
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:
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Throw out anything that is no longer fresh
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Throw out any processed food, margarine or other butter replacements, fruit juice, any foods containing sugar and reduced-fat products
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Keep vegetables and fruit in the vegetable drawers
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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.
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Organise your cupboards:
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Throw out anything containing sugar
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Throw out any seed or vegetable oils and store other oils (coconut oil, olive oil, avocado oil) together
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Throw out anything that is out of date
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Keep spices and dried herbs together
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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
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Fish
Anchovies
Cod
Eel
Haddock
Halibut
Herring
Mackerel
Mullet
Perch
Pike
Red Snapper
Salmon
Sardines
Tilapia
Tuna
Any Shellfish
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Meat and Poultry
Beef
Chicken
Goat
Lamb
Pork
Game
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Eggs
Nuts and Seeds
Almonds
Brazil Nuts
Hazelnuts
Macadamia
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Walnuts
Derivative Butters
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Healthy Fats/Oils
Avocado Oil
Butter/Ghee
Coconut Oil/Milk
Lard
Macadamia Oil
Sesame Oil
Olive Oil
Walnut Oil
Duck/goose fat
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Fruit
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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
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Other
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Fish oil
Vinegar
Coconut milk
Coconut cream
In moderation
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100% Full Fat Cream
Cheese
Coffee
Tea (any)
Full fat yogurt
Occasional Indulgences
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Alcohol (wine, spirits)
Dark Chocolate
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