Autumn is home-cooking season – here’s how to stock up your kitchen on healthy essentials
This time of year brings with it cosier clothing, darker evenings, and the chance to switch up your food intake. Let’s face it, salads and fresh fruit aren’t as appealing when it’s blowing a gale outside.
But Autumn is a fantastic time of year for focusing back on healthy home cooking. Soup bubbling on the hob, a casserole in the oven, tray bakes of roasted veg… sounds good to me!
I think we all instinctively know what “healthy eating” means (natural foods, not too much processed stuff, plenty of vegetables and wholegrains). But what does this actually look like in the reality of a busy household? This article aims to make it easier to quickly hit those healthy food groups: protein, pulses, beans, healthy fats, wholegrains, and things that make meals tasty!
Having a well-stocked healthy kitchen is the first step towards making all this quicker and easier. Here are my 9 must-have kitchen essentials for no-fuss healthy eating.
Protein: meat and fish
The cornerstone of a healthy diet is quality protein. If you eat animal protein, make sure your freezer is stocked with a variety of healthy options. Chicken breast and thighs, low-fat beef mince or pork mince, white fish and seafood, and oily fish like salmon and trout.
Protein: dairy
Dairy is a great choice of protein and a valuable source of minerals including calcium. Choose the highest-protein dairy, including real Greek yoghurt, Skyr, and low-fat cottage cheese and crème fraiche. Low-fat cheese snacks like mini Babybels are also a decent option. One of my favourite things about dairy is its versatility – it can be used for savoury meals or sweet desserts and snacks.
Protein: vegan
Vegans and plant-based eaters should stock up on pulses, beans and lentils, plus tofu, edamame beans (fresh or frozen), miso soup, and a good variety of grains. Autumn is a great time of year for creating warming, nourishing vegan meals with plenty of flavour.
Pulses and beans
Beans, lentils and pulses are a fantastic addition to your healthy diet. They add fibre, protein, and micronutrients to meals with very little (almost zero) fat. And they’re vegan too. Great for creating one-pot dishes or bulking out meat meals. Buy tinned (for faster meals) and dried (for when you have more time). Try eating different types of beans and different colours of lentils.
Wholegrains
Wholegrains (rice, oats, cous cous, quinoa, bulgar wheat) are some of the healthiest carbohydrates you can eat. They are low fat, high in fibre, and add valuable nutrients which man-made processed carbs just don’t do. And they have such a long shelf life.
Longer-lasting fresh produce
Nobody wants to be “that person” who regularly leaves courgettes to rot in the fridge, but it’s worth remembering that some vegetables and fruits have a much longer shelf-life (ideal for busy months!) Potatoes, root vegetables, squash, cabbages, carrots, onions, apples and citrus fruit stay fresh for weeks. Just keep them away from bananas!
Tinned items
Tinned goods are a godsend for busy cooks. Stock up on canned protein (tuna is so versatile), canned pulses and beans, and canned tomatoes for your Autumn stews and chillis.
Frozen vegetables and berries
What do you think about the idea of frozen fruit and veg? Many people shy away from them, assuming fresh is always better. But that’s not true. Fresh is better if it gets from “farm to plate” quickly and if you eat it the same day. In our modern world of food production, frozen is often the best way to preserve nutrients. Good choices are frozen cauliflower, peas, edamame beans, green beans, chopped peppers, berries, exotic fruit, and roasting veg mixes.
Herbs and spices
Keep a well-stocked spice rack and you’ll be able to create healthy, tasty food with a variety of flavours. Every herb and spice has a different health benefit, from the anti-inflammatory properties of turmeric to the thermogenic boosting cayenne. Cook with the ones you like, and experiment with new flavours from time to time.
Autumn is a great time of year for playing around with new recipes for stews, soups, casseroles, tray bakes and one-pot dishes. Let me know if you’d like some new recipe ideas – I have plenty!
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