Posts Tagged ‘dinner’

Help! My teenager wants to go vegan

Monday, January 25th, 2021

You want to be … what!?!

If you’re a family of meat-eaters, the announcement may come as a bit of a shock. Your first reaction might be concern: ‘what do vegans eat?’ and ‘is a vegan diet healthy?’ You might be tempted to dismiss it as ‘just a teenage fad’.

Among good company

The reality, however, is that while meat-free diets are growing in popularity right now, it’s actually a dietary choice that’s been around for centuries. From Pythagoras (the Greek mathematician who lived more than 2,500 years ago), to the artist Leonardo da Vinci to Albert Einstein, who adopted a vegetarian diet later in life, announcing that 

“nothing will benefit human health and increase chances of survival for life on earth as much as the evolution of a vegetarian diet.”

There are plenty of highly respected people – not just Hollywood celebrities! – who advocate going meat-free. 

Health benefits

Veganism takes a vegetarian diet one step further, removing other animal products such as dairy and eggs from the equation. In an era when the environmental effects of dairy farming, for example, are becoming more well-known, it’s not surprising that the vegan lifestyle is becoming increasingly popular. We want the best for our kids – and that includes their health. With 1.2 million New Zealand adults (32%) being obese (figure from the Ministry of Health New Zealand Health Survey 2016/17), and with both the Ministry of Health and the Heart Foundation recommending an emphasis on plant-based sources of protein, there is plenty of evidence that a plant-based diet is a healthy option.

It’s not just about subtraction

It’s not simply a matter of cutting meat and other animal products out of the diet. A plant-based meal plan still needs to include the necessary food groups – for example, replace animal-derived protein with plant-based alternatives, such as legumes (dried peas, beans and lentils), nuts, soy products (such as tofu and tempeh) and certain grains and seeds. All of these alternatives are easy to find in your local supermarket. They’re also easy to prepare. It will just take a little bit of research and forward-planning to become familiar with all the new options after a lifetime of cooking to accommodate meat-eaters!

Make life easier

Subscribing to a plant-based delivery service like Green Dinner Table can make life easier. You’ll get a weekly menu of vegan dishes, recipes and all the ingredients you need delivered to your door. This is a great way to lighten the load, especially if you’re already planning, shopping and cooking for meat-eaters in the family. And you won’t be short of options when it comes to dining out as a family either. There is a good selection of vegan restaurants and cafés in Christchurch, as well as an increasing number of vegan-friendly eateries with choices to suit vegans and meat-eaters alike.

Get your teen in on the action

But, of course, it shouldn’t all fall on you. If your teenager is keen to eat vegan food, it’s a good opportunity to set them up with a lifetime of healthy habits by getting them involved in meal planning and prep. Encourage them to do some research into how to plan a healthy vegan diet, choose some recipes and help with the cooking. And it’s also a great opportunity for the rest of the family to start eating healthier. Make some of the family meals meat-free and boost everyone’s vege intake – after all the New Zealand Health Survey revealed that only 38.8% of New Zealand adults eat the recommended 5+ a day and new research suggests that the 5+ a day recommendation should in fact be increased to 10+ servings per day for the full health benefits fruit and vegetables provide!

Congrats! You’ve raised a thoughtful teen!

So, once you’ve processed the initial surprise of your teenager announcing that they want to go vegan, relax … with a little planning, eating plant-based can be a very healthy choice. And pat yourself on the back, too! You raised a young adult who is thinking about their food choices and trying to make better ones. They might inspire you to do the same!

Tags: , , , , , , , , , , , , , , , , , , ,
Posted in Blog, Kids, Teen | No Comments »

Why Cooking is Good for Us

Sunday, April 28th, 2019

Benefits of cooking at home

Cooking has been described as a form of ‘self-care.’ The simple task of taking ingredients and transforming them into something delicious helps us get in touch with our physical selves. It also helps us connect the outer world (what we feel with our senses) and our inner world (our bodies).

Prepared meals and takeaways can be high in fat, salt and sugar. When you prepare your own food, you know exactly what is going into it. At Green Dinner Table, we make our sauces fresh each week, they have less preservatives than store bought ones.

And, it’s not just about ingredients. A study published in Health Education Behaviour found that cooking benefits extended beyond nutrition. Cooking as therapy can positively influence psychosocial outcomes. Formal cooking therapy also had positive impacts on socialisation, self-esteem and quality of life.

 

Therapeutic cooking

Psychologists reported that the simple act of cooking can bring meaning to what you are doing because you get a tangible result for your efforts (i.e., a tasty dinner). This reward for doing a task demonstrates that your actions were worthwhile and have resulted in something real.

 

According to Counselor Nicole Lambert of Movement Counseling Services, “Cooking helps mental health in that it can be a creative outlet. It’s a way to channel energy, and can be used as a distraction, help build mastery in a skill, and a way to express emotions through a different medium.”

 

Caring for others

 

Yes, creating something delicious for ourselves can be motivating, but it is even more motivating when you are cooking for others. That’s why food has such strong cultural and social ties. It is how we celebrate, how we show concern in times of crisis – food is one of the main ways we show we care.

 

And, when you see how much someone else enjoys, appreciates and values something you created, it can help rebuild your sense of worth and value.

 

Easy does it

 

Easier recipes have been shown to be better for improving mental health because the process doesn’t create anxiety, but instead fosters focus, and encourages creativity and happiness. Green Dinner Table recipes are designed with this in mind. We want to make it easy for you to create delicious meals. And, having everything on hand means that you don’t have to sweat the prep.

 

In an earlier blog post, we talked about the benefits of eating as a family. Those benefits can extend into prep time too. You can ask your children to read the recipe aloud, mix the ingredients, or help tidy up. Making meal time a family event helps make it less of a chore.

 

Finding your zen

 

Cooking can bring calm, like meditation practice or mindfulness, because it helps you get into ‘the zone’. This is a feeling in which you lose track of time and focus in on the task at hand. If you battle negative thoughts or are nagged by constant worries, cooking can be a healthy way to bring peace of mind. All those relaxing feelings can help your physical body too, by easing the tension we feel when we are anxious or depressed.

 

Save money

 

Eating homemade meals is usually much cheaper than eating out or buying pre-made meals. Money can also exacerbate mental health conditions and put pressure on our relationships. Planning meals or subscribing to a service like Green Dinner Table can help you save money as we covered in an earlier blog post.

 

It’s fun!

 

That’s what originally attracted Tom to the chef life. It looked so darn fun. That surge of adrenaline after service, the comradery between cooks… You can get a bit of that in your own home when you cook – especially if you can recruit a sous chef or dishwasher to help tidy up!

 

Trying new foods you’ve never heard of before can add adventure and variety to your day-to-day. This is one of the reasons Green Dinner Table’s menus are full of interesting dishes and new ingredients. Just check out our upcoming dishes. We want you to love plant-based meals as much as we do!

 

So instead of collapsing on the couch after work, why not roll up your sleeves and jump into the kitchen? Green Dinner Table makes it easy by doing the planning and delivering everything you need to cook meals everyone will enjoy. Our weekly plans are designed to make dinner time something to look forward to.

Tags: , , , , , , , , , , , , , , , , , , , ,
Posted in Blog, Cooking tips, Family Dinner, Health, Healthy eating | No Comments »

Cook like a Masterchef with these pro tips

Monday, April 1st, 2019

When you live with a chef who will cook for you at home, life is sweet.

On the rare occasion that I do whip up dinner, it ends up taking me way longer (I still can’t chop with super speed). And, the results are pretty different, I do a pretty solid job as an amateur. That said, after more than 10 years together, I’ve picked up a few tricks from Tom. I’m delighted to share them with you, so that you hone your inner Masterchef.

1. The claw

This is the most important tip, which is why I’m sharing it first. Master this tip and you’ll never cut off the tip of your finger. Safety first!

Why?

With your fingers in this position, you run much less risk of a serious injury than if you were holding the food with the pads of your fingers. If the knife slips while you’re in this position, it will only hit against your hard fingernails. Even if it does knick the skin, the injury will be far less severe.

How?

  • Curl all the fingers and the thumb of your non-knife hand like you’re imitating an angry bear. (Roar!)
  • Keep this shape and go to your cutting board. Rest the tips of your fingers on top of whatever you’re about to cut. Your fingertips should be perpendicular to the surface of the food, with your fingernails acting like a shield.
  • Your thumb should be perpendicular to the food as well, but on the side. The thumb also helps keep the food stable while you’re cutting.

Hone your skills

This is a great video that takes these tips even further. Wield your knife like a pro:

2. Always read the recipe first

I can’t tell you the number of times I’ve made this mistake!

For Green Dinner Table meals, it’s less tricky because they are so easy and you have everything you need.

Reading a recipe through can also help you prep your kitchen space appropriately. Choose the right pots and pans or bowl to use for each step. It can also give you a sense of calm and control knowing what’s coming up.

3. Sharpen your knife

Just like your other tools around the house, you need to take care of your knife. A clean, sharp knife is much safer to handle than a dull one. Even if it’s a big chef knife!

On that note, chef knives are a wonderful tool for your kitchen and make cooking so much easier than trying to tackle big jobs with a small serrated knife or paring knife (yes, guilty! I did that until Tom came into my life and equipped me with a perfectly sized vegetable knife).

Learn how to care for your knives by following these two methods:

  • Honing: A honing steel basically pushes the edge of the knife back to the center and straightens it. It corrects the edge without shaving off much, if any, of the blade’s material.

Honing doesn’t actually sharpen the knife, but if done properly, the knife will seem sharper because the blade is now in the proper position. Honing should be done often — some even hone before each use.

  • Sharpening: Sharpening, on the other hand, is a process where bits of the blade are ground and shaved off to produce a new, sharp edge.

It can be done using a water stone. Sharpening can be done less frequently than honing — just a few times a year, depending on how much use the knife gets.

Tom does all the maintenance on our knives, but if you don’t have a chef at home, watch this video to learn how

4. Taste and season as you go

It’s not enough to sprinkle a bit of salt on your dish at the end. You need to infuse your dish with flavour throughout the cooking process. If you’re a regular Green Dinner Table customer, you’ll notice that we ask you to taste and season a few times while cooking a dish.

Here are some key taste and season moments:

  • Boiling water is salted
  • Sautéed vegetables are seasoned while cooking
  • Roasted vegetables is sprinkled with salt and pepper, as well as drizzled with oil, before cooking
  • Dishes are finished with a final seasoning to taste.

Tasting along the way can also help you build up the flavour slowly, so that you don’t overdress your dish with sauce. This method can help you achieve your desired heat when adding a spicy sauce or seasoning.

5. Learn how to cut certain foods

I always learn a few new tricks from Tom about the best way to cut a particular fruit or vegetable, but if you nail a few key ones, it will greatly reduce your prep time and give you more even sized pieces to cook with (which translates into more consistent cooking and a better end result).

Watch these videos and practice, practice, practice!

Peel and mince garlic like a pro

Three ways to chop an onion

Avocado

Be careful with that stone!!

Also, how cute are those ladies!

Mango

6. Final tip – Have a glass of wine on hand

Finally, if you are so inclined, have a glass of wine on hand while cooking. You deserve it!

Tags: , , , , , , , , , , , , , , , , , , , , , , , ,
Posted in Blog, Cooking tips | No Comments »

The Most Important Thing You Do For Your Kids

Wednesday, November 28th, 2018

Kids who eat dinner with their family are more resilient, more positive and happier.

Numerous studies show that eating together can help us maintain a healthy weight. This is an excellent time to form healthy habits. In a country where a 12.3% of children (and 66% of adults are overweight and obese), it’s something we need. One study from Stanford University reported that kids who eat family dinners are more likely to eat more fruits and vegetables than those who don’t. Plus, as teens they are less likely to be obese. They are also more likely to keep up their healthy habits once they move out on their on.

But it’s not just about what’s on the plate.

Research suggests that tone you set for dinner time is also important. Parents should approach dinner time with warmth and be ready to engage. Forget fighting over mouthfuls. Controlling, restrictive behaviours is a turn off. Literally kids will stop paying attention; negating the benefits of the dinner ritual.

And forget dinner and a show, researchers found that preschoolers who watched TV during dinner were more likely to be overweight by third grade. Tom’s wife has a firm no phones at the table rule. “She’s unapologetic about enforcing it,” said Tom. While it may be tempting to eat in front of the TV, or check our phones, it takes us out of the moment.

For the littlest members of the family, sharing dinner at the table with parents can help promote language skills. One study found that for young children, dinner time chatter boosted vocabulary more than being read aloud to. Kids who have a large vocabulary read earlier and more easily. So put down Hairy McClary, and sit up at the table together.

Dinner time gives little ones an opportunity to practice patience and dexterity. Social skills are also developed, including manners, taking turns, and trying new things. “I don’t mind if our toddler doesn’t eat everything on the plate,” said Tom. “I just ask her to try it.”

Dinner together isn’t just for the wee ones

One study from Columbia University found that teens who ate with their families were more likely to have better grades. Regular meal time is more powerful than time in school, doing homework, playing sports or doing art. Teens who ate family meals together were twice as likely to get As in school than kids than those who ate dinner together fewer than two times per week. A number of studies link family dinners with lower risk of problem behaviours like smoking, binge drinking, drug use, violence, school issues and eating disorders.

You have a captive audience, so make the most of it.

You can build self-esteem, by reinforcing common values. This is a great time to lay on the praise and build them up! Family members are better able to handle the stresses of daily life, if they can be shared. When we sit down together, we practice our communication skills, our listening skills, and we demonstrate respect. The simple question, “How was your day?” can be just the opener your child needs to share what is significant to them.

Lead by example.

Dinner is a perfect opportunity to divide tasks and deconstruct stereotypes. It’s not a surprise that Tom cooks dinner most nights for his family (he’s too darn good at it!). Often, he’ll let his toddler lend a hand. “She’s pretty good at peeling garlic,” said Tom. “I also give her things to set the table.” His wife leads the clean up crew. At Cole’s house, the roles are reversed. The point is that dinner is a family activity and a shared responsibility amongst all members of the family.

Every meal is an opportunity.

With all the benefits of eating together, it’s worth the effort. Green Dinner Table makes preparing dinner easy. With everything you need to create delicious restaurant style meals, you can focus on creating opportunities to connect with one another, rather than what’s on the plate. Sign up and see how stress-free family dinners can be.

Tags: , , , , , , , , , , , , , , , , , ,
Posted in Blog, Family Dinner | No Comments »