Making an occasion of mealtimes

From The Community Nutrition and Dietetic Service, HSE, Dublin Mid- Leinster. One positive result of the economic downturn is that people once again are enjoying the benefits of home cooking. Families and individuals have more time now to sit around the table to enjoy a home cooked meal. The idea of setting the table and making an occasion of a mealtime was somewhat lost during the Celtic Tiger years and with the surge in portable games consoles and kids TV programmes. Setting the table can be something to get the kids involved in and it can be nice to go out and pick a vase of in season flowers or greenery for a centrepiece and an inexpensive tablecloth can add in a novelty factor. These are tasks that don't require lots of money, but can lift our mood during hard financial times. Making the most of meat With regards to meats a lot of cuts are returning to our shopping lists after a notable absence during the Celtic Tiger years. Shanks of lamb, oxtails and shin beef which weren't deemed sophisticated enough during the Celtic Tiger years are enjoying renewed popularity. These cuts often need to be cooked for longer so as to make them tender and the Association of Craft Butchers in Ireland can offer consumers advice and recipes for cooking these joints. The idea is long slow cooking to make them tender so instead of cooking your Sunday lamb for 2 hours pop it in the oven at a lower heat e.g. 130 degrees for 3 – 3.5hrs so that it will fall off the bone. A kilo of diced beef with a few potatoes, carrots, parsnips, onions and whatever else is left in your veg compartment cooked on a slow heat will provide a delicious casserole and would be enough to feed a family of four for two days. Whereas two striploins would cost the same as a kilo of diced beef and would not stretch as far. Making the most of leftovers Transforming leftovers into delicious meals is one of the earliest forms of recycling and a skill that can help the environment, improve your intake of vitamins and minerals while minimizing damage to the pocket! Most food waste ends up in landfills contributing to the formation of greenhouse gases. Leftover meats and vegetables still contain healthy amounts of protein, vitamins and minerals and can help make quick, easy and nutritious meals. What's so bad about that?! Recipes such as shepherd's pie and veggie packed salads must come back on the menu to reduce the huge mountain of food waste from our kitchens especially in these hard economic times. A little forward planning and creativity can have you ready to reduce your food bill and food waste. Read below for handy tips to get the maximum benefit out of leftover cold meats, salad vegetables and fruit to be a healthier, more economic you! Leftover/unused peppers, carrots, courgettes and mushrooms make excellent homemade pizza toppings, shepherds pie fillings or can be added to whisked eggs for a fibre rich omelette. Cut a pepper in half, place a halved tomato in each hollow with a crushed clove of garlic, wrap in tinfoil and bake in the oven until hot and softened. Makes a great vegetable side with lasagne. Fruit that has been ripening at home? Chop up to make a quick fruit salad or blend chopped fruit ( for example a banana & kiwi) with a fruit flavoured low fat yoghurt for a quick breakfast. Leftover chicken or turkey can be mixed with chopped walnuts, cucumber, cherry tomato, red onion and some light mayonnaise for a tasty low fat sandwich on wholemeal/wholegrain bread. Jazz up dinner with your leftover white meat by mixing with some crème fraiche, fresh/dried basil, carrot and mixed peppers and pasta spirals. Any berries are delicious if gently heated until warm and served with a cool low fat natural yoghurt. Makes a low fat, nutritious dessert! Always take care with leftovers when storing and reheating them. Refrigerate cooled leftovers below five degrees centigrade two hours after cooking. Refrigerated food should be consumed within three days. Only reheat leftovers once and always make sure they are piping hot the whole way through. Hopefully this has provided some food for thought! Happy cooking! For more information on any of the issues discussed above or for more information on diet and nutrition, please contact Maria at: The Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster by telephone on 044 9353220 or email community.dietitians@hse.ie.