When you spend a lot of time in your kitchen you start to think about whether the way you do things in this area is really healthy. Whether it’s storing food in the cupboards or the way you cook, knowing that your way is healthy will help you regain a sense of control in your kitchen and give you another freedom.
“It’s not a chore, it’s one of the most powerful tools we have to influence our health and nourish our body,” says nutritionist Maria Marlowe, adding that the act of preparing a meal can be considered an “act of self-care.” . “I do not think many people think they are ‘cooks’, so they rely too much on packaged foods, including frozen, canned and packaged foods,” explains Kimberly Snyder, a Los Angeles-based nutritionist. “Making delicious and healthy meals can be easy and simple – it’s just a matter of choosing the right ingredients and knowing how to prepare them best,” he notes.
Buy fresh and frozen products
Fresh shopping at local markets may be ideal for seasonal vegetables and fresh meat and fish, but do not miss the frozen food aisle. “Sometimes people overlook frozen foods because they think they are unhealthy, but frozen vegetables and seafood are two great choices – especially at a time when access to fresh may be limited,” says Marlowe.
Storage in cabinets
“Preparation is the best friend when it comes to making healthy food,” says Snyder, and that’s not just about fresh ingredients in the fridge. You can not be creative when you do not have fixed choices at home. “Fill the cupboard with dry foods like quinoa, rice, lentils and chia seeds that you can always have at your disposal for easy and creative recipes,” says Snyder. “There is also pasta and vegetables, which taste great and provide more fiber, as well as canned fish such as sardines and anchovies that can provide a quick and convenient source of omega-3 rich protein that can be added to various dishes “, Marlowe claims.
Pay attention to the oils
Olive oil should always be in your cupboards, as it is one of the healthiest options. “It is anti-inflammatory, rich in antioxidants and supports cardiovascular and brain health,” says Marlowe, who advises using virgin olive oil for low-heat cooking, as it has a higher smoke point than extra virgin olive oil. Coconut oil, on the other hand, is high in medium triglycerides, which is believed to support healthy cognitive function, and is a very good choice for moderate heat cooking, although it is higher in saturated fat.
Spices
“Instead of using store-bought sauces and dressings, which are usually full of refined oils and sugar, it is permissible to use simple ingredients in the kitchen, such as spices, to add flavor to your meals,” says Snyder. To dress a fresh green salad, a little lemon juice gives you both flavor and vitamin C to support the immune system or the addition of avocado will give a creamy element of healthy fat. Also, pink Himalayan sea salt in combination with some spices of your choice are a simple but satisfying way to add something extra to your salad. “Adding coriander, basil and parsley to the dishes will enhance their flavors, while adding health benefits such as detoxification and digestive support.”
Steam or fry
Steam is widely considered to be the healthiest way to cook vegetables so that they retain most of the nutrients. “It is important not to over-steam, as vegetables turn from crispy and tender to a pulp quickly enough,” warns Marlowe, who uses olive oil and a pinch of salt when using steam. It is also a useful seafood strategy, as it retains most of the nutrients and leads to a juicier end product as opposed to baking. “With fast vegetables or meat in a small amount of oil, you end up with a tastier dish, which may mean eating more vegetables,” he says.
Focus on healthy fats and lean proteins
While fats are an essential part of your diet, it is important to choose the right fats. “Fats that cause inflammation and are detrimental to health come mainly from refined vegetable oils, which are found in many packaged and prepared foods as well as fried foods,” explains Marlowe. “These are the things you should avoid or minimize to a great extent.” Good sources of healthy fats include eggs, avocados, nuts, chia seeds and healthy oils such as olive, coconut and avocado, which have anti-inflammatory benefits. There are also fatty fish such as salmon, trout, mackerel and sardines, which are packed with healthy omega-3s. In terms of protein, which provides energy and supports brain function, it is essential. “The source of meat and animal nutrition is important because it affects the health and nutrition of the meat,” Marlowe explains. “If possible, choose organic to avoid unnecessary antibiotics and artificial growth hormones.”
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