By Brooke Rodgers – Holistic Health Coach
When cooking in the kitchen for the first time or the 100th time, many recipe concoction experiments are administered which can be a wonderful, creative thing, even if you make mistakes. Either way, that is OK! How else can one learn without making mistakes? Getting creative in the kitchen, tossing the recipe outline aside and creating something from your own hands is probably one of the best things any chef can do. Be bad. Experiment with foods and flavors. Learn from mistakes, and MOVE forward! But, in what way should this be done? What are a few healthy tips to keep in mind when we are pretending we are on our very own cooking show… OR cooking in our kitchen? I am going to share with you a few helpful, healthy tips I personally use and recommend when cooking in the kitchen and healthy tips to follow when you are ready to eat!
1. Use ceramic glass or stainless steel pots when frying, baking, sautéing, or boiling. Teflon coated pots and pans are toxic and contain a carcinogenic chemical called perfluorooctanoic acid if any part of the material is scraped off, ingested, or even inhaled during the cooking process. Yuck. Why is this chemical added to the pots people use daily to cook with? I have NO IDEA. Key is? Don’t use them.
2. Use coconut oil for high heat cooking, NOT olive oil.
I have seen WAY to many chefs and people use olive oil to toss in the pan for high heat cooking or frying. This is a big NO-NO in my book. When using olive oil for high heat, this can increase the oil’s oxidation levels and it can become carcinogenic. Heating olive oil can actually kill the enzymes and healthy fats which are necessary for good health. So, do not heat olive oil! Use on salads or poor on steamed veggies. Coconut oil is completely safe when used to cook for high heat.
3. Add something green
ALWAYS, ALWAYS, ALWAYS add something green to your daily meals, whether it be a dark leafy green (spinach, arugula, watercress, bok choy, sprouts), cruciferous veggie (kale, broccoli, brussel sprouts), or superfood (aloe vera, hemp seeds, spirulina)! Dark leafy greens are great detoxifiers and blood cleansers that provide oxygen to the blood due to the chlorophyll content.
4. Spice it up
Never go bland with your food. NEVER. Many organic spices have health benefits and a “disease preventative” effect on the body. I love adding turmeric, cayenne or chili pepper, garlic, onion, ginger, oregano, parsley, cinnamon, cardamom and even rosemary to many sauces, salad dressings, smoothies, and other dishes I prepare. I also enjoy adding cinnamon, cardamom, clove, and coconut oil to my coffee EVERY morning too. Spices will add to your antioxidant kick and spice up the nutritional value of your meal with tons of anti-inflammatory, antiviral, and anticancer benefits.
5. Add variety
When preparing meals, make sure you have a variety of plant based foods as your addition to your meal. Ensure you get a “color of the rainbow” with a variety of nuts, beans, and other vegetables/fruits that are filled with purples (eggplant, grapes), blues (blueberries), greens (kale, bok choy), reds (cherries, peppers, radishes), oranges (carrots, oranges), yellow (squash, bananas), and white (mushrooms, garlic, onions).
6. Chew and Slow Down
Many of us chew and eat too fast in this fast paced world causing indigestion, gas, and severe bloating. Other consequences of not chewing properly can cause your body to NOT absorb any of the nutrients, enzymes, minerals, antioxidants it has ingested properly as well. Chew and SLOW down when you eat. Try to chew your food up to 30X before swallowing.
7. Throw in something new
It’s never good to stay stagnant with our habitual eating habits. As a cook, incorporating new recipes and ingredients is a MUST. Try something new. Get out of your comfort zone. Add in a new ingredient to your meals. Maybe add some turmeric, chili pepper, lemongrass, ginger, and hot sauce to your next stir fry (assuming you have never used these before in a stir fry).
8. Drink a glass of water at least 30 minutes before you eat a meal, and drink another glass of water after a meal
Drinking a glass of water at least 30 minutes before you eat will help stimulate your digestive organs, therefore “aiding” in the digestive process when you eat. Also, drink a glass of water when you are finished eating (not recommended to drink DURING the meal unless absolutely necessary—choking, too spicy of food), this allows your body to absorb proper nutrients more effectively from your meal.
9. Give thanks…Always!
Eating is a very sacred, nourishing time for us during the day. It is not only meant to be nourishing for your body, but for your mind and soul. Make it a habit to give thanks and appreciation that you HAVE food to eat, access to healthy food along with a decent variety of selection to choose from. When you embrace a spirit of gratitude and give thanks in prayer for the meal in front of you, your dining experience can be enhanced in a positive light!
10. Share
What good is a meal if you can’t share it with a friend, a family member, or even a stranger? Most of us are our own worst critic behind the food we cook. Why not include someone to test it out and try it? It’s nice to receive some feedback or constructive criticism. But, overall, having someone with you to share your food with, or giving the meal you made to someone in need would be an amazing contribution. Share the nourishment, get excited about it, and pay it forward, right?! Yes!