The Complete Plate. Lauren KlukasЧитать онлайн книгу.
foods as good or bad. Instead, indulge only in treats that you really enjoy and listen to your body’s feedback system for cues that you’re full.
Find activities you enjoyWe often eat for reasons other than hunger, including stress or boredom. Engage in fun, easy-to-do activities (such as bubble baths, sketching, reading) to replace eating in these situations.
self-controlYour body is full, your sweet tooth is satisfied, but you can't stop eating. Try a strong mint or even go and brush your teeth—mint suppresses the need for munchies—plus the thought of orange juice after brushing your teeth is an instant turnoff!
Fill up on fiberAre you going to an event where you know there will be a beautiful assort-ment of yummy goodies? Control your urges by consuming a high-fiber, protein-rich snack like half a banana with a nut butter before you head out.
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Pantry andFreezer Staples
A well-stocked kitchen will have you whipping up your favorite meals in no time. To reduce time and save money (through bulk shopping), be sure your pantry and freezer are always filled with these must-haves.
Dried Herbs and Spices
Basil
Black pepper
Chili powder
Chipotle powder
Cinnamon
Coarse garlic salt
Coriander
Cumin
Dry mustard
Fennel seed
Garlic powder
Ground ginger
Nutmeg
Onion powder
Oregano
Paprika
Rosemary
Salt
Taco Seasoning (page 286)
Thyme
Turmeric
Canned Goods
Black beans
Coconut milk
Coconut water
Tomato paste
Vanilla almond milk
Seeds, Grains, Nuts
Chia seeds
Flaxseeds
Pistachios
Pumpkin seeds
Quinoa
Sunflower seeds
Toasted sesame seeds
Wheat germ
Wild rice
Baking
All-purpose flour
Almond flour
Baking powder
Baking soda
Blackstrap molasses
Cocoa powder
Cornstarch
Honey
Pure maple syrup
Unsweetened shredded coconut
Vanilla extract
Whole grain flour
Vinegars and Oils
Balsamic Reduction (page 286)
Balsamic vinegar
Grapeseed oil
Natural rice vinegar
Safflower oil
Sesame oil
Sunflower oil
Truffle oil
Vegetable oil
Miscellaneous
Chicken Stock (page 287)
Cooking spray
Dark chocolate
Dried apricots
Low-sodium soy sauce
Mayonnaise
Nutritional yeast
Popcorn kernels
Sun-dried tomatoes, dry-packed
Sriracha
Frozen
Corn
Mango
Strawberries
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Essential Equipment
Sure every home is stocked with the basics: knife sets, food processors, and common pots and pans, but setting up your kitchen with these appliances and tools will make the cooking process all the more fun and efficient.
Hot air popcorn maker
Air-popped popcorn is a regular snack in the meal plans, and the hot air popcorn maker allows you to prepare popcorn without oil. If you don’t own a hot air popcorn maker, see page 287 for how-to instructions.
hot/cold travel mug
Smoothies are a regular snack in the meal plans. A 12-hour hot/cold travel mug will keep your smoothie cold while you’re at work or away from the house.
Mandoline
A mandoline helps to cut ingredients evenly and helps save time when there is a lot of chopping to do.
Rice cooker
The rice cooker can be used to prepare quinoa as well as rice. Most rice cookers have a delayed start time so you can have perfectly prepared rice when you walk in the door at the end of the day.
Scale
Invest in a scale to help control your portions. You can often find a simple and inexpensive digital scale at your local grocery store.
Slow cooker
Plan your slow-cooker day for nights that you know are going to be busy. Whether you need to work late or you have three kids who all have different activities in the opposite ends of the city, there is always that one night a week when we default to eating out—simply out of convenience and haste. If you can better prepare at home, you can enjoy your restaurant meals on far less hectic occasions.
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What Are You in the Mood For?
For the more adventurous spirit, peruse the pages and find inspiration in the recipes and photographs. Or utilize this guide to help create the perfect custom meal plan for you; one that is unique to your flavor preferences and dynamic schedule. Let your cravings inspire what is on the menu. What are you in the mood for today?
Dish
Meal plan
Breakfast
Cereal, oatmeal, or parfait