Presented by Chef Jamie Beeston – Owner/Executive Chef, Barbacoa Boyz https://www.instagram.com/barbacoaboyz/
Cooking is a ton of fun but can also be a bit intimidating, especially when preparing your own meals and navigating college life for the first time! Don’t stress – I’ve got some great tips and easy point form notes that I know will help you eat like royalty in a snap, while still giving you the time to prepare for your future!
EQUIPMENT:
First off, let’s start with equipment. There are lots of gimmicky kitchen tools out there that seem cool, but are really useless space-wasters. While you don’t need top-of-the-line stuff, getting good quality kitchen equipment will pay off in the end. Two items that are very useful are small, indoor, two-sided grills (like the George Forman grill). This is great for more than just steaks. Instapot has a smaller version of the full sized, all-in-one cooker, and as far as devices come, this one has endless possibilities – a must have. Otherwise a mini slow-cooker works as well. A mini rice cooker, electric kettle and a good fry pan with a lid are all indispensable. Don’t forget a good chef knife that you keep sharp! Here are my recommendations:
- Mini instant pot/slow cooker
- Rice cooker
- Mini egg fry pan and small pots
- Indoor grill
- Magnetic spice rack
- Mason jars for storage/glass Tupperware
- Sharp knives
PLANNING/SHOPPING:
Food shopping for some is just as mind-boggling as cooking, but if you have a plan, and a good shopping list, it can be one of the more enjoyable chores. When building your list, separate food into different groups like vegetables, starches, meats and canned/ pantry items. Next, thinking about the meals you want to prepare, start breaking down each meal item into each category. After 3 or 4 meals you will notice the lists filling up! Then also think about what spices, condiments and pre-made items you might want or need. Convenience products can help you save lots of time in the kitchen. Here are my take-away tips:
- Pick a day or two in your week to do shopping and meal prep. Schedule it!
- Know which stores in the area do price matching to save
- Download a couponing app like Flipp and browse flyers between classes
- Know your dietary needs (vs wants) and budget
- Bring strong reusable bags or a personal shopping cart with wheels to the store
FOOD:
Food is a highly personal choice for each person. We all have our go to flavours and meals but don’t be afraid to think outside the box. Being able to substitute different items is CLUTCH! These are some of my key staples that work in a ton of different ways:
Starches
- Rice/grains (brown, quinoa, bulger, jasmine)
- Potatoes (sweet, russet)
- Pasta (GF, whole wheat)
- Flour
- Oats
Meats
- Chicken (breast, thighs)
- Lean beef (ground, steak)
- Shrimp/fish
- Eggs
Veggies
- Broccoli/cauliflower (steamed, roasted)
- Onions/garlic
- Carrots/celery
- Squash (zucchini, spaghetti, butternut)
- Cabbage (white, napa, red)
- Frozen
Canned/Pantry
- Veggies (tomatoes, corn, beans/peas, mushrooms, whole corn, palm hearts)
- Beans (lentils, kidney beans, chickpeas)
- Meats (tuna, salmon, sardines)
- Coconut milk
- Pickled/fermented foods
- Honey/maple syrup
- Soy sauce
Spices
- Salt & Pepper
- Oregano
- Thyme
- Garlic powder
- Montreal steak spice/Old bay
- Chili flakes
- Paprika
- Cinnamon
- Curry
TRANSFORM YOUR MEALS:
Transforming your meals by using leftover rice and a frozen veggie mix turns into a quick fried rice before afternoon class. It’s not just a great meal, but also a fraction of the price of any burger joint! A whole roasted chicken (whether you cooked it or not) the next day can be used in endless ways. Rice and chicken stuffed in peppers, pulled chicken in a quick pasta, etc. Be free when experimenting with food substitutions. Toss things into salads and power bowls. Throw things into soups or stews. Turn things into cheesy, creamy casseroles! Here’s a food transformation. Start with:
- Grilled chicken, steamed broccoli and seasoned rice.
Use leftovers to make:
- Fried rice with chicken & broccoli: add an egg, canned/fresh/frozen veg, sauce
- Rice, chicken and lentil salad bowl: add canned/fresh/frozen veg, dressing
- Chicken & broccoli cheesy pasta casserole: add pasta, an egg, cream of mushroom soup and cheese
- Rice and chicken stuffed peppers: add an egg and cheese and stuff into hollowed peppers and tomatoes
TIPS AND TRICKS:
Things to remember that work with tons of different foods:
- Turn things into salads/salad bowls
- Throw things together in a soup or stew
- Throw things together in a cheesy or creamy casserole
Chia Seed Pudding
*****
Best quick and nourishing breakfast or snack
This is super easy, loaded with protein and other nutrients, and you can make a few ahead of time for efficiency! It’s a great, on-the-go breakfast item or afternoon snack. And it’s really only 3 ingredients. If you want to sweeten it, I would go with a great quality maple syrup or honey, which are both full of nutrients.
It all comes down to the ratio of chia seeds to milk. You want to use 3-4 tablespoons of chia seeds per 1 cup of liquid. I used almond milk for this occasion, but you can try it with coconut milk or another favourite.
Now, you don’t have to, but I did blend this to quicken the thickening process and to blend in the blueberries. Otherwise you can mix it evenly without the fruit, pour into mason jars and leave in the fridge for at least an hour to thicken. You can keep it in the fridge for up to 3 days and mix it with fresh/dried/frozen fruit, coconut flakes, cocoa powder or other favourite toppings when you’re ready to eat it.
Tools needed:
Blender
Mason jars with lids (1-2 cup size)
Ingredients:
Chia seeds, 3 tbsp
Almond milk, 1 cup
Maple syrup
Add-ins: Frozen blueberries
Have fun and experiment with your favourite flavour combos.
Fritata
*****
Best use of any ingredients
This recipe is so easy! Anytime, anywhere you want something but don’t know what… well if you have eggs and a bit of cream of milk, you have a ton of options. Fritata is one of the easiest, underrated dishes that is better than just scrambled or fried eggs.
This dish can be done stove top with a bit more skill and patience (and a lid) but it’s easier to get it going on the stove top and pop it in the oven for 15 minutes.
Besides the eggs and the cream (you can substitute/omit the cream/milk and this will cook just as well) let your imagination or your leftovers guide you as to what you should add! Don’t forget cheese and other toppings in the fridge. Just don’t add too many ingredients. Less is more.
Remember, don’t over think it. This is a quick breakfast, lunch, or even dinner that shouldn’t require much thought, just a bit of hunger. Enjoy!
Tools needed:
Deep medium-sized non-stick fry pan
Oven set to 375∞
Spatula
Ingredients:
Eggs, 8-10
Butter/vegetable oil
Cream/milk, 5 tablespoons
Broccoli (roasted from last night’s dinner), 5 oz approx.
Cheddar (or other) cheese, 2 oz diced
Salt and pepper, pinch of each
Beat eggs until whites and yolks are completely emulsified. Season with salt and pepper and anything else. I’m using some Cajun dry spice mix.
Warm your pan on medium heat and get your butter nice and melted. I use a touch of vegetable oil to help the butter not burn as easy. Bring the heat up to medium high and wait a minute for it to get hot. Pour your egg mixture into the pan. Let the egg set a bit in the bottom of the pan and stir it up once gently. Add in your broccoli and cheese and give it another light stir to incorporate. Place it in the oven for about 15 minutes or until eggs are set in the middle. Remove it from the oven – don’t forget the handle will be burning hot so use a towel to protect yourself. Use a spatula to help slide it on to a plate.
Eat this hot now, or store it covered in the fridge, lasting 2-3 days. Be free! Enjoy!
Chia Seed Pudding
*****
Best quick and nourishing breakfast
This is super easy, loaded with protein and other nutrients, and you can make a few ahead of time for efficiency! It’s a great, on-the-go breakfast item or afternoon snack. And it’s really only 3 ingredients. If you want to sweeten it, I would go with a great quality maple syrup or honey, which are both full of nutrients.
It all comes down to the ratio of chia seeds to milk. You want to use 3-4 tablespoons of chia seeds per 1 cup of liquid. I used almond milk for this occasion, but you can try it with coconut milk or another favourite.
Now, you don’t have to, but I did blend this to quicken the thickening process and to blend in the blueberries. Otherwise you can mix it evenly without the fruit, pour into mason jars and leave in the fridge for at least an hour to thicken. You can keep it in the fridge for up to 3 days and mix it with fresh/dried fruit, coconut flakes, cocoa powder or other favourite toppings when you’re ready to eat it.
Tools needed:
Blender
Mason jars with lids (1-2 cup size)
Ingredients:
Chia seeds
Almond milk
Maple syrup
Add-ins: Frozen blueberries
Have fun and experiment with your favourite flavour combos.