Today I wanted to share with you some simple cooking tips that make my life easier. It’s one thing for me to share recipes with you all the time and photos of beautifully plated food, but some people find it intimidating to create something like that for themselves. I want to simplify it and share some of my knowledge with you!
1. Keep a jar of crushed garlic and ginger in the fridge at all times.
This makes it a lot quicker than having to peel and slice it every time. I pretty much add a teaspoonful of each to most of my meals, it boosts the flavour and has some amazing health benefits
2. Keep the skin on your veggies as often as possible instead of peeling, as that’s where most of the nutrients are!
Did you know that when you peel fruits and vegetables, you could actually be peeling away a bunch of good vitamins and nutrients? Yep, many of our peeling habits are completely unnecessary and we’d be better off leaving the vegetable whole.
3. Use LOTS of herbs and spices
I quite often get asked about flavouring food. I usually have a mix of garlic and ginger in everything, then a blend of
- Rosemary, Turmeric, Chilli
- Tuscan, Moroccan, Cajun
Or I’ll add a stir-fry paste on occasion. You have to be careful as these can by high in sugar so save it for a treat. I enjoy teriyaki, homemade satay, or Chinese hoisin and garlic. This can be great if you’re new to changing your diet for the better and your taste palette hasn’t quite adapted yet 👌🏼
4. Add crunch with nuts and seeds
I sprinkle over sunflower, pumpkin and/or hemp seeds to most of my meals. Salads, stir-fry’s and curries can be taken to the next level with a handful of nuts also. Great for added protein, healthy fats, and will keep you feeling full.
5. Try using coconut oil as margarine
I’ve been thinking about this for days straight remembering to write this email and tell you! It sounds odd, but honestly the flavour is insane and pretty much goes with everything!
- Peanut butter and banana with chia seeds
- Avocado, tomato and mushroom
- Egg and spinach
- Even plain toast to enjoy dipped into vegetable soup!
Coconut oil has some good fats and some bad fats. But a drizzle here and there is totally safe and beneficial for our bodies. You don’t need to be scared of it, just eat in moderation 🥥
I still add coconut oil to my raw dessert slices and use as a body moisturiser sometimes too ☺️
6. Use balsamic glaze on salads and savoury breakfasts
My favourite brand is Sticky Balsamic, but before discovering them I just brought it from the supermarket. It’s a light option to jazz up your dishes with insane flavour.
I love it on avocado toast, salads and roast veggie dishes!
7. Use a good quality oil
I always rave about Cocavo! This coconut avocado blend comes in plain, light, chilli and lime, coriander lime and ginger, or lemon turmeric.
It’s a quality oil you can cook at high temperatures without spoiling it and the infused flavours absolutely take your cooking to the next level.
I still enjoy cooking with oil, but 1 Tbsp of olive oil contains 120 calories in itself. So drizzle it on to give your food crunch, but don’t drown it.
8. Add protein powder to baking to bulk up your meals
Nuzest is a high quality pea protein with an excellent nutritional profile. Protein helps you stay full throughout the day and keep cravings at bay, aids with muscle growth and repair, as well as tastes delicious!
Enjoy as a shake with half water and half plant milk, add to smoothies, raw slices and baking, stir into yoghurt with fruit or oats + more!
9. Switch up your veggies, grains and protein often to create diverse bacteria in your gut
Next time you cook, think about how each item on your plate will affect your body. Different ingredients provide a different macro breakdown (carbs, fats and protein), as well as different vitamins and minerals.
For example, I know that lean salad with protein and fat helps me stay focused and energetic during the day, whereas carbs help me relax and wind down at night, fuel me if I don’t know when my next meal will be, or for a workout.
Sometimes I crave super light vegetable stir-fry’s, salads and soup. Sometimes I just crave potato or gluten-free vegan mac’n’cheese!
By trying new foods often and switching up your grocery shop, it will support a good mood, better immunity and a wider nutrient intake for energy and vitality.
Eat the colours of the rainbow.
10. Opt for high fibre dense foods for a slower release of energy
One way we can increase our energy throughout the day, is choosing slower digesting foods. The harder our body has to work to break it down, it will allow us to keep going for hours and can also help us burn more calories.
Examples include –
- Whole-grain bread or seed loaf over white
- Chickpea/edamame/black bean/lentil/wholegrain pasta over white
- Oats
- Beans and legumes
- Nuts and seeds
- Fruit and vegetables
- Brown or black rice over white
- Quinoa
11. Eat fermented foods often
Fermented foods are rich in probiotic bacteria so by consuming them, you are adding beneficial bacteria and enzymes to your overall intestinal flora. This increases the health of your gut microbiome and digestive system, enhancing the immune system and our mental happiness.
Examples include –
- Cultured yoghurt
- Tempeh
- Miso
- Kimchi
- Sauerkraut
- Kombucha
Try this easy entree/platter idea! Apple slices with veggie sausage and sauerkraut! Beetroot citrus flavour works well, or I also loved turmeric sauerkraut. You can pop a toothpick through the middle to hold it together if needed.
12. Plan your meals in advance
Every week without fail I plan out what meals I want to make and write a corresponding grocery list. This can help avoid buying unnecessary items and food wastage, as well as keep your meals interesting.
You’re more likely to make a healthy eating choice if you’ve planned for it, rather than picking up takeaways on the way home because you can’t be bothered thinking up what to make.
If you need help with recipes and easy meal ideas to stay on track, check out my meal guides, programmes and coaching here!
Hope you enjoyed!
Best Regards
Cassie Amber xx
