Tips to Make Home Cooking Easy and Nutritious
We called up our friend, Olivia Swan, an Accredited Practising Dietitian and asked for her insights and tips to make cooking at home easy and nutriotious. There are a tonne of benefits to home cooking, including supporting local businesses, eating seasonally, mindful eating, and cost savings. Things can be tight at the moment, so let’s dive into some practical tips to make home cooking easy and nutritious, even with a busy lifestyle and rising costs.
Plan Ahead
Planning your meals for the week can save time, money, and stress. Start by writing out a weekly menu and shopping list. This will help you choose healthy options, avoid frequent supermarket trips, and take advantage of sales. By thinking about what foods you enjoy and that make you feel good, you can add a touch of mindfulness to your meals. Don’t forget to include some convenient options like takeaway or frozen meals for days when cooking feels like a chore.
Prep in Bulk and Use Repeat Ingredients
After a long day, the thought of cooking can be overwhelming. To make things easier, do some prep work in advance. If your weekly plan includes sweet potato fries and sweet potato curry, chop up all the sweet potatoes at once. Similarly, prep extra carrots for snacks or future meals. Making use of your freezer can also save time. Cook and freeze extra portions of meals like bolognese sauce, soups, or curries to have on hand for busy nights.
Allow for Shortcuts
A balanced meal should include fiber, colour (fruits and vegetables), complex carbohydrates, lean protein, and healthy fats. To simplify meal prep, use convenient options:
- Fiber: Frozen fruits and vegetables are nutritious and convenient, as they are frozen at their peak freshness. Canned vegetables are also a good option—choose reduced-salt varieties for better heart health.
- Carbohydrates: Microwavable rice or grains can quickly add fiber and B vitamins to your meal. Other easy carbs include wholemeal wraps, roasted sweet potatoes, or pre-cooked lentil salads.
- Protein: Keep your pantry stocked with lean protein options such as canned fish (sardines, salmon, or tuna), eggs, tofu, frozen fish, and cottage cheese.
Share the Load
Involving everyone in meal preparation can reduce the stress of cooking and make mealtimes more enjoyable. Encourage family members to pick a meal for the week and participate in the process—whether it’s writing the shopping list, peeling vegetables, or setting the table. This not only allows for different tastes but also lightens the load of planning and cooking.
Have Fun
Cooking at home doesn’t have to be stressful. Make mealtime fun by trying new things like breakfast for dinner, DIY tacos, or homemade pizza. Experimenting with different recipes can make cooking more enjoyable and less of a chore.
Dress It Up!
Homemade dressings are a great way to add flavour and nutrition to your meals. Here are a few easy ideas:
- Basic Dressing: Mix EVOO, lemon juice, salt, and pepper.
- Creamy Dressing: Combine EVOO, natural yogurt, garlic, and herbs like mint or dill.
- Balsamic Vinaigrette: Use Goldi Aceto Balsamic Vinegar with EVOO, a sweetener (honey or maple syrup), salt, and garlic for a flavourful twist.
Make dressings directly in a jar for easy mixing, serving, and storage—minimal washing up required!