By Amy King
You probably know that preparing your own food is a great way to eat healthier and lose weight.
If you love to cook, that’s an added bonus. If you’re uncomfortable in the kitchen, it can be difficult to stop relying on dining out or relying on UberEats for convenience.
That’s especially true if you grew up without many culinary role models, and now you think it's too late to learn. On the other hand, you might be eager to bake cookies and fry bacon, but you draw a blank about what to do with asparagus and brown rice.
The truth is healthy cooking can be a lot of fun. Try these suggestions for changing the way you eat and enjoying the process.
It’s natural to feel frustrated if you have to look up half the words in a recipe or run to the store for missing ingredients. You’ll be happy to hear that there are many quick and simple ways to make healthy cooking faster than takeout.
1. Organize your kitchen. If you can’t afford expensive renovations, there are still many things you can do to make your space more efficient. Put your essentials within easy reach and install racks to expand your cabinet storage.
2. Check your equipment. Some basic tools can speed up meal preparations. Keep your knives sharp. Invest in a slow cooker and a food processor that fits your budget.
💡Tip: Your local butcher may engage a professional knife sharper
and will happily pass on their details or organise for your knives to be sharpened for a small fee!
Whether you're looking to improve your lifestyle habits, take your athletic performance or overall performance to the next level I'm here to help.
As an experienced fitness, nutrition & performance coach I work with you to optimise all area of your health & well-being.
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3. Stock up on staples. Fill your pantry and freezer with ingredients you use frequently. That may include olive oil, balsamic vinegar, spices, fresh herbs, lemon, pastes, frozen veggies and clean carbs.
4. Cook in batches. Shorten your cooking time by preparing multiple servings and freezing the leftovers. You can heat them up later for quick dinners.
💡Tip: If Batch cooking is too daunting, you can do mini batches.
For example, I’ll prep my fresh veggies once a week and store in sandwich bags
or airtight containers, so they are cleaned, chopped and ready to cook fresh daily!
5. Play music. Research shows that music can make any task seem more effortless. Turn on the radio or invent your own playlists. Podcasts, Netflix and YouTube Playlists also work well!
6. Minimize clean up. Does your kitchen look like a disaster area when you’re through?
Prevent messes by using parchment paper and spoon rests. Soak dishes as you go along or load them into your dishwasher.
Food is even more delicious when you share it with others. Invite your family and friends to join you.
1. Take a class. Check the calendar at local cooking schools or browse online for courses at Udemy or BBC Food. Encourage your partner to join you or surprise them with what you learn.
2. Teach your kids. Healthy cooking is one of the most important life skills you can nurture in your children. You’ll be teaching them habits that support a longer and more active life.
3. Post your creations. Take photos of your prized creations. You deserve to show off a little!
4. Write a book. Assemble an album of your personal recipes. Add pictures and stories to make it more personal. This may also be a treasured gift in years to come. Many of my friends (of all genders and orientations) have their grandmother’s or parent’s recipe scrap book!
5. Send gifts. Homemade food can be a thoughtful and affordable present for any occasion. Bake and decorate low sugar cakes for birthday parties. Hand out bags of chocolate dusted almonds for wedding favours…
💡 Tip: Your romantic partner will treasure a home made meal or baked treat made with care and attention for a special occasion!
6. Throw a party. Entertain in style without having to pay a caterer. Depending on your skills, you can arrange a fish taco night or take your turn hosting a formal Thanksgiving dinner.
7. Prioritize family meals. Try to sit down with your family for at least one meal a day to share conversation and wholesome food. If dinner is difficult to coordinate, gather for breakfast.
With a little practice and creativity, you can enjoy making your own nutritious meals and snacks. In addition to eating healthier, you’ll save money, and create more opportunities to spend quality time with your loved ones.
Amy King is the founder of AKE Fitness & Nutrition. When she’s not serving her clients, she is pursuing her corporate career in mining, bodybuilding and spending time with loved ones. She calls Perth, Western Australia home.
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