Simple ways to hack healthy home cooking
COOKING meals at home is one of the best things you can do for your health.
When you make a home-cooked meal instead of ordering one at a restaurant or fast-food joint, you are more than likely to consume fewer calories and less sodium, saturated fat, trans-fat and added sugars.
However, some people may find healthy at-home cooking challenging.
Fear not, with today being World Health Day, we have gathered some easy, healthy cooking hacks to make your life a lot easier.
Stock your pantry
Healthy pantry staples make it easy to whip up a homemade dinner in no time. Convenient, budget-friendly pantry items include low-sodium canned beans, canned tuna, diced tomatoes and tomato sauce, nut butter, mixed nuts, unsweetened dried fruits, and whole grains like oats, brown rice and whole grain pasta. Having a stash of the staples will save you time and money.
Stock your fridge and freezer Create a foundation for quick, healthy cooking by stocking your fridge and freezer with healthy cooking essentials like fresh produce, lean proteins, frozen vegetables and dairy alternatives. Think of it as having a healthy grocery store at home.
Stick to simple recipes
There are times when it is exciting to be creating an amazing meal but not when you have arrived home at 7pm after a long workday or a tough commute. Instead, stick to simple recipes that are nourishing and filling. For example, try pairing your protein of choice (meat, fish, eggs, beans, tofu and so on) with roasted or steamed vegetables. Amp up the flavour with lemon and sea salt.
Include all food groups
A wholesome diet comprises a variety of food groups combined to give you the essential nutrients you need. Macro and micronutrients are essential for your body. Whole grains, dairy, nuts, oilseeds, fruits and vegetables should be included in your daily diet.
Dedicate 30 minutes for produce prep every week
After your grocery haul, make a point to carve out 30 minutes each week to wash, chop and portion fresh produce. Wash berries and slice carrots or celery into sticks for snacks, chop vegetables for quick stir-fries or portion greens for salad prep. This small-time investment pays off in a big way by encouraging healthier snacking and cooking choices throughout the week. Make the most of a microwave Your microwave can reheat leftovers and speed up your meal prep. Plus, it can help you eat healthier. The kitchen appliance makes it easier to exercise portion control and resist the lure of ordering in. From getting more juice out of your citrus to whipping up single-serving desserts in a minute, your microwave can help you make healthy meals that much faster.
Cook seasonal meals
Nature has its own kitchen hacks – local and seasonal ingredients. Using what is available locally means you will spend less time searching for ingredients. Also, when food is in season and local it travels less from farm to plate. This means it will taste fresher and meals will require less adornment because the ingredients will shine.
Avoid nibbling if you are cooking dinner at home
It can sometimes be hard to prevent yourself from nibbling on foods mindlessly while cooking. While it may not seem so, even a few bites here and there can add calories to your diet. Instead, drink lots of water before you start cooking, or eat a small, healthy snack beforehand.
Mix up the menu
Preparing the same type of meal over and over, or otherwise limiting the food you eat, restricts your nutrient intake. Research has linked a varied diet to better overall health and a reduced risk of cancer and heart disease. You can find ideas for breakfast, lunch and dinner menus on the internet.