10 tips on how to cook healthily and efficiently

There are never enough tips to make preparing healthy meals easier, so here are 10 of them. Some you may know, some you may not, but all of them can make your healthy eating efforts much easier.

Knowing how to buy healthy ingredients is only half the battle, the next step is knowing how to prepare food in a healthy and tasty way. It is very easy to ruin things by improper preparation, just use oil suitable for salads in a warm kitchen or flavourings full of écodes, sugar and salt.

1) Get a spray oil

If you've been used to using conventional oils in a bottle or jar, try a change - a spray bottle. You can get spray oils for cold cooking (olive) and hot cooking (coconut). The advantage of the spray is that you use less oil this way and save calories from fat (which can be especially handy on a diet). Many people tend to overdo it with the oil when dispensing it with a spoon or straight from the bottle; thanks to the spray, you can, for example, cook meat in a pan with a very thin layer of oil, and you can also "spray" a vegetable salad.

2) Use spices without added salt, sugar and éclairs

As an advocate of a healthy diet, you certainly try to avoid added sodium, sugar and ethers, but do you also check the composition of spice mixes? Often you may notice that up to 50% is salt, which is neither financially worthwhile nor beneficial to your health when used daily.

An example of how it should not look like is a meat seasoning from an unnamed company, the composition of which is as follows: salt (max. 55 %), dried minced garlic, sugar, pepper, dried soy sauce, ground sweet paprika, ground white mustard, ground chilli, ground ginger, allspice, flavour enhancer E 621, E 627, E 631. The solution is simple - read the ingredients or choose single spice types (e.g. oregano, chilli, pepper).

You can find spice mixes without ethers, salt and sugar suitable for savoury and sweet dishes in our shop here: Healthy Spices

3) Shop smart

Healthy eating doesn't have to be expensive and your diet can be varied without expensive foods. Forget boredom and monotony - rotate meats, vegetables, side dishes, use a variety of spices, vary the cooking method. Over time, you will learn to keep track of what is worth buying in stock and what is not. You know your diet, and if you see rice at a bargain price in the store and know that it will have a place in your meal plan for some time to come, don't hesitate to buy it. You might as well buy the meat and have it frozen. You can also save a lot on supplements if you buy only the most basic and really necessary.

4) Go for green vegetables in your diet

Do you want to add volume to your diet, provide a portion of vitamins, minerals and fibre, and do it all with a minimum of calories? Supplement with green vegetables (e.g. cucumber, zucchini, broccoli, spinach).

5) Plan and prepare your meals in advance

It's not unexpected that individuals who don't plan their meals easily slip back into poor eating habits. Just prepare healthy food boxes before you go to work or school and remember to take them with you. In a time crunch, we are often able to reach hungrily for whatever is at hand. If you have planned your menu and cooked healthy meals for 2 days in advance, you can't be overwhelmed by the time crunch, and it's easier to resist the temptation to join your colleagues in ordering pizza.

They may not forgive you for a few snide remarks about how you abuse yourself, but you don't have to worry about that, you have a goal - to be healthy, look and feel good - so stick to it.

6) Cook efficiently

Few of us have a whole day free to prepare food. Preparing multiple portions at once can save a lot of time, you can cook food two days in advance, and some can even be frozen and taken out later as needed. Always store food in the refrigerator in resealable containers. If you think of something like cooking chicken and rice a week ahead, forget it immediately. After several days, bacteria can multiply in cooked food, resulting in indigestion, vomiting and headaches.

7) Buy as little processed food as possible

Healthy eating is not only about proper preparation, but also food choices. Today is full of all sorts of unfortunately "fitness" semi-finished foods - ready meals, pancake mixes, muffin mixes, etc. Many of us also buy chicken breasts and would never think to take a whole chicken and use and taste all the parts for a change. Try eliminating or at least limiting processed foods in your diet for a while and learn to appreciate the natural taste of food. If you have the opportunity to buy meat, eggs, vegetables or fruit from village elders or farmers, don't hesitate to try it - you'll know the difference at first taste.

8) Add healthy fats

Eating healthy fats is essential for the proper functioning of the body, and they belong in a healthy and balanced diet in both volume and volume. Add nuts, seeds, coconut oil, nut butters, ghee and don't forget great sources such as omega-3 rich oily marine fish and whole eggs to individual meals throughout the day.

9) Don't forget boiled eggs

For all the muffins, waffles, omelettes and pancakes, it seems like many people have forgotten the old familiar classic - boiled eggs. They're simple to prepare, ready in minutes and completely free from added fat, making them a great food suitable for even the strictest of diets. You can add boiled eggs to a plate of vegetables, to a healthier spread, eat them on wholemeal bread with avocado or smoked salmon or use them to top a salad.

10) Use appliances that make food preparation easier and save time

Kitchen utensils are also needed to prepare healthy meals. You can't cook a beef steak or protein pancakes in a low-quality old frying pan with a little oil, you'll just burn it. It's worth investing in quality cookware (pots, pans, etc.) and knives. An electric kitchen chopper (for vegetables, fruit, nuts), a blender (you can try healthy homemade ice cream, Nutella or smoothies), an egg cooker or a rice cooker will save you time and work.

[Image and info sources: bodybuilding.com, linkedin.com, media.istockphoto.com, mypersiankitchen.com, muscleandstrength.com]