Monthly Archives: September 2013

High Fibre Foods – Canned Beans are Winners

using-canned-beans-article

If you are seeking high fibre foods, then consider canned beans. In Nature, beans of all types are high in fibre. Most varieties of beans will supply 25% to 50% of your daily fibre requirements in every serving. Unfortunately, fresh beans take an hour or two to prepare. Using canned beans makes it easy to increase your fibre intake.

Why Canned Goods are Unhealthy…

One word: SODIUM. Canned goods use salt to increase their shelf life. Using canned goods in your meals will increase your sodium intake. High levels of sodium in your diet leads to heart problems and high blood pressure. :-(

The processing of fresh produce into canned goods often strips the vegetable of it’s natural vitamins and nutrients. What is the point after that? The whole purpose of eating more vegetables is the necessary vitamins and nutrients found in the vegetable. :-(

Finally, canned good producers will add artifical flavorings and coloring. These chemicals are designed to make the food “LOOK” more appealing and have very little to do with a healthy diet. We suggest you spend some time reading the nutritional labels of canned goods. :-(

High Fibre Foods: Canned Beans are the Exception to the Rule

High Fibre Foods - Canned Beans

High Fibre Foods – No Salt

Like many other canned goods, canned beans are high in sodium. However, several producers sell No Salt Added varieties of beans. See Kuner’s Beans Also, “washing your canned beans” will reduce the amount of sodium. :-)

Canned beans do lose some of their vitamin content. Fortunately, Fibre levels are not sacrificed. Comparing “canned” to “fresh” reveals only a 2% to 4% decrease in Fibre. :-)

High Fibre Foods: Canned Beans are Quick and Easy

Spend a few minutes reading cookbooks or visiting websites. You will discover using fresh beans takes time. Most articles suggest one hour of cooking time. Unless you are chewing the lid off the can, opening a can of beans takes less than one minute. Washing the beans (suggested above) takes less than one minute. Heating the beans takes about 5 minutes. Healthy quick meals can be created in less than 15 minutes.

High Fibre Foods: Canned Beans are Versatile

Healthy quick meals are easy to make but often lack variety. Canned beans, on the other hand, can be used in many different recipes. Here are a few examples:

  • Salad with Beans – Add a can of beans to your favorite salad recipe. Use a dark colored bean to add a visual contrast in your salad.
  • Beans in Soup – Add beans to your favorite soup recipe. Soups should use similar colored beans. Chicken stock should use light colored beans. Beef stock should use dark colored beans. Again, all beans are high in fibre.
  • Beans and Rice – Beans and rice are a great compliment to almost any entrée.
  • Refried Beans and Tacos – Use refried beans when making tacos.

High Fibre Foods: Related Articles

Chart of High Fibre Foods – Mayo Clinic

Top High Fibre Foods – Today’s Dietitian

Spice Rack Ideas – List of Spices You Need

Spice Rack Ideas | List of Spices You Need

Spice Rack Ideas – The Essential List of Spices for your Kitchen

The best spice rack ideas for a beginner is to keep it simple. Eventually, you will expand your list of spices. More experienced cooks should use this guideline to organize their list of spices. The goal is simple: Create a Great Spice List. Your food will taste better.

Spice Rack Ideas: Where Do I Start?

Lets start with taking inventory. What do you have on your shelf now? Divide your spices into 4 piles: Spices with the word “Salt”, Spices with the word “Powder”, Spices with the word “Pepper” and Everything else. Inspect the containers for expiration dates. If any of your spices are near or past their expiration date, then throw them away. Generally, spices do not spoil but over time they will loose their potency.

😉 In some ManCaves the spice can become “rocks” of hardened mass. Throw these away or you can use them as practice golf balls.

Spice Rack Ideas: The “Salt” Spices

One of the best flavorings in cooking is salt. Many of the best recipes use salt. Unfortunately, Salt is also a major factor of a unhealthy diet. Throw out any jars of Garlic Salt or Onion salt. Choose to use fresh Garlic and Onions. Fresh spices deliver much more flavor to your recipes. Fresh spices eliminate Sodium in your diet. Try brands like Mrs Dash that are salt-free spices. Keep one container of standard table salt and a salt grinder with either rock salt or sea salt. Sodium is a leading cause of high blood pressure. :-(

  • Standard Table Salt
  • Salt Grinder with Sea Salt
  • Mrs Dash Garlic & Herb (instead of Garlic Salt)
  • Mrs Dash Onion & Herb (instead of Onion Salt)

Spice Rack Ideas: The “Powder” Spices

Powdered spices are essential in cooking. They will lend unique flavoring to recipes. Chili powder, Cumin, and Cinnamon are the “Big 3”. Again, rid your spice rack of Garlic and Onion powder. Always choose fresh Garlic and Onion. You may wish to explore a Cajun powder or a Tex-Mex powder. Be sure to read the Sodium levels. Powder spices often contain high levels of sodium.

  • Chili Powder
  • Cumin
  • Cinnamon

Spice Rack Ideas: The “Pepper” Spices

Pepper spices create bold flavors in recipes. Experienced cooks use “pepper” spices often. Crushed red peppers, Lemon pepper, Cayenne pepper and good old black pepper are necessary staples of your spice rack. A pepper grinder with whole pepper seeds adds even more flavor and appeal to your recipes. Specialty Pepper spices are available but are usually more expensive. I will buy them occasionally if I see them on sale.

  • Crushed Red Peppers
  • Cayenne Pepper
  • Ground Black Pepper
  • Pepper Grinder with whole Pepper
  • Lemon Pepper

Spice Rack Ideas: “Everything Else” Spices

This pile will contain mostly flakes, seeds, and leaves. Basil, Bay Leaves and Parsley flakes will compliment many dishes. These types of spices are mainly used as last-minute toppings to add color and appeal to you recipes. Use fresh Basil or Parsley for cooking purposes. Oregano and Italian Seasoning will boost any Italian recipe. This spice category also contains your “Dry Rubs” used mainly for grilling. Our favorite is Grill Mates from McCormick.

  • Basil
  • Bay Leaves
  • Parsley Flakes
  • Oregano
  • Italian Seasoning
  • Mrs Dash Extra Spicy
  • Dry Rubs – Fish, Beef and Chicken

Spice Rack Ideas: Related Spice Rack Items

Many seasonings are liquid. They are often not treated as “spices”. However, you should make them part of your list of spices. Include some type of hot sauce like Tabasco Sauce or Frank’s RedHot Sauce. Balsamic, red wine and cider vinegar are common recipe ingredients.

  • Hot Sauce (Tabasco or Franks RedHot)
  • Vinegar (Balsamic, Red Wine and Cider)

Spice Rack Ideas: Our Full List of Spices

  • Standard Table Salt
  • Salt Grinder with Sea Salt
  • Mrs Dash Garlic & Herb (instead of Garlic Salt)
  • Mrs Dash Onion & Herb (instead of Onion Salt)
  • Chili Powder
  • Cumin
  • Cinnamon
  • Crushed Red Peppers
  • Cayenne Pepper
  • Ground Black Pepper
  • Pepper Grinder with whole Pepper
  • Lemon Pepper
  • Basil
  • Bay Leaves
  • Parsley Flakes
  • Oregano
  • Italian Seasoning
  • Mrs Dash Extra Spicy
  • Dry Rubs – Fish, Beef and Chicken
  • Hot Sauce (Tabasco or Franks RedHot)
  • Vinegar (Balsamic, Red Wine and Cider)

Spice Rack Ideas: Related Articles

The Well Stocked Kitchen

The 10 Essential Spices for Stocking Your Pantry

Basic Spice Checklist

Danger – Man in the Kitchen | Cooking for Guys Humor

Danger - Man in the Kitchen | Cooking for Guys Humor

Learn Where to Hide when there is a Man in the Kitchen.

You know you are a Man in the Kitchen

…when anything with an edge on it is called a knife

…when 1 frying pan and 1 pot is called a complete cooking set

Let’s face it guys, our toolbox in the garage is better stocked than your kitchen. Get the wallet out and buy some nice kitchen tools. Good knives, good pans, a few plates and maybe even a set of wooden spoons. Don’t forget a decent cutting board. If it makes you feel better, make your own cutting board.

You know you are a Man in the Kitchen

…when your stovetop has two temperatures: High and Off

…when the only time the oven is used is when the furnace goes out

Cooking is part science and part artistic. Even a can of soup or a box of macaroni & cheese can taste 10 times better if cooked correctly. Burning or boiling everything is not the answer. Try a lower temperature and for God’s sake, cook something in the oven. (Frozen Pizza doesn’t count)

You know you are a Man in the Kitchen

…when everything that is GOOD comes from a can, box or jar

…when cheese makes everything taste better and more cheese makes it taste more better

Listen up guys. I am only going to say this once. The grocery store has a fresh vegetable section, a deli, and dairy section. And you know what? All the best looking women hang out in those areas. So why are you shopping in the canned goods? I know…because all that is good come a can, box or jar. It is the way we are trained.

You know you are a Man in the Kitchen

…when your only cookbook is on the refrigerator and is titled 1-800-EAT-PIZZA

…when a can of chili, two beers and a bag of chips is a delicious feast

I need you to take a leap of faith. There is more to life than beer, football, cars and hot looking women. Don’t get me wrong. I tailgate, I am a sports nut, I drool over the ’67 Vette and I want my very own Victoria Secret model but we need to appreciate spinach, snap peas, and fresh tomatoes with an equal amount of enthusiasm.

You know you are a Man in the Kitchen

…when your only spices are garlic salt, onion salt and powdered cheese

…when the ashes from a cigarette count as a spice

The kitchen can be your path to a healthy lifestyle. Being a good cook is nothing to be ashamed of and your wife or girlfriend will appreciate the occasional “helping hand” in the kitchen. Chop a few cloves of garlic, slice a tomato, or maybe even prepare a whole meal for someone special.

Ok, I have had a little fun at your expense but I was there. I was the “Man in the Kitchen” for 40 years. I still burn the toast, I still eat canned foods, and I still make mistakes in the kitchen but I have taken control over my diet. I cook well, I eat well and most importantly I live well.

Related “Man in the Kitchen” Articles

Art of Manliness – Men in the Kitchen

The Role of a Man in the Kitchen

Cooking for Men – Learning to Cook

Cooking for Men | Learning to Cook

Cooking for Men – Learning to Cook

Cooking for Men is like a foreign language. As boys, we never learned how to cook. We were not concerned about easy healthy meals. We usually learn to cook single items but usually nothing fancier than some breaded chicken. For the most part, mothers, girlfriends and wives do the whole healthy cooking thing. And for the guys who remained single or got divorced or found themselves living alone, cooking was a box, a can and some meat. Finally, after many years, we realize that our eating habits play a vital role in our overall health. Now we stand in our kitchens without a clue.

Learn to Cook: Getting Started…

Believe it or not, you have already taken the first step by visiting this website. We are dedicated to teaching guys how to cook. Your next step is to “Clean House”. Throw away your pots and pans. Remove the food from your shelves. Unload the refrigerator. You need to build a good kitchen toolbox. You need to stock your cabinets with healthier food. You need to fill your refrigerator with freshness. Every food you love and anything you eat regularly has a healthy alternative. We are not asking you to sacrifice any food. We are asking you to get rid of the junk. We are asking you to learn to create easy meals with healthy ingredients.

Cooking for Men: Lesson One – “Fast Food Challenge”

Typically, single men regularly eat at Fast Food establishments. If you compile a list of healthy food, not a single item from a single fast food restaurant would ever appear on that list. But the “fast food” temptation and the convenience of the drive-thru window seems to override our desire to eat healthy. So your first cooking lesson is the “Fast Food Challenge”. Here is how it works:

  1. Buy Your Favorite Fast Food Item. Pizza, Hamburgers, Tacos, whatever…
  2. Bring the food home. Set Your Food on the Table. Study it. Identify the Ingredients.
  3. Now Eat your food! Remember how it tastes.
  4. Buy the same ingredients from the grocery store.
  5. Cook the ingredients and attempt to recreate the “Fast Food” in your kitchen.
    Note: Do not be discouraged by early failures.
  6. Eat your recreated fast food and ask yourself “Does it taste better?”
  7. Repeat these steps until your answer is a resounding YES!

Cooking for Men: Lesson Two – “All Fresh Meal”

Cooking for Men | Learning to Cook

Your next challenge is to create a meal with all fresh items. Nothing prepackaged, nothing from a can or a box. Do not use the microwave. Simply cook something “all fresh”. Salads are a good choice but remember no prepackaged salad dressings or prepackaged cheese. Chicken and rice is also simple. The goal is not to have you eat boring food but rather to pay attention to the ingredients you are adding to your recipes. Here are the rules:

  1. Go to the grocery store. Buy only fresh ingredients.
    No Canned Goods, No Frozen Items, No Prepackaged Items
  2. Create a simple one-plate meal. Do not use the microwave!
  3. Eat the simple meal. Remember how your simple recipe tastes.
  4. Resist the temptation to supplement your meal with junk food.

The point of this challenge is to develop an appreciation of fresh ingredients. Go to bed hungry one night. That is all we ask!

Cooking for Men: Lesson Three – “The Complete Meal”

The complete meal takes planning. You need a main dish, a vegetable, a salad, some bread or rolls and drinks. Be involved in every decision about the meal. If you want wine, research which wines go well with your main dish. Choose a vegetable that compliments your main dish.

  1. Plan your complete meal. Build a shopping list. Go shopping.
    Your meal should include:
    – A main dish with some type of meat
    – A vegetable side dish (choose a fresh vegetable – not frozen)
    – A small dinner salad
    – Some type of starch (potatoes, rice, etc.)
    – Some fruit (think dessert!)
    – Something to drink (wine, tea, lemonade or water)
    Note: Feel free to “cheat” a little. Canned tomatoes or beans. Prepackaged salads and dressing.
  2. Choose one or two spices to use only. (Do not over-spice)
  3. Prepare your “complete meal”. Avoid using the microwave. Attempt to cook everything.
  4. Assemble your “complete meal” on plates and in bowls.
  5. Eat the food at your table. (not in front of the TV or in your favorite lounge chair)
  6. Clean up. Put away leftovers. Wash the dishes.

The point of this challenge is appreciate how food blends together. Far too often we focus on a single taste. I want extra peperoni, I want a chili burger, I want Dorito tacos. Learn to see a complete meal.

Cooking for Men: Slow and Steady Wins the Race

Learning to cook takes time. You will still be eating out, going to barbecues, tailgating, and pretty much doing everything you did before. Start by eating healthy once a week. By the end of the year, you will enjoy spending time in your kitchen creating an easy healthy meal. I encourage you to visit Chef ManCave anytime and explore the many articles about cooking for men, eating healthy, creating easy healthy meals and choosing healthy foods.

Cooking for Men: Cook Well, Eat Well, Live Well

Cooking for men and learning to cook is about having fun and eating healthy. I created a snack called “Muddy Little Footballs” that I make for tailgate parties. The crew gobbles them up. The snacks go great with beer. Little do they know that they are made with yogurt, spinach and no-fat cheese. Healthy is not boring. Healthy is not tasteless. Healthy is healthy.

Cooking for Men - Muddy Little Footballs

Cooking for Men – My “Muddy Little Footballs” – Great Snacks at Tailgate Parties

 

 

 

 

 

 

 

 

Cooking for Men: Related Articles

List of Essential Kitchen Utensils – The Kitchen Toolkit

List of Essential Kitchen Utensils

Building a Kitchen Toolkit begins with the list of essential kitchen utensils. Read more and create a great kitchen.

A Fresh Start

Start with throwing away everything you own with a few exceptions. Throw it away, give it away, put it on Craig’s List. Our experience shows that most people buy the cheapest utensils they can find and use them forever. Time for a Kitchen Utensil makeover. Makeover Budget: $600.00

Visit the ManCave Kitchen Shop for Great Deals at Amazon

Chef ManCave List of Essential Kitchen Utensils

List of Essential kitchen utensils - Knives

• Cooking Knives are the first step in becoming a good cook. A set of professional knives can cost over $1000 dollars. Don’t bother with the high end knives. They are too expensive. Instead focus on 3 or 4 average quality knives that cost about $20 a piece. Remember to buy a knife sharpener too.

List of Essential kitchen utensils - Cutting Boards

• Cutting Boards are often overlooked but they end up being a key factor. The cutting board is used in preparing nearly every recipe. You should plan to buy several boards but look for good deals. ($10-$15) We have found the bamboo boards to be the most reliable. Also consider buying a variety of sizes.

List of Essential kitchen utensils - fry pans• Fry Pans are your number one cooking pans. Look for good name brands like Calphalon or T-Fal but plan to invest a little more in these pans. Fortunately the good sets last a long time. Never buy “el cheapo” brands. Also, invest in one large pre-oiled cast iron fry pan. We call them the Ford F-150 of fry pans.

List of Essential kitchen utensils - pots• Cooking Pots are a staple of a good kitchen. However, the more you learn about cooking the less you need pots. Their main use is for boiling pasta & noodles or cooking rice. Find a good starter set for around $100 and your needs will be covered. Make sure you buy a set with lids.

List of Essential kitchen utensils - Wood Spoons• Wooden Spoons will be used throughout the cooking process. We suggest wooden spoons because they do not scratch non-stick pans. Again, the bamboo sets are most reliable. You can find a good set in most department stores for about $25.00. Women notice kitchens with wooden spoons. 😮

List of Essential kitchen utensils - Mixing Bowls• Mixing Bowls are your secret weapon to great tasting food. We suggest 3 stainless steel bowls and 2 glass bowls. A set of 3 or 4 one-cup glass bowls are great for mixing small amounts of items. Plan to spend around $75.00 for the whole collection. Cooking show hosts use mixing bowls constantly.

List of Essential kitchen utensils - Stock Pots• Stock Pots are used for making soups, stews and sauces. These recipes include instructions like “Simmer for 2 hours”. That is exactly what a stock pot is designed for. We suggest a good stainless steel pot with a lid. About $35.00. For a few extra dollars, consider a “Steamer/Stock Pot” combination.

List of Essential kitchen utensils - Baking Pans• Baking Dishes are for the oven. Many recipes call for some degree of baking. Again, watch a few cooking shows. We suggest 2 glass and 2 non-stick metal dishes. Items such as baking sheets, bread pans and cupcake pans are handy but not necessary in the beginning. Plan to spend about $60.00.

List of Essential kitchen utensils - Strainers• Strainers are needed for noodles & pasta. Here you can go cheap. We bought our strainers at the dollar store. While we are on the topic, the dollar store is good place to shop for the small utensils needed in the kitchen like a bottle opener, cheese grater, kitchen towels and pot holders.

List of Essential kitchen utensils - Storage Containers• Storage Containers are needed for the leftovers. Also, we use them for storing soups and sauces. Establish a good collection of different sizes and shapes. Try to find containers with air-tight lids. They will keep food fresher.


Visit the ManCave Kitchen Shop for Great Deals at Amazon

Parting Thoughts

We are always tempted to add to this list and many people disagree with our list. But we tried to minimize the list to just the essentials. At first, this list of kitchen utensils looks daunting but with some planning and dedication you can build a good kitchen toolbox in less than a week. (Kitchen Toolbox Budget: $600.00)

Tip for Men: Invite a lady friend to help you shop for these items. Women are great shoppers. They know the best stores. They know how to find fabulous deals. Have them read our list. Most likely they will disagree with many items and want to add other items. Listen closely to their suggestions. Explain your cooking goals and the $600 dollar budget.

Related Articles

The Kitchn’s Guide to Essential Prep Tools & Utensils

The Beginner’s List of Kitchen Utensils

Cooking Utensils List That Every Kitchen Needs

 

Best Nonstick Ceramic Pans : Healthy Green Safe Cookware

What is the Best Nonstick Ceramic Pan?

Best Nonstick Ceramic PanHealthy Green Safe Cookware is the latest “craze” in the world of cookware. It is advertised as healthy, eco-friendly, chemical-safe cookware. But we want to know…
• A) Does it work as advertised?
• B) Is it really safer and healthier?
• C) Is it worth the extra expense?

The answers can be found in this article. You may be surprised at a few of them. Check out the reviews of the new Ceramic Nonstick  pans. Learn to buy the best nonstick ceramic pan. Make your kitchen a healthier safer place.

What is Ceramic Nonstick?

Traditional nonstick coating like Teflon has high levels of PFOA and PTFE. Both chemical compounds have been linked to an increased risk of cancer. At the very least, health experts agree PFOA and PTFE compounds are not good for your health. Enter Ceramic Nonstick! Instead of using materials like Teflon, the cookware manufacturers will use natural ceramic materials to coat their pots and pans.

Good News: Ceramics are 100% PFOA and PTFE free.
Bad News: Ceramic coating costs more and can flake or peel like traditional nonstick compounds.

A quick Google search will reveal dozens of manufacturers who claim to produce Ceramic nonstick cookware. Be careful when buying your “Green” pans! They are not all made the same. You may be disappointed.

Best Nonstick Ceramic Pan Reviews

OrGreenic Ceramic PanOrGREENic Cookware is heavily advertised on TV and sold in many stores such as Target and Walmart. Often OrGREENic is the first Ceramic cookware people see. They learn about the health benefits of ceramic coating from their infomercials and advertising. However, like many “Seen on TV” products, the OrGREENic product is poorly manufactured which is a nice way of saying that it is cheap. Before buying this pan, watch this video. OrGreenic Review
Our Recommendation: SKIP IT


Bialetti Ceramic CookwareBialetti Cookware introduced their “Aeternum” line of ceramic PFOA/PTFE-free products. Building on their quality aluminum pan manufacturing, Bialetti produced a ceramic coated set of cookware. They advertised heavily in popular magazines such as Bon Appetit and Redbook. Early on, the reviews were fabulous but as time wore on, many people became disenchanted with the quality of the pans. They cited the ease at which the coating scratched, flaked and peeled. Our Recommendation: SKIP IT


Zwilling Ceramic PanZwilling Spirit Cookware line of ceramic PFOA/PTFE-free products is made by J.A. Zwilling the famous German kitchen knife manufacturer. Their attention to detail and quality production make these pans some of the best in the world. These pans rarely suffer the same scratching and peeling issues of lesser quality pans. However, they are roughly three times as expensive as the lower quality cookware. Our Recommendation: BUY (if you can afford it)


Denmark Tools Ceramic PanDenmark Tools for Cooks is a relative newcomer to the ceramic PFOA/PTFE-free market. We first ran across these pans on a recent trip to Bed Bath and Beyond. We were intrigued by the high quality look and free of the pans and the budget price. (~$20) We thought it would fail in our kitchens but thus far it has held up well in all our testing. As a newcomer, you won’t find many reviews of this product.
Our Recommendation: BUY (Great Entry Level Pan)


Best Nonstick Ceramic Pan Review

Bialetti Aeternum Pan $29

Best Nonstick Ceramic Pan Review

Zwilling Spirit Pan $99

Best Nonstick Ceramic Pan - Emril All-Clad

Emril All-Clad $39

 

Hamburger Nutritional Facts – Is Ground Beef healthy?

Hamburger Nutritional FactsAll you have to do is drive down any Main street in the US and you will inevitably pass a fast food hamburger restaurant. Americans consume an amazing quantity of hamburger every year. Experts do not expect the numbers to decline any time soon. We make hamburger helper, tacos, and sloppy joes with ground beef. Yet, very few people ever look at the hamburger nutritional facts.

Because I love using ground beef in many of my recipes, I decided to explore the world of hamburger. I wanted to know what my options & alternatives were. I wanted create a  healthier hamburger.

Healthy Fast Food Options?

The fact is simple. Most fast food options are inherently unhealthy, especially hamburgers. We buy the hamburgers because they are fast, inexpensive and filling. But yet the fast food hamburger nutritional facts are appalling.  They are perhaps the least nutritious foods you can consume. And when you add the bun, the pop and French fries, you have a meal that makes nutritionists cringe everywhere. A documentary called Super Size Me highlights the health pitfalls of a fast food diet.

Is Fresh Hamburger Healthy?

Many people justify eating hamburger because they buy it fresh. And in the last few years, more and more supermarkets offer lean hamburger that features far less fat and sodium. We wondered if there was a nutritional difference between the different “cuts” of hamburger. Here is what we found. (see below)

Hamburger Nutritional Facts

Grade of Hamburger Fat Content Sodium Level % of Iron Approx Price USD
Hamburger 40% Fat 20% Sodium 0% Iron $2.50/lb
Ground Round 34% Fat 17% Sodium 2% Iron $2.75/lb
Ground Chuck 22% Fat 17% Sodium 5% Iron $3.00/lb
Ground Sirlion 13% Fat 12% Sodium 9% Iron $3.75/lb
Lean Sirlion 7% Fat 10% Sodium 9% Iron $4.50/lb
Hamburger Cookbook - Hamburger Nutritional Facts

Hamburger Recipes

Hamburger Press - Hamburger Nutrional Facts

Weston Hamburger Press

Is Ground Beef Healthy? – Talk to Your Butcher

We are not suggesting that you should become a vegetarian. Rather, we suggest that you focus your choice of hamburger cuts. Fast food places will always use the lower cost hamburger to help boost their profitability, as well as boost your waistline. However, when you are preparing to cook hamburger at home, we recommend that you buy the highest cut you feel you can afford. Ask your butcher for a “Quarter Inch Trim”. In other words, don’t buy your hamburger based on price alone. You also need to consider the nutritional facts. We are confident that once you look at hamburger nutritional facts, you will make better choices.

 

Healthy Grocery List: How to Shop for Food

Healthy Grocery List - How to Shop for Food

Photo by Carl Dunn – All Rights Reserved

Learning to Shop for Food

Shopping for food is a skill often overlooked by many people. Men treat building a healthy grocery list, shopping for food and finding healthy food stores with little regard. They use the grocery store like an over-sized beer store. They limit their food shopping choices to canned goods, frozen foods, snack foods, beer, pop and bags of chips.

Shop the Outside of the Store

The first lesson I learned was to shop the outer parts of the grocery store. Here is where you find fresh food like vegetables, fruits, deli meat, the bakery and the butcher shop. The key to a healthy grocery list is to buy “Fresh Food” not processed foods. You need to control the ingredients going into your meals. The best way to achieve “healthy” is to buy “fresh”.

Create a Grocery List

I was amazed by how many people walk into the grocery store without a list. Creating a healthy grocery list will reduce the urge to buy whatever is “on sale” without any regard to the health factors. Develop the habit of visiting the fresh vegetable section first. Staples like onions, peppers, tomatoes and potatoes should be purchased first. Continue to “shop the outside” of the grocery store like suggested above. Finally, complete your shopping list by visiting the canned goods and frozen food areas.

Eat Before You Go Shopping

It is a proven fact that you will buy more food at the grocery store if you are hungry when you enter the store. Studies also show that people will buy less healthy food when they are hungry. Snack foods and chips are specifically packaged to appeal to your instant gratification.

Balance Price with Healthy

Everyone likes a good sale and by all means take advantage of good deals. However, it is always important to balance health with price even when buying canned goods or processed food. In many cases, for a few pennies more, you can purchase much healthier items. Learn to read the nutritional labels on the cans, boxes and bags of food.

Healthy Grocery List Shopping Guide

5 Star Rating

Healthy Grocery List Budget Shopping Guide

4.5 Star Rating

 

Value Priced Grocery Stores

One the latest food shopping trends are smaller low cost grocery stores. These stores offer many of the same features of large retail grocery stores but without the overhead of nationwide distribution. Most of these stores are localized to a certain region of the US. 

logo-aldi-xALDI Grocery Stores feature low prices without sales gimmicks or coupons. Their stores are always clean and well organized. ALDI Grocery Stores are “no frills” when it comes to specialty features like salad bars. »Aldi Store Locator

logo-gordon-foods-xGordon Food Service are retail outlets of the larger food distribution division which supplies many restaurants, commissaries and cafeterias. The stores offer bulk packaging with low pricing. »GFS Store Locator

logo-giant-foodsGiant Grocery Stores is a mid-sized grocery chain that specializes in Specialty services like in-store eateries, salad bars, catering and large selection of deli made items. »Giant Store Locator

logo-martins-xMartin’s Grocery store is similar to Giant Foods and offer weekly specials and customer loyalty rewards. On-line shopping is available. »Martins Store Locator

Your Healthy Grocery List Recap

  • Shop the Outside of the Grocery Store
  • Create a Healthy Grocery List
  • Eat Before you Shop for Food
  • Balance Price with Healthy
  • Look for Localized Specialty Food Stores