Start small, with goals that work for you and your family. These are the habits you’ll keep in the long run.
1. Add More Color To Your Plate
More color on your plate means more variety, more nutrients, and more flavor. The next time you shop, try putting the rainbow in your cart: orange citrus, yellow pineapple, and dark leafy greens.
2. Eat Seasonally
Keep a produce calendar handy so you know what to look for. In season produce is fresher and typically less expensive. January is good for root vegetables, kale, and citrus.
3. Drink More Water
Stay hydrated by infusing your water with citrus slices, herbs, berries, or cucumber. Making water more interesting will encourage you to drink more.
4. Try A Whole Grain Swap For Pasta And Bread
Once in a while replace regular pasta and bread with a whole grain alternative. These complex carbs will help you feel full. Look for whole wheat, whole grain, and multigrain alternatives.
5. Pack Your Snacks
Opt for high fiber and protein snacks like hummus and pretzels or apples and peanut butter. Unlike sugar and empty carbs, fiber ad protein will keep you full.
6. Eat Breakfast More Often
Stock up on on-the-go options. Egg muffins in the freezer, instant oatmeal in the pantry, and a bowl of fruit on the counter. The morning rush won’t be an excuse for skipping this important meal.
7. Make A Shopping List
Check your refrigerator, freezer, and pantry before making a list. Organize your list based on the layout of your store. You’ll save time at the store and won’t accidently buy what you already have.
8. Try A Plant-Based Swap For Meat
Try a meatless version of a weeknight staple like burgers, pizza, or pasta. You’ll get more nutrients into your meals by swapping meat for plant-based options.
9. Stock Your Freezer
Keep staples like frozen meatballs or chicken tenders and steam-in-bag vegetables for last minute meals. A fully stocked freezer is better than takeout. You’ll save money and get dinner on the table even on busy weeknights.
10. Reduce Your Food Waste
Use overripe fruit in smoothies and muffins. Turn leftover vegetables into stir fries and soups. Turning leftover produce into nutrient-dense meals is a win-win for your wallet and your health.
11. Make A Meal Plan
Write meals on the calendar at the start of the week. Everyone knows the menu and you won’t be scrambling for dinner ideas at 5pm.
12. Bring Your Lunch 3 Days Per Week
Instead of swearing off midday takeout, start with 3 days a week. When you pack school lunches, pack office lunches too. You’ll save time waiting in line, save money, and eat better.
13. Try A New Recipe
Shake up your dinner routine with a recipe or ingredient you haven’t use before. You’ll avoid a recipe rut and learn new kitchen skills.
14. Eat Out One Less Time Each Week
Try a speedy dinner or slow cooker meal that’s ready when you get home. Home cooked meals allow you to control the ingredients and choose more healthful options.
15. Drink Less Soda
Swap for flavored seltzer, iced tea, or sparkling fruit juice. Instead of cutting out soda try drinking 1 less can a day. Quitting cold turkey makes habits hard to break. Start with a smaller goal and eventually it will make a big difference.
16. Eat Together One More Night Each Week
Make dinner device-free, with everyone eating together. Keep it fun with a top-your-own taco, baked potato, or burger night. Enjoying a meal together as a family has been shown to encourage healthy eating habits and better communication.
17. Cook With Your Children Once A Week
Children who help choose, shop for, and prepare a recipe will be more interested in eating it.
18. Get Ahead On Sunday
Prep components instead of entire meals. Roast vegetables, cook grains, and bake extra chicken, then mix and match for quick lunches and dinners during the week. Planning ahead helps you save time, eat better, and reduce the stress of busy weeks.
19. Embrace Healthy Fats
Look for sources of unsaturated fats, like olive oil, nuts, seeds, and avocados. Good-for-you fats help regulate cholesterol, absorb vitamins, and prevent heart disease.
20. Give Plants More Plate Real Estate
Fill about half of your dinner plate with plants, then divide the rest between your starch and protein. Rebalancing your plate is an easy way to eat healthfully.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
With cold winter days among us, simple soups are a favorite for weeknight dinners. There are plenty of reasons to love soup: lots of tasty choices, simple to make from scratch, stores well for leftovers, and is a delicious way to warm up on a cold winter’s day. There is something extra cozy about soup cooking on the stove when it’s chilly outside. Warm soup is so comforting and is excellent when battling a pesky winter cold or flu.
Don’t be afraid to look through your refrigerator and make up your own recipe.
Make sure to use a large pot or Dutch oven. This gives everything room to brown and cook evenly. Heat up a few tablespoons of butter or oil. The fat is important to draw out the flavors in the soup. Next start by adding vegetables in order of what needs to cook the longest. Onions are a good base of a soup. Add these first and allow them to cook on their own until they are soft and golden. Next add other vegetables like celery, carrots, and potatoes. They can brown and caramelize a bit in the oil or butter as well.
Once these have had a few minutes in the pot add salt and herbs. Add water or broth. Next you could add lentils, bens, or tomatoes. Allow to boil and then turn down the heat to a gentle simmer with the lit partly on the pot to reduce the amount of steam that escapes.
Once everything has cook you may purée the soup or leave as is. If you want to puree an immersion blender is very helpful. Add black pepper and taste to see if the soup needs a bit more salt. Sometimes a squeeze of lemon or lime or a dash of vinegar will brighten the soup and bring all the flavors together. You may garnish with herbs like chopped cilantro or soft greens like spinach.
Ladle into bowls. Some soups are eve better with a little swirl of plain Greek yogurt or a sprinkle of grated parmesan cheese. Or you may decide to add a bit of cooked rice to each bowl to round out the meal.
“Work With What You Got!”
©Tiny New York Kitchen © 2020 All Rights Reserved
Kohlrabi (pronounced cole-rah-bee) is in season now. This funny looking vegetable is so versatile and delicious. Try it raw in a crunchy slaw, blended into a velvety soup, or in place of rice for a low-carb side.
Though it looks like a root, kohlrabi is actually a bulb that grows above ground. It’s in the same family as cabbage, kale, Brussels sprouts, and cauliflower.
When eaten raw, kohlrabi is crunchy and mildly peppery, like radishes. When cooked, it becomes slightly tender and sweeter (similar to turnips and parsnips). The skin, while colorful, is slightly tough and won’t soften when cooked. Go ahead and peel first.
You’ll find both green and purple varieties though they taste the same. Look for firm, solid bulbs. Refrigerate unpeeled bulbs in your crisper drawer for about 2 weeks.
If leaves are attached, remove and reserve for other recipes. Cook them as you would kale. Cut a thin slice off the bottom so the bulb sits flat. Peel off the tough outer skin with a vegetable peeler. Slice into quarters, lengthwise, then cut out the core from each piece. Dice, slice, or shave per recipe instructions. Roast kohlrabi to bring out its naturally sweet and nutty flavor.
Only 37 calories per 1 cup of raw diced kohlrabi. 472 mg potassium per cup of diced kohlrabi, or as much as a medium banana. Potassium is essential for keeping your heart and nervous system working in top condition.
“Work With What You Got!”
©Tiny New York Kitchen © 2020 All Rights Reserved
We, at Tiny New York Kitchen, have been making a variety of Asian dishes. Try our version of Fried Rice Salad, Easy Beef & Broccoli Stir-Fry, and Kung Pao Chicken.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
The “King’s Cake” or “La galette des Rois” (the wafer of the Kings) is traditionally eaten to celebrate the Epiphany (January 6th). The cake has layers of flaky puff pastry with a center of frangipane.
Tradition holds that the cake is “to draw the Kings” to the Epiphany. A figurine, la fève, is hidden in the cake and the person who finds the trinket in their slice becomes king for the day and will have to offer the next cake.
Originally, la fève was literally a broad bean (fève), but it was replaced in 1870 by a variety of figurines out of porcelain or, more recently, plastic. The cakes are sold in special bags, which can be used to heat the cake in the microwave without ruining the crispness of the cake.
A paper crown is included with the cake to crown the “king” who finds the fève in their piece of cake. Formerly, one divided the cake in as many shares as guests, plus one. The latter, called “the share of God,” “share of the Virgin Mary,” or “share of the poor” was intended for the first poor person to arrive at the home.
The French President is not allowed to “draw the kings” on Epiphany because of the etiquette rules.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
Eat better with tweaks to meals you and your family already love. Fuel up with more vegetables and plant-based protein swaps on your plate.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
A Charcuterie Board makes entertaining super easy. Whether you call it a charcuterie plate or a charcuterie board, it’s easy to make when you begin with quality smoked, cured, and cooked meats. The perfect charcuterie board will contain at least 3 to 5 types of charcuterie representing different styles and textures, an assortment of cheese, plus something acidic, like pickles and olives, and something sweet like fruit chutney to complement the flavors. Nuts, fresh and dried fruits, bread, and crackers also make wonderful accompaniments.
Start with a wooden board, plate, platter, or piece of slate as the base.
Choose at least 3 to 5 charcuterie items that represent various styles and textures: smoked and meaty, dry-cured and firm, cooked and creamy. Allow two ounces per person, and slice your charcuterie into easily manageable, bite-sized pieces.
Spread the pieces out on the board, leaving space between them for accompaniments.
Add mustard, cornichons, olives, or chutney, so the acidity can balance the fat in the charcuterie.
Fresh fruits like grapes, figs, sliced pears, and apples, and any dried fruits like raisins, currants, apricots, cherries, and pears will round out the board, and add color. Use the fruits as palate cleansers between bites of charcuterie.
Place sliced bread, or various types of crackers, around the edges of the board, or tuck them between sections of charcuterie.
Cheese is a welcome addition to a charcuterie board. Choose 2 to 3 types of different textures to complement the spread.
Add truffle butter, which is especially tasty on a slice of bread with dry-cured meats like saucisson sec.
A hearty red wine makes a good accompaniment, such as Côtes-du-Rhône, Gigondas or Madiran.
Types Of Charcuterie To Consider:
Prosciutto: Probably the most recognizable pork offering on the list. Each region of Italy has its own signature recipe and flavor profile, but the most common are from Parma, Tuscany, and San Daniele. Culatello is a boneless cousin of prosciutto with a higher meat-to-fat ration. If you’d like to avoid the fat, Spanish lomo and Italian lonzaare alternatives made with pork loin.
Soppressata: We like to think of soppressata as the adult pepperoni. This salumi is generally made from dry-cured, coarse ground pork with red pepper flakes from Southern Italy, though regional variations do exist.
Finocchiona: Packed with fennel seeds, this skinny Italian salami was first created during the Renaissance. If you’re not a fan of anise, try French saucisson sec, made with garlic and pepper.
Chicken Liver Mousse: This creamy, butter spread is a nice introduction pâté for those who are new to offal.
Pork Rillette: If you love pulled pork then this is for you. This rillette is slow cooked with spices, cut up, often pounded into a paste and topped off with rendered fat.
Speck: This lightly smoked prosciutto comes from Northern Italy. Also, worth getting is guanciale, cut from the jowl, or a spice-cured fatback called lardo.
Chorizo Picante: A Spanish pork salami, chorizo picante is spiced with hot paprika, not to be confused with the fresh chorizo sausages of Latin America.
Coppa: Short for capocollo, coppa is an Italian and Corsican dry-cured pork neck and shoulder salume (capo is Italian for head, while collo means neck). A spicy version is also available.
Duck Rillette: In this rillette, duck leg confit is shredded before being mixed with spices and Armagnac. It’s then crowned with duck fat, which is more delectable and slightly lower in saturated fats than pork.
Mousse du Périgord: A signature creation of Les Trois Petits Cochons, a famed charcuterie formed in New York City’s Greenwich Village, this blend of chicken and turkey livers is infused with herbs and bits of black truffle. Expect a bite that’s silky and smooth, with a top layer of aspic, a meat jelly.
Jamón Ibérico de Bellota: This is where jamon reaches its peak. It’s a Spanish ham where the pigs are allowed to graze acorns and herbs freely, which gives the meat a very unique aroma. A more affordable version is jamón serrano. For a woodsy addition, Bauernschinken is a similar option that’s smoked with juniper.
Bresaola: An air-dried beef round from Northern Italy’s Lombardy region.
Black Truffle Salami: Creminelli offers a tartufo salami that’s delicious. It’s embedded with summer truffles whose flavors and aroma integrate beautifully with the pork.
Rabbit Rillette: Versions of this rillette can be perfumed with juniper, mace and/or thyme. Rabbits aren’t as fatty as other animals, so these are often topped with duck fat.
Pâté de Campagne: Country pâté can be tough for some people because of its visible parts of offal and fat. Trust in a high-quality pâté that showcases beautiful chunks of ham. For an impressive upgrade, try pâté en croûte, a rustic loaf of pâté wrapped in pastry.
Tips For Serving:
Charcuterie can be enjoyed as an appetizer or a meal. If you want prosciutto for breakfast, go for it. For entertaining, charcuterie is a popular option because it can be put together ahead of time and covered with plastic wrap.
Remove all inedible material like twine, cloth, and tough salami casing before slicing.
Cubes are fine for cheese and cold cuts, but chunky charcuterie might be hard to bite or deliver too much salt per portion. Salted cured meats are best sliced thin and served immediately.
When you place charcuterie, drape each slice like you just shaved it yourself. Not only does it look attractive, it keeps each piece separated so that guests won’t struggle to peel them apart.
Choose a flat board or platter so everything can get picked up with tongs or a fork. It’s especially important if anything needs to be sliced, like a loaf of pâté.
Lipped, round serving trays are great if there are jars, small bowls, or ramekins that may be prone to slipping. To prevent small containers from sliding, wet a small cocktail napkin and fold it so it is hidden beneath the container.
Eat sliced meats with your hands, forks, or toothpicks. Don’t forget a knife for the pâté and rillettes.
Have fun with thin sliced meats by wrapping them around melon, asparagus, batons of cheese or grissini.
Since charcuterie tends to be in the red-brown range of the color spectrum, lay down a bed of sturdy greens like arugula as a base. In addition to being visually impressive, it makes cleaning much easier.
Invite cultured butter and cheese to the party. Let butter soften to room temperature so it’s easy to spread. Cheese from the same regions as your meats will complement each other nicely.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
Tiny New York Kitchen Has Been Hard At Working Baking For The Holidays
Some people are natural bakers and some people learn as they go. I’m guessing that most people are the “learn as you go” types. Here are some little things that, are not giant revelations, but are useful tips to help you through your holiday baking.
Unwrap Butter Before Bringing To Room Temperature
Many recipes call for softened butter and if you’re using it, here’s a trick. Instructions for softening butter usually directs one to leave the butter on the counter until it reaches room temperature. It’s much better to unwrap the butter straight from the refrigerator and let it soften in the mixing bowl. When butter is cold, it lifts cleanly off the wrapper as opposed to much of it sticking to the paper and the mess it makes.
Use Butter Paper To Grease Pans
If you don’t unwrap your butter when cold and you have butter-globbed butter wrappers, use them to grease pans.
Use A Large Slotted Spoon To Separate Eggs
For separating eggs, break the whole egg into a small-size bowl. Grab the yolk with a metal slotted spoon. Use the wall of the bowl to help and let the white slink off the edge of the spoon, jiggling if the white is stubborn. The white doesn’t actually go through the wholes of the spoon, but the holes somehow seem to facilitate their departure. Do one at a time and transfer each one after so as not to taint the batch should a yolk break. If you are using just the whites and don’t need the yolks right away, stick them in the freezer for later use.
Use The Right Kind Of Measuring Cup
Use spouted cups for the measuring of wet ingredients. Use the scoop/cup type for dry ingredients. It’s hard to get an accurate amount of flour or sugar in a big glass measuring cup, and it’s hard not to spill oil or water when it’s filled to the brim in a scoop measuring cup. For wet ingredients, get to the eye level with the quantity marks and make sure they are even. For dry ingredients, spoon ingredients into the cup and then level it off with a knife.
Better Yet, Use A Scale
Unlike the rest of the world, American recipes use cups for measuring. Baking can be an exact science and as long as the recipe includes weights the scale is the most accurate way to measure.
Don’t Measure Over The Bowl
If you measure your ingredients over the bowl you just may get more in the bowl than you intended. Measure to the side of the bowl, even if it means having to wipe up a few grains of salt from the counter.
Know Your Oven’s Moods
Each oven heats differently. Ovens have hot and cool spots, which might explain uneven baking. Get into the habit of moving shelves around (middle rack is a good bet) and setting a timer to rotate pans halfway through baking. Test your oven by turning your oven to 350 F degrees, line the racks with slices of white bread and cook until they start to toast; remove them and analyze the results for a pattern. Are they even? Are the ones from the back darker than the rest?
Use An Oven Thermometer
Your oven dial may not be giving you an accurate read. The best way to avoid this is by purchasing an oven thermometer that sits inside the oven. Many bakers do this and having the ability to monitor the temperature in real-time allows you to adjust as needed.
Candy Thermometers
All candy thermometers are not created equally. Here’s how to calibrate your candy thermometer: Put the candy thermometer in a pot of water and bring it to a rolling boil, with constant and vigorous bubbles. The boiling point for water is 212 F (100 C), which is what your thermometer should read (if you are at sea level). You can leave it in there for a few minutes to make sure the reading is accurate.
Dark And Light Pans Are Not Perfectly Interchangeable
Are your cookies always overdone on the bottom? Are your roasted vegetables not getting browned enough? This one makes perfect sense. Dark pans absorb heat, light pans reflect it. Use light pans for cookies and cakes that don’t want a brown crust. Use dark pans for roasting vegetables, making pizza, or baking anything in which you want more of a crust.
Swapping Pan Sizes And Shapes
You might now want to use the pan that the recipe calls for. Pick up a copy of, Joy of Baking, and use the Baking Pan Sizes page. It has a list of every pan and its capacity, so that you can switch things around and swap pans with compatible capacities or adjust if needed.
Wear An Apron
Your apron will take a beating, but it will save your clothes!
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
Serve sugared cranberries in place of nuts or use as a garnish for cakes, pies, or cocktails. If you don’t have superfine sugar then make your own by pulsing granulated sugar in a food processor for about a minute.
“Work With What You Got!”
©Tiny New York Kitchen © 2019 All Rights Reserved
