7 ways to make your meals healthy

7 ways to make your meals healthy

Cooking nutritious and healthy dishes is very exciting. There are many little culinary tricks that you can use to increase the nutritional value of your dishes without compromising the taste. Here are some of the creative ways that will help increase the usefulness of everything you eat during the day. 7 ways to make your meals healthy.

(1) – “Nutrition impacts our overall health and well-being.  There is no one-size-fits-all diet.  On this page, learn how nutrition influences general health and how certain health conditions including diabetes, heart disease, cancer, and obesity are effected.”

#1. Add a little turmeric. 7 ways to make your meals healthy.

You can add turmeric to almost any dish.
Turmeric is a very strong anti-inflammatory spice. And its active ingredient, curcumin, is as effective as a wide range of anti-inflammatory drugs. Turmeric is rich in antioxidants, helps protect the liver, and has antimicrobial properties. It also helps our brain work better.

Dried turmeric is readily available and can add extra spice to your dishes. Add it to soups, grain side dishes, mashed potatoes, stews, marinades, salad dressings, sauces and even hot chocolate. Start with a small amount, as turmeric can have a strong taste, especially if you are not used to it. But no one will notice a small pinch or two. Then you can increase it!

#2. Use tea instead of water or broth

Herbs that are part of herbal teas have a lot of biologically active substances in their composition that support our health.

Honey fermented drink
Honey fermented drink. Photos from pixabay

Instead of using water or broth during cooking, try brewing a kettle of chamomile, ginger, fennel or green tea. Use brewed tea as a liquid for cooking cereals or in soups, gravies, smoothies. This will add flavor and will contribute to improving the quality of your dishes.

#3. Healthy sweeteners. 7 ways to make your meals healthy.

Natural sweeteners are listed below:
Natural honey. It is rich in enzymes and amino acids, and is also an excellent antibacterial agent.

Maple syrup. It contains antioxidants, calcium and iron. Maple syrup, coconut syrup, or honey can be replaced with less nutritious liquid sweeteners such as corn syrup.
Coconut sugar and coconut syrup. These sweeteners, derived from coconuts, have a low glycemic index and are rich in minerals. Coconut sugar is an amazing alternative to white sugar, in addition it has a wonderful caramel flavor.
Dates. These dried fruits are high in fiber, potassium, and B vitamins, which help us maintain proper energy levels and reduce stress levels.

#4. Add fresh herbs to any dishes

Many people use herbs as a supplement or side dish. Herbs are one of the favorite ingredients in the kitchen, which adds flavor and nutritional value. You can always choose the ones that you like the most. Parsley and cilantro have strong cleansing properties, you can use dill, thyme, sage, oregano, fresh turmeric and ginger root. Chop the greens and add a generous handful to the dish on your plate, or add it to a salad or side dish. Greenery will really decorate your everyday table in many ways.

#5. Experiment with grain-free products. 7 ways to make your meals healthy.

Traditional dishes contain refined flour and starch in large quantities. Instead of leaning on airy bread and grain dishes again, choose delicious grain-free products.

Some of them are:

“Rice” from cauliflower. It is incredibly similar to rice and very tasty! You can season it the way you like, and you can use it as a stuffing for stuffed peppers, as “rice” in pilaf, etc. Chop cauliflower instead of mashed potatoes, or use chopped cauliflower as a filling for a casserole.

Chickpea cakes. Chickpea flour is rich in protein and fiber. Mix chickpea flour and water in equal parts, use the resulting mixture to make incredible tortillas. They are perfect for dip sauces! Chickpea flour is also amazing in pancake batter.

Unsweetened tofi pancakes
Unsweetened tofi pancakes. Photos from pixabay

Almond bread or crackers. Ground almonds (or any nuts or seeds) are a fantastic substitute for white flour in bread, cookies, cakes and crackers. They will not only taste better, but also become good sources of protein, fiber, and healthy fats.

#6. Choose healthy cooking oils

Avoid oils in plastic bottles and purchase high-quality oils in dark bottles. Oils for high-temperature cooking: coconut oil, avocado oil, ghee (or ghee). Olive oil is perfect for cooking at medium temperatures. And some oils should not be heated at all, such as hemp or linseed oil. Reasonable use of oils will allow healthy fats to nourish our cells, saturate our brain and nervous system with useful substances, support digestion, improve skin health and support the cardiovascular system.

#7. Iodine: one of the ways to keep your metabolism (and weight). 7 ways to make your meals healthy.

Here is a list of the foods most rich in iodine:
algae (for example, you can add crumbled sushi sheets directly to salads and rice dishes)
seaweed of all kinds, cod liver, sea crayfish and crabs,  all sea fish, mussels, shrimp, caviar, eggs, goat cheese.

These cooking tips are easy to implement every day, thanks to this you will make your dishes healthier. Delicious food, increased energy and improved health!

(1) – https://www.nal.usda.gov/human-nutrition-and-food-safety/diet-and-health