Thinking that food diets are boring and bland? Maybe they don’t even work! And there are so many rules you cannot brake. Well, if you don’t like being told what to do, maybe a diet is not for you. But if you really wanna have a healthier lifestyle, read more! We’re uncovering some hot nutrition hacks you’ll need in your future cooking.
These tips & tricks into heathy eating are here to make it easy for you, whenever and if you decide you want to change your dietary habits. That could mean first thing in the new year (we’re looking at you, january 2023), next Monday or even tomorrow. It’s really up to you. Because this isn’t one diet fits all, there are just some tips to approaching healthy eating easier and quicker.
You need: 1 cauliflower. Chop the whole veggie and add it to your regular food processor. Pulse a few times and then add everything to a large bowl. Add 2 tbsp veggie oil, chilli powder (1 tsp) and salt. Prepare your oven (450°F) and add the mixture into a tray with baking sheets, then bake for 30 minutes or until brown. When the cauliflower is done, prepare your taco shells as you like: add lettuce, peppers, cheese and of course the baked cauliflower. Recipe seen in Big Little Recipes, by Emma Laperruque.
2. Hot salad to warm you up
This is perfect if you don’t generally like salads and it’s a recipe from Cooking at Home, by David Chang and Priya Krishna. Get a large pan and add your favorite oil to it. Heat it up and add half of one iceberg head leaves. Toss everything then add a thinly sliced garlic clove, minced chilli and some soy sauce and a bit of rice vinegar. If you like toasted sesame seeds, add them to your warm salad and don’t forget to add also salt and pepper!
3. Go green
Don’t usually like cold spinach leaves? You can always cook it in no time. This is a one pan show and it’s loaded with vitamins and minerals. Take a whole bag of spinach, heat up a pan with olive oil and add the leaves when the oil is sizzling. Add a bit of salt and pepper and cook until wilted (that’s about 2-3 minutes). Squeeze half of lemon juice inside and serve as a side to your juicy steak or whatever you’re having as lunch / dinner.
4. You can never have enough fruits & veggies, am I right?
Did you know that people who have a plant-based diet are healthier in general and have lower risks of getting a flu or the Covid (yep it’s not over yet)? Studies show that fruits and veggies daily can bring plenty of nutrients to your diet helping your immune system get stronger.
5. Onions and garlic can fight infections
As powerful veggies packed with nutrients, onions and garlic have plenty of antioxidants. Which means they can protect your body and even help you fight infections and disease.
6. Have you ever tried roasted onions?
If not, this is the perfect time. Just slice the top of some yellow onions and set them on a baking sheet. Add salt and drizzle olive oil all over the onions. Roast them in the oven until they are tender, for a few hours. Peel and serve hot or cold.
7. Mushrooms are in trend - and nutritious
Studies have found that people who consume mushrooms regularly have lower risks for depression. How do you cook them in a way that’s healthy and tasty? good question. Well you can always prep a hot, oiled pan and add your whole mushrooms or cut in half mushrooms to it. Stir them a few times until they are brown, add salt, pepper, some lemon juice and a big handful of chopped parsley and there you have it. Protein and vitamins.
8. Add color to you plate
Greens are super, but did you know that if you regularly eat a rainbow in your plate on a daily basis (like if you eat red food, blue or violet fruits, oranges, green peppers, or apples) you might lower your risk by 20% of cognitive decline?
9. Don’t skip over seeds and nuts
Yes we’re talking about sunflower seeds, pumpkin seeds, walnuts, pecan nuts, whatever nuts you fancy. Try them all and add them to your daily meals. Why? Because they are heart-healthy but also have natural oils. You can even add them to your morning bircher muesli or porridge or your smoothies.
10. Fish is always a classic
And not only that but it’s also super healthy food. Go for salmon fillets and add salt, black pepper, fennel seeds and garlick. Add lemon zest and olive oil. Then heat up a pan with olive oil and add your fish. Let it sizzle and cook till super juicy -- that will take you no longer than 5-6 minutes.
11. Don’t say goodbye to processed foods but limit them
We don’t encourage eating lots of frozen pizza, fast food, sweets, soda and snacks. Of course it’s difficult or challenging to cut them all at once, and maybe you don’t even need to say goodbye to all, but if you’re going to change your diet style, consider limiting these ultra-processed foods.
12. Enjoy every meal
If you don’t have enough time to cook, make some time. Use that old microwave, there are plenty of healthy recipes out there that you can try and take no longer than 3 or 5 minutes. So time is no excuse. But more importantly, enjoy your food. Every meal should be tasty but also healthy.
So prepare your grocery list and take some notes. And remember food is not everything. Your lifestyle and how active you are is also important, because the key to a healthy diet is to balance the energy you consume every day with your job, your activities, with the energy you use on a daily basis. Consider this: if you eat more than your body needs, you might be putting on weight. Why? All the energy we don’t usually use can be stored as fat in our bodies. If you eat too little, you'll lose weight but that doesn’t necessarily mean it’s good. Ultimately, focus on foods that feed your nutritional needs and make sure your diet is a balanced one!