With the holiday season upon us, many of us are spending more time in the kitchen. Whether the idea is exciting, or intimidating, or both, is up to the individual — but for many of us, health awareness is at the top of our list of cupboard and meal prep considerations. Even if you’re inexperienced in the kitchen, you can rest assured knowing that healthy cooking is an act of self-care. “It’s not a chore, it’s one of the most powerful tools we have to influence our health and nourish our bodies,” says Manhattan-based nutritionist Maria Marlowe, adding that the act of preparing meals can double as “moving meditation.”
When it comes to prioritizing health and self-care, it’s imperative to look beyond prepared foods as much as possible as a client, says Los Angeles-based nutritionist Kimberly Snyder. “I’ve found that a lot of people don’t consider themselves ‘cooks,’ and therefore rely too much on packaged foods, including frozen entrées, canned soups, packaged snacks,” she explains. According to Snyder, creating delicious and healthy meals can be simple and easy—just choose the right ingredients and know how to best prepare them. Here, all the healthy cooking tips you need, from the best oils to the best ways to prepare dark leafy greens.
Buying fresh and frozen food
Buying fresh food at local markets may be the best way to buy seasonal vegetables, fresh meat and fish Ideal, but don’t buy frozen treats at a discount. “I find that sometimes people overlook all the unhealthy frozen foods, but frozen vegetables and wild seafood are two good options,” says Marlowe. “They’re often just as nutritious and more convenient and less expensive.” As for what to stock on the produce aisle, dark leafy greens are some of the most antioxidant-rich and nutrient-dense foods, and cruciferous vegetables like citrus are notoriously rich. Orchids, cauliflower, and cabbage can support the body’s natural detoxification process and lower inflammation, says Marlowe.
Little Green Change Thawing Tray
Stock your pantry wisely
“Preparation is your best friend when it comes to making healthy food!” Snyder says that’s not just for fresh ingredients in the fridge. Now is the perfect time to get creative with shelf-stable options. “Stock your pantry with dry staples like quinoa, lentils, and chia seeds that you can always have on hand as quick meal options when your groceries are running low,” says Snyder. “You can save money by buying these in bulk online or at a co-op.” In addition to healthy grains and seeds, consider coconut milk and curry pastes. “I always keep these on hand to inspire my favorite things -minute dinner: Thai red curry; Just add veggies and your protein of choice, and you’ll have a satisfying, delicious meal ready faster than takeout.” There are also protein and vegan pastas that taste great and offer more flavor than traditional pasta Fiber and protein, along with canned wild sardines or anchovies, can provide a quick and easy source of omega-3-packed protein that can be added to a variety of different plates, says Marlowe.
Pyrex Wood Lid Storage Set of 6
Williams Sonoma, Marble Jars Set of 3
Watch out for oils
The most researched and documented health benefits Olive oil is always a good choice. “It’s anti-inflammatory, rich in antioxidants, and supports cardiovascular and brain health,” says Marlowe, who recommends using virgin olive oil for low-temperature cooking because it has a higher smoke point than extra-virgin olive oil. Coconut oil is rich in medium-chain triglycerides (MCTs), which are believed to support healthy cognitive function, and is a solid choice for medium-heat cooking, despite its high saturated fat content. For high-heat cooking, avocado oil, rich in heart-healthy oleic acid, is high in 92 – smoke point in Fahrenheit.
St. Ambrew Extra Virgin Olive Oil
Season Simple
“Instead of using store bought dressings and sauces that often contain refined oils and sugar, I encourage using simple ingredients in your kitchen to add extra flavor to your meals ,” says Snyder. To serve with a fresh green salad, she recommends squeezing a lemon on top for zesty citrus and extra vitamin C for an immune boost, or mashing an avocado for a creamy dose of healthy fat, and serving it with pink Season with colored Himalayan sea salt. Another easy but satisfying way to add zest is to use fresh herbs. “Adding cilantro, basil and parsley to your dishes can enhance the flavor of your dishes while adding health benefits such as detoxification, reducing swelling and aiding digestion.”
Jacobsen Salt Co. Pink Himalayan Salt Grinder
Williams Sonoma Pink Himalayan Rock Salt
Simply Organic Ultimate Organic Starter Spic e Set
Nicolas Vahe Best Spice Set
Steaming or Sauteing
Steaming is widely considered the healthiest way to cook vegetables and helps them retain the most nutrients . Just make sure you do this for the best texture. “It’s important not to oversteam, as the vegetables can quickly go from crisp and tender to an inedible mush,” warns Marlowe, who counteracts by adding a drizzle of olive oil and a pinch of salt to the equation Boring when steamed. This is also a useful strategy for seafood, as it retains the most nutrients and results in a juicier final product than roasting. “Simply cook seafood en mastoid
or baked in a parchment tent, you don’t want to cook it any other way,” she said. Another option, and one that tends to yield more delicious dishes, is stir-frying. “By quickly searing vegetables or meat in a little oil, you end up with a tastier dish, which may mean you eat more vegetables,” she says.
Great Jones Family Style Collection
Mauviel Copper Frying Pan
Focus on healthy fats and Lean Protein
While fat is an essential part of your diet, it’s important to choose the right fats and eat them in moderation. “The fats that trigger inflammation and damage our health come primarily from refined vegetable oils, which are found in many packaged and prepared foods, as well as fried foods,” explains Marlowe. “Those are the ones you want to avoid or minimize.” Good sources of healthy fats include eggs, avocados, nuts, chia seeds and healthy oils with anti-inflammatory properties, such as olive, coconut and avocado oils. There are also fatty fish such as salmon, trout, mackerel and sardines, which are rich in heart-healthy omega-3s. A similar discerning approach to proteins that provide energy and support brain function is essential. If you eat meat, choose high-quality grass-fed meats, seafood, and keep red meat to a minimum. “The diet of the animal from which the meat is derived is important because it affects the health and nutrition of the meat,” Marlowe explained. “When possible, choose organic to avoid unnecessary antibiotics and artificial growth hormones.”
Fish Wife Smoked Albacore Tuna
Matiz sardines in olive oil
Adequate intake of fiber is good for gut health
A high-fiber diet is important for maintaining the balance of the digestive system and the normal functioning of the body very important. While eating more vegetables and high-fiber grains is an important part of balance, probiotic foods and supplements can help improve the diversity of bacteria in your gut microbiome. “To supplement gut health, I always recommend taking a good daily probiotic supplement,” says Snyder, whose Solluna Feel Good SBO Probiotic contains prebiotics, postbiotics, and various soil-microbial probiotic strains. There’s also a variety of gut-healthy superfoods, including cultured vegetables like raw sauerkraut, which is rich in probiotics to support the gut, and fresh ginger root, which optimizes digestion. “I really like having gut-healthy foods on hand in your kitchen,” says Snyder.
Solluna Feel Good SBO Probiotics
FarmSteady Fermented Vegetable Kit
Pay attention to the serving size and board ratio
“When you are stuck When you’re at home, it’s easy to make frequent trips to the refrigerator and pantry,” Snyder said. “Before you know it, you’ve been grazing all day and totally throwing portion control out the window.” One of Snyder’s tried-and-true healthy meal-sharing strategies is batch cooking. “When I cook batches, I always pre-portion them in separate containers,” she explains. “That way, the next time I reach for it, I know it’s the right amount.” When it comes to proportioning each food group, Marlowe asks her clients to imagine their plate as a pie chart to achieve “Ideal Plate Proportions”. 15% should be vegetables, cooked or raw ,Then% of the plate should contain protein, equivalent to about 3 to 4 ounces of animal protein. “It’s about the size of a deck of cards,” she said. another% can consist of healthy grains or more vegetables if desired. Healthy fats, such as olive oil, are used as a topping or as a dressing in cooking.
Oxo 8 -Piece Smart Seal Glass Rectangular Container Set
1757425220454627264
Joseph Joseph Nestor Locke -Container Set
1757424734134619152
1757425220454627264
OXO good grip -P OP Container Set
31789805174859
1757416908124179036
6326253542940Zwilling JA Henckels Fresh & Save Vacuum Glass Container
825354294087597394608
Steaming or Sauteing
Steaming is widely considered the healthiest way to cook vegetables and helps them retain the most nutrients . Just make sure you do this for the best texture. “It’s important not to oversteam, as the vegetables can quickly go from crisp and tender to an inedible mush,” warns Marlowe, who counteracts by adding a drizzle of olive oil and a pinch of salt to the equation Boring when steamed. This is also a useful strategy for seafood, as it retains the most nutrients and results in a juicier final product than roasting. “Simply cook seafood en mastoid
Great Jones Family Style Collection
Mauviel Copper Frying Pan
Focus on healthy fats and Lean Protein
While fat is an essential part of your diet, it’s important to choose the right fats and eat them in moderation. “The fats that trigger inflammation and damage our health come primarily from refined vegetable oils, which are found in many packaged and prepared foods, as well as fried foods,” explains Marlowe. “Those are the ones you want to avoid or minimize.” Good sources of healthy fats include eggs, avocados, nuts, chia seeds and healthy oils with anti-inflammatory properties, such as olive, coconut and avocado oils. There are also fatty fish such as salmon, trout, mackerel and sardines, which are rich in heart-healthy omega-3s. A similar discerning approach to proteins that provide energy and support brain function is essential. If you eat meat, choose high-quality grass-fed meats, seafood, and keep red meat to a minimum. “The diet of the animal from which the meat is derived is important because it affects the health and nutrition of the meat,” Marlowe explained. “When possible, choose organic to avoid unnecessary antibiotics and artificial growth hormones.”
Fish Wife Smoked Albacore Tuna
Matiz sardines in olive oil
Adequate intake of fiber is good for gut health
A high-fiber diet is important for maintaining the balance of the digestive system and the normal functioning of the body very important. While eating more vegetables and high-fiber grains is an important part of balance, probiotic foods and supplements can help improve the diversity of bacteria in your gut microbiome. “To supplement gut health, I always recommend taking a good daily probiotic supplement,” says Snyder, whose Solluna Feel Good SBO Probiotic contains prebiotics, postbiotics, and various soil-microbial probiotic strains. There’s also a variety of gut-healthy superfoods, including cultured vegetables like raw sauerkraut, which is rich in probiotics to support the gut, and fresh ginger root, which optimizes digestion. “I really like having gut-healthy foods on hand in your kitchen,” says Snyder.
Solluna Feel Good SBO Probiotics
FarmSteady Fermented Vegetable Kit
Pay attention to the serving size and board ratio
“When you are stuck When you’re at home, it’s easy to make frequent trips to the refrigerator and pantry,” Snyder said. “Before you know it, you’ve been grazing all day and totally throwing portion control out the window.” One of Snyder’s tried-and-true healthy meal-sharing strategies is batch cooking. “When I cook batches, I always pre-portion them in separate containers,” she explains. “That way, the next time I reach for it, I know it’s the right amount.” When it comes to proportioning each food group, Marlowe asks her clients to imagine their plate as a pie chart to achieve “Ideal Plate Proportions”. 15% should be vegetables, cooked or raw ,Then% of the plate should contain protein, equivalent to about 3 to 4 ounces of animal protein. “It’s about the size of a deck of cards,” she said. another% can consist of healthy grains or more vegetables if desired. Healthy fats, such as olive oil, are used as a topping or as a dressing in cooking.
Oxo 8 -Piece Smart Seal Glass Rectangular Container Set
1757425220454627264
Joseph Joseph Nestor Locke -Container Set
1757424734134619152
1757425220454627264
OXO good grip -P OP Container Set
31789805174859
1757416908124179036
6326253542940Zwilling JA Henckels Fresh & Save Vacuum Glass Container
825354294087597394608
Great Jones Family Style Collection
Mauviel Copper Frying Pan
Focus on healthy fats and Lean Protein
While fat is an essential part of your diet, it’s important to choose the right fats and eat them in moderation. “The fats that trigger inflammation and damage our health come primarily from refined vegetable oils, which are found in many packaged and prepared foods, as well as fried foods,” explains Marlowe. “Those are the ones you want to avoid or minimize.” Good sources of healthy fats include eggs, avocados, nuts, chia seeds and healthy oils with anti-inflammatory properties, such as olive, coconut and avocado oils. There are also fatty fish such as salmon, trout, mackerel and sardines, which are rich in heart-healthy omega-3s. A similar discerning approach to proteins that provide energy and support brain function is essential. If you eat meat, choose high-quality grass-fed meats, seafood, and keep red meat to a minimum. “The diet of the animal from which the meat is derived is important because it affects the health and nutrition of the meat,” Marlowe explained. “When possible, choose organic to avoid unnecessary antibiotics and artificial growth hormones.”
Fish Wife Smoked Albacore Tuna
Matiz sardines in olive oil
Adequate intake of fiber is good for gut health
A high-fiber diet is important for maintaining the balance of the digestive system and the normal functioning of the body very important. While eating more vegetables and high-fiber grains is an important part of balance, probiotic foods and supplements can help improve the diversity of bacteria in your gut microbiome. “To supplement gut health, I always recommend taking a good daily probiotic supplement,” says Snyder, whose Solluna Feel Good SBO Probiotic contains prebiotics, postbiotics, and various soil-microbial probiotic strains. There’s also a variety of gut-healthy superfoods, including cultured vegetables like raw sauerkraut, which is rich in probiotics to support the gut, and fresh ginger root, which optimizes digestion. “I really like having gut-healthy foods on hand in your kitchen,” says Snyder.
Solluna Feel Good SBO Probiotics
FarmSteady Fermented Vegetable Kit
Pay attention to the serving size and board ratio
“When you are stuck When you’re at home, it’s easy to make frequent trips to the refrigerator and pantry,” Snyder said. “Before you know it, you’ve been grazing all day and totally throwing portion control out the window.” One of Snyder’s tried-and-true healthy meal-sharing strategies is batch cooking. “When I cook batches, I always pre-portion them in separate containers,” she explains. “That way, the next time I reach for it, I know it’s the right amount.” When it comes to proportioning each food group, Marlowe asks her clients to imagine their plate as a pie chart to achieve “Ideal Plate Proportions”. 15% should be vegetables, cooked or raw ,Then% of the plate should contain protein, equivalent to about 3 to 4 ounces of animal protein. “It’s about the size of a deck of cards,” she said. another% can consist of healthy grains or more vegetables if desired. Healthy fats, such as olive oil, are used as a topping or as a dressing in cooking.
Oxo 8 -Piece Smart Seal Glass Rectangular Container Set
1757425220454627264
Joseph Joseph Nestor Locke -Container Set
1757424734134619152
1757425220454627264
OXO good grip -P OP Container Set
31789805174859
1757416908124179036
6326253542940Zwilling JA Henckels Fresh & Save Vacuum Glass Container
825354294087597394608
Focus on healthy fats and Lean Protein
Focus on healthy fats and Lean Protein
While fat is an essential part of your diet, it’s important to choose the right fats and eat them in moderation. “The fats that trigger inflammation and damage our health come primarily from refined vegetable oils, which are found in many packaged and prepared foods, as well as fried foods,” explains Marlowe. “Those are the ones you want to avoid or minimize.” Good sources of healthy fats include eggs, avocados, nuts, chia seeds and healthy oils with anti-inflammatory properties, such as olive, coconut and avocado oils. There are also fatty fish such as salmon, trout, mackerel and sardines, which are rich in heart-healthy omega-3s. A similar discerning approach to proteins that provide energy and support brain function is essential. If you eat meat, choose high-quality grass-fed meats, seafood, and keep red meat to a minimum. “The diet of the animal from which the meat is derived is important because it affects the health and nutrition of the meat,” Marlowe explained. “When possible, choose organic to avoid unnecessary antibiotics and artificial growth hormones.”
Fish Wife Smoked Albacore Tuna
Matiz sardines in olive oil
Adequate intake of fiber is good for gut health
A high-fiber diet is important for maintaining the balance of the digestive system and the normal functioning of the body very important. While eating more vegetables and high-fiber grains is an important part of balance, probiotic foods and supplements can help improve the diversity of bacteria in your gut microbiome. “To supplement gut health, I always recommend taking a good daily probiotic supplement,” says Snyder, whose Solluna Feel Good SBO Probiotic contains prebiotics, postbiotics, and various soil-microbial probiotic strains. There’s also a variety of gut-healthy superfoods, including cultured vegetables like raw sauerkraut, which is rich in probiotics to support the gut, and fresh ginger root, which optimizes digestion. “I really like having gut-healthy foods on hand in your kitchen,” says Snyder.
Solluna Feel Good SBO Probiotics
FarmSteady Fermented Vegetable Kit
Pay attention to the serving size and board ratio
“When you are stuck When you’re at home, it’s easy to make frequent trips to the refrigerator and pantry,” Snyder said. “Before you know it, you’ve been grazing all day and totally throwing portion control out the window.” One of Snyder’s tried-and-true healthy meal-sharing strategies is batch cooking. “When I cook batches, I always pre-portion them in separate containers,” she explains. “That way, the next time I reach for it, I know it’s the right amount.” When it comes to proportioning each food group, Marlowe asks her clients to imagine their plate as a pie chart to achieve “Ideal Plate Proportions”. 15% should be vegetables, cooked or raw ,Then% of the plate should contain protein, equivalent to about 3 to 4 ounces of animal protein. “It’s about the size of a deck of cards,” she said. another% can consist of healthy grains or more vegetables if desired. Healthy fats, such as olive oil, are used as a topping or as a dressing in cooking.
Oxo 8 -Piece Smart Seal Glass Rectangular Container Set
1757425220454627264
Joseph Joseph Nestor Locke -Container Set
1757424734134619152
1757425220454627264
OXO good grip -P OP Container Set
31789805174859
1757416908124179036
6326253542940Zwilling JA Henckels Fresh & Save Vacuum Glass Container
825354294087597394608
Fish Wife Smoked Albacore Tuna
Adequate intake of fiber is good for gut health
A high-fiber diet is important for maintaining the balance of the digestive system and the normal functioning of the body very important. While eating more vegetables and high-fiber grains is an important part of balance, probiotic foods and supplements can help improve the diversity of bacteria in your gut microbiome. “To supplement gut health, I always recommend taking a good daily probiotic supplement,” says Snyder, whose Solluna Feel Good SBO Probiotic contains prebiotics, postbiotics, and various soil-microbial probiotic strains. There’s also a variety of gut-healthy superfoods, including cultured vegetables like raw sauerkraut, which is rich in probiotics to support the gut, and fresh ginger root, which optimizes digestion. “I really like having gut-healthy foods on hand in your kitchen,” says Snyder.
Solluna Feel Good SBO Probiotics
FarmSteady Fermented Vegetable Kit
“When you are stuck When you’re at home, it’s easy to make frequent trips to the refrigerator and pantry,” Snyder said. “Before you know it, you’ve been grazing all day and totally throwing portion control out the window.” One of Snyder’s tried-and-true healthy meal-sharing strategies is batch cooking. “When I cook batches, I always pre-portion them in separate containers,” she explains. “That way, the next time I reach for it, I know it’s the right amount.” When it comes to proportioning each food group, Marlowe asks her clients to imagine their plate as a pie chart to achieve “Ideal Plate Proportions”. 15% should be vegetables, cooked or raw ,Then% of the plate should contain protein, equivalent to about 3 to 4 ounces of animal protein. “It’s about the size of a deck of cards,” she said. another% can consist of healthy grains or more vegetables if desired. Healthy fats, such as olive oil, are used as a topping or as a dressing in cooking.
Joseph Joseph Nestor Locke -Container Set
1757425220454627264
OXO good grip -P OP Container Set
1757416908124179036
6326253542940Zwilling JA Henckels Fresh & Save Vacuum Glass Container
825354294087597394608
