Food / Cooking

17 Types of Easy Food Dishes Everyone Should Know How To Preapare

Time is usually the excuse most of us have when it comes to preparing food at home. Nothing beats home cooked as the healthiest choice for continuous consumption. So in order to keep up with our health with minimal time, below are some of the many common dishes you and I should know how to prepare in less than 10 steps. Some may take an hour some may not even take a minute, but the effort required is minimal.

  1. Cereals
    1. Pour cereals from the box into a cup (recommended serving size), then into the bowl.
    2. Pour fresh milk into a cup (recommended serving size), then into the bowl and you’re done!

    Time : Less than 1 minute.

    One of the easiest to prepare breakfasts enjoyed around the world, especially kids. Provides all the fiber you need to kickstart your day. Of course, the cereal of choice should always be healthier ones, so do check out if the cereal you are taking has a good rating or not in GoodGuide’s Cold Cereal Ratings.

  2. Toasts
    1. Put 2 slices of bread into the toaster and wait for it to pop out.

    Time : 1 minute.

    The best kind of bread is wholemeal or wholewheat. White is junk. Although the front label of the package might say “12 grains” or “multi grain” to make it sound nice and healthy, but it could just be many enriched grains and not many whole grains. Only get it if wholewheat or wholegrain is the first ingredient.

  3. Spread : butter, peanut butter, cheese, etc.
    1. Scrape out about a teaspoon size worth for spreading on breads the size of your palm.

    Time : Less than 1 minute.

    Butter like any other dairy spread like cheese has saturated fat which contains vitamins A, E, K as well as a multitude of trace vitamins and minerals that calms blood sugar spikes from carbohydrates. Myristic acid, the type of saturated fat found in butter, plays a key role in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders such as viruses, bacteria, and fungi. Myristic acid has potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders.

    Natural peanut butter is another spread that we should eat often as it is a good source of protein and heart healthy monounsaturated fat. Do look for the shortest ingredient list when buying a peanut butter type. Always look for no sugar added.

  4. Eggs
    • Fried
      1. Heat up a non stick pan.
      2. Add half a teaspoon of oil.
      3. When the oil starts bubbling, crack in the egg. (Tasty Tip: add a little soy sauce instead of salt)
      4. Turn off the heat when you’ve achieved the texture you want and serve!

      Time : 5 minutes.

    • Hard Boiled
      1. Put enough water to cover just the tip of the eggs, a teaspoon of vinegar and the eggs into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
      2. Turn off the heat after boiling for 2 minutes.
      3. Cool eggs in running tap water for about 10 seconds so that you can start peeling faster. This method saves a lot of time.

      Time : 5 minutes.

    • Soft Boiled
      1. Put enough water to cover just the tip of the eggs and a teaspoon of vinegar into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
      2. Turn off the heat after it boils and immediately put the eggs into the small pot.
      3. Remove eggs at exactly 7 minutes later.
      4. Cool eggs in running tap water for about 10 seconds so that you can handle the eggs with your hands better. This method saves time.
      5. Crack the egg in half, scoop out the contents with a teaspoon and add soy sauce and pepper to taste.

      Time : 10 minutes.

      Eggs are healthy and can help you lose weight too. They are packed full of protein and the yolk is a fine source of chromium, both of which help to stabilize blood sugar levels, thus preventing in between meal hunger pangs which result in snacking. Eggs are also packed full of other nutrients like lethithin, B12, iron, zinc, vitamins A and D.

  5. Processed meat : sausage, luncheon meat, bacon, etc.
    1. Easily bake, stir fry or grill processed meat with just a hint of olive oil added to it.

    Time : Less than 5 minutes.

    I would highly discourage you from consuming any kind of processed meat due to the disastrous health effects associated with it.

  6. Salad
    • Caesar Salad
      1. In a medium bowl, whisk together 1 egg yolk, 3 tbsp lemon juice, 1 tbsp minced garlic, 1/2 tsp Worcestershire sauce, 1/4 tsp red pepper flakes, 1 tbsp Dijon mustard and 2 mashed anchovy fillets.
      2. Slowly whisk in 1/2 cup of olive oil to emulsify.
      3. Season, to taste, with salt and pepper.
      4. Place 1 large head of romaine lettuce chopped into bite sizes in a large bowl.
      5. Sprinkle with Parmesan cheese and black pepper.
      6. Drizzle with desired amount of dressing and toss well.
      7. Sprinkle top with 1 cup of croutons.

      Time : 20 minutes.

    • Coleslaw
      1. In a large bowl, combine 1/2 shredded small cabbage and 1 shredded large carrot.
      2. In a small bowl, combine 1/4 cup of mayonnaise, 2 tbsp of brown sugar and 1/4 cup of cider vinegar.
      3. Pour over cabbage mixture and toss to coat.

      Time : 15 minutes.

    • Sweet Potato Salad
      1. Boil 2 medium potatoes in salted (1 pinch) water until done. Cool to room temperature.
      2. Dice and place potatoes in a large bowl.
      3. Mix in 1/4 cup mayonnaise, 1/2 tbsp cider vinegar, 1/2 tbsp sugar, 1 tsp mustard, 1/2 tsp garlic powder and salt and pepper to taste in another bowl.
      4. Add to potatoes.
      5. Add 1 stalk of celery, 1 minced small size onion and mix well.
      6. Stir in 1 hard boiled egg and sprinkle a little thyme on top.

      Time : 15 minutes.

      Salads can be healthy or unhealthy depending on the ingredients. Go light on the dressing and it should be alright.

  7. Baked Beans
    1. Put baked beans in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

    Time : Less than 5 minutes.

    By right, baked beans from the tin are all precooked. So it’s actually safe to consume them straight away if you cannot find any means to reheat it. Baked beans are nutritious as they provide you with cholesterol lowering soluble fiber, high amounts of muscle building protein, folic acid, iron, magnesium, manganese, potassium and vitamin B6.

  8. Grilled vegetables
    1. Preheat grill and coat the selected vegetables lightly with olive oil, salt and pepper to taste.
    2. Grill vegetables until desired tenderness or for up to 5 minutes max to prevent further deterioration of nutritional value.

    Time : Less than 5 minutes.

    The smokiness and caramelizing of the flames makes vegetables taste so much more palatable. Many vegetables will do well on the grill but the ones that shine are asparagus, eggplant, mushrooms, capsicum, onions, broccoli, etc. Do note that vegetables with high water content like celery, lettuce, spinach and all other leafy greens are not suitable for grilling.

  9. Grilled meat
    • Steak
      1. Mix steak marinade with steak of your choice.
      2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
      3. Preheat grill to a high and cook steak to your desired doneness.

      Time : 30 minutes.

      If you have the cash to splash, do get either a T-bone, filet mignon or porterhouse. Or if it’s for a really special occasion, get kobe beef. Otherwise, a sirloin, flank or skirt steak will do. Marinades. There are only 2 kinds, fresh homemade or premade off the shelf. It is always healthier to make your own marinade although it consumes more time as it involves chopping garlics and herbs. Usually, for 1 inch thick steaks, a general guide is 6 minutes on each side for medium rare. Of course, for a more accurate reading use a meat thermometer. However, poking a hole will make the steak juices drip through. Or you can always use your finger.

    • Chicken
      1. Mix chicken marinade with boneless chicken breasts.
      2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
      3. Preheat grill to a high and cook chicken breasts for about 7 minutes per side, or until there is no more pinkish colored meat.

      Time : 30 minutes.

      Chicken breasts are a little trickier to cook than steak. Parts of the chicken breast may dry out even before it is thoroughly cooked. One way to minimize drying out is to pound the meat to a uniform thickness so that the entire meat cooks more evenly.

    • Fish
      1. Preheat grill to a high and oil the grates to minimize fish sticking to it.
      2. Squeeze lemons over fish and cook for about 5 minutes per side or until fish meat flakes easily and is no longer translucent.

      Time : 15 minutes.

      Fish is meant to be grilled. Direct heat cooks fish fast, easy and without removing the flavorful and juicy moisture. Oily fish especially, contains vitamin A, D and lots of heart healthy omega 3 fatty oil. There are many other ways you can grill fish like wrapping it in banana leaf or corn husks, and applying a burst of flavorful marinade to it.

  10. Canned Sardine/Tuna
    1. Put canned sardine/tuna in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

    Time : Less than 5 minutes.

    Canned sarine/tuna is actually cooked and can be eaten straight from the can. It’s got omega-3, protein, low fat and really low carbohydrates. The best are the ones canned in water.

  11. Pizza
    1. Put pizza crust on top of a baking sheet and spread pizza sauce over the base with a spoon.
    2. Scatter preferred toppings and bake in oven at 230C/450F for 10 minutes until crisp.

    Time : 20 minutes.

    Use whole wheat based pizza base if possible as it is much healthier than ordinary pizza base. For the pizza sauce, you can easily get pesto or do it yourself over the weekend. The most common toppings for pizzas are cheese, mushroom and pepperoni. Also, do try to have a ratio of 2 vegetables and 2 fruits to 1 meat so as to make your pizza as healthy as possible. Like for example, only spread 50g worth of meat for every 100g vegetable and 100g fruit topping.

  12. Pasta
    1. Cook 80g of pasta according to package ingredients, usually includes boiling in water for about 10 minutes.
    2. While boiling pasta, take the time to ready your 100g of spaghetti sauce.

    Time : 15 minutes.

    Whole wheat pasta has 7 more grams of fiber and 2 more grams of protein per serving than white pasta. Also, 100% whole grain pasta does not undergo the chlorine dioxide bleaching process that removes three-quarters of the vitamins and minerals. Pesto, bolognese, alfredo, etc can be easily made from thousands of recipes on the internet.

  13. Rice
    1. Measure the amount of rice you want to cook and rinse three times with the rice cooking pot.
    2. Place the pot into the rice cooker, cover it, and turn it on. The switch will click, like a toaster, when the rice is done.

    Time : 20 minutes.

    Stick to brown rice as it is whole grain and natural with nothing removed. It contains vitamin B1, B3 and iron, all which is lost in the process of hulling/mulling to make white rice. The standard ratio of water to rice is 2 to 1. For example, pour in 1 cup of water for every half cup of rice into the rice cooker. While waiting for the rice to be ready, a process which usually takes more than 15 minutes, use the time to prepare 2 dishes to go along with it.

  14. Potato
    • Baked
      1. Wash potatoes thoroughly with a brush with skin intact.
      2. Dig holes with your fork on each side of the potato so that steam may escape.
      3. Coat lightly with olive oil on a bowl, sprinkle with salt and bake it in a preheated oven of 350F/180C for about 1 hour until the skin crisps while the flesh stays soft.

      Time : 90 minutes.

    • Mashed
      1. Place potatoes in a saucepan and cover with water.
      2. Cover and boil for 30 minutes until very tender.
      3. Drain well, add milk, butter, salt and pepper and mash until light and fluffy.

      Time : 60 minutes.

      It is very important that the skin is included as that is where the most nutrients are. Sprinkle herbs and spices like chive, grated cheese or cinnamon powder when the potatoes are done to add to the taste. Nutrients found in potatoes include vitamin C, B6, folate and niacin. Where possible, go for sweet potatoes as it is much healthier than white potatoes.

  15. Hot chocolate
    1. Heat a cup of milk in the pot over medium low heat until steaming, not boiling.
    2. Add 1 spoon of dark chocolate cocoa powder and 2 teaspoons of brown sugar into the pot and whisk until well blended.

    Time : 5 minutes

    Hot chocolate contains more antioxidants than wine and tea, terrifically reducing the risk of heart diseases as large amounts of antioxidants are released when the beverage is heated up. Flavonoids found in cocoa that makes up hot chocolate has a significant impact on arterial health, mainly high amounts of improvement in blood flow. Dark chocolate, the healthiest kind of chocolate, consists of 70%-99% cocoa and is much bitter than ordinary chocolate.

  16. Ice Cream
    1. Scoop out from the box and enjoy.

    Time : Less than 1 minute.

    Ice cream from the box is cheaper than in cone form. Although ice cream is unhealthy, it is very much loved over the world and won’t stop many from having a good time consuming it. Yes, ice cream is fattening and contains a lot of sugar so let’s be responsible to our body and consume it moderately.

  17. Fruits : apples, bananas, watermelon, oranges, etc.
    1. With just an ordinary kitchen knife, you can enjoy almost every type of fruit except maybe the durian.

    Time : Less than 1 minute.

    Fruit is water. For example, watermelons are made up of 92% water which is important for the body and skin. Fiber, a nutrient found a lot in fruits, is needed to keep bowel movements regular and lower cholesterol levels. Different colored fruits contain different nutrients so we should vary our consumption.

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