he thought of cooking meals from scratch is daunting, especially when you’ve got to worry about them being healthy too. But it’s not all you’ve built it up to be in your head: it can be as simple as you want.
But I don’t know what I’m doing!
Lower your expectations. Ok, so you’re not serving up a Michelin-starred meal, but you don’t need to. Find a simple recipe and take it one step at a time. You can read, you can follow instructions, there’s not much more to it than that.
But I might get it wrong!
There will be times when you forget to add a vital ingredient, or something doesn’t rise in the oven. Mistakes are part and parcel of learning something new, and it’s ok to get it wrong sometimes.
It’s all a learning curve; the trick is to actually learn from your mistakes. Use a timer, read the recipe thoroughly, keep an eye on your food while it’s cooking, and you can’t go far wrong.
But I could give people food poisoning!
You could. But if you follow the recipe and practice good kitchen hygiene, it’s highly unlikely. Wash your hands regularly, clean surfaces, cook things thoroughly and you’ll be fine.
But I don’t have the time!
Sorry, we’re not buying it. You really don’t need to spend hours in the kitchen to make something nutritious, delicious, and satisfying. Sure, it might take a bit of planning and sacrifice to fit it into your day, but how long do you spend scrolling on social media?!
- Make a meal plan. Writing down what you’re going to make and when helps you know what’s what, and you can plan around any busy days you’ve got in the week.
- Try doing some batch cooking. That sounds daunting, but it just means making more of what you’re making anyway, like making chili for 6 when there’s only 3 of you eating – that’s 3 extra portions you can store in the freezer, ready to reheat when you need it.
- Use a slow cooker. You can pick them up cheaply, and they’re easy to use. Just add vegetables, stock, and a joint of meat in the morning and you’ll come home to a hearty stew ready for serving up. They’re also great for making sauces, soups, casserole, and even baked potatoes.
- Take shortcuts. There’s nothing wrong with taking the easy option. Buy your vegetables pre-chopped and frozen, use pureed garlic instead of fresh, bottled lemon juice instead of juicing fresh lemons, etc.
Tips for the novice cook
- Invest in a few sharp knives. They’ll make chopping and slicing so much easier and safer.
- Read the recipe and method thoroughly, from start to finish, before you begin. You don’t want to come across any surprises halfway through.
- Taste it as you go (apart from raw meat and fish of course). It’s much easier to add more flavor than to remove it.
- Clean as you go. This’ll help you avoid being swamped by pots, pans, and messy worktops when you’re finished.
- Start simple. Think about healthy meals you enjoy and go from there. A basic tomato sauce is a good one to master: chopped onion, garlic, canned tomatoes, seasoned with black pepper and salt. Add basil for Italian dishes (Bolognese, lasagna, etc.) or paprika for Moroccan-style dishes.
- Buy a spray oil to minimize the use of oil in your cooking. A tablespoon of olive oil has 119 calories, so it soon adds up. PAM cooking spray is 1 cal per spray and widely available.
- Get to know your flavors. Lots of cuisines have classic combinations of herbs and spices that can really elevate your dishes, so it’s worth buying a few to keep in:
– Italian: Onions, oregano, garlic
– Mexican: Cumin, chili, coriander
– Indian: Turmeric, coriander, cumin, cardamom
– English: Bay leaf, sage, parsley
- Get online: YouTube and food websites are your friend when you’re looking for healthy recipes and explainer videos to show you methods. BBC Good Food, for example, has this fantastic piece to show you 25 basic skills every cook should know
Weight loss feels a lot easier when you know you can cook whatever, whenever. Play some good music, relax, and get stuck in – you’ll soon find that it’s not as hard as you’re expecting, and you might even enjoy it.