Healthy Cooking for Self-fulfillment and Better Health

Cooking for yourself builds confidence, enhances creativity, helps you control your nutrition and reassures you that you are fueling your body in ways that will help you stay healthy and strong.

While it can feel overwhelming to create your own meals, if you follow the below steps, you might just be amazed at how simple and fulfilling the process can be!

1. Think balance when planning and shopping.

Whether you have a recipe in mind, an exact list or you’re shopping what’s on sale, always keep the Slainte Plate in mind. Make sure you are choosing something from each category to make balanced meals: a healthy protein, a vegetable or fruit and a healthy whole grain.

This is your opportunity to get creative! Choose dishes or sides you like, and use plenty of colors. Check out Slainte’s monthly dinner menus for recipe inspiration.

2. Stock up on healthy cooking staples.

Ensure your pantry and fridge are always stocked with healthy cooking staples. Here are some great examples:

• • • Healthy oils: olive oil, avocado oil, coconut oil, vinaigrettes
    • Whole grains: brown rice, quinoa, faro, barley, oatmeal, whole wheat pasta
    • Canned goods/Jarred items: beans, legumes, lentils, stewed tomatoes, crushed tomatoes, olives, tuna, chicken breast, tomato sauce, salsa, stock
    • Lean proteins: chicken breast, turkey breast, pork, fish, low fat cheese, Greek yogurt
    • Vegetables: carrots, bell peppers, onions, broccoli, spinach, kale, sweet potatoes, tomatoes, cucumber, celery
    • Nuts and seeds
    • Frozen items: berries, mixed fruit blends, vegetables

3. Make food prep fun!

Preparing your food tends to be the most time-consuming part, but look at it as an opportunity! While cutting veggies or marinating meat, listen to music or a good podcast, or catch up on your shows. You can also use this time to cook with family and friends. Instead of looking at meal prep as a task, think of it as “me time” or family time, and make it enjoyable!

4. Utilize healthy cooking hacks.

There are plenty of ways to make cooking simpler and healthier. Here are a few hacks:

• • • For health:

• • • • • Use your healthy fats as nonstick agents or for seasoning; for example, use avocado, coconut or olive oil in your pan instead of butter, or drizzle olive oil over your veggies before roasting them in the oven
        • Make sure to pay attention to the amounts used
        • Flavor your foods with herbs, spices and citrus instead of salt
        • Increase your vegetable intake by pairing your meal with a side salad

• • • For convenience:

• • • • • Add your protein and veggies on one sheet pan, and roast everything in the oven for a healthy meal you can clean up in no time
        • Cook your protein in a foil packet; for example, adding salmon, lemon juice and capers in a foil pouch can lock in flavors and eliminate cleanup time
        • Use your inactive cooking time as cleanup time to prevent the hassle later on

5. Eat mindfully.

When you sit down for a meal, be present and enjoy this time with your friends, family or alone. Sit at a table, and take your time eating. Reflect on the meal, notice how wonderful it tastes and remind yourself how it will help you stay healthy in the long run. Be proud of the work you put in to make it all happen, and get excited about what you could possibly do with the leftovers!

Cooking for yourself has so many benefits. By following the above steps, you can embrace cooking as a rewarding activity and be on your way to better health!

About the author

Alexandra Bollinger

Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!