10 tips for healthy Mediterranean cooking
Healthy cooking is so much more than just a weekly trip to the farmer's market. It's also about understanding how to navigate your way through a supermarket without getting tricked into buying "healthy" fake food, how to save time in the kitchen, or perhaps meal prep is more helpful to you. Here are 10 tips to help you stay on track with your healthy cooking goals.
Fresh is best. Try to buy local and / or organic if possible. Check out the Dirty Dozen and Clean 15 lists to help you choose when to buy organic.
Frozen and jarred food is ok - just make sure you read the labels! Choose food in glass jars over canned food. Cans are lined with chemicals (BPA or Bisphenol A) to prevent the metal from reacting with the food inside. Although it is deemed safe, there has always been a question about the health risks.
Use a timer. Your oven probably has one already so do yourself a favour and learn how to use it, or buy a basic one. There’s nothing more tasteless than overcooked food.
Keep meals simple. The fewer the ingredients, the more likely you are to succeed. Try longer recipes when you have more time and don't be afraid to experiment with new foods sometimes.
Cook once, eat twice. This will save you time in the kitchen. Refrigerate or freeze the extra food for a busy day.
Wash and prep fresh produce. Wash and store the items you eat regularly in the refrigerator and in clear containers, so you don’t forget about them. Fresh herbs can be stored in glass jars half filled with water so they stay fresh for longer.
Try a variety of healthy cooking styles such as raw, juice, blend, steam, boil, grill, steam fry, and sautéing.
Season. Use a variety seasonings such as sea salt, spices, herbs (fresh or dried), citrus fruit or vinegars and other simple condiments to add flavour to the food.
Make cooking part of family time. Making meals together is a fun way to teach kids how to cook and they can help you too.
Enjoy it! Find ways to make cooking and eating a pleasurable experience.
Ready made meals and snacks usually contain extra sugars, sweeteners, salt and preservatives, even if they are labeled as healthy. Try these easy recipes to replace your usual store bought bread, cereal, dips or snacks.
Spicy red pepper & goats cheese dip
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