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Entries in menus (4)

Thursday
Sep072017

Healthy Hurricane Menu: A Week on Shelf-Stable or Canned Food

At least once a year, I stock up on healthy food to eat if a hurricane, ice storm or other disaster strikes. With Hurricane Irma heading my way on Tuesday, I refreshed my supplies of shelf-stable food to get my Taster and me through two weeks without power. (I either eat or donate any emergency food left over from the last season before it expires.) The picture below shows most of a week's worth of supplies (see below for a complete picture). We want to eat well and stay healthy by focusing on beans, other vegetables, fruit, nuts, and whole grains.

See the menus below to get ideas to stock your emergency pantry. All the food is plant-based, so vegans, vegetarians, and omnivores can all enjoy it. Most of it is organic too. Fortunately, more stores than ever carry a variety of healthy, organic food at reasonable prices. It's easier than ever to cook in a way that slows climate change and minimizes our risk of extreme weather.

one week of canned food to prepare for a hurricane or storm without electricity

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Friday
Aug122016

A weekend of international plant-based menus for a retreat

My mindfulness group is hosting a weekend retreat in September. Participants will get five meals, from Friday dinner through Sunday lunch. In keeping with the teachings of Thich Nhat Hanh and his Order of Interbeing, the retreat center will serve all plant-based meals. I was asked to help the caterers come up with appropriate meals.

Thich Nhat Hanh founded the Order of Interbeing, which has as a core insight

our happiness is not separate from the happiness of others

What better way to emphasize our interconnectedness than by serving meals representing people of many nations? You can use these suggestions at home to celebrate our interconnectness or the Olympics, too.

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Saturday
Jul302016

How a menu makes it ridiculously easy to stay on track

by guest blogger Camille Armantrout

"What's a menu?" someone playfully asked after I mentioned our potato-heavy menu. Oh! I thought to myself,  It is so, so many things--shopping list, anticipation catalyst, and money-saver. It's our road map to an inexpensive local food diet. "Nothing ever goes to waste," I like to say prompting Bob to quip, "Only to our waists."

We didn't always have a menu. Like many, Bob and I used to get home hungry after an eight- or nine-hour day and start thinking about dinner. We'd look in the refrigerator, hoping to come up with something we could make in a hurry without having to run to the store. Or we'd order a pizza. Or open a can of soup and make some sandwiches.

But that was years ago. Now, we always know what we're having for dinner, sometimes several days in advance, and we can have it ready to eat half an hour after we get home.

It started with a few favorites. We love Italian food so Friday night became Itey Nite, eagerly anticipated vanguard of the weekend. Mexican and Asian soon became standard weekly fare. For as long as I can remember, the Sunday night meal involved potatoes and some chicken-like "meat." These days we celebrate Sunday night with KFT (Kentucky Fried Tofu).

Bob has always grown food and after all that work it would be a crying shame to waste any of it, so I developed a robust kitchen habit. Nothing makes dinner easier than rinsed lettuce, chopped onions, roasted garlic, pre-cooked beets, and so on. I'd make salads and bake bread, too. After we stopped eating animals, I started making vegan "meat," too.

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Friday
Dec072012

SNAP Challenge menus and tips for Cory Booker and cooks everywhere

I'm delighted to see Mayor Cory Booker of Newark taking the SNAP Challenge and writing about his experience. But like so many people who have taken the SNAP Challenge or Food Stamp Challenge before him, Cory Booker needs some basic shopping and cooking help. Seeing similar attempts six years ago inspired me to start the Cook for Good project. Cory writes:

The second day on the #SNAPChallenge, I ate salad for breakfast, a can of peas and corn mixed together for lunch, and cauliflower, broccoli and a sweet potato for dinner. And today it hit me – the first stages of caffeine withdrawal. Not being able to stop and drop a few dollars for a Venti coffee or Diet Mountain Dew is really raising my consciousness about the food choices I often take for granted.

He's also mentioned wishing he'd bought eggs and coffee. Don't go there, Mr. Mayor! Start your day with peanut butter, toast, and tea!

I've reworked my winter Cook for Good Challenge to satisfy a big, active man like you. Even with double servings of a main dish every day, the cost with organic ingredients is just $4.84 a day. Years of price comparisons show that conventional ingredients should cost about 40% less: about $2.90 a day.

Even with inflation since February 2012 and the higher food prices in Newark, you should be able to get under your goal of $4.32 a day by making a few switches to conventionally grown ingredients. (Start with fruit and vegetables you always peel, such as bananas, oranges, and onions.)

Suggested Menus for Mayor Cory Booker's SNAP Challenge

Linked recipes are on this site and

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