A Kitchen For A Healthy Life

 

A well-organised kitchen will help to adopt the basic principles for a healthy diet, which in short are: no sugar, no wheat, no processed foods and plenty of good fats. Throw out (or donate) any food that is not beneficial for your health. If it is not there you can’t eat it and won’t be tempted. If you have a well-stocked kitchen with products organised in a way that you can easily find them when needed, you are more likely to prepare your food yourself and experiment with new recipes.

 

Keep the kitchen tidy and clean. Create space to prepare food (preferably near the sink). Put dirty dishes in the dishwasher or wash them. If you have dirty dishes in the sink, you are less likely to be motivated to cook.

 

Organise the fridge: 

 

  • Throw out anything that is no longer fresh

  • Throw out any processed food, margarine or other butter replacements, fruit juice, any foods containing sugar and reduced-fat products

  • Keep vegetables and fruit in the vegetable drawers

  • Keep cooked meat and un-cooked meat on separate shelves

 

Create space to sit down to eat. If the dining table is cluttered or you don’t have one, you will end up eating on the sofa, which is not conducive to mindful eating. Focus on the food you are eating. Look at it, smell it, feel it, taste it and take your time to enjoy it. Meal times are great for catching up with loved ones. Turn off the TV, computer and mobile phone. This way, you will appreciate the lovely food you are eating and you are much less likely to overeat.

 

Organise your cupboards:

 

  • Throw out anything containing sugar

  • Throw out any seed or vegetable oils and store other oils (coconut oil, olive oil, avocado oil) together

  • Throw out anything that is out of date

  • Keep spices and dried herbs together

  • Throw out any wheat products (pasta, crackers, bread, etc.)

 

 

Most foods can be prepared without gadgets but some are handy to have, like a slow cooker, which is great for slow-cooking meat and bone broths. My favourite gadget is the Instant Pot, which is a slow cooker, pressure cooker, rice cooker, porridge maker, sauté pan and yogurt maker. A spiral vegetable cutter will make it easy to use vegetables as pasta replacements. A food processor or blender will come in handy when preparing curry paste and pesto.

 

 

Make your kitchen a place where you are happy to be, to enjoy preparing and planning food and you will be much more likely to eat foods that will make you feel and look good.

 

 

Stock your cupboards and fridge with any of this good stuff:

 

Vegetables

 

Artichoke

Asparagus

Aubergine

Avocados

Beetroot

Bok Choy

Broccoli

Brussels Sprouts

Cabbage

Cassava

Carrots

Celery

Celery Root

Cucumbers

Endive

Fennel

Garlic

Green Beans

Jerusalem Artichoke

Kale

Kohlrabi

Leeks

Mushrooms

Potatoes

Turnip

Rocket

Romaine Lettuce

Spinach

Squash

Sweet potatoes

Tomatoes (tinned is good too)

Watercress

Wild Rice

 

Olives

Onions

Parsnip

Peppers (all kinds)

Pumpkin

Radish

Fish

 

Anchovies

Cod

Eel

Haddock

Halibut

Herring

Mackerel

Mullet

Perch

Pike

Red Snapper

Salmon

Sardines

Tilapia

Tuna

Any Shellfish

Meat and Poultry

 

Beef

Chicken

Goat

Lamb

Pork

Game

Eggs

 

Nuts and Seeds

 

Almonds

Brazil Nuts

Hazelnuts

Macadamia

Pecans

Pine Nuts

Pistachios

Pumpkin Seeds

Sesame Seeds

Walnuts

Derivative Butters

Healthy Fats/Oils

 

Avocado Oil

Butter/Ghee

Coconut Oil/Milk

Lard

Macadamia Oil

Sesame Oil

Olive Oil

Walnut Oil

Duck/goose fat

Fruit

Best choice:

 

Blackberries

Blueberries

Cranberries

Gooseberries

Raspberries

 

Other Fruits:

 

Apple

Apricot

Banana

Cantaloupe

Cherries

Coconuts

Figs

Goji Berries

Grapefruit

Grapes

Guava

Lemon

Lime

Lychee

Mango

Nectarine

Orange

Papaya

Passion Fruit

Peaches

Pears

Persimmon

Pineapple

Plums

Pomegranate

Rhubarb

Star Fruit

Tangerine

Watermelon

All other fruits

 

 

Spices and Herbs

 

Anise

Basil

Black Pepper

Cayenne Pepper

Coriander Seeds

Cinnamon

Cloves

Tarragon

Thyme

Rosemary

Parsley

Sage

Turmeric

Cumin

Dill

Fennel

Ginger

Mint

Mustard Seeds

Nutmeg

Oregano

Paprika

Other

Fish oil

Vinegar

Coconut milk

Coconut cream

 

In moderation

100% Full Fat Cream

Cheese

Coffee

Tea (any)

Full fat yogurt

 

Occasional Indulgences

Alcohol (wine, spirits)

Dark Chocolate

 

CONTACT ME for more information

Roël McMahon

Manchester
07903 361 224
roel.mcmahon@googlemail.com

 

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Roël McMahon primal living health coach - Coaching and expert help for exercise, diet, weight loss, stress, health, wellbeing.
Real food blog for fitness advice and healthy nutritional recipes including LCHF,
gluten free, no grain, low carb.