QUICK HOME COOKING TO FIGHT OBESITY February 16, 2005 Susan Noble Family and Consumer Science Extension Agent

Unless you're an alien from outer space, you've been bombarded with news about the obesity epidemic in this country. However, I suspect even an alien would clue into this fact with a little earthly people watching. As a nation, America has major waistline spread.

Ok, we have a problem. The bigger issue is what to do about the problem. Is there a solution?

Health experts believe that a major factor in the obesity situation is our habit of eating on the run. I remember, as a child, that going out to eat - especially at Dino's in Fayetteville - was a big deal reserved for special occasions like birthdays. Fast food on every corner did not exist.

Today fast food is a way of life. Almost 60 percent of us eat meals and snacks away from home on any given day. The typical American eats about three hamburgers and four orders of French fries every week.

Eating out usually means out-of-control portion sizes. What some places now serve as children's meals was originally served to adults 20 years ago.

So let's try cooking more meals at home. If you're the family cook, I can imagine what you're saying back to me now. I've said it myself. You're just too tired at the end of the workday to come home and cook a meal. Plus, it takes too long. Or cooking at home is more expensive. Let's see . . .

Recently, a colleague of mine studied a home-prepared meal versus fast food. She had a working mom prepare a meal at home and compare it to fast food in terms of time and cost.

It took only about 10 minutes more to prepare the at-home meal. No way, you say. After all, they call it fast food.

You are probably thinking only of the time you actually spend inside the fast-food place. Try figuring in the amount of time it takes to put the kids in the car, buckle all the seat belts, drive to the place, unbuckle and release the kids, and then to reinsert the kids into seat belts for the drive home. Makes a difference, doesn't it?

The at-home meal won for cost. It came to $2.50 per person while the take-out meal weighed in at $4.50 per person.

So it's back to the idea of cooking at home. A few tricks can help make the job quicker and easier.

First, do a little planning. Back when I took high school home ec, we were taught to study the grocery ads in the Wednesday newspaper, plan meals for a week based on the specials, and then to make our grocery list. I don't think even Betty CrockerŽ herself still does it this way.

But do spend a few minutes at the first of the week deciding what you will prepare each night of the week. It's amazing how much time and energy you can save by not searching the pantry and wondering daily what's for dinner.

Also, in those olden days when we were taught to plan menus, dinner (or supper depending on your family's vocabulary), consisted of a meat, two different vegetables, and salad. If pushed for time, forget two different vegetables and serve family members a properly sized double portion of one vegetable. For good nutrition, vary the color of the vegetable nightly and work your way through all the colors.

Other tricks for fast food at home are to use slow cookers and start your meal before leaving home in the morning; use convenience products; cook food ahead and freeze for later meals; and use recipes with very few ingredients.

Give these ideas a try. As we often say to children when it comes to food, try it - you just might like it.

And FYI, I really don't believe in space aliens. They are always depicted as skinny. Who would believe a whole nation of skinny beings?

This is one of my favorite recipes for making in advance and freezing. It does take some preparation time; so on a weekend, make 2 -- 1 for eating then and 1 for the freezer.

Cook beef in large skillet over medium heat for 5 to 6 minutes or till no longer pink; drain off excess fat. Stir in tomatoes and next 4 ingredients; cook 5 minutes. Add tomato paste and simmer 30 minutes.

Meanwhile, cook noodles according to package directions; drain. Stir together cooked noodles, green onions, and sour cream till blended. Place noodle mixture in bottom of 9- x 13-inch baking dish coated with cooking spray. Top with beef mixture. Sprinkle evenly with cheeses. Cover with aluminum foil and bake at 350° for 35 minutes. Uncover and bake 5 minutes more.

Yields 6 servings.

To freeze, assemble as directed; wrap well and freeze. Thaw overnight in refrigerator then bake as directed. Casserole may take longer to bake when started cold. Casserole can be frozen up to 1 month.

Preheat oven to 350°. Brown ground beef in skillet; drain excess fat. Add remaining ingredients to beef and mix well. Pour mixture into baking dish coated with cooking spray. Bake uncovered for 35 minutes.

Let dessert bake as you eat dinner. Having fruit for dessert will help you meet the recommendation of the new Dietary Guidelines to consume 5 cups or about 10 servings of fruits and vegetables a day.

Preheat oven to 375°. In an 8-inch square baking pan, heat fruit with juice on stove burner till bubbling. Stir so fruit is hot throughout. In separate bowl, combine remaining ingredients and mix well to make topping. Drop topping by spoonfuls into hot fruit mixture. Bake for 30 minutes or till golden brown.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 6/27/05