What Are Fermented Foods?

The human body is designed to coexist with bugs. I'm not talking about mosquitoes, houseflies or bees - although they are all present. I'm talking about the microbes on and within us. They help us to digest food, maintain pH levels, and produce hormones and neurotransmitters that are important for our immune system.

We humans used to be exposed to microbes every day because bacteria and dirt were part of our daily lives. Food-borne illnesses were a threat to our ancestors as they are today. Exposure to an un-sanitized environment meant that people were exposed to microbes and consumed them. The microbiomes on and in our bodies still play an important role in maintaining a healthy body.

This is not to say that you should eat half-rotten foods for your health. Other options are available, such as eating fermented food.

If you're not already eating fermented food, you should start. You can also start by trying some of my favorite fermented foods.

Let's get started.

What are fermented foods?

When microbes, usually bacteria but sometimes fungi, begin to digest, or ferment the carbohydrates in food, fermentation occurs. This metabolism produces acid or alcohol. Acid or alcohol can build up in a controlled environment, such as a vat or wine . This not only helps preserve the food but also creates an unfriendly environment for pathogens which can make people sick.

Fermented foods are a staple of almost every diet after agriculture.

• Georgia (not the state north Florida) is where wine was first discovered 8000 years ago. Evidence suggests that people fermented drinks in Babylon around 5000 BC. Egypt circa 3150 BC. Mexico circa 2000 BC. And Sudan circa 1500 BC.
• Ancient Egypt produced fermented, leavened, bread, and early Babylon also fermented milk.
• Roman soldiers often ate long-fermented, sourdough sourdough. It was a bread that lasted well on long journeys. Imagine conquering the world with a diet of bread. Fermentation is a powerful thing.
• Inuit wrap seabird carcasses whole in seal pelts, burying them underground for months to ferment. This dish is called kiviak (or kiviaq).
• The Masai traditional diet is heavily based on fermented dairy products, including clotted blood from a suckling calf.

You don't have to worry about finding a local kiviak purveyor. You can incorporate fermented food without using a seal's carcass. But first...

Why bother adding fermented foods to your diet?

What about today? If you're not used to the unique taste of fermented food, it may be difficult for you to appreciate its unique pungency. Is there any reason why we should make a special effort to eat fermented foods now?

Yes, definitely. First, the microbes that are fermenting the food act as Probioticsspan size="font weight: 400 ;">. One of the factors that can be controlled to maintain a healthy gastrointestinal tract is the consumption of foods with live microbes.

• Fermentation is a way to make foods that were previously unpalatable or dangerous, edible and nutritious. Fermentation can reduce lectins and gluten in grains. I do not recommend the consumption of bread. However, if you want to indulge in any grain-derived gluten food, choose a real, long fermented sourdough.
• Fermentation breaks down lactose, a sugar that can be problematic. This reduces the carbohydrate content.
• Fermenting cacao beans is the first step in making rich, dark chocolate. The color is enhanced and the flavor is enhanced, but the tannins in the raw cacao are destroyed.

Convinced? If so, let's start here.

7 Fermented foods for primal eaters

1. Yogurt

Yogurt is the easiest fermented food to get into. You've probably had yogurt many times. You might not be getting the best yogurt if you only eat store-bought.

The yogurt is made by adding cultures, most commonly Streptococcusthermophilus and Lactobacillusbulgaricus, to the milk, and then letting it ferment for several hours at warm temperatures. You'll be consuming live bacteria when you eat yogurt. You want that, at least. Store-bought yogurt is often heated after production in order to kill pathogens. However, this also kills any live yogurt cultures. Sugar and other ingredients may be added to make the yogurt more appealing to consumers.

Look for yogurts with live cultures. Make your own yogurt to get the benefits of live probiotics. You can make it yourself, even if you don't have an Instant Pot. This allows you to make bespoke yogurts with specific bacteria strains, such as Dr. William Davis’s L. Reuteri recipe.

2. Kefir

Kefir is similar in that it is a fermented milk product. However, there are a few key differences. The main difference being the microbes involved in the fermentation. Kefir is made from a symbiotic bacterial and yeast colony, much like the SCOBY that's used to make kombucha. The result is an effervescent drink that contains many more probiotic strains, including L. Kefiri.

Both can help calm the inflammation associated with IBD and put it in remission. Both can have anti-cancer effects. Both can help eradicate H. pylori infection.^{6 7}

You get the idea. I would rather include both at times than choose between them. Kefir can be fermented at home very easily. Kefir can be made by letting a jar milk sit overnight on the counter. Can't do dairy? If you don't like dairy, you can make kefir with coconut water or water and sugar.

3. Fermented cabbage

It includes all the varieties of sauerkraut and kimchi as well as countless regional dishes that are made by fermenting this unassuming vegetable.

Kimchi is a staple in Korean cuisine and has many health benefits, from anticancer properties to cardiovascular health. ¹⁰

If you want to reap the benefits of probiotics, buy products with live cultures. Start by looking in the refrigerator section. Everything that is shelf-stable will have been heated and therefore be inert. Recently, I have noticed that kimchi and kraut purveyors are also appearing at local farmer’s markets.

You can also try making your own sauerkraut. It's an art form and science, but when you master it, store-bought sauerkraut will be nothing compared.

4. Natto

Natto is a Japanese fermented soy bean product that is rich in Vitamin K2(MK-7), a vitamin essential for dental, cardiovascular and bone health. If you're not used to it, it will take some time for it to become a habit.

Most people think I'm anti-soy. Not so. (Natto so?) My diet isn't heavy on soy, but I do enjoy fermented products and whole beans. Everybody would benefit from adding natto into their culinary repertoire.

5. Apple cider vinegar

I have done an in-depth study on the benefits of ACV other placesspan "font weight: 400 ;">. Dosing yourself with two tablespoons of vinegar seems to have an immediate effect on insulin sensitivity and blood sugar. The acetic acids in vinegar, according to experts, are responsible for the benefits observed. Let's give the microbes their due credit, since they are responsible for metabolizing sugars to acetic acids.

6. Kombucha

In the past I have been critical of kombucha, mainly because it went through a phase where, in my opinion kombucha was seriously overhyped. It's not the fault of kombucha. Maybe I was being too harsh.

Kombucha contains acetic acids, which is the same thing that makes apple cider vinegar healthy. It also contains sugar, sometimes a lot. Kombucha can be made by adding bacteria and yeast to sugary tea, and then letting it ferment. The longer the tea ferments, however, the more sugar is metabolized. However, it also becomes more vinegary.

After fermentation, sugar is usually added to make the drink more appealing. This sugar will offset the benefits of kombucha for blood sugar, no doubt. And there are no good human studies that point to any other health benefits. If you enjoy it, go for it. You can either make your own or look for options that are low in sugar.

7. Beet kvass

What about kvass for a fermented drink with less sugar? Sauerkraut and beet kvass are both made by lactofermenting vegetables in brine. It's a slightly vinegary and salty drink, which, I'll be honest, isn’t for everyone. There is no research done on beet Kvass, but I expect it to have similar health benefits as other fermented veggies.

Beet juice has also been shown to have positive effects on the blood flow and mitochondrial function to muscles and brain.

Honorable Mention: Wine

Wine is fermented and there is some evidence that suggests that a moderate amount of wine consumption is healthy. If you are not a wine drinker I would not recommend that you start, but I am sure I will get questions about it if I don't include it on the list. The benefits of wine are largely due to its polyphenol content and not probiotic effects.

How to add (more) fermented foods to your diet

You get extra credit if you try the beet kvass. These foods are easy to find, and they're easy to incorporate into Primal meals. Commercialized versions aren't as good as those made by Grandma, but isn’t that the case all the time?

This is just a small sample of the options available. You'll find a seemingly endless array of fermented vegetables, legumes, dairy, meats, eggs and seafood.

Picky Eaters can take probiotics or, but it won't make them feel any better. If you are willing, I urge you to try new things. Although many of the benefits are similar, each fermented food will have its own unique flavor, just like the foodstuffs they came from. Why not seek out fermented foods when you travel? You'll be rewarded by your taste buds. You'll enjoy a memorable meal, even if you don't.

What is your favorite fermented food? Do you love saltwort? Crazy for curtido? Comment in the comments.

What Are Fermented Foods? The post What Are Fermented Foods? appeared first on Mark Daily Apple.

Frequently Asked Questions

Can you eat popcorn on the Paleo diet?

Paleo is a way to explore the Paleo lifestyle. It's important that you make informed decisions about the meals and snacks that are included in the Paleo plan. Popcorn can be a confusing food item to include. Can you eat Popcorn on the Paleo Diet?

The simple answer is: although it's made from corn (a vegetable that doesn’t comply with Paleo guidelines), it isn’t inherently unhealthy. Because of its high carb content, traditional popcorn should not be eaten if you strictly follow a Paleo diet.

This eating plan does allow for some alternative options. Coconut milk popsicles, for example, can satisfy your desire for salty and crunchy treats without impacting your nutritional balance. You can also make your own snacks by making almond flour and cauliflower crackers.

No matter what you snack on, it is important to read all ingredients and labels before purchasing packaged foods. By doing so, you can ensure your nutrition goals are met without consuming foods high in sugar or refined carbohydrates.

When choosing the right snacks for your Paleo diet, make sure to explore all options - popcorn included!

Is peanut butter permitted on the Paleo diet

From blog comments to dinner parties and debates, the most common question surrounding Paleo is "Is peanut butter allowed?" Many passionately argue for or against its inclusion in healthy snacks.

To answer this question, it's important to familiarize yourself with what constitutes the Paleo diet. Although there isn't an official diet, most people eat food that can be found in nature. Peanuts are technically not considered a nut, but a legume. This means that peanuts, and subsequently peanut butter, are typically considered acceptable to eat on a Paleo program.

Although there is scientific evidence supporting peanut consumption, there are many other things to consider. There have been studies that peanuts are high in lectins. This can cause inflammation and disrupt digestion. Certain options, such as natural peanut oil and peanut butter that isn't added sugar or oil, might also be considered ideal in terms of nutrient profiles. But, you should also avoid some popular brands that have a lot of additives.

In the end, it appears that small amounts of peanut butter and peanut butter in moderation can fit within standard guidelines for Paleo living without compromising your health goals and objectives.

What happens during week one of the paleo Diet?

Paleo doesn't have be hard. The first week is all about getting used to the new diet and lifestyle changes you are about to make.

It is crucial to cleanse and prepare your body to make the most of the paleo diet.

Avoid processed foods and artificial ingredient whenever possible. Instead, eat high-fiber fruits, vegetables, and reduce your carbohydrate intake.

To detox your body efficiently, make sure you have adequate water intake throughout the day.

Your body might experience withdrawal symptoms, such as decreased energy or headaches. These symptoms are normal but you should seek medical attention if they become severe.

Get active by adding in some physical activity to your day, such as walking faster every morning or evening, or signing up for a class like aerobics or yoga. This will improve digestion as well as aid weight loss.

This is a good time to take note of food allergies, intolerances, and sensitivities. Start experimenting with nutritious foods that you may never have considered before, such as kale, quinoa, or coconut oil, to broaden your nutritional knowledge base too!

How fast can I lose weight with paleo?

It's impossible to accurately predict how quickly you will lose weight on a Paleo diet without knowing more about your dietary history and habits. However, the Paleo-style diet has a high intake of protein, fibre, healthy fat and healthy cholesterol. This allows for greater satisfaction between meals and helps reduce calories. This will make it easier for you to maintain your ideal weight. In addition, eliminating processed grains and other refined carbohydrates leads to improved blood glucose control, which can further contribute to effective weight loss efforts. A meaningful weight loss program must include regular exercise. The paleo diet can help you make lasting changes to your body composition if you adhere to the core principles.

You must eat a healthy diet and exercise regularly. It is also important to get adequate sleep and manage stress levels. Insufficient sleep can lead increase appetite and cravings to unhealthy foods. High levels of stress can also cause increased cortisol level, which can lead in turn to weight gain. It is crucial to align your lifestyle with your weight loss goals.

What is the 85/15 rule in paleo?

Do you feel like your paleo diet isn't quite cutting it? It's not uncommon to feel this way. People have adopted the 85/15 rule for paleo. It states that unless you are at a level of fitness or within a few week of an important competition it is okay to aim for 85 percent "clean food".

This means that you don't have to eat foods that aren't paleo-friendly every now and then. Healthy indulgences of 15% are kept in check so that it's balanced and satisfying that you won’t slip from your healthy lifestyle.

It is easy to get distracted when you start a diet. But this rule will help make sure that those slip-ups do not become a distraction from your fitness journey. It caters to everyone, whether they've just started their wellness journey or are at their peak in physical conditioning.

The 85/15 rule may not be part of the traditional paleo guidelines, but as long as you stay committed throughout the week and eat mostly whole foods and unprocessed ingredients, allowing yourself some wiggle room can be beneficial in its way over time.

Statistics

• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)

External Links

[TAG152]

• Oxford Academic


• The American Journal of Clinical Nutrition

[TAG155]

• PubMed: Scope review of Paleolithic dietary habits: A definition proposal


• The health benefits and side effects of coffee consumption: A narrative review for nutritionists and dietitians - PubMed

[TAG158]

• The influence of Paleolithic nutrition on chronic diseases: systematic review & meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques - Current Gastroenterology Reports

[TAG161]

• A high-phytate diet can reduce the inhibitive effect of phytotate on nonheme iron absorption for women with suboptimal iron reserves - PubMed


• PubMed

How To

What are some of the best foods that you can eat when following a paleo diet.

Since the beginning of time, humans have foraged for food. Raw, unprocessed foods and natural ingredients have proven to be beneficial to our mental and physical well-being. This is the reason why the paleo diet is seeing a resurgence.

Making the right food choices is essential to this diet, but the wide range of options often overwhelms people. You're searching for healthy options that will nourish your body while keeping you satisfied? Then read on to find out the best paleo foods.

Nuts are filled with protein, healthy fats, and minerals like magnesium, zinc, and iron, making them ideal as a snack or addition to recipes like salads or power bowls. The same goes for seeds such as chia, sesame, or hemp, which also act as powerful sources of vitamins and minerals, particularly omega 3s.

Organic meat has always been widely accepted on paleo diets due to its rich content of B vitamins required for general health and energy metabolism. Wild seafood can also be very beneficial, as they provide more nutrients than the average farm-raised variety.

When it comes to fruit and vegetables, there is no limit! Many dark green leafy vegetables, such as spinach, kale and broccoli, are very nutrient dense. At the same time, oranges, apples, blueberries, and grapes provide key antioxidants to balance out harmful toxins in our environment.

The paleo diet encourages fermented foods such as kimchi and sauerkraut. These foods are high in probiotics, which aid digestion and promote a healthy immune system.

Remember that although sugar is forbidden on the Paleo diet, natural sweeteners such as honey and maple syrup may be acceptable.

Resources:

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[TAG252] Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for ways to make weeknight meals faster and easier? Rotisserie chicken is a great meal prep

[TAG253] If you're looking for a new way to eat, then you're probably curious about the paleo versus plant based diet. Basically, the paleo diet is a diet..

[TAG254] In the mood for a treat, but don’t want to make an entire batch of dessert? My Chocolate Chip Cookie for One will hit the spot when you’re craving a little

[TAG255] In today’s health-conscious world, it’s hard to ignore the buzz around gluten-free eating. Whether you’re a dedicated Paleo follower or a steadfast vegan,

[TAG256] Detoxification is a vital process that our bodies naturally carry out, but sometimes we need to give it a little extra support. As the world becomes more

[TAG257] Traveling can be a great way to take a break from the daily routine and experience something new. However, navigating unfamiliar places combined with changing

[TAG258] Eggplant used to CREEP ME OUT. It’s slimy, it’s weirdly undercooked and inedible if you don’t cook it long enough, and there aren’t a ton of ways that I know

[TAG259] Do you want to remain calm, relaxed, and collected in the face of competition? Are you feeling overwhelmed leading up to the state cooking competition? Several

[TAG260] The media has a significant impact on our world, shaping our beliefs, values, and understanding of truth. They also have a significant influence on our

[TAG261] Filling and hearty in 10 minutes – you cannot beat the ease of this Instant Pot Sausage and Rice! Did you see? I had awake surgery! I know it’s a little wild

[TAG262] Looking to feed a crowd easily for any meal of the day? This TATER TOT BREAKFAST CASSEROLE does the trick and comes together without browning the meat in

[TAG263] Trends are funny. Now that TikTok is so huge, different ideas get popular so fast. Like butter boards. That was stupid. Or healthy coke. Was I going to try

[TAG264] Lately, many of you have been asking me to create a homemade electrolyte powder recipe. It began when I wrote about Women, Food, and Hormones, and continued to

[TAG265] In the first few years of marriage, it was pretty easy to think through the top things I learned that year. But now it feels like the years are speeding by and

[TAG266] The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

[TAG267] In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

[TAG268] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG269] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG270] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG271] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG272] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG273] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG274] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG275] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG276] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG277] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG278] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG279] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG280] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG282] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG283] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG284] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG285] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG286] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG287] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG288] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG289] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG290] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG291] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG292] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG293] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG294] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG295] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG296] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG297] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG298] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

[TAG299]

These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

[TAG300]

These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

[TAG302]

This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

[TAG304]

These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG306] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG307] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG308] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG309] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG310] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG311] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG312] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG313] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG314] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work