Just make sure you’re doing so carefully for optimal texture. Steaming is widely considered the healthiest way to cook vegetables to help them retain the most nutrients. “Adding coriander, basil, and parsley into your dishes will level up their flavours, while adding health benefits like detoxification, de-bloating, and digestive support.” Steam or stir-fry Another simple but satisfying way to add zest is with fresh herbs. To dress a fresh green salad, she suggests squeezing a lemon over it for a kick of citrus and extra boost of vitamin C to support immunity, or mashing an avocado to add a creamy element of healthy fat, seasoning it with pink Himalayan sea salt. “Rather than using store-bought dressings and sauces, which are usually filled with refined oils and sugar, I encourage using simple ingredients in your kitchen to pack extra flavour into your meals,” says Snyder. For high heat cooking, avocado oil, which is loaded with heart-healthy oleic acid, has a high 520-degree Fahrenheit smoke point. Coconut oil, which is high in medium-chain-triglycerides (MCTs) that are believed to support healthy cognitive function, is a robust option for medium-heat cooking although it is higher in saturated fat. “It’s anti-inflammatory, high 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. Olive oil, which is the most studied and has the most documented health benefits, is always a good choice. “I always keep these on hand to whip up my favourite 15-minute dinner: a red Thai curry simply add vegetables and your protein of choice and you have a satisfying flavourful meal ready faster than delivery.” There are also protein and veggie pastas, which taste great and provide more fibre and protein compared to traditional pasta, as well as jarred wild sardines or anchovies that can supply a quick and convenient omega-3 packed protein source that can be added to various different dishes, says Marlowe. In addition to healthy grains and seeds, consider coconut milk and curry pastes. “You can save money by shopping these in bulk online or at co-ops.” “Fill the pantry with dry staples like quinoa, lentils, and chia seeds that you can always have on hand for quick meal options when you’re running low on groceries,” says Snyder. There’s no time like the present to get creative with shelf-stable options. “Preparation will be your best friend when it comes to making healthy food!” says Snyder, and that doesn’t just apply to fresh ingredients in your fridge. “They are typically just as nutritious, as well as more convenient and less expensive.” As far as what to stock up on in the produce aisle, dark leafy greens are some of the most antioxidant-rich and nutrient-dense foods, while cruciferous vegetables, like broccoli, cauliflower, and cabbage, are well known to support the body’s natural detoxification processes and lower inflammation, says Marlowe. “I find sometimes people overlook all frozen food as unhealthy, but frozen vegetables and wild seafood are two great options - especially in a time like now where access to fresh may be limited,” says Marlowe. Shopping fresh at local markets may be ideal for seasonal vegetables and fresh meat and fish, but don’t discount the frozen food aisle. Here, all the helpful tips you need for healthy cooking, from the best oils to the optimal way to prepare those dark leafy greens.īy Rosemary Ferguson Shop fresh and frozen According to Snyder, making delicious and healthy meals can be easy and simple - it’s just a matter of choosing the right ingredients and knowing how best to prepare them. “I find that a lot of people don’t think they are ‘cooks,’ so over-rely on packaged foods, including frozen entrees, canned soups, packaged snacks,” she explains. When prioritising health and self-care, it’s essential to look beyond pre-made foods as much as possible, says Kimberly Snyder, a Los Angeles–based nutritionist who counts Reese Witherspoon and Kerry Washington as clients. “It’s not a chore, it’s one of the most powerful tools we have to influence our health and nourish our bodies,” says Manhattan-based nutritionist Maria Marlowe, adding that the act of preparing a meal can double as a “moving meditation”. Even if you’re less experienced in the kitchen, you can take comfort in the fact that healthy cooking is an act of self-care - and even a small way to reclaim a sense of control in these ongoing uncertain times. Whether this notion is exciting, daunting, or both depends upon the individual - but for many, health consciousness is top of mind in stocking our cupboards and rustling up meals. As we continue to have more flexibility in working from home, many of us are spending additional time in the kitchen.
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