding cooked steel-cut oats to pilafs, grain bowls, or as a substitute for rice or pasta in casseroles.

Remember, the type of oat you choose will depend on your desired outcomes and cooking times. Whether you’re wanting a comforting bowl of oatmeal, a hearty addition to your savory dishes, or a quick and convenient option, oats have got you covered.

By incorporating oats into your meals, you can reap these incredible health benefits and take a step towards a healthier you. Stay tuned for our collection of delicious and nutritious oat-based recipes that will satisfy your cravings while nourishing your body. 

Helpful Kitchen Tools for Cooking Different Kinds of Oatmeal

When it comes to cooking oats, having the right tools in your kitchen can make the process even more enjoyable and efficient. From perfectly cooked oatmeal to scrumptious baked goods, here are some helpful kitchen tools that will elevate your oat-cooking experience.

Saucepan or Pot: 

A reliable saucepan or pot is essential for cooking oatmeal on the stovetop. Choose a size that allows room for the oats to expand while simmering. Opt for a non-stick or stainless steel option for easy cleaning.

Measuring Cups and Spoons:

Accurate measurements are crucial when cooking oats to achieve the desired consistency. Use measuring cups and spoons to ensure the right oat-to-liquid ratio for perfectly cooked oats.

Instant Pot or Slow Cooker:

If you prefer a hands-off approach, an Instant Pot or slow cooker can be a game-changer. These appliances offer convenience and versatility in cooking oats. Simply add your oats and liquid, set the cooking time, and let them work their magic.

Blender or Food Processor:

For those who enjoy adding oats to smoothies, a blender or food processor is a must-have tool. These appliances help break down oats into a smooth and creamy consistency, enhancing the texture of your drinks.

Baking Dish or Sheet Pan:

When using oats in baked goods like granola bars, cookies, or crisp toppings, a baking dish or sheet pan is indispensable. Choose a size that fits your recipe and opts for non-stick or lined options for easy removal and clean up.

Mason Jars or Airtight Containers:

Storing oats properly is key to keeping them fresh and preserving their flavor and texture. Mason jars or airtight containers are excellent for storing both cooked and uncooked oats. They help prevent moisture and air from affecting the quality of your oats. Mason jars are perfect for your favorite overnight oats recipe as well. 

Investing in these helpful kitchen tools will streamline your oat-cooking process and open up a world of delicious possibilities. Whether you’re simmering oatmeal on the stovetop, baking delectable treats, or blending oats into your favorite drinks, these tools will make your life so much easier.

Different Oat Types and Recipes

Are you ready to take your oat game to the next level? Oats, with their rich texture and nutty flavor, provide the perfect canvas for creating nourishing and satisfying meals. Whether you’re looking to kickstart your morning with a hearty bowl of oatmeal, whip up a batch of irresistible oat cookies, or add a unique twist to your favorite dinner recipes, we’ve got you covered. We believe that healthy eating should never compromise on flavor, and these oat-based recipes burst with nutrition and deliciousness! So, let’s get cooking!

Oatmeals and Overnight Oats:

Baked Protein Oatmeal with Dymatize ISO 100 Whey

Mango, Coconut, Banana & Walnut Baked Protein Oatmeal

Quick Carrot Cake Protein Oatmeal

Peach Cobbler Overnight Oats with Chia

Chocolate Oatmeal Energy Bites

Berry Oatmeal Bake

Healthy Baked Oatmeal Recipe With Chocolate

Baked Apple Oatmeal – Single-Serving

Banana Pudding Overnight Oats

Quinoa Overnight oats

Instant Pot Fruit-on-the-Bottom Protein Oats Meal Prep

Starbucks Copycat – NO Sugar Added Strawberry Overnight Grains

Other Oat Recipes:

Oven-Baked Protein & Oat Cake

Vegan-Friendly Energy Protein Balls

Low Sugar Recovery Protein Green Smoothie

Oat, Turkey & Cheese Breakfast Muffins

Pecan Spiced Granola Meal Prep

Pr-Oat-Ein Breakfast Cookies

Low-GI Banana, Carrot & Oat Protein Muffins

Hi-Energy, Homemade Quinoa Granola

Hi-Energy Flourless Almond Butter & Oat Muffins

Carrot Cake Oat Walnut Vegan Cookies

Homemade Chocolate Granola Cereal with Almond Butter

Low-Carb Yogurt Granola Recipe

Air Fryer Banana Recipe

Vegan Cream of Mushroom Soup

Nighttime Protein Smoothie For Bedtime & Sleep

Apple Crumble Breakfast Meal Prep

Quinoa Granola

Apple Cinnamon Ginger Coffee Cake Muffins

Wild Cajun Dirty Rice

DIY Frozen Sweet Potato Waffle Meal Prep

Butternut Squash Fritters

Double Chocolate Muffins Recipe

Incorporating oats into your cooking not only adds deliciousness to your meals but also brings numerous health benefits. So, embrace the versatility of oats, get creative in the kitchen, and enjoy the nourishing journey they offer for your body and soul. Happy cooking and savor the goodness of oats in every bite! Check out more Fit Men Cook recipes.

The post Types of Oatmeal: Health Facts, Cooking Tips, and Recipes appeared first on Fit Men Cook.

He had a very particular system – mustard on one side, mayo on the other. Then, he placed ham on the mustard side and turkey on the mayo side. In the middle, he layered roast beef, grilled cheese, and lettuce. And to top it all off, this culinary genius insisted on eating the sandwich mustard side up.

I’m not kidding, folks. This guy had a sandwich-making routine down to a science. He was like a mad scientist in the kitchen, except instead of experimenting with chemicals and test tubes, he was whipping up a mouth-watering masterpiece of white bread, meat, and condiments.

As I watched him construct one of his favorite sandwiches with the utmost care and precision, I couldn’t help but chuckle to myself. But you know what? When that sandwich was finally done, it looked like a work of art. And I have to admit, I was a little jealous that I didn’t have one of my own.

But fear not, my hungry friends. Today, I’m going to share with you all the secrets of sandwich-making that my friend so carefully guarded. Get ready to become a sandwich-making mastermind yourself – mustard side up, of course.

Bread

Let’s be real – the bread is the foundation of any good sandwich. And just like building a house, you want to make sure that the foundation is sturdy and reliable. So, when it comes to choosing the right type of bread, you need to consider a few key factors.

Texture 

Do you want a slice of bread that’s soft and fluffy or one that’s hearty and dense? If you’re looking for a sandwich that’s easy to bite into, go for a softer bread like wheat or white bread. But if you want a sandwich that’ll really stick to your ribs, opt for something more substantial like sourdough or rye.

Flavor 

Do you want bread that’s mild and neutral or one that’s packed with flavor? If you’re planning on adding a lot of toppings and condiments to your sandwich, you may want to go for bread that won’t overpower those flavors. But if you’re looking for bread that can stand up on its own, try something like a jalapeño cheddar or garlic and herb bread.

Fixings

It’s also important to consider how the bread will pair with the inside of your sandwich. As a general rule, you want to pair soft toppings with crustier bread, and soft bread with tougher or crunchier toppings. This creates a balance of textures that makes each bite enjoyable. There is one exception to this rule, however: egg salad and tuna salad sandwiches work beautifully with soft bread. Regular white or wheat bread will complement the texture of the salad without overpowering it.

Nutrition 

If you’re watching your carb intake, you may want to consider a low-carb option like a lettuce wrap or a whole wheat pita. But if you’re not too concerned about carbs, go for bread that’s high in fiber and protein to help keep you feeling full and satisfied.

When it comes to choosing the right slice of bread, it’s all about finding balance and harmony between all parts of the sandwich. So go ahead, experiment with different types of bread and see what works best for you. Because when you find that perfect foundation for your sandwich, everything else falls into place.

Select Quality Ingredients of The Perfect Sandwich

Now that you have the perfect bread selected, it’s time to move on to the fillings. When it comes to making the perfect sandwich, the quality of the ingredients is key. If you want your sandwich to be truly memorable, you need to use fresh, high-quality ingredients.

Meat 

Whether you’re using ham, turkey, roast beef, or any other deli meat, make sure you choose a good quality product. Look for meat that is freshly sliced and doesn’t contain any preservatives or fillers. If you can, opt for organic or grass-fed meat, as it will have a richer, more natural flavor.

Cheese

Don’t settle for pre-packaged, processed cheese slices. Instead, go for a high-quality cheese that will add flavor and texture to your sandwich. Cheddar, Swiss, and provolone are all great choices, but don’t be afraid to experiment with different types of cheese to find your perfect match.

Veggies

When it comes to veggies, always choose fresh produce that’s in season. Tomatoes, lettuce, cucumber, and bell peppers are all great options. Don’t forget to give them a good wash before slicing them up and adding them to your sandwich.

By selecting quality ingredients, you’re not only creating a tastier sandwich, but you’re also ensuring that your body is getting the nutrients it needs to function at its best. So, take the time to choose your ingredients carefully to build an epic sandwich.

The Best Way to Make a Sandwich Is to First Consider Texture and Flavor

When it comes to crafting the perfect sandwich, texture and flavor are everything. You don’t want a boring sandwich where every bite tastes the same. No, you want a sandwich that makes your mouth water and leaves you wanting more.

Balance Texture

You want a balance of soft and crunchy, smooth and rough. A sandwich that’s all soft or all crunchy can quickly become boring. But, when you have a mixture of textures, every bite becomes a new experience. Imagine biting into a sandwich with crispy bacon, juicy tomatoes, and crunchy lettuce, all sandwiched between soft bread. That’s a texture masterpiece.

Complement Flavor

You want to choose ingredients that complement each other, enhancing and elevating the overall flavor profile. Think about that classic BLT again: the saltiness of the bacon, the sweetness of the tomatoes, the sharpness of the lettuce, and the creaminess of the mayo. Each flavor works together to create a delicious and satisfying sandwich.

Take it Next Level

Don’t be afraid to mix things up and experiment with different flavor combinations. Try adding thin slices of pineapple to your ham and grilled cheese sandwich or some avocado to your turkey sandwich. The possibilities are endless, and the only limit is your creativity. And of course, don’t forget to season your sandwich. A little bit of salt and pepper can go a long way in enhancing the flavors of your ingredients. You can also add herbs and spices like basil, oregano, or garlic powder to give your sandwich an extra punch of flavor. And don’t forget about the bread itself. Toasting or grilling your bread slice can add some extra texture and flavor to your sandwich. And if you’re feeling really fancy, you could even whip up your own homemade spread or condiment. 

Get creative and experiment with new ingredients and flavor combinations. And always remember to season your sandwich to perfection.

Perfect Sandwich Condiments and Spreads

Now that we’ve got our bread and fillings sorted, let’s talk about the secret sauce that can take your sandwich from good to great. These little flavor bombs can completely transform the taste of your sandwich and take it to the next level.

First up, we’ve got the classics: mayo, mustard, and ketchup. Or even just a drizzle of olive oil. While these may seem like basic condiments, there are actually a ton of different variations and flavor profiles out there. For example, you might opt for a tangy dijon mustard or a smoky chipotle mayo to add some extra oomph to your sandwich. And let’s not forget about sriracha – that spicy, garlicky sauce that seems to go well with just about everything.

If you’re feeling a little more adventurous, you can also experiment with less traditional spreads. How about some hummus or tzatziki for a Mediterranean twist? Or some pesto for a fresh flavor bursting with basil and garlic? You could even try something sweet, like jam or honey, to balance out savory fillings.

Of course, you don’t want to go overboard with the condiments – a little bit goes a long way. Too much sauce can overpower the other flavors in your sandwich and make it a soggy mess. So, be careful with your spreading and remember that you can always add more if needed.

How to Build a Sandwich

Now that you’ve got all your ingredients lined up and ready to go, it’s time to put your sandwich together. There’s an art to sandwich assembly, and with a little bit of know-how, you can create a masterpiece that’ll make your taste buds sing.

Step 1: Temp

Consider the temperature of your ingredients. If you’re adding hot meats like roast beef or chicken, you may want to toast the bread first to help it stand up to the heat. On the other hand, if you’re adding cold cuts like ham or turkey, you might want to keep your bread slice untoasted to maintain its softness.

Step 2: Layers

Think about how you want to layer your ingredients. As a general rule, you want to start with your condiments and spreads on the bottom slice of bread, followed by your meats, cheeses, and other toppings. This will help to keep the bread from getting soggy and prevent the sandwich from falling apart.

Step 3: Cut

Next, think about how you want to cut the sandwich. Do you prefer it in halves, quarters, or maybe even triangles? It might seem like a small detail, but the way you cut your sandwich can affect how it tastes. For example, cutting a sandwich in half can make it easier to eat and give you a nice cross-section of all the fillings inside.

Step 4: Dress it Up

Don’t forget to add a little bit of flair to your sandwich. Maybe it’s a sprinkle of salt and pepper, a dash of hot sauce, or a drizzle of balsamic glaze. Whatever it is, don’t be afraid to get creative and experiment with different flavors and textures.

By following these cooking tips and tricks, you’ll be well on your way to creating the perfect sandwich every time. So go ahead, get out there, and start experimenting! Your taste buds will thank you.

Now That You Know How to Make the Best Sandwich.

Get Cooking!

And there you have it, my fellow sandwich lovers! With these cooking tips and tricks, you can now go forth and create the perfect sandwich every time. Peanut butter and jelly will be a thing of the past! Whether you’re packing a lunch, whipping up a quick dinner, or simply indulging in a delicious snack, a well-crafted sandwich is the perfect meal for any occasion. So, grab your ingredients, fire up your taste buds, and get ready to take your sandwich game to the next level.

Get started with a Fit Men Cook condiment or sandwich recipe.

The post How to Make the Perfect Sandwich appeared first on Fit Men Cook.

Packed with essential fiber, antioxidants, vitamins, and minerals, these nutrient-rich powerhouses are crucial for overall well-being. Plus, they can reduce the risk of chronic diseases, improve digestion, improve mental health, boost your vitality, and help with weight loss. But you already know that!

It doesn’t matter how much we KNOW that we should choose the salad over the burger. Once you see and smell that burger, a salad doesn’t stand a chance… So how do we eat more vegetables, when we just don’t feel like eating like a bunny rabbit today?

Whether you feel veggies are inconvenient to prep, you’re unsure how to cook them, or they just never seem appetizing… we’ve got you covered with some delicious ways to get more of these goodness-packed gems into your eating plan, so that you never get bored of eating them. 

So, let’s dive in and unlock the secrets to veggie success!

How To Eat More Vegetables

Here are some clever tricks to help you eat more vegetables each day without sacrificing taste or convenience. From sneaking them into your favorite meals to experimenting with new recipes, these tips will make it easier than ever to enjoy the benefits of a veggie-rich diet.

1. Drink them

One popular option is to drink your veggies in the form of smoothies, especially green smoothies. Green smoothies are not only refreshing, but they also pack a powerful nutrient punch. When adding leafy greens, smoothies can provide you with a recommended amount of vitamins, such as vitamin A and vitamin K, in just one cup of veggies. You can also get creative with the vegetables you choose. Beyond the leafy green options like spinach, mache, kale, you could also include veggies like cucumber, zucchini, pumpkin, beets, avocado, or sweet potatoes for added nutritional benefits. 

The best part is that green smoothies are a sneaky way to incorporate more veggies into your diet without compromising on taste. You can easily hide the veggies in the fruity flavors of the smoothie, making it a delicious and convenient option for breakfast or a snack. Frozen veggie bags work particularly well for this. Just add a bit of frozen cauliflower to your smoothie for a thick and creamy addition and you’ll never taste it!

With their abundance of vitamins, minerals, and antioxidants, green smoothies can be a simple yet effective way to enjoy the benefits of vegetables and promote a healthy lifestyle. 

Here are some tips and recipes to get you started: How to Meal Prep Smoothies

2. Make them Convenient 

Making veggies more accessible and convenient in your daily routine can be a game-changer when it comes to eating more of them. Here are some simple yet effective tips to help you incorporate veggies effortlessly into your lifestyle.

• Store them in easy-to-see and easy-to-grab places: Instead of hiding your veggies in the back of the fridge or deep in the “crisper” drawer, place them on the top shelf of your fridge where they’re highly visible and easily accessible. When they’re easily visible and within reach, you’ll see and remember them every time you open the fridge, making it more likely for you to reach for them and incorporate them into your meal plan.

• Prep a week’s worth of veggies in advance: Busy schedules can make it challenging to prepare fresh veggies every day. That’s why prepping a whole week’s worth of veggies over the weekend can be a game-changer. Wash, trim, chop, and even roast or freeze your veggies so that they’re ready to go whenever you need them. Having prepped veggies on hand makes it convenient to grab them as a quick snack or toss them into a stir-fry or salad on the go. And don’t forget to stock up on some delicious dips like hummus, guacamole, or your favorite dressing to make veggies even more enticing to munch on! You’ll be amazed at how quickly you’ll reach for them as a snack or ingredient in your meals when they’re ready to go.
• Discover your irresistible veggies: Take a moment to think about what veggies you truly love and find irresistible. Are salads your jam? Roasted Brussels sprouts? Experiment with different preparations and healthy cooking methods to find what makes your taste buds dance. Whether it’s roasting, grilling, sautéing, or even pureeing, find ways to enjoy veggies so you WANT to eat them. Indulge in your favorite veggie dishes often, and don’t be afraid to get creative in the kitchen!

Making them more accessible and convenient in your daily routine can go a long way in helping you eat more veggies. With these tips, you’ll be well on your way to enjoying a veggie-filled and healthy lifestyle.

Looking for more ways to add a convenient and healthy meal to your week, check out: How To Meal Prep For The Week: A Beginner’s Guide

4. Swap Out Pasta or Rice for Veg

Get creative with your vegetables and turn them into delicious veggie noodles or rice! 

Flip pasta night on its head by using sweet potatoes, carrots, zucchini, turnips, or beets as a healthy pasta substitute. Try making Shrimp Marinara Zucchini Pasta, Butternut Squash Spaghetti, or Sweet Potato Lasagna for a nutritious and low-calorie dinner. You can use a spiralizer, mandoline, or even a simple vegetable peeler to create a veggie “noodle” from your veggies. Or you can even chop or shred them for a different texture. Once your veggie noodles are ready, you can use them just like pasta and toss them with sauces, other veggies, or meat. For “pre-made” noodles, bake a spaghetti squash and use the squash as noodles. 

Give “ricing” a try! It’s a cool trick where you can turn veggies like cauliflower, broccoli, beets, carrots, zucchini, and sweet potatoes into rice-like bits using a food processor. It’s super easy! Cauliflower rice is a real hit, and it’s way lower in carbs than regular rice – only 5 grams of carbs in a cup, compared to a whopping 53 grams in white rice. Plus, cauliflower is packed with good stuff like vitamin C, vitamin K, folate, and potassium, which are all important for staying healthy.

But wait, there’s more! You can get creative and “rice” other veggies too. Just grate or pulse ’em in a food processor, and you’re good to go. Mix ’em up in your fave recipes and enjoy the tasty and nutritious goodness of these colorful veggies. It’s a fun way to add more veggies to your meal plan and boost your veggie power. Give it a shot and see how you can jazz up your rice game with veggie “rice”!

5. Add them to Soups and Sauces

Vegetable soup is a fantastic option to sneak in more vegetables because it allows you to pack in multiple servings of veg in one bowl. You can even make veggies the star by pureeing them and adding spices to create flavorful soups like a roasted butternut squash soup. Plus, it’s super easy to cook veggies into both broth- or cream-based soups, giving you endless possibilities for veggie-loaded meals that are as delicious as they are nutritious. Adding just a handful of extra veggies, like broccoli, to your soups can significantly boost your intake of fiber, vitamins, and minerals.

But that’s not all! You can also amp up your veggie game by adding more vegetables to your sauces and dressings. It’s a clever way to sneak in extra veggies, especially if you have picky eaters at home. When you’re cooking sauces like marinara sauce, simply toss in some chopped onion, carrot, bell pepper, or leafy greens like spinach for an extra nutrient punch. For a rich and indulgent sauce, try pureeing roasted root vegetables like carrots, sweet potatoes, squash, turnips, or beets for a burst of color, flavor, and nutrition.

6. Include More Veg with Breakfast

Try to amp up your veggie intake during breakfast. There are plenty of delicious and nutritious ways to enjoy more vegetables in the morning.

• Whip up a veggie-packed omelet. Cook some eggs with a little butter or olive oil in a pan, then fold them around a colorful assortment of veggies like spinach, onions, mushrooms, bell peppers, or even bok choy. You can customize your scrambled eggs with your favorite veggies for a satisfying and protein-rich breakfast.
• Incorporate veggies onto your morning toast. Top your toast with nutrient-rich kale and a perfectly cooked egg, or get creative with other veggies like avocado, sliced tomatoes, or sautéed mushrooms for a tasty and filling breakfast.
• Blend up a veggie and fruit-packed smoothie bowl. You can throw in spinach, kale, or other leafy greens along with some fruits like berries or bananas for a refreshing and nutrient-dense breakfast option.
• Cook greens in advance. Having greens like spinach or kale ready in the refrigerator can be an easy way to eat veggies with your breakfast. Simply reheat a serving in the microwave and pair it with an egg or other protein source for a quick and satisfying morning meal.

Remember, the key is to get creative and experiment with different veggies to find what you enjoy the most. Adding more vegetables to your breakfast can be a tasty and healthy way to start your day off on the right foot. 

6. Include Veggies in Your Baked Goods

Want to boost your vegetable intake in a creative way? Sneaking veggies into baked goods is a clever and delicious trick that can help you eat more veggies without even realizing it. It’s a perfect solution for those who may not be fond of veggies or want to add more nutrition to their baked treats.

One popular option is to incorporate vegetables like carrots, zucchini, or sweet potatoes into baked goods like muffins, bread, or cakes. Grating or pureeing the veggies and adding them to the batter can add natural sweetness, moisture, and a hint of earthy flavor to your baked goods. Plus, you’ll be adding essential vitamins, minerals, and fiber to your treats, making them even more nutritious.

Try Gluten-Free Walnut Zucchini Bread, Cauliflower Breakfast Muffins, Gluten-free Sweet Potato Muffins, Dairy-free Muffins with Zucchini, Carrot & Walnut, or Broccoli, Quinoa & Cheddar Muffin Frittatas for a veggie-packed baked good.

7. Include Veggies in Your Desserts

Craving something sweet? Good news – you can still indulge in your favorite desserts while sneaking in some veggies! Yes, you read that right. Like adding vegetables to your muffins, try adding them to desserts. Adding veggies to your desserts is not only a clever way to boost your veggie intake, but it can also add natural sweetness, moisture, and nutrition to your treats. The best part is that you won’t even taste the veggies in most cases, especially when they are used in small amounts or mixed with other flavors. Sneaking veggies into your desserts can be a fun and creative way to enjoy guilt-free treats while still getting the benefits of added nutrients and fiber. Try tricks like using mashed avocado or sweet potato in place of butter or oil in recipes like brownies or cookies.

8. Eat Salads

Of course, salads had to make this list! If you’re looking to up your veggie intake, salads are a fantastic option. And they don’t have to be boring and bland salads. With countless recipes available, salads can be a delicious and nutritious addition to any meal, even breakfast! Don’t limit yourself to just lunch or dinner salads, salads can be enjoyed at any time of the day.

The key to making salads a regular part of your diet is to keep it simple and convenient. Invest in bags of pre-washed greens and arugula for quick and easy salads. Having a jar of homemade salad dressing in the fridge can also make a big difference in elevating the taste of your salads. You can also experiment with heartier salads that last longer in the fridge as well.

Eating salads regularly is a fantastic way to boost your veggie intake and enjoy a delicious and nutritious meal. So why wait? Try some of these recipes to get started: How to Meal Prep Salads

9. Double Your Portion

If you’re looking for the most simple and easiest way to increase your veggie intake, one of the best tricks is to just double your portion of veg when you’re dishing up your meals. It’s an effortless way to make sure you’re getting more veggies on your plate without having to go through a complex recipe or meal plan.

When you’re serving up your main meals, whether it’s lunch or dinner, try to fill up at least half of your plate with vegetables. Instead of just a small side serving of veggies, aim to make them the star of the show by doubling the portion size. 

Doubling up your veggie portions not only helps you increase your overall vegetable intake but also helps you feel more satisfied and full. And you will probably be able to eat less of the carb in your meal as you increase your portion of vegetables. Vegetables are low in calories and high in fiber, which means they can fill you up without adding excess calories to your diet. Plus, they are packed with essential vitamins, minerals, and antioxidants that are beneficial for your overall health and well-being.

So, the next time you’re serving up a meal, remember to double your veggie portions and make them a prominent part of your plate. It’s a simple and effective way to boost your veggie intake and enjoy the many health benefits of vegetables. 

Now That You Know How to Get Yourself to Eat More Vegetables. Get Cooking!

Adding more veggies to your diet doesn’t have to be a drag. It can actually be fun and delicious! Get creative in the kitchen and try out some of these awesome ways to sneak veggies into your meals. Whip up a veggie-packed omelet or a fruit-loaded smoothie bowl for breakfast. Or why not get sneaky and hide some carrots or zucchini in your muffins or brownies? You’ll not only add essential nutrients to your diet but also tons of flavor and excitement to your meals.

So next time you plan a meal, look for simple ways to swap or boost your veggie intake. Whether you trade out a tortilla for a lettuce wrap or just take an extra scoop of green bean, adding more veggies is easier than you think.. And it’s a win-win. Your body will thank you for the extra vitamins, minerals, and fiber, and you might just discover some new favorite recipes along the way. So, don’t be afraid to play around with veggies in the kitchen and make them a regular part of your meals. It’s all about finding what works for you and enjoying the goodness that veggies bring to the table. Get ready to veg out and take your healthy eating game to the next level!

For more veggie inspo, check out the recipes on our blog. 

The post Top 9 Easy Ways to Eat More Vegetables appeared first on Fit Men Cook.

FOR YOUR BODY AND YOUR COMMUNITY:

When it comes to our diets, it’s important to think intersectionally:

• what are your goals?
• how do certain foods make you feel?
• how do your overall health and medical history look?
• what foods are accessible to you?

I want to talk about that last one for a little bit. Because as we’ve grown accustomed to having large grocery stores that stock practically any ingredient we could hope to find, many of us have lost touch with the concept of seasonal eating. Many of us aren’t even aware of which fruits and vegetables are freshest during each season. Losing that kind of connection to what we put into our bodies is detrimental to our health and makes it more difficult to practice mindful eating habits.

Heading into fall, we’re blessed with an abundance of produce that will be at its freshest. And here’s why you should take advantage of that:

5 REASONS TO EAT SEASONAL FOODS

1. It’s what your body needs right now. Our bodies are very reactive to the seasons, and food that’s harvested at its peak retains much of the vital nutrients that our bodies need to stay healthy during specific times of the year. For example, an abundance of citrus fruits are in season beginning in October and throughout the winter, when our bodies are most in need of Vitamin C to ward off cold and flu season.
2. It tastes better. Produce harvested at its peak also retains more of its flavor profile, which results in tastier dishes. By committing to eating seasonally, you can guarantee that your fruits and veggies will taste their absolute best.
3. It’s cost-effective. You’ll save money by eating seasonally as well. This is thanks to simple economics: when food’s in season, there’s more of it widely available, resulting in lower prices per pound at the store. Imported foods that are in season from overseas sources have inflated costs.
4. It’s better for the environment. Seasonal foods have a lower carbon footprint because they don’t require as much transportation, refrigeration, etc. to go from the farm to your table.
5. It helps your community. Most seasonal foods come from local sources, and the best places to find them are in your local farmers’ markets. Buying food that’s in-season is a great way to stay connected to your community and to support those who work hard to make sure the rest of us have something to eat every day!

TRY THIS: BUTTERNUT SQUASH FRITTERS

Butternut squash season is just kicking off, so this is a great time to pick up this beautifully bright and nutrient-dense veggie at your local store. It’s packed Vitamin A, Vitamin C, Magnesium, and Calcium, and a fantastic source of immunity-boosting beta- and alpha-carotenes. Just in time as we head into what looks to be a pretty ugly cold and flu season (thanks, ‘rona )

What are some of YOUR favorite seasonal foods? Head over to Insta and let me know; I want to hear from you @FitMenCook!

The post Why You Need To Eat Seasonal Food (And How To Get Started) appeared first on Fit Men Cook.

For one, at least in the US, there is no shortage of food so take comfort in knowing that.  While you should have enough food for 2 weeks, panic buying, and in some cases hoarding groceries, does more harm than good as it puts grocery workers at risk (because of crowded stores), potentially contributes to future food waste and blocks supplies/food for the most vulnerable among us.

So, buy what you need for you and your family.  We’re in this together! 

REMEMBER: If you’re feeling feverish, have a cough, or any other flu-like symptoms, or if someone close to you is exhibiting those symptoms, it’s important to isolate yourself or your family so that you don’t risk spreading the infection.

GYM HYGIENE

And while we’re at it, if you’re feeling good and going about your routine and your gym remains open, please practice good hygiene and wipe down the equipment before and after using it…and that’s an action we should always practice long after the coronavirus.

KITCHEN HYGIENE

And before we get to the pantry and fridge, let me also encourage you to regularly deep clean the kitchen on a monthly basis.  Now is the perfect time for a deep clean of the fridge, the handles of cabinets and the floor.  I’ve always been a fan of warm antibacterial soap and water, but there are a lot of kitchen cleaning supplies on the market. My go-to brand for my kitchen is Meyer.

Also, remember to replace your kitchen sponges – they can be a magnet to collect bacteria and dirt from constant use and being wet.

Alright.

So I thought I’d make the best out of this global challenge and discuss what kinds of things you could be stocking your kitchen with right now, and share my best advice about how you can continue to eat “fresh” even if you’re facing a mandatory or voluntary quarantine.

In the health and wellness community, even when we meal prep, we put a LOT of emphasis on buying “fresh,” and preparing it the same day or very close to it. And we equate shopping and eating this away with better taste and a more nutritious, healthier return on our dollar.

But that’s just not the case.

You can put together a quarantine supply kit that will keep you healthy AND happy if you end up stuck inside for fourteen days. All you need to do is blow the lid off of the way you think about the words “fresh” and “nutritious.”

PROTEIN

Let’s start with protein because this is where people have the hardest time.

Buy frozen protein
Did you know that frozen meat, fish, and poultry can be just as nutritious, if not MORE nutritious, than the butchered meat you buy at the grocery store?

From the moment any food is harvested from its source, it begins to lose its nutritional content as it makes its way from the farm, to the processing facility, to the grocery store, and finally into your kitchen. But the food that’s frozen immediately after its harvested retains its nutritional content from the moment it’s frozen.  So, buying frozen can be health-ful!

You’ll want to stock up on chicken and seafood in particular: salmon and shrimp are GREAT frozen options.

You can also freeze them yourself when you get home!  Here’s my pro-tip: at the end of the week many stores have manager’s specials with discounted foods, like chicken and beef.  It’s usually heavily discounted because they need to get rid of it; purchase it and then freeze it immediately.  It’s a great way to save some money by taking advantage of end-of-the-week deals.

Canned Protein

Another great way to save some money? Shopping for canned protein! I know that might sound like a dirty word in the health and wellness community, but it really shouldn’t be and here’s why.

The canning process doesn’t make protein less nutritious than fresh or frozen variety; it preserves the nutritional content of most protein.

Only water-soluble nutrients like Vitamin A and C might be damaged by the high heat involved in the canning process.

But that same process can INCREASE healthy compounds in some canned foods, such as the antioxidant content in canned corn and tomatoes. Some canned fruits and vegetables, and canned foods like chilis, are always a good idea to have on hand just for the sake of adding more moisture and bite to a recipe.

So don’t write off canned food!

Just pay attention to the labels and make sure you’re only adding the lowest-sodium options to your cart.  Also, when it comes to canned goods, prioritize those where the ingredients are simply the food you’re purchasing – i.e., corn, diced tomato or beans and nothing else.

Eggs

Remember eggs are a great source of protein and can last pretty long in the fridge! Especially, carton egg whites – they are a staple in my kitchen!

Plant power
One last word about protein: don’t forget about plant-based sources!

Frozen edamame makes a great snack in between meals.

Firm tofu can last a long time in your fridge.

Lentils, chickpeas, and other legumes like black beans can be used to make a protein-rich vegan-friendly chili or a black bean quesadilla.  Oh, and stocking up on legume-based pasta is a good idea too if you’re looking for a protein-rich base to build a meal around.

GRAINS/LEGUMES

Other fantastic options for base ingredients that will last a long time in your pantry are whole or minimally processed grains that won’t take up too much space in your kitchen.  Plus, they almost ALWAYS can be paired with any meal you create to make it heartier.

My favorites for right now include:

• quinoa
• rice-based pasta
• steel-cut oat

The best tip I can offer for selecting any whole grain is to go for the least-processed variety, as it will always retain more nutritional value.

PRODUCE

Now for fruits and veggies. You might think you need to use produce immediately after you buy it, but that’s not always the case.

Did you know that some vegetables, like cruciferous veggies, can ALL last at least a month if stored correctly?

• Cabbage
• potatoes and sweet potatoes
• beets
• carrots
• onions
• citrus fruits like lemons, limes, grapefruit
• varieties of squash
• garlic
• celery

All be used as a great sheet pan recipe or even chopped and combined with carton egg whites to make a delicious and nutritious veggie fried rice.

Hack Your Way to Freshness

There are LOTS of hacks you can use to keep your produce fresh as well!

1. Wrapping celery in tin foil keeps it crisp.
2. Store sliced avocado in a container of chopped onions to keep it from browning – and no, the smell of onion is not absorbed by the avocado.
3. Wrap green onions and leafy veggies in a damp cold paper towel keeps it fresh and crisp MUCH longer
4. Hearty greens like kale will stay crisp longer if you store them with their stems in a glass of water, covered loosely with saran wrap or a damp paper towel.
5. Any fruit that’s about to spoil can be chopped and kept in the freezer to use in smoothies.

Prepping our kitchens for a potential quarantine doesn’t have to mean sacrificing our love of fresh food or eating less nutritious meals.  If anything being “stuck” inside temporarily will bring out our creativity and resolve to make food that’s even tastier!

In some cases, there may even be ways to improve our nutritional intake – take the time to increase your kitchen confidence and competence.

Remember, cooking is therapeutic!  So if you find yourself a little stressed, maybe grab a glass of wine (or whisky in my case), then head into the kitchen to whip up something delicious and nutritious for you (and your family).

SO I WANT TO KNOW: WHAT ARE YOU STOCKING YOUR KITCHEN WITH?

AND WHAT HACKS DO YOU USE TO KEEP YOUR INGREDIENTS FRESHER LONGER?

Share them in the comments to let others know! 

The post Top Fresh Grocery Buys In Case Of Self-Quarantine appeared first on Fit Men Cook.

Ever wondered why so many of your favorite food bloggers can come up with quick recipes on the spot?  Part of it is sufficient time experimenting in the kitchen, the other part is being prepared with healthy ingredients ready to go.  Having an adequate supply of quality ingredients in your pantry and/or freezer allows you to easily add more variety to your diet and flavor to your meals.

Here are the items that I almost always have on hand in my pantry and freezer.  These grocery essentials are not things I would recommend buying all at once as it can get pricey.  Rather, build your stock and inventory over time so that the moment you step into the kitchen, you have what you need to succeed.

These grocery list essentials are by no means exhaustive so I hope it gives you IDEAS for things you’d like to have on hand to keep your diet interesting and #healthyAF!

GROCERY ESSENTIALS SHOPPING LIST:

FROZEN VEGGIES & FRUITS

Load up on your favorite frozen veggies so you can easily defrost and incorporate into recipes or meals and ensure you get in your servings of veggies.

• Green beans
• Shelled Edamame
• Broccoli
• Cauliflower
• Berries
• Your favorite frozen fruit such as mango
• Coconut

CANNED GOODS

Remember to purchase NO salt added or low sodium whenever possible.

• Tomato sauce
• Tomato paste
• Crushed tomatoes
• Broth cartons – chicken, beef and vegetable
• Beans
  • Black beans
  • Garbanzo

INSTANT PRODUCTS

These come in handy when you’re in a pinch and can’t cook a full meal. Note: Always buy unflavored or plain.

• Brown rice
• Jasmine rice
• Basmati rice

INTERNATIONAL DIVERSITY

Select a few of your favorite international inspired flavors and sauces to transform simple dishes! 

• Curry paste (green or red)
• Coconut milk
• Lite Coconut milk
• Coconut cream
• Sriracha or Red chili garlic sauce
• Lite soy sauce

BREAD

Purchase 1 loaf of your favorite bread and store it in the freezer so you know you don’t need to eat it right away!

• Multi-grain or whole grain
• Living bread – seeded bread

CONDIMENTS

Overall go for sauces that are lower in sugar and sodium.  Consider making your own “honey-flavored” condiment by adding small servings of raw honey to your servings.  You can control the amount of sweetness and get the added health benefits of raw honey!

• BBQ sauce (less than 15g per serving of 2 tablespoons)
• Hot sauce
• Raw honey
• Ketchup – low in sodium and natural
• Dijon
• Yellow mustard
• Light Italian dressing OR light balsamic dressing

SNACKS – RAW NUTS/SEEDS

Always buy raw, unsalted nuts so you can make your own flavored or sweetened nuts.  Select 1 bag of your favorite raw nuts and store them in airtight containers.  Build up your storage of these over time so you can mix and match whenever you feel like it.

• Raw almonds
• Raw cashews
• Raw walnuts
• Raw pecans
• Raw, natural nut butter (almond or cashew)

HYDRATION

Make your own fruit-infused sparkling mineral water by using frozen fruit and fresh herbs such as mint!  Gives you the sensation of soda but without all the calories.

• A case of sparkling mineral water

The post Grocery Essentials For Your Pantry & Freezer appeared first on Fit Men Cook.

What I love about poke is that it is nutrient dense, full of lean protein, complex carbohydrates (depending on the rice you choose) and packed with healthy fats like omega-3 fatty acids.  What I dislike most about it is the price.  Usually it’s about $15 for a bowl that includes about 4oz of sushi grade fish that’s smothered in a fatty sauce.  That’s quite pricey when you think about the cost of fish per pound.  Almost every weekend I’d shovel out at least $15 – $20 to enjoy my favorite treat meal (that undoubtedly left me hungry in about 1 hour).  It never occurred to me that I could make this at home for a fraction of the cost.  In fact, when I did the math, it was over 50% cheaper AND even more nutrient dense because I could determine what went into it.

I don’t think anyone should be deprived the goodness that is poke, so here are my tips and tricks to creating an amazing poke abundance bowl.

BUY SUSHI GRADE FISH

This step always trips people up but it’s actually not as hard as it seems.  Several grocery stores sell frozen sushi grade fish.  This is NOT the same as buying tuna steak or raw salmon – you buy that and eat it raw and you could end up with a nasty stomach bug.  Ask your grocer if they sell the individually wrapped sushi grade fish.  If you purchase the frozen kind, know that you will likely not get to enjoy it that same day since it needs to defrost in your fridge overnight.

If they don’t sell frozen sushi, simply search “sushi grade fish market [your city]” on the Internet and you should be able to find sushi grade fish that restaurants purchase.  You’ll be surprised at the price difference.  For instance, a pound of wild caught sushi grade tuna is $27 – that’s the cost of one roll that would include 8oz of tuna in some restaurants.  Salmon is usually cheaper than tuna so purchase what your budget allows, just make sure it is sushi grade.

As a last resort, and this option is more expensive, if your grocery store makes sushi rolls, you can ask the sushi chef on site to sell you just the sushi (sashimi) at a reduced cost.  I’ve done this several times but really, it is a hit or miss.

CUT/DICE/CHOP THE FISH

Get the sharpest knife in your kitchen and cut the sushi meat into small chunks.  It’s important the knife is sharp so you don’t tear the flesh, rather you slice it neatly into cubes.  I like mine slightly bigger than most, about 1/2-inch thick, but feel free to trim these down even more.

MAKE A SAUCE

Besides the fish, the sauce is probably the most important part of the poke bowl because it gives the dish a personality and brings the flavors together.  Here are my guidelines for making a sauce:

• Use an aromatic ingredient such as sesame oil – you don’t need too much of this.  Just enough to “taste” or give an essence to the meal.  If you cannot afford sesame oil, try peanut oil.  Remember, you don’t need to add a lot of this – 1 or 2 teaspoons per serving.
• Make it creamy – use ripe avocado or a reduced calorie mayo to “coat” the fish.  These will likely increase the calories and heartiness of the dish, so choose purposeful, heart-healthy ingredients whenever possible.  For example, I use an olive oil based mayo or safflower mayo instead of traditional mayo.
• Spice it up – add a little bit of heat to taste.  You don’t need this is to be SUPER hot, but just enough to give some kick.  Part of enjoying poke is the flavor journey you experience – the spicy flavors are offset by the creaminess, and your mouth is cooled by the chilled fish (and other ingredients).  Examples include Sriracha, red chili garlic sauce, wasabi paste, horseradish or even chili or habanero sauce (for a Latin inspired treat).
• Add soy flavor – depending on which condiments you use, you need to be judicious about adding soy flavor to the sauce because you don’t want it to be so salty that it’s not enjoyable.  I’ll add a splash of low sodium soy, tamari, coconut aminos or Bragg liquid aminos.  If you find that your sauce is too salty, simply add 1/2 teaspoons of rice vinegar (or water) until you reach the desired salt level.
• Add some zest and fragrance – similar to the aromatic ingredient but not as strict so you can add a bit more here to taste.  Plus, these additions generally don’t impact overall calories.  Examples: lime or lemon zest, lime or lemon juice, garlic, ginger, green onions or fish sauce (be careful with this one if you’ve never tried it).

Here’s one of my go-to sauces for 1lb of fish:

• 2 or 3 tablespoons lite safflower mayo
• Sriracha (or red chili garlic sauce) to taste
• 2 teaspoons minced garlic
• 1 teaspoon low-sodium tamari (or soy)
• lime zest to taste

Or, try this sauce from these poke nachos.

Once you make the sauce, gently fold the fish in the sauce and allow the flavors to meld for about 20 minutes in the fridge in a covered bowl.

Add some sesame seeds for garnish (and crunch) before serving it.

CHOOSE  YOUR “RICE”

Poke is often enjoyed with white or jasmine rice but feel free to enjoy it with whatever compliments your diet at the moment.  Here are some complex carbohydrates you can try it with:

• short-grain (or long grain) brown rice
• brown jasmine rice
• quinoa
• chilled boiled sweet potato, chopped into small pieces.

Here are some low-carb suggestions:

• cauliflower rice or pearls (shown here)
• Shirataki noodles (or rice)
• finely shredded cabbage

USE FRESH VEGETABLES – TRY FOR 3 DIFFERENT COLORS

Making an abundance bowl is not (solely) about making the bowl as calorie-dense as possible; rather, it’s about loading up on the nutrients as well.  Make sure your bowl has at least 3 different colors and add ingredients that boost/manipulate the macronutrient profile so it’s the “right amount” for your goals.  For instance, I try to boost the protein in my bowls by adding shelled edamame. It may go without saying but I recommend adding chilled vegetables to the final bowl so not to “cook” the fish with the steam of the food.

Here’s what I used for this bowl:

• steamed, then chilled, cauliflower pearls so it is crisp-tender
• steamed, then chilled, asparagus
• edamame
• radish
• green onion
• cucumber
• cilantro
• avocado
• jalapeno
• picked ginger
• lime

You can add fruit.  I find that tropical fruits are best and you should incorporate the fruits in the sauce for a more enhanced flavor experience.  Best fresh fruits: pineapple, mango, papaya, jicama and dragonfruit.

The post How To: Poke Abundance Bowl appeared first on Fit Men Cook.