Whether you want to lose weight or simply eat healthily, making your kitchen a place of inspiration where you’re motivated to cook – and cook well – is essential. But this doesn’t mean you have to spend a fortune on a complete kitchen redesign. A few smart investments in some good pieces of kit will help you get more creative, which in turn will please your taste buds, help keep you slim, save you money in the long run /and/ make your kitchen a more pleasing place to hang out. Plus, clearing out the junk that’s cluttering your cupboards, fridge and freezer and replacing it with whole foods, fruit and veg means you’re more likely to make meals from scratch, even when you’re busy, tired or simply lusting after junk. Research by Cambridge University indicates that people who spend more time preparing and cooking meals are more likely to have a cleaner diet than those who skimp on time in the kitchen. So give your kitchen the attention it deserves and the weight will slip off, we promise!
1 Get creative
Make your kitchen an enticing place to be and you’re more likely to make meals from scratch. ‘I prep everything when I get it, which makes my kitchen a lovely place to hang out. Nuts go in beautiful Mason jars in the fridge, vegetables are washed and stored in boxes and fruit arranged according to age and ripeness. So whenever I want to make something it's all ready, waiting and available for me,’ says Geeta Sidhu-Robb, CEO and founder of Nosh Detox.
2 Cook with a nutritious cooking oil
Move over olive oil! If there’s one oil that deserves pride of place in your kitchen pantry it’s coconut oil. And it’s not just for cooking – as well as frying with it, you can use it as a moisturiser, make-up remover or hair tamer! ‘Coconut oil is a “stable” fat, due to its special composition of medium chain fatty acids. This means that its molecules don’t turn into the dreaded trans-fats, which most vegetable oils become when heated. It also works wonders as a butter replacement when baking, allowing you to benefit from its antibacterial, cholesterol-lowering properties,’ says Lily Simpson of Detox Kitchen.
3 Kit out your kitchen
Pasta is the ultimate comfort food, but when you’re watching your carb intake or following a gluten-free diet, a big bowl of spag bol is definitely off limits. Fortunately, there’s an equally satisfying yet healthier alternative to regular pasta: cucumber ribbons or courgette noodles. ‘Kit out your worktop with a spiralizer – a handy device that allows you to substitute your favourite comfort foods for nourishing, nutrient-dense alternatives, without compromising on taste or texture,’ says Lily.
4 Start juicing
If you want to make a big difference to how you look and feel, get yourself a juicer. Green juices made from handfuls of brassicas and leafy veg, such as spinach and kale, contain a wealth of impressive nutritional benefits. ‘Green juices are an easy and tasty way to add extra vegetables into your diet,’ says Nicola Simons, Vital Ingredient’s head of food. Make sure your fridge is stocked with lots of green goodies and keep a juicer on hand to blend up drinks in a flash.
5 Keep healthy substitutes in easy reach
Swap white refined sugar for natural sweeteners and you’ll see the benefits almost immediately. More energy, clearer skin, better concentration – what’s not to like? ‘Dates, pure maple syrup and raw honey are easy to bake with and they don’t give you blood sugar spikes, so your physical and emotional energy will stay balanced,’ says healthy food blogger Ella Woodward (deliciouslyella.com). ‘They also have great health properties. Dates are filled with fibre, which is so important for a happy digestive system, and they contain lots of vitamins and minerals like iron and potassium. Honey is very antibacterial, which means it’s great for boosting your immunity,’ she adds.
6 Substitute ingredients
While baking may be lots of fun, all that buttery loveliness is anything but waistline-friendly – sorry, ladies! However, if you want to make healthier baked goods, swapping traditional ingredients for cleaner versions can dramatically reduce calories without compromising taste. If you’re vegan, switch eggs for banana and butter for avocado. These substitutes will also add potassium to the end product, while really boosting flavour in the end result. ‘You can also replace refined products for wholegrain items. Use brown rice and buckwheat flour instead of white flour. Your energy levels will be so much better and you wont feel fatigued after eating,’ says Ella. Good enough reason for us!
7 Store food properly
You can lengthen the lifespan of your food by days with proper storage. ‘Keep all veggies in the fridge, other than tomatoes (which are a fruit anyway!), store leaves in the front at the top and heavier fruit at the bottom, so that the leaves don’t become spoilt. I also keep herbs in a glass of water, which I change regularly so that they stay fresh,’ says Geeta. Avoid washing berries until you’re about to eat them, too, as moisture provides a breeding ground for mould, and if you notice any food that’s gone bad, compost it straight away before it ruins the rest of your produce.
8 Use your freezer
Ice-cube trays aren’t just for freezing water. Fill a tray with puréed fruit and veg such as mangoes, pineapple, spinach and carrots. Once frozen, pop them into freezer bags and throw a couple into smoothies and soups for a quick nutrient boost as and when needed. You can also freeze herbs and even leftover wine, adding a couple of ice cubes to flavour sauces and homemade casseroles. Clever, eh?
9 See red
Re-evaluate your crockery and get colour-savvy if you want to steer your weight-loss goals in the right direction. A 2012 study published in the journal /Appetite/ found that dieters who ate off a red plate ate less compared with those who ate off white or blue dishes. The results of the study concluded that red is associated with caution, prompting us to subconsciously eat less. Who knew?
10 Don’t waste food
Make your Sunday roast go further. ‘Don’t throw away your meat bones; instead make bone broth,’ says healthy food blogger Emma Porter (paleowithmrsp.com). ‘It is one of the most simple one-pot meals to make: full of anti-inflammatories, nutrients and vitamins. Great for improving joint health, staving off colds, strengthening your immune system, healing leaky guts and reducing cellulite. It has also been proven to help people overcome food intolerances and allergies,’ she adds. That’s lunch sorted then!
5 kitchen staples
Optimise your diet with these simple must-have foods
1 Nut butter
Whizz together a selection of nuts like almonds, Brazil nuts, cashews and walnuts with coconut oil and pitted dates until smooth. Spread on wholemeal toast, stir into smoothies, smear on a banana or enjoy straight from the jar for a protein-rich snack that will keep hunger pangs at bay for hours.
2 Crudités
When you’re craving savoury rather than sweet, raw veggie sticks are the way to go for a nutritious snack that’s pretty low in cals. Slice up some peppers, carrots, celery and enjoy with a spoonful of houmous or cottage cheese.
3 Greek yoghurt
Super-versatile, Greek yoghurt is the perfect staple for breakfast, snack-time or dessert. Top with fresh fruit, a drizzle of honey and a sprinkle of chia seeds for a healthy replacement to sugar-laden treats. Just yum!
4 Eggs
Eggs are an easy, cheap and understated way to add protein to any meal. Whip them into a frittata with some mushrooms, peppers and spinach, enjoy them poached with a couple of slices of wholemeal toast or boiled and sliced into salads.
5 Lemons
Lemons are the ultimate superfood. They add flavour to dishes and provide lots of health benefits. Squeeze the juice of a fresh lemon into hot water for a liver kick-start first thing; make a healthy salad dressing with lemon, honey and a handful of herbs, such as parsley and dill; and liven up plain water with a slice of the tangy citrus fruit and cucumber.
3 top kitchen accessories
Invest in these must-haves to make healthy cooking a breeze!
1 Magimix Cream Le Duo Juicer
Pop this hard-working juicer on your kitchen worktop for healthy drinks on the go. The user-friendly extractor basket makes cleaning a doddle, while the chrome spout minimises mess. It also comes with a special SmoothieMix attachment so you can alternate between juices and smoothies.
£180, debenhams.com
2 Vegetable Spiralizer
Work towards your five-a-day with this easy-to-use vegetable spiralizer. Designed to help you get the most out of your vegetables, it's ideal for preparing coleslaw, salads or veggie noodles. Take your pick!
£29.99, lakeland.co.uk
3 Set of 4 Ridged Melamine Stacking Bowls
Perfect for storing everything from homemade granola to last night's leftovers, this handy set is as pretty as it is practical. We love the gorgeous pastel shades.
£29.95, dotcomgiftshop.com
via Featured Articles http://www.womensfitness.co.uk/healthy-eating/1385/10-easy-ways-to-eat-healthy
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