Cooking healthy meals from scratch doesn’t need to be a hassle. With a little planning and preparation healthy eating can be as easy as A, B, C!
A: Stock up on some kitchen staples
Having a kitchen well-stocked with healthy staples can make all the difference when you are trying to eat healthily. It means these foods are always on hand to help you whip up a healthy meal even after a long, hard day (instead of reaching for a ready meal or a take away). Many of these ingredients are also long-life so therefore will stay fresh, even when you don’t have time to go to the shops. Here are some ideas…
Breakfast staples: You could try making overnight oats, peanut butter and banana porridge, or yoghurt with berries and nuts.
Lunch and dinner staples: You could try a bean chilli with cheese, garlic, egg fried rice and peas, or a slow cooked chicken and bean stew – who would’ve thought you could make such a variety of meals only requiring 10 simple ingredients?
Did you know that it can be cheaper and healthier to cook your own sauces from scratch? Many recipes such as spaghetti bolognese, chilli con carne and casseroles can be made quickly using a simple tomato sauce recipe, using one key kitchen staple – tinned tomatoes! Tinned tomatoes are cheap and versatile – they even count towards one of your 5-a-day- win!
Fool proof tomato sauce recipe:
P.S. This sauce can also be frozen so make a big batch and freeze different portions. Save on time and energy costs by just defrosting when you need it for the next meal.
B: Get savvy on healthier cooking
C: Prep prep prep!
With such little time on our hands, it can be difficult to have the time to cook healthy food every day. But this doesn’t mean we have to reach for a takeaway menu after a long day at work. How amazing would it be to have a delicious, healthy, and nutritious meal waiting for you? Meal prep helps you to keep on track and make healthy decisions, even at the times you are most unlikely to. It may sound complicated and scary, but it needn’t be - to get going with meal prep, we recommend putting aside a little time once a week to plan what meals you will be having. You can use the meal planner template below to help with planning:
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You could then dedicate an hour or two hours every week towards preparing food for the week ahead – whether this is an activity to fit in first thing on a Sunday, or even on a lunch break midweek. Find a time of the week that suits you. You could try batch cooking, or just starting recipes off… Evenly portion out prepared foods between some suitable containers and store however you choose – voila! Healthy lunch and dinners ready to go when you need them.
Ingredient recycling
Meal prep does not mean you need to eat exactly the same meal every night, it can just mean that you have a tasty ingredient ready to recycle in different ways through the week. Chose a main ingredient and just add some fresh salad or vegetables on the side each night.
For example, after cooking up a batch of chilli con carne, you can prepare a number of different meals:
Reheating safety
When cooling cooked meals for the fridge or freezer, ensure to cool foods down as quickly as possible. Do not leave foods sitting around at room temperature, as this is when bacteria can grow. Place them in the fridge or freezer within 2 hours.
Always store cooked and raw foods separately (particularly raw meat) and label all your meals to make it easier to remember what it is and when you stored it. Do not chill cooked foods for longer than 2 days, if you want to store it for longer – freeze it! Most foods can be frozen safely for up to 3 months
When ready to eat, many dishes can be reheated in the oven or microwave – just ensure to stir halfway through and ensure food is steaming hot throughout before serving. Food can often heat well around the edges but remain cooler in the centre. Food should reach a minimum temperature of 72 degrees Celsius for 2 minutes (a food thermometer can help here) . Ensure to serve food immediately, whilst it is still hot and steaming.