Are you TRYING to eat well but keep reaching for the snack cupboard?
Or do you feel like healthy foods just go away and you end up throwing away the good stuff and turning to takeout instead?
If you’re struggling to make nutritious choices, your kitchen may be to blame – from a lack of amenities to not properly organizing and storing your food.
Researchers have found that the average Brit could save up to 4,600 calories a month by trading just two takeaways a week for homemade alternatives.*
Therefore, cooking from scratch is better for both your wallet and your waistline.
How to transform your kitchen into an oasis of healthy living…
Train your eye
When you prioritize healthy foods, you’re far more likely to reach for them when you’re hungry.
Instead of a cookie jar in your eye line, place a bowl of juicy fruit — think peaches for heart health, apples for type 2 diabetes, and kiwis for fiber — on the kitchen counter.
Store cookies and other non-nutritious snacks in tall cabinets or tuck them behind other groceries.
Out of sight out of mind! You may find after a while that not only do you forget to eat them, but you forget to buy them as well.
Plan your meals
“Make a meal plan for the coming week and check what ingredients you already have at home before you shop,” says Penny Weston, fitness, wellness and nutrition expert and founder of Wellness Center Made.
“When planning your meals, it’s easier to stick to a grocery list at the supermarket.
“You have to have a purpose for every item you put in your shopping cart
In the end, you don’t buy too much.”
Research portion size
You might be shocked to realize how small the recommended serving sizes actually are.
For example, a serving of mashed potatoes should be the size of your fist – and that’s not part of your five servings a day.
Try the £32.99 Calibra 1 smart food scale that not only weighs your food but also connects to an app so you can also log what you eat and access nutritional information.
It supports you in your weight loss goals by keeping you on track.
Also helpful is the NHS Eatwell guide to what your plate should look like – download it below Nhs.co.uk.
Tired of slicing, grating, peeling or chopping vegetables?
“People often don’t eat a lot of vegetables because they feel it takes too long to prepare,” says health coach Sujata Din.
“Many inexpensive food processors not only chop vegetables, they also spiralize and grate them.
“The versatile device can also be used to knead dough and prepare purees and sauces.”
“And instead of buying expensive nut butters, use a food processor to make your own.”
The £24 Kenwood Mini Chopper doesn’t take up too much space and has adjustable speeds.
Buy an air fryer
Yes, you really should jump on the air fryer train.
“An air fryer is healthier than deep-frying your food, and marinating it with herbs and spices makes the food taste delicious that way,” says Sujata.
“Above all, it saves time because hot air frying is faster than in the oven.
“Many also have roasting, dehydrating and reheating functions.”
Try the Vonhaus Vonchef 2L Air Fryer for £39.99.
Snip and Stash
You’re probably already buying in bulk and cooking in bulk, but often you end up with half a pack of chicken, a fillet of fish, or even more herbs that threaten to get too mushy in the salad drawer.
Don’t miss out on their nutrients – just grab a pair of scissors and some sandwich bags.
“Try pre-cutting and marinating your chicken or fish, then chilling or freezing to use later.
“Fresh herbs can also be cut and frozen if needed to reduce waste,” says Sujata.
Think about storage
You want to maximize freshness wherever possible.
Store bananas separately, as they produce a lot of ethylene gas, which causes other fruits to ripen and spoil quickly.
“Wrapping the top of the bouquet in cling film will help maintain perfect ripeness,” says Penny.
“Keep ginger in the freezer so it has a much longer shelf life and it’s also easier to grate and peel.
“Celery and broccoli stay fresher if they’re wrapped in foil and refrigerated.”
Lean towards herbs
Treat herbs like cut flowers to keep them fresher longer.
“Put them in a glass of water, put a plastic bag over them and then attach a rubber band and you have a mini greenhouse,” explains Penny.
“The same goes with asparagus.
“You can also dry herbs like thyme and rosemary by hanging them in a dry place near a window.”
PFAs (also known as per- and polyfluoroalkyls) are synthetic chemicals found in certain non-stick cookware.
They are often found in everyday objects that are water, oil and dirt repellent.
Some PFAs have been linked to reduced immune function, liver damage, thyroid disease, obesity, fertility problems and cancer.** The EU plans to phase out “non-essential” products containing PFAs by 2025.
Invest in a PFA-free kitchen set, e.g. B. the Original Green Pan Memphis Frying Pan for £30.
mix it up
Even if you’re not a green smoothie breakfast convert, a high-speed blender is a great way to spice up fruits and veggies in a way that gives the whole family a nutrient-rich, no-fuss meal.
Use it to make pancake batter full of bananas or pears, tomato sauce that includes onions, zucchini, carrots and peppers, and delicious green sauces made with leftover herbs, olive oil and capers to serve with grilled chicken or fish.
You can also puree fruit popsicle mixes and fill into molds.
If you fancy a smoothie, Sujata has this tip: “Prepare ingredients the night before by adding fruit, seeds, nuts and leafy greens to blender jar and refrigerating. Add a base liquid like coconut water, milk, or yogurt in the morning and stir.”
Try the Breville Blend Active Personal Blender & Smoothie Maker for £24.99.