People are more interested than ever in how to come up with your very own meal dump recipes — recipes which only require you to dump a few ingredients into a pot, pressure cooker or crock-pot and then cook those ingredients to make a tasty, healthy meal.
Steps.
1. Select ingredients that will be cooked after the same amount of time after they are cut up in appropriate sizes. For example, raw chicken thighs, sliced celery, sliced carrots and peas, and a starch like diced potatoes or pasta with a sauce added, such as a can of condensed cream of chicken soup, would make a great dump recipe.
Remember to add additional liquid if you are including pasta in your recipe.
2. Follow the general approach to choosing your ingredients. Here's how you should go about this process:
Select the central ingredient, whether it be meat or fish or a vegan equivalent.
Select the vegetables and other ingredients, such as pasta, to go with it.
Decide on the size each ingredient will be to put in the cooker.
3. Search for relevant dump recipes online. In fact, by searching for dump recipes, you may just come up with the ideal recipe you want and not have to create one yourself.
4. Select a cooking time which is appropriate to the container you are using. Here's what you need to know:
Stove cooking recipes containing chicken should take about 1/2 hour if at the boil.
A pressure cooker will take less time - perhaps 10 minutes on pressure.
A crockpot will take many hours - 4 hours on high and 6-8 hours on low.
5. Don't forget to write down your recipe with cooking instructions. This can help you repeat the delicious recipe at a later date, or to share it with friends. And who knows, you may come up with a Dump Meal Recipe Book of your very own. Currently, there are very few books like this available, and you could start a trend!
Tips
Depending on the cooking method you may need to add liquid like milk or water or stock. For example, cooking in a pot on a stove requires additional liquid because of evaporation. Using a pressure cooker should use little or no extra liquid. Also remember that additions like pasta will require additional cooking liquid(s). It is better to have a little more liquid than necessary than not enough.
Use an instant read thermometer to check meat temperature - as long as the meat exceeds 175F you should be safe.
One-pot and casserole recipes are candidates for dump recipes.
If you size the recipe large enough, you will have leftovers which can serve as another meal or so...
Some recipes you can portion out the ingredients into several containers or plastic food bags and freeze them... just remove the container(s)/bag(s) you want and dump them into your cooking pot and cook until done.
Warnings.
Using raw or frozen meat(s) in a recipe can pose health dangers if the recipe is not cooked long enough.
Certain recipes require stirring the pot if cooking on a stove top. Examples are recipes which include dairy and other ingredients which may tend to stick to the bottom of the pot.
When should I skip creating a dump recipe? Typically, recipes containing ingredients which may have widely differing cook times.
Comfort food is delicious in part because it provides relief from anything from cold weather to stress. Though comfort foods can make you feel better in the short term, they can contribute detrimentally to your overall health. Common culprits include dishes that feature high amounts of fat, sodium, and/or sugar. Fortunately, there are some helpful tricks that can help you make some classic comfort foods healthier.
Method 1 Adjusting Classic Comfort Food Recipes.
1. Make homemade mac & cheese. You can reduce the amount of fat and sodium in this classic comfort dish by adjusting of few of its main ingredients. Namely, use 1% milk instead of cream or whole milk, reduce the amount of butter you usually include, and replace some of the cheese with corn starch. Further, use a sharp cheddar cheese, as this will contain less fat.
Opt for whole grain noodles, and make the dish especially flavorful by adding your favorites herbs and spices. Basil and turmeric are especially good seasoning options.
For another great alternative to classic mac and cheese, add two tablespoons of parmesan cheese to a cup of tomato sauce and mix this with the macaroni noodles. This dish will contain much less fat.
2. Use lean meat options. Chili and stews, for example, are other popular comfort foods. To make this type of meat dish healthier, use more vegetables and beans than meat, and opt for poultry instead of beef. If you’re hooked on red meat, select especially lean options, such as bison chuck or grass-fed beef.
A great alternative to a classic sloppy joe recipe calls for ground turkey, a tomato-based sauce made with plenty of veggies, and a whole wheat bread option instead of ground beef on white.
Grass-fed beef has the same amount of fat as skinless chicken, and grass-fed meats have omega-3s.
3. Bake a low-cal casserole. Casseroles are another comfort dish that usually include lots of fat. When baking a casserole, use low-calorie ingredients such as fat-free sour cream and low-fat cheese. Harder cheeses, such as sharp, aged cheddar will generally be lower in fat and can add flavor to many dishes.
When you’re craving casserole, consider baking vegetables such as potatoes and collard greens instead. A dish like this will provide the warmth and sustenance you’re looking for, with much greater nutritional value.
4. Bake chicken instead of frying it. Toss thinly sliced chicken tenderloins in hot sauce and lemon juice and bake them to make healthy hot wings. Dip them in low-cal blue cheese dressing for the complete experience. You can even make faux “fried” chicken by covering the tenderloins in almond flour mixed with coconut oil. Sauté to seal the coating, and bake until the chicken is fully cooked.
5. Opt for healthy soups. Some soups contain surprisingly high amounts of fat and sodium. If a recipe calls for a creamy soup, go with a low-sodium, reduced-fat option. Alternatively, use 60 – 70% of what the recipe calls for, and substitute low-fat milk for the lost liquid.
When craving soup, go for a tomato or broth-based option. Minestrone and vegetable soups are good choices. Always get the low- or reduced-sodium option, when available. Include a salad or whole grain bread with soup to balance your meal and fill you up with healthy fiber.
If you want a meat soup, go for a chicken soup that contains lots of peas, carrots, onions, and/or other vegetables.
Soups are easy to make. Make a large pot at home with low fat-ingredients. Freeze the leftovers and heat them quickly in the microwave for a quick, hearty dish.
Method 2 Keeping Your Sweet Tooth Sated.
1. Savor sweet potato fries. Another comfort food that is especially easy to crave is french fries. When this craving kicks in, go for baked sweet potato fries instead of classic fried french fries. This will significantly reduce the fat and overall calories of your snack.
Slice a sweet potato into sticks or slivers and spread them on a baking sheet coating with coconut oil. Sprinkle a conservative amount of salt and any herbs you favor on top. Bake the fries at 375°F (191°C) for about 20 minutes.
Not only are sweet potatoes healthier than french fries, they make for a relatively healthy dessert as well. Use sweet instead of savory herbs, such as nutmeg and cinnamon.
2. Go for pie filling instead of pie. One of the less healthy components of pie is the crust; however, you can indulge in a pie filling-like custard if a pie craving hits. For instance, combine pureed pumpkin flesh with 1/2 cup low-fat milk, four eggs,2 teaspoons vanilla extract, 1/2 teaspoon salt, 2 teaspoons vanilla extract, 2 teaspoons pumpkin spice, and 1 teaspoon liquid stevia (try pumpkin-spice or vanilla flavored). Pour into six greased ramekins and bake at 350°F for 45 – 50 min.
If you miss the crust terribly, sprinkle some crushed graham crackers on your serving to add a bit of crunch.
To make this and other recipes that call for eggs healthier, replace each whole egg with two egg whites.
3. Opt for dark chocolate. Dark chocolate — on its own or in a recipe — can be a great treat. Not only is it delicious, dark chocolate can provide you with healthy antioxidants, and has less fat and sugar. In fact, the darker the better. Go for an option that’s made of at least 70% cocoa.
If cookies are on your minds, use dark chocolate chips. Further, use some quinoa flour and ground flaxseed, and replace some of the sugar in the recipe with a banana.
Method 3 Establishing Some Comfort Food Ground Rules.
1. Season with spices and herbs. You may find that dishes with less fat, sodium, and sugar don’t seem as flavorful; however, you can expand your palate and learn to appreciate the taste of foods more fully by using herbs and spices to bring out flavors.
Experiment with different herbs to find some you favor. Spices are also usually healthy, though make sure a mixed spice isn’t mostly salt.
2. Cut back on cheese. Cheese is one of the most commonly consumed sources of saturated fat, and is high in sodium and calories as well. When a recipe calls for cheese, use a low-fat version. Look for cheeses with less than 3 grams of fat per serving. If you do use full-fat cheese, use less of it than the recipe calls for. Often, half the cheese called for will usually be sufficient.
Sharp cheddar and parmesan are generally decent options. You can also get away with using less of these cheeses more easily, since they are stronger in flavor.
When a recipe calls for cream cheese, use fat-free cream cheese blended in a one-to-one ratio with plain Greek yogurt. This is especially preferable for dips.
3. Eat for comfort less often. If you’re in the habit of eating comfort food frequently, try to cut back. Plan a comfort dish for the end of the week and look forward to it. To prevent cravings for unhealthy food in the first place, eat high-protein, high-fiber meals that are low in sugar. These are the best types of meals to keep you full.
Further, whenever hunger strikes, drink a full glass of water. Often, people mistake thirst for hunger and wind up consuming unnecessary calories.
4. Eat comfort foods as sides. Get in the habit of eating dishes like mac and cheese alongside at least an equal-sized portion of veggies. For instance, carrots, broccoli, and cauliflower are easy to steam, and taste great with cheesy or meaty side-dishes. If you prefer, mix veggies directly into whatever less-healthy food you've been dreaming about.
5. Eat smaller portions. When you do indulge in a comfort food of questionable nutritional value, get in the habit of eating smaller amounts. One way to do so is by eating mindfully. Sit down to eat, and focus only on your food. In fact, focus on each bite. Consider how each mouthful tastes and feels. Since this practice itself will calm you down, you’ll feel content more quickly.
how to cook without a recipe with becoming a great cook
Becoming a Great Cook.
Take notes about what works. Not every dish you create from scratch will be a hit, but you're sure to cook something that you want to make again. Don't wait too long before you write down what you made. This will help you replicate the dish until you can commit it to memory.
You should also make notes of what didn't work and possible things to try for next time. For example, you could write, "Don't substitute white chocolate for dark chocolate. Try semisweet instead."
Give yourself enough time to cook. If you don't have a recipe to go off of, you should have a vague understanding of how long it will take to make certain dishes so you don't feel stressed. Keep in mind that meals like pasta, pizza, or stir-fries will come together faster than large cuts of meat, such as roasts.
Tip: Think about ways you can prep a meal in advance if you're short on time. For example, you might braise a pork shoulder and refrigerate it once it's cooked. Then, shred it the next day and use it for tacos, chili, or stew.
Use leftovers as the basis for a new meal. This is a great way to reduce food waste and come up with a new meal without a recipe. Take a look through the fridge and pantry to see what food you have and try to come up with a meal that uses several of the ingredients.
For example, if you have leftover roasted vegetables and some soft cheese, toss them with cooked noodles to make a casserole. You could also use them as toppings for a quick pizza or mix them into a simple omelette.
Use your favorite recipes as templates for new dishes. You don't need to start from scratch every time you cook without a recipe. Instead, find recipes you enjoy making and use them as a guide to make new meals.
For example, if you have a great curry recipe, try substituting the protein or swapping out the vegetables for an entirely new curry.
Cook within flavor families. Look at the ingredients you have on hand and think about which go well together. Then, try to craft a meal around those flavors. For example, if you're making a simple bean soup, you could use black beans, diced tomatoes, chili powder, garlic, and onion to make a Southwestern-flavored soup. Or you could use different flavors, such as white beans with garlic, thyme, chicken stock, and rosemary.
You might find that you're already comfortable cooking a certain cuisine. Think about the ingredients and flavors that are frequently used and try to make them into new dishes.
Relax and enjoy making food. Don't be afraid to make mistakes when you cook and try to cook as often as you can. Working in the kitchen every day will make you feel more capable and confident. Practice really will make it easier to cook meals without a recipe.
