Are you tired of eating salad after salad in hopes of making your goals a
reality? While salads are undoubtedly a great way to keep on track, they
aren’t the only way.
There are many simple little things you can do when preparing your meals
that can have a significant impact in a positive way for your health. Here
are five things that take zero effort to make healthier meals in your kitchen.
1. Use spices strategically
You probably know how bad it is for you to use too much salt. Most of the
foods pre-packaged in our supermarkets and at restaurants are loaded with
more sodium than we need. Instead, cook your own dishes using fresh
spices as a way to flavour them up. All spices fall in the superfood category.
Just look at ginger and turmeric, two anti-inflammatory and antioxidant-rich
spices that add heaps of flavour. Smoked paprika can add more depth while
fenugreek adds a nutty taste that goes great with veggies and meats alike.
2. Use bone broth instead
Making soups, stews, or sauces? Choose bone broth over regular broth
and stock. This gut-healing liquid helps tame inflammation, soothes joints,
and seals your gut lining. Plus, it yields a more vibrant taste for everything
3. Give garlic time to open up
If you use fresh garlic in your recipes, that’s a significant step toward better
health. However, most people tend to throw that garlic in straight away after
chopping it. The best way to take advantage of garlic’s potent properties
that make it antibacterial and antiviral is to chop or mince it first and then
allow it to sit for 20 minutes. Doing this lets allicin, a compound that
activates its healing properties, come into play. Ideally, you’ll toss the garlic
in at the end of your cook time, so it gets cooked enough while retaining
those blissful benefits.
4. Incorporate the zest
Citrus fruits add plenty of zing and flavour without adding calories. You
probably squeeze fresh lemon, lime, grapefruit, or orange into the things
you create, but the zest has even more benefits for you. Get out your grater
and zest in the peels, which have been linked to killing off harmful cells and
providing antioxidant benefits. You can put it in every dish you make for a
healthier and more delicious meal.
5. Get down with fermented foods
Fermented foods have probiotics built right in. They’re great for adding
umami to your dishes. You’ll want to add things like sauerkraut and kimchi,
for example, to the end of your cooking time since they’re more sensitive to
heat. Another trick? Use kombucha in place of vinegar when you make
your salad dressing to get more probiotic power into your meals.
With these simple switches, you can make every meal healthier from the
start without ever sacrificing taste!