Date Night at Home
Can cooking bring couples closer?
Melissa Kelly, a registered dietitian with University of Vermont Medical Center Nutrition Services, believes it can.
“Food isn’t just fuel. Food is a celebration. It’s an art,” she says. “It brings people together.”
7 Healthy Cooking Tips for Homemade Meals
Kelly offers practical advice for moving away from the convenience of prepared foods and transforming meal preparation into a shared experience. By treating cooking as a form of date night, couples can make every day feel like Valentine’s Day.
1. Cozy up and cook
“Really shifting the mindset towards gratitude and focusing on the meal you are creating, rather than rushing through meal preparation and being disconnected,” can be a shared activity that encourages deeper communication, collaboration and closeness.
2. Make prep easy
“If a recipe calls for chopped onions, and you don’t feel you have the knife skills, or you have issues with strength in your hands, use pre-chopped onion. You can get other pre-chopped vegetables too (including slaw, below). There’s nothing wrong with that!”
3. Use what’s at hand
“Frozen vegetables help accessibility. They’re much cheaper than fresh, and picked at prime peak, then flash frozen, so they’re just as nutritious. They’re a budget-friendly option.”
4. Include canned foods
“Canned salmon (in the recipe below) is just as good as fresh salmon because you’re still getting those omega-3s. It does have small bones in it sometimes, but the bones are a great source of calcium.”
5. Focus on connection
“Take time when you plate your meal and sit down to eat. Be mindful, not distracted by having the news on or by reading. Take that time as a source for connection and to foster those relationships.”
6. Embrace leftovers
“It’s beneficial having leftovers so you’re not having to cook every single night. You don’t have to make a mess in the kitchen again.” And you can enjoy more time just focusing on one another.
7. Try an abundance mindset
“The best way to establish a healthier cooking habit is focusing on things you can add in, versus what you’re trying to eliminate or reduce. Think, ‘Where can I add fruits, vegetables? How can I add some nourishment to this meal?’”
Easy, Healthy Recipes
Curried Squash Soup
This is the perfect cozy winter meal to cook with your partner. With plenty of leftovers, you can enjoy it again later in the week, leaving more time to relax.
Serving size: 2 cups
Ingredients
3 tablespoons cooking oil
1 onion, diced
4 cloves garlic, minced
2 tablespoons fresh ginger, minced
2 tablespoons curry
1 tablespoon cumin powder
1/2 teaspoon cayenne
1 large (3lb) butternut squash or pumpkin, peeled, seeded and chopped
6 to 8 cups vegetable or chicken stock
1/4 cup maple syrup
Instructions
1. In a large pot, heat oil over medium-low heat. Add onions, garlic and ginger. Sauté until translucent.
2. Add curry, cumin, and cayenne. Sauté until well incorporated.
3. Add squash and stock. Turn up heat slightly and simmer until squash is very tender.
4. Add maple syrup and season to taste. Puree until smooth.
Salmon Cakes
Ingredients
1 small onion, finely diced
1 clove garlic, minced
1 medium carrot, diced
1 stalk celery
1 (16-ounce) can salmon
2 eggs, beaten with fork
1 cup breadcrumbs
Juice and zest of 1/2 lemon
1 tablespoon mustard
1 tablespoon oil
Instructions
1. Sautee onions, garlic, carrots and celery until soft.
2. Place mixture in large bowl. Add canned salmon and mix well.
3. Add eggs, breadcrumbs lemon juice, zest and mustard.
4. Make into 8 patties and chill in the refrigerator for 30 minutes.
5. Heat cast iron pan with 1 tablespoon of oil over medium heat.
6. Place patties in the pan and brown on each side for 1 minute.
Winter Slaw
Serves: 8, Serving size: 1 cup
Ingredients
1/2 red or green cabbage
2-3 carrots, whole, unpeeled and scrubbed
1-2 parsnips, whole, unpeeled and scrubbed
1 bunch fresh green herbs (e.g., parsley, cilantro, dill), chopped
1/2 cup extra virgin olive oil
1/2 cup vinegar (e.g., rice wine, red wine, sherry)
2 teaspoons salt
Instructions
1. Cut the cabbage into pieces that will fit into the food processor.
2. Using the shredding attachment, shred the cabbage, carrots and parsnips.
3. Mix all ingredients in a large bowl.
4. Refrigerate at least 30 minutes before serving.
5. Taste and adjust seasoning as needed.
6. Store in air-tight container in the refrigerator and use within 5 days.
