Welcome to the One Week Jump Start to Health challenge. This series is one week of products, recipes, tips and exercises to help you start off the new year with a healthy week.
Each post features a product to help you cook, portion or prepare foods in a more healthy way; a health conscious recipe with simple ingredients and directions; a tip to help you in the kitchen; and a quick and easy exercise you can do at home without equipment.
At the end of the challenge, you will have more than a week’s worth of recipes, a great start to a kitchen full of tools that will help you be a better cook (and cook healthier meals) and 7 exercises that, when combined, give you a quick and easy workout to do at home (no gym membership!).
Congratulations! You made it to Day Seven. Here’s our last post in this series:
I love that this doesn’t have a cord or a plug so the power comes from me! A little workout every time I use it. And I don’t have to worry about making a juicy mess out of an onion like in an electric food processor. Salsa, guacamole, scrambled eggs, smoothies – it’s an easy “appliance” to keep on your counter for all kinds of uses.
- Chop herbs like parsley, basil, cilantro and mint.
- Create dips, flavored cream cheese or butter spread (for best results start with softened cheese or butter)
- Turn sandwich cookies, crackers or tortillas into crumbs for coatings.
- Combine cubed, chilled butter (1 cm pieces), brown sugar and pecan pieces for streusel topping.
- Make baby food from cooked carrots, peas or squash – even bananas.
- Make smoothies with yogurt and fresh or frozen fruit (thaw before processing).
This salsa is delicious and light. Great with tortilla chips or plantain chips or serve with fish tacos for a sweeter topping. I like a little of this salsa with a grilled chicken breast and some veggies for a healthy dinner. How would you serve it?
Food Safety for fruits and vegetables
If you think peeling a fruit or vegetable without washing is a safe way to remove any dirt or other organic material from your food, think again. Anything you peel without cutting into it, such as a banana should be fine. A watermelon, however, is another story. Anything (including manure) that may have been in or on the ground where that melon was grown may be lingering on the outside. When you slice into the melon with your knife, if you haven’t washed the rind first, you are introducing all of the germs or organisms on the outside, into the fruit you will be eating.
This also applies to things you peel like carrots or potatoes. Taking the skins off doesn’t clean the dirt away, and any dirt on your peeler, just gets onto the part you will eat. Using a brush to scrub the outside before peeling cleans away the visible dirt. A fruit and veggie wash is good to get your food even cleaner before eating, especially if the food is not going to be cooked before consuming.
For melons, I wash the surface with dish soap and rinse with hot water before allowing the melon to soak (submerged) in a clean sink filled with water and a drop or two of bleach. Soak for 30 to 60 minutes, making sure to cover all surfaces, then rinse well and slice.
For smaller items or large quantities of vegetables, use a colander to contain the food while handling under running water or using a sprayer to rinse all surfaces before preparing foods.
Day 7 Exercise: Traveling Punches
Why it matters: This awesome cardio move also strengthens your core, your back, your legs AND your arms. It’s one of my favorites from the Core de Force mixed martial arts program!
How to do it:
-upper cut, then hook
-travel forward with a punch, punch, cross
-do 10 times on one side, then 10 on the other
If the combo feels confusing, just slow it down until you master the moves.
A new year and a new you deserve some new surroundings. There are so many ways to use Pampered Chef tools that don’t require a recipe! Clean up, sort, and organize (at least your kitchen) with the tips and helps suggested here.
Missed Day One? Come and start with us from the beginning here.
For more tips and ideas, more recipes and kitchen stories, Subscribe and you’ll receive my free ebook, “My Top Ten All-Time Favorite Pampered Chef Recipes”. Plus you’ll get updates when new posts are published. Thank you for joining me this week. I hope you have great success with working towards a healthier you this year! I would love to hear what kind of progress you’re making – please share in the comments.
Happy Healthy Cooking,