The Adele Kitchen
By Julia Lacy-Adele,
adapted from her presentation at the iSatori/Real SOLUTIONS Big Fitness & Nutrition Boot Camp
 "...it just wouldn't work for me if I had to give up all the 'good foods.'" One question I receive repeatedly that never ceases to surprise me is, "How do you do it? How do you give up all the good foods?"
Give up the good foods? You've got to be kidding me! I'm from the South, and we love to eat. We love good foods. And I love to cook—especially for friends and family.
And it just wouldn't work for me if I had to give up all the "good foods."
Oh, I admit when Stephen and I got together, I had to transform my cooking a bit. But I see it only as improvements. A way of making good foods even better! And when I'm in the kitchen, I don't want to create something that just tastes good. I want to create delicious meals that nourish my family—helping us enjoy healthier, happier lives.
Now, it's become somewhat of a personal mission for me to help other families learn how to do the same. Which is why I very reluctantly agreed to stand up at the Big Fitness & Nutrition Boot Camp (you see, I'm not a public speaker!) and share how we cook and enjoy healthful, delicious meals in the Adele household.
Without ever giving up "good foods"! Here's a taste of what I shared:
Let's Get Organized!
Preparation Is 98% of Cooking!!!!
Prepare your kitchen :
- Purchase baggies of all sizes
- Reynolds wrap/foil sheets
- Plastic wrap
- Plastics for packaging (Tupperware)
Purchasing and Storing Foods:
- Purchase quality meat and vegetables in bulk.
- As soon as you get home from the store, begin the process of breakdown.
- Cut all veggies and place in freezer bags with garlic, salt, and pepper. Ready for use.
- Cut all excess fat off of meat and place in baggie... family meal sizes. Season. Add a touch of olive oil (or oil of your choice), marinade, or juice.
- Chop all onion/green peppers, etc., for food preparation for the week.
- It takes me just about an hour on Sunday to do the above. But preparing your meals ahead of time will save you money and hours during the week.
Julia's Grocery List:
This is simply an example of my grocery list for one week. I separate my list into like foods (meats, veggies, canned goods, etc.).
I cannot overemphasize the importance of having a list! Always make a list before heading to the store.
You'll also note C or KS after each item. This indicates which store I will be purchasing from. In our case, we go to the warehouse store Costco (C) as well as to our local grocery story, which is a King Soopers (KS) (or Kroger for those of you from the East coast.)
Meats
- Chicken (2 packs)-C
- Bag Chicken Tenders-C
- Filet (4 packs)-C
- Salmon Filet-KS
- Morningstar Sausage (2 boxes)-C
Canned Goods
- Vegetarian Green Chili-KS
- 2 jars Calamata Olives-KS
- 1 can Fat-Free Refried Beans-KS
- 2 cans Garbanzo Beans-KS
- 3 jars Tomato Sauce-C
- Coconut Milk-KS
 "I cannot overemphasize the importance of having a list!" Dairy
- 5 dozen Eggs-CS
- 2 packs Fat-Free Feta-KS
- Silk Soy-C
- 1 bag Fat-Free Cheddar Cheese-KS
- Fat-Free Yogurt-KS
- Fat-Free Sour Cream-KS
Dried Goods
- Oats-KS
- Milled Flax-KS
- 2 Packs Fat-Free Tortillas-C
- 1 pack Whole-Wheat Pita Bread-KS
- 1 bag Garbanzo Beans-KS
Supplements
- Ready-to-Drinks-KS
- Bars-KS
- Flintstone's Vitamins-KS
- Emergen-C-KS
Beverages
- Apple Juice-KS
- Tea Bags-KS
Fruits and Vegetables
- Fruit/Veggies
- 1 Red Onion-KS
- 1 Red Pepper-KS
- Brussels Sprouts-KS
- Acorn Squash-KS
- Bananas-KS
- Avocado-KS
- Asparagus-KS
- Arugula-KS
- Romaine-C
 Julia's recipes left everyone in the audience drooling for more! Cooked and Frozen
To save time throughout the week, here are some important habits I've gotten into in my kitchen:
- Prepare your grains four to five times the normal recipe. Place in baggies (family size) and freeze. Add nuts, raisins, or chopped vegetables for flavor.
- Ground beef, chicken, turkey, or buffalo should be cooked when you bring it home and placed in baggies for spaghetti, rice dishes, or soups.
- Chicken breast and beef such as sirloin should be sliced into fajita size pieces after cooking. They are ready to go when they are reheated. Season before freezing. If you marinate your meat before you freeze it, it saves time later as the meat marinates as it thaws.
- Do not freeze fish or shellfish after it has been cooked.
Making food taste good without using sauces or creams.
A lot of people rely on heavy sauces or creams to enhance the flavor of their foods. But that adds so much fat and so many calories. Fortunately, there are many other ways to enhance the flavor of foods. Experiment with some of these, and you'll never even miss the heavy sauces. (And your waistline won't either!)
- Seasonings (herbs, garlic, salt, peppers)
- Oils (use a variety of oils, not just olive oil)
- Marinades (make your own—I start many of mine with a quality oil or apple juice. The possibilities are really endless.)
- Pantry goodies (dry and canned)
- Juices (frozen from concentrate or in a bottle)
Seasonings
Here are just some suggestions to get you started. Again, experiment and have fun in the kitchen. You'll soon discover your family's favorite seasonings.
(Editor's Note: Those attending the Fitness Boot Camp got to taste, and sample, firsthand Julia's seasonings, herbs, and fine, home-cooking!! Mmm… mmmmm… was it good!)
Herbs for Meats and Fish:
- All White Fish: Thyme, Parsley
- Salmon: Dill, Parsley
- Turkey: Sage, Thyme, Parsley
- Chicken: Rosemary, Oregano, Garlic, Basil
- Steak: Chives, Rosemary, Garlic, Thyme
- Hamburger: Thyme, Oregano, Paprika, Parsley
- Pork: Sage, Thyme
- Beef: Rosemary, Thyme, Parsley
Herbs for Vegetables:
- Asparagus: Rosemary, Thyme, Parsley
- Green Beans: Rosemary, Oregano, Dill, Mint
- Broccoli: Oregano, Basil, Thyme
- Carrots: Mint, Parsley
- Cauliflower: Parsley, Thyme
- Eggplant: Rosemary, Dill, Garlic, Oregano
- Mushrooms: Thyme, Rosemary
- Onion: Rosemary, Sage
- Peas: Mint, Thyme
- Potatoes: Oregano, Parsley, Rosemary, Dill, Garlic
- Spinach: Parsley, Basil, Garlic
- Tomato: Basil, Rosemary, Chives, Garlic
- Zucchini: Chives, Garlic, Dill, Thyme
I have a garden of fresh herbs right outside my kitchen (or on my kitchen counter in the winter), so I can easily snip off exactly which herbs I need. Herbs are really easy to grow (almost like weeds!), and my girls also enjoy caring for the herb garden with me.
Alternative Oils
It's easy to just reach for the oil you're used to—typically olive oil. But there are many other great options out there. Here's a list of some of our favorites with a brief description for each:
Grape seed: light aroma, high in Omega 6, great for salads and everyday cooking. Nutty flavor.
Almond: Light aroma, everyday cooking, sautéing. Sweet and buttery flavor. Blend with essential oils for body.
Sunflower: Rich, nutty aroma. Nutty flavor with bitter aftertaste. (Refrigerate after opening.)
Toasted Sesame: Great for sautéing and stir fry as well as salads. Rich, nutty flavor.
Hazelnut: Light aroma. Great for salad, fish, pasta, and basting. Smooth, sweet and nutty flavor.
Walnut: Thick and heavy. Great for basting beef. Nutty with bitter aftertaste.
Macadamia: Medium-quality, everyday cooking. Sweet and buttery.
Julia's 20 must haves
If you want to know what you'll find in my pantry, these are 20 items I always ensure I have on hand (for enhancing the cooking experience).
- Milled Flax
- Grape nuts
- Walnuts/Almonds/Pecans
- Terra Chips-flavored (No, we don't have bowls of chips laying around to munch while we lounge on the couch. Rather, I crush up these chips and use them to coat chicken and use in other recipes.)
- Butter Buds
- Garlic Salt
- Dried Oregano
- Dried Basil
- Raisins
- Lemon Curd (You can find this in the aisle with the jellies, jams, and preserves. It makes a delicious coating for chicken!)
Substitutions
When following a favorite recipe, it's easy to stumble on ingredients you'd rather avoid. No problem. Just substitute. Here are some of the most common substitutions I use:
 "Take life with a grain of salt…and then season it!!!" - Instead of butter, use mascarpone (a lower fat cheese)
- Instead of cream sauce, use tomato sauce
- Instead of cream soup, use nonfat dry milk
- In baking, instead of using oil, use apple sauce
- Instead of sautéing in oil, sauté in chicken broth
- Instead of bacon, use soy sausage/bacon
- Instead of syrup, use all-fruit jelly (to make it into a syrup of sorts, just heat it for about 30 seconds in the microwave).
As you experiment in your own kitchen, you'll discover even more ways to improve the health of the foods you prepare and, consequently, the health of your entire family. So enjoy!
Take life with a grain of salt…and then season it!!!
For more recipe ideas from Julia Lacy-Adele, see the Lean System Success Plan and Real SOLUTIONS.
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