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1. Meal planning saves you money
   Take out and delivery add up, and how many freezer meals would you need to feed a family?! In general, cooking at home is more cost effective, but especially if your menu plan is based on ingredients that are on sale and in season.
2. Meal planning saves you time
   It may take some extra time upfront when you’re sitting down to put the menu plan together, but once you know what you’re cooking for the week you know exactly what to get at the supermarket (no wasted time perusing the aisles) and you can do some meal prep ahead of time.
3. Meal planning reduces food waste
   If you plan your menu around what’s already in your fridge, freezer, and pantry, you’ll avoid throwing out leftovers and spoiled food (another money saver).
4. Meal planning helps ensure a balanced plate
   Thinking through what you’re serving ahead of time allows you to plan out a protein, carbohydrate, and fruits and vegetables for every meal.
5. Meal planning allows for more variety
   You’ll be less likely to fall into the rut of serving the same few dishes over and over again when you plan your menu in advance (especially if you plan more than one week at a time).

Next week we will discuss tips on meal planning for busy families.

Source – Jessica Levison.com

Abbreviations are often found in recipes and on food labels, in order to help you understand any that you come across we have compiled a comprehensive list of common abbreviations sorted into the following categories: weight, liquid volume, length, temperature, spoon sizes, energy, time, amount and serving. 

Weight Abbreviations 

• lb, lbs - pounds 
• oz, ozs - ounces 
• kg - kilograms 
• g - grams 
• mg - milligrams 
• μg - micrograms 

Liquid Volume Abbreviations 

• gal, gals - gallons 
• qt, qts - quarts 
• pt, pts - pints 
• fl oz, fl ozs - fluid ounces 
• l or L - litres 
• cl - centilitres 
• ml - millilitres 

Length Abbreviations 

• in - inches 
• cm - centimetres 
• mm - millimetres 

Temperature Abbreviations 

• °C, C - celsius, formerly known as centigrade 
• °F, F - fahrenheit 
• Mk, Gas - gas mark 
• Th - thermostat (French gas mark) 
• Stufe - gasherd stufe (German gas mark) 

Spoon Size Abbreviations 

• tsp, tsps, t, ts, tspn - teaspoons 
• tbsp, tbsps, T, tb, tbs, tbl, tblsp, tblspn - tablespoons 
• dsp, dsps, dspn, dstspn - dessertspoons 

Energy Abbreviations 

• kcal, cal, cals - kilocalories (often referred to as calories colloquially) 
• kj - kilojoules 
• RI - reference intake 
• NRV - nutrient reference value 

Time Abbreviations 

• hr, hrs - hours 
• min, mins - minutes 
• sec, secs - seconds 

Amount Abbreviations 

• c, C - cups 
• sm - small 
• md, med - medium 
• lg, lge - large 
• doz - dozen (12) 
• ½doz - half dozen (6) 
• btl - bottle 
• ½btl - half bottle 
• ¼btl - quarter bottle 
• dp - drop 
• pn - pinch 

Serving Abbreviations 

• srv, serv - serving 
• ea - each 
• pers - person(s) 
• DF - dairy free 
• GF - gluten free 
• V, VG - vegetarian 
• VN - vegan 
• WF - wheat free 

Source – Cooking Conversions

Measuring ingredients can make or break a recipe. Before you try your next recipe, check out this video. It shows how to measure ingredients correctly.

Being able to quickly convert measurements of recipes is a fairly important task/ skill when you are cooking. Memorizing conversions can be confusing, so here’s a conversion chart.

US Dry Volume Measurements
MEASURE	EQUIVALENT
1/16 teaspoon	dash
1/8 teaspoon	a pinch
3 teaspoons	1 Tablespoon
1/8 cup	2 tablespoons (= 1 standard coffee scoop)
1/4 cup	4 Tablespoons
1/3 cup	5 Tablespoons plus 1 teaspoon
1/2 cup	8 Tablespoons
3/4 cup	12 Tablespoons
1 cup	16 Tablespoons
1 Pound	16 ounces
US liquid volume measurements
8 Fluid ounces	1 Cup
1 Pint	2 Cups (= 16 fluid ounces)
1 Quart	2 Pints (= 4 cups)
1 Gallon	4 Quarts (= 16 cups)
US to Metric Conversions
1/5 teaspoon	1 ml (ml stands for milliliter, one thousandth of a liter)
1 teaspoon	5 ml
1 tablespoon	15 ml
1 fluid oz.	30 ml
1/5 cup	50 ml
1 cup	240 ml
2 cups (1 pint)	470 ml
4 cups (1 quart)	.95 liter
4 quarts (1 gal.)	3.8 liters
1 oz.	28 grams
1 pound	454 grams

Metric to US Conversions
1 milliliter	1/5 teaspoon
5 ml	1 teaspoon
15 ml	1 tablespoon
30 ml	1 fluid oz.
100 ml	3.4 fluid oz.
240 ml	1 cup
1 liter	34 fluid oz.
1 liter	4.2 cups
1 liter	2.1 pints
1 liter	1.06 quarts
1 liter	.26 gallon
1 gram	.035 ounce
100 grams	3.5 ounces
500 grams	1.10 pounds
1 kilogram	2.205 pounds
1 kilogram	35 oz.
Pan Size Equivalents
9-by-13-inches baking dish	22-by-33-centimeter baking dish
8-by-8-inches baking dish	20-by-20-centimeter baking dish
9-by-5-inches loaf pan	23-by-12-centimeter loaf pan (=8 cups or 2 liters in capacity)
10-inch tart or cake pan	25-centimeter tart or cake pan
9-inch cake pan	22-centimeter cake pan

 

Source – Kathy Maister’s Start Cooking 

Cooking fires are not only the leading cause of home structure fires, the majority of kitchen fire injuries occur when victims try to fight the fire themselves. Wouldn’t it be smarter to avoid cooking fires altogether? You can, with the following kitchen safety tips from third generation and 30-year fire department veteran John Borboa, fire chief in the Central Valley of California.

1. Stay in the kitchen

“The most common fires occur from people leaving food on the stove unattended. Don’t leave the kitchen while you have things cooking,”. If you have to leave the kitchen, turn off the stove and take your pots and pans off the heat. This is equally importan, if you are broiling food in the oven – take the food out of the oven and turn off the broiler.

2. Watch your clothing

Long, flowing sleeves, large-fitting shirts and even aprons can catch fire. When cooking, wear short or close-fitted sleeves and keep your baggy shirts tucked in or tied back with a well-fitted apron.

3. Be aware of the items around the stovetop

Kitchen towels, oven mitts, appliance cords and even curtains can easily catch fire if set near a hot burner. Always move flammable items away from your stovetop. “And be careful when using towels to move a pot off the burner. Ideally, use an oven mitt, but if using a towel, be sure it doesn’t dangle down and touch the burner,”.

4. Keep a fire extinguisher in or near the kitchen

In the case you do have a fire, a fire extinguisher can make the difference between an easy to clean up burned pan and a kitchen engulfed in flames. Be sure you actually know how to use it, too.

5. Change the batteries in your smoke detector

Chances are you have a smoke detector in the kitchen or in the room adjacent to the kitchen. It's not enough to have a smoke detector – you need to make sure the smoke detector is operable. Change your smoke detector batteries every six months.

6. Never throw hot grease in the garbage can

“First of all, know the smoke points of your oils and never subject an oil with a low smoke point to high heat cooking – it can catch fire,”. “Second, never throw hot grease in the garbage can. Even if the grease isn’t on fire, it can cause something in the garbage to burn.” Instead, let grease cool and dispose of it in an old coffee can.

7. Extinguish candles

Keep your candlelit dinners romantic by keeping the heat only between you and your mate. Candles are another common cause of house fires. In addition to using wider, shorter candles, which are less likely to tip over, be sure to extinguish candle flames as soon as you are done in the kitchen.

8. Have a fire escape plan

Keep the fire department telephone number written and/or programmed on your telephone. Sit down with your family and have a fire escape plan that includes getting out of the house and meeting outside in a designated area. It’s important that your family – especially your kids – know what to do before a fire occurs. Practice your plan every month.

9. Stop, drop, roll

“In the event you do catch fire, follow the Stop, Drop, Roll Principal. Don’t run if your clothing catches fire – stop where you are, drop to the ground, and roll,”. Then get to a hospital to get treatment for your burns.

Don’t ever hesitate to call your local fire department – even if you have successfully put out your fire. It’s better to be safe than sorry. Practice fire prevention measures every time you are in the kitchen, and be sure to pass the measures on to your kids.

Source – SheKnows

1. Choose the right-sized pot for the job. Many pots, food processors and electric kettles have a line on the side marking the maximum capacity. They tend to be conservative. Keep in mind that grains and beans make more foam than other foods. Also choose a large container when transferring liquids, and move the bowl next to the sink when adding water from the tap. (Never add water to a bowl of food straight from the tap, in case you add too much). 
2. Keep heavier equipment and glassware on lower shelves, or on the counter if you use them frequently. If you have small children, keep cabinets locked. 
3. Keep your floor and working space clear. Take the extra effort to remove clutter before starting to cook, or things can fall off the counter or table. Move non-cooking items out of the kitchen, and vice-versa. 
4. Cook when you have a minimum of distractions, especially when you are trying something new or complex. Stick to simple recipes when cooking with small children around. Use a timer to remind you to check food, and when it’s to go on to the next step. If you have to leave the kitchen to answer the phone or door, set the timer or turn off the stove completely. 
5. Tie up long electric cords with a rubber band to keep them out of the way. Turn pots so that the handles are on the side and not sticking out in the front, where someone could walk into it or a child could grab it. 
6. Close packages and containers immediately and securely. You don’t want water to drip into your flour tin. Use a clothespin or bread tie for bags. Things with a tendency to leak can go in a plastic bag. 
7. Don’t crowd things. If you push things into the refrigerator, you may knock over things in back or keep the refrigerator from closing properly. Utensils stacked carelessly can topple. 
8. Protect yourself with proper clothes, clothes, shoes, gloves, or oven mitts, especially when working with boiling water or hot oil. 
9. Keep knives sharp. You’ll need less pressure to slice the items, and if you do cut yourself the wound will heal faster. 
10. Keep items in their designated place. Your pancakes will burn while you’re searching for the spatula, and you don’t want to accidentally find a knife blade instead. Don’t soak items with sharp blades in soapy water. 

Source – Cooking Manager 

It’s important to keep your fridge clean and tidy.  

Once you have all your kitchen cleaning products to hand, it’s time to consider how to tackle the refrigerator. Here are some handy methods: 

• It may seem obvious, but remove all food before starting. Even if you’re only using natural products, you don’t want to be reaching around objects. Having an empty fridge makes the process so much easier, and removes the possibility of contamination. 
• Take out all removable parts, such as shelves and drawers. Fill a basin with warm water and regular dishwashing soap and leave these parts to soak before wiping and rinsing. 
• Wipe all surface areas either with commercial wipes, or with a combination of dishwashing soap and warm water. Use a microfibre cloth or a good quality sponge – these cleaning tools will not fall apart and leave little particles behind in the fridge. 
• For stubborn stains, mix a small amount of baking soda with a little water to produce a thick paste. Apply the paste to the stain and leave for an hour before wiping with a damp sponge or cloth. The baking soda should loosen the stain, making it easy to wipe away. 

What are Some Simple Preventative Measures? 

To reduce the hassle when kitchen-cleaning time rolls around, there are a number of quick and easy ways to maintain the cleanliness of your refrigerator on a day-to-day basis. 

• Be sure to regularly check through the products in the refrigerator and throw out anything that out of date. Moldy foods can contaminate other items, so bin them! 
• Clean up any spills as soon as possible. Spills can drip onto other foods, and can cause bad smells – especially if a bottle of milk leaks. 
• Keep a small plastic box filled with baking soda at the bottom of your fridge. This baking soda will absorb any strong odors! 

Source – Cleanipedia

Chicken breast, new potatoes, and sugar snap peas are all steamed in the same basket along with fresh oregano for this satisfying dinner salad. A lively lemon-Dijon dressing, salty feta, and of course Niçoise olives give it a lift.

TOTAL TIME: 30 mins
PREP: 15 mins
SERVINGS: 4

INGREDIENTS
2 boneless, skinless chicken-breast halves (each 8 ounces)
Kosher salt and freshly ground pepper
3 sprigs plus 1 teaspoon chopped fresh oregano
12 ounces new potatoes, cut into 1-inch wedges
8 ounces sugar snap peas, trimmed (2 cups)
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1/4 cup extra-virgin olive oil
4 cups torn mixed red- and green-leaf lettuces
Sliced feta and Niçoise olives, for serving

DIRECTIONS
1. Set a steamer basket in a wide pot containing 1 inch water; bring to a boil. Season chicken with salt. Lay oregano sprigs in bottom of basket; add chicken and potatoes. Reduce heat to medium, cover, and steam until potatoes are fork-tender, 12 to 14 minutes. Transfer potatoes to a plate; add peas to basket. Cover and cook until peas are tender and chicken is cooked through, 2 to 3 minutes more. Transfer chicken to plate; run peas under cold water in a colander. Shred chicken into bite-size pieces.

2. Whisk together lemon juice, Dijon, 1/2 teaspoon water, and oil. Stir in chopped oregano; season with salt and pepper. Toss lettuces, potatoes, chicken, and peas lightly with dressing. Arrange on plates with cheese and olives. Drizzle with additional dressing and serve.

Breakfast is important.

If it is, why do so many people, adults and children alike, leave the house in the morning without having breakfast at all? Maybe you feel rushed to put together a meal, think that skipping breakfast will help you to lose weight, or believe it won’t matter if you eat more later to make up for the missed meal. But, if you’re missing out on breakfast, you’re also missing out on some amazing health benefits.

• Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or school.
• A Healthy and nutritious breakfast reduces risks for starving as well as craving and overeating later in the day.
• Breakfast helps you feel fuller for longer and eat fewer calories throughout the day, which helps to control you weight.
• Studies have shown that people who eat breakfast consume more vitamins, minerals and fiber throughout the day

At Western we have a range of products to assist you with healthy breakfast choices.

Look out for a breakfast recipe tomorrow.

Red

Red foods contain a number of antioxidants, including lycopene (tomatoes), anthocyanins (red berries) and ellagic acid (strawberries, raspberries and pomegranate). Lycopene is a pretty powerful antioxidant that can help reduce the risk of cancer and protect against heart disease.

Orange

Orange foods are high in carotenoids, including alpha-carotene and beta-carotene, which are responsible for the vibrant orange colour of foods such as pumpkin, sweet potato and carrots. The human body converts beta-carotene into vitamin A, which is important for healthy skin, a strong immune system, and good eye health and vision (see, grandma was right – eating your carrots really does help your eyes!).

Green

Green vegetables are some of the most nutritionally charged foods around, packed full of fibre, vitamins and minerals. Vegetables like spinach, broccoli, peas and kale contain lutein and zeaxanthin, which may help protect against age-related eye disease. Vegetables like broccoli, cabbage, Brussels sprouts, kale and pak choi are also sources of sulforaphane and glucosinolate, which may help protect against certain cancers and blood vessel damage (which can lead to heart attacks and stroke).

White/Brown   

White fruits and vegetables can get their colour from anthoxanthins, which may reduce the risk of cardiovascular disease and arthritis. Banana and parsnip and are great sources of potassium, which is important for normal heart and muscle function, while cauliflower, turnip and cabbage contain sulforaphane, which is associated with fighting cancer, strengthening bone tissue, and maintaining healthy blood vessels.

The fibre in the skins of brown fruit and vegetables (such as potatoes, pears and mushrooms) helps maintain a healthy digestive tract and can reduce the risk of some types of cancer. Selenium – found in mushrooms – plays a key role in metabolism, supports the immune system and is an antioxidant. Pulses such as lentils and chickpeas have phytoestrogens that may help prevent hormone-related cancers.

Yellow

Like orange foods, yellow foods are rich in beta-carotene, a source of Vitamin A for the body. They also contain beta-cryptoxanthin – a powerful carotenoid with strong antioxidant properties. As well as links to cancer prevention, studies have shown that a small increase in your beta-cryptoxanthin intake can reduce your risk of developing inflammatory disorders, such as rheumatoid arthritis.

Peppermint Tea Benefits

Peppermint tea is known to be soothing, sure, but what else does this tea have for our body in terms of benefits? Let’s explore some of the medicinal applications of peppermint tea below.

Relieves Headaches

Peppermint tea helps to relieve headaches, migraines, and other stress-related symptoms.  By elevating the constricted blood vessels in the brain, peppermint tea promotes relaxation and reduces the severity of headaches. It is also effective against headaches caused by a poor diet. Not just the tea of the peppermint leaves, but also the aroma of peppermint oil helps in providing relief from a headache.

Reduces Mental Stress

Both peppermint and its oil have been used as an antispasmodic agent in traditional medicine.

The natural sedative or antispasmodic nature of menthol helps you get instant relief from mental stress. Caffeine-free peppermint tea can reduce your blood pressure and body temperature, allowing you to unwind and relax and letting your stress melt away.

This is part of the reason why peppermint oil for aromatherapy is so popular, and the effects of peppermint tea are similar in nature.

Relieves Symptoms of Sinus

It can relieve the irritating sensation that makes you want to cough. According to a review study peppermint may help soothe the respiratory tract and treat sinus.  By relaxing the muscles of the throat and chest, it may eliminate the symptoms of cold and flu.

Weight Loss

Peppermint tea aids in weight loss. It is one amongst the digestive herbs that is used to prepare weight loss formulations.

Research suggests that the aroma of peppermint tea can help you control your appetite, so you can reduce overeating, and subsequently, prevent obesity. To add it’s a good way to cut down on calories.

Promotes Sleep

Research studies suggest that peppermint tea is used to improve sleep.  It is caffeine-free, so people who suffer from sensitive sleep patterns like to drink this relaxing tea before bed. A cup of peppermint tea before bed can also help with insomnia. It promotes sound sleep and also acts as a muscle relaxant.

Treats Upset Stomach

Peppermint tea has been commonly used to treat a variety of variety of digestive and stomach ailments including IBS or irritable bowel syndrome, indigestion and constipation.

Peppermint tea may help reduce stomach inflammation-associated pain of cramps, bloating, & indigestion. This tea also stimulates bile flow to increase the rate and efficiency of digestion and promote healthy bowel movements.

Further, a study on herbal remedies for non-ulcer dyspepsia carried out by Dr. J. Thompson Coon, School of Sport and Health Sciences, University of Exeter, UK, mentions peppermint as a very important food that can reduce inflammation in the stomach.