Five Golden Rules to Get Cooking With a Smile

Here are five basic rules for hassle-free cooking that’s fun! 1) Whether for preparing meals on the run or elaborate feasts, you should always have a few basics on hand Stock your kitchen with handy, nutritious foods for snacks and meal preparation. In the pantry

• Spices
• Vinegars and vegetable oils
• Whole wheat flour, wheat or oat bran, and instant oats
• Dry pasta, whole wheat couscous, brown rice, quinoa, and bulgur
• Canned legumes • Tinned tuna and salmon (in water)
• Canned fruits and fruit compotes (in water or in their juice with no added sugar)
• Dried fruits (with no added sugar)
• Canned veggies and tomatoes (less than 240 mg of sodium per 125 mL serving)

In the freezer

• Frozen fish fillets and seafood
• Frozen fruits and vegetables
• Varied frozen nuts
• Different lean cuts of meat (single servings)

In the fridge

• Eggs
• Milk
• Plain Greek yogurt
• Condiments (mustards, mayonnaises)
• Fresh fruits and veggies that store well (carrots, apples, and other)
• Lemon, lime and cucumber*

* These add a refreshing flavour to water for a healthy alternative to juice and sugary drinks. 2) Once you’re going, shoot for a double whammy A great way to make the most of the time you spend prepping is to double your recipes so the whole household gets a homemade lunch the next day! For those who shy away from monotony, you can also freeze leftovers into single servings to grab whenever the mood hits. Also, as soon as you get back from grocery shopping, trim and cut any fruits and veggies you eat quickly. This way, they’ll be appetizing and ready for those unexpected munchies or for crazy evenings when you just don’t have time to whip up anything more complicated. No waste necessary — if you don’t eat them, freeze for the perfect back-up. 3) THE Secret: Meal planning

• Take a moment during the week to plan your meals: write up a grocery list and jot down any errands ahead of time so you won’t have to stop by the grocery store on your way home from work. You can also check the flyer when meal planning so you catch some great
• On the weekend, get ahead by preparing some meals or getting some meal prep done pre-cutting veggies or marinating meat. This will save you time on weeknights.

4) Cook a varity of foods and switch it up

• Switch up your fruits and veggies; they’ll add colour and variety to your menu. Whenever possible, keep peels since they’re loaded with fibre, vitamins, and minerals that you don’t want to waste.
• Try different sources of protein, and eat meat alternatives such as legumes, nuts, and eggs.
• Add variety by integrating fish and seafood to your menu at least twice a week.

5) Muffins and cakes? Try homemade

• You can easily replace half the fats (oil, butter) with a fruit puree. For example, swap butter for apple sauce with no added sugar, mashed bananas, or pumpkin puree.
• You can easily reduce half the amount of refined sugar in recipes without swapping for anything else.
• Add dried fruits and nuts to your taste to all your recipes. You can also add fresh or frozen fruits without changing anything, or by slightly reducing liquid ingredients (water and milk).
• Try switching half the blanched flour for whole wheat flour without changing the final result.

Finally, keep these two essential principles in mind to maintain a healthy diet:

• Variety, variety, variety!
• The less processed the better.