Effortless Hacks for Healthier Meals
A well stocked kitchen makes all the difference when it comes to preparing healthy meals and snacks - These are our effortless hacks for healthier meals
Busy Lifestyles means maximising available time to spend with our families. We love redesigning or adding more benefits to every meal with effortless hacks that improve nutrition while keeping work and prep time down.
It is really important to have a panty and fridge, stocked with healthy options as this saves time shopping. Below is our list of basic ingredients that can be added to all sorts of recipes, mixed and combined to make healthy and tasty dishes
- Sea salt – This sodium chloride is minimally processed, it contains some minerals, including potassium, iron, and calcium
- Olive oil - Olive OilIs Rich in Healthy Monounsaturated Fatsand antioxidants. Quality extra virgin olive oil is an especially healthy fat that retains its beneficial qualities during cooking. The main downside is that overheating can adversely impact its flavor. However, olive oil is quite resistant to heat and doesn't oxidize or go rancid during cooking.
- Bone Broth – any leftover bone broth can be stored in the freezer. Bone Broth - is a wonderful staple for fighting inflammation, aiding joint health and helping to heal a leaky gut, you can sneak it into my diet by using it as a stock substitude or sip it instead of your morning coffee.
- Spices & Herbs – Cinnamon, chilli powder, paprika, black pepper, oregano, mint flakes. Spices – are the original superfoods. Add chillies, turmeric and ginger to stir-fries, cinnamon or smoked paprika to red pasta sauce or roasts
- Fresh herbs – parsley, mint (any herb you can grow in a pot will do wonders for salads)
- Vinegar - Apple cider vinegar, balsamic vinegar. Great as salad dressings
- Honey – A healthy alternative to sugar
- Coconut sugar - The natural sweetener coconut sugarcontains several important nutrients and may reduce blood sugar spikes compared to regular table sugar.
- Tamari sauce - Tamariis a common soy sauce alternative and may be added to stir fry, salads. It's gluten-free, higher in protein, has antioxidants and often free of additives.
- Cacao powder – the powder from the cocoa beans, it is packed with polyphenols and tryptophan the precursor to serotonin which is great for your mood. Caco powder is also loaded with Magnesium, a mineral that has amazing benefits. Cocoa powder can be added to everything from smoothies to baking or hot drinks
- Quinoa and quinoa flakes – both are gluten-free, high in plant-based protein, and full of fiber. Quinoa flakes are essentially just pressed quinoa. Each little quinoa seed is rolled flat to make a flake. Use in place of rice, in salads, buddha bowls and quinoa flakes can be used instetad of rolled oats, we like using them in baking such as muffins
- Oats - Oatscontain both soluble and insoluble fiber as well as a great nutritional profile. There are so many other ways to use the whole-grain powerhouse: Other than breakfast cereal you can use them as a base for burgers, baking and granola bars
- Rice - Riceis a quick energy source. Rice is generally safe for people with food sensitivities. Easy to prepare it’s a great pantry staple for savoury and sweet dishes
- Nuts and seeds - They're full of healthy fats, plant-based protein and lots of other nutrients such as minerals and vitamins. Greatt for a quick snack they can also be added to meals and baking. Almond meal is a great gluten free alternative regular flour
- Citrus – Lemons, limes, oranges – Juice and Citrus Zest have tons of health benefits. You can use it them in salads, while preserving especially olives. Baking with citrus zest such as lime, lemon or orange in cakes and muffins adds flavour. Adding it to roasts such as lamb or chicken or even roasted vegetables gives a lively kick.
- Vegetables such as capsicum, mushrooms pumpkin, zucchini, spinach leaves, sweet potato, carrots to name a few they are nutrient dense and full of fibre. Eaten raw as a healthy snack or cooked or used in baking
- Eggs – natures multi vitamin, eggs are also full of protein and omega 3 fatty acids which have been shown to have many health benefits. The science is also clear that consuming eggs daily is perfectly safe. Eggs on their own can be baked, boiled, scrambled, poached, and fried but eggs are more than that, used in baking, pancakes, fried rice, sandwiches, so versatile.
- Greek Yoghurt - an excellent source of calcium and probiotics, which support a healthy bacterial balance in the gut. Great yoghurt can be used for breakfast, lunch, dinner or snack in both sweet or savoury dishes. Eaten on it’s own with honey and nuts or as a topping to salads and quinoa, it can also be used as a wet ingredient in baking.
- Fruit – Bananas, apples, berries and frozen berries. Because you always need healthy snacks that are full of vitamins and minerals but great in salads, smoohies and baking
- Fermented foods like saukraout, beets and kimchi with tons of probiotics. The probiotics in the ferments are sensitive to heat, so it’s important to add them at the very end of a dish. You can add to just about any dish to finish I off.