Can you give your meals a health kick by simply refreshing a few small ingredients in your kitchen cupboards? We posed the question to nutritionist and fitness instructor Cassandra Barns for tips to boost your health, and this is what we learnt…
Throw out your vegetable oils
Most nutritionists agree that vegetable cooking oils such as sunflower oil are worse for your health than animal fats. So instead of using vegetable oil, try using organic ghee instead. Made from butter, ghee is rich in vitamins and a healthy fat for cooking at high temperatures.
Replace your tinned tuna with mackerel
Tinned mackerel is super high in omega-3 fatty acids, which are great for the brain, heart, joints, and skin. In comparison, tinned tuna contains hardly any of these health-boosting fats. Nutritionist Cassandra Barns recommends incorporating mackerel into your diet for its superior nutritional profile.
Make Porridge a staple
Porridge oats are a natural source of vitamins and minerals, including vitamin B1, magnesium, iron, manganese, and zinc, which have many vital roles in the body, including supporting energy and immunity. They can easily be ‘dressed up’ to increase their deliciousness and nutrient content. Add fresh berries for sweetness and antioxidants, chopped nuts or seeds to increase the protein content, or sprinkle over a teaspoon of cinnamon, which may help with balancing blood sugar. Porridge can also be a good ‘emergency’ supper on the odd occasion you come in late from work or the gym and don’t have time to prepare a meal. Nutritionists often highlight porridge as a versatile and nutritious option.
We love the porridge topping spice from Just Spices!
Spice it up
Spices can have many health benefits: turmeric and ginger are great for the joints, and cumin and cardamom can aid digestion, so make sure you always have plenty to hand when cooking. Use good-quality organic spices for the greatest health benefits.
Pack in plenty of beans and pulses
Beans, lentils, and chickpeas have a lot going for them as a cupboard staple, yet many of us overlook them, so make sure you add them to your list next time you do a food shop. They’re a great way to quickly and easily add some extra protein to salads, soups, stews, and even stir-fries, and are a particularly important source of protein if you’re vegan or vegetarian. Nutritionist advice often emphasises the importance of these plant-based protein sources for a balanced diet.
