7 simple life hacks to help you make healthy food delicious

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you think that proper nutrition is all about suffering and overcoming yourself, then you are seriously mistaken. Together with the national project "", we have collected working ways to turn even boiled chicken breast into a culinary masterpiece.

1. Do not spare spices

Think beyond salt and pepper. A pinch of aromatic herbs will save any vegetable dish. The fish tastes better with lemon, thyme and saffron. Meat is not meat without allspice, cloves, marjoram and oregano. Grill often? Take on board ginger, cumin, nutmeg, chili, cardamom. You will be amazed at how everyday meals will change.

2. Experiment with refueling

The familiar taste quickly gets boring. And at the sight of the next portion of salad, we wrinkle our nose on the machine. Refueling is a life buoy for vegetables. Feel free to try new combinations. You can simply pour olive oil over the salad. Or you can add some fragrant Provencal herbs to it. Or even replace with Greek yogurt, balsamic vinegar, lemon juice. Even mustard and honey make tomatoes and cucumbers a masterpiece.

3. Include seasonal fruits and vegetables in your diet

Vegetables and fruits bring the same benefits to the body at any time of the year, but their taste can vary significantly depending on the season. For example, in autumn tomatoes are juicy and aromatic, and closer to spring they become bland. That is why many restaurants around the world offer dishes from seasonal ingredients on the menu - it turns out to be tastier. Summer is the time for local vegetables and fruits. Autumn is the time for mushrooms, pumpkins, eggplants, and figs. In winter, citrus fruits, persimmons, quince, leeks, Brussels sprouts are relevant. In spring we cook with asparagus, young potatoes, beets, radishes. By picking the hits of the grocery season, you let your receptors enjoy every bite.

4. Try new ways of cooking

This will not only reduce the calorie content of dishes, but also reveal new facets of their taste. If you want healthy fried food, grill it without oil. Or steamed cutlets - they will turn out very juicy. Stewed vegetables with meat are a hearty and tasty option for a healthy dinner. If you don't like the usual first courses, make a cream soup. And lettuce is easy to turn into a vegetable smoothie. There is a suitable method for any dish.

5. Combine usefulness with your beloved

For example, vegetables can be eaten with a couple of slices of bacon. Or add hated celery to smoothies and get an unusual new taste. A delicious salad is prepared from beets and persimmons. And fruits go well with feta cheese or ricotta. By the way, when we try something new - be it a sport or a combination of products - new neural connections are formed. So an unexpected mix of flavors also develops What Is Neuroplasticity? brain.

6. Serve food beautifully

Take out nice dishes and napkins, lay a tablecloth on the table. Garnish with herbs, sprouted seeds, pomegranate seeds, or a mint leaf. Add a few drops of the sauce to the plate. The food will look much more appetizing. And it's better to forget about TV shows during dinner. They interfere with the enjoyment of food and provoke overeating. Light candles and light background music instead. It is important to turn the meal into a special ritual.

7. Look for new recipes

And not necessarily all of them will be difficult and time-consuming to prepare. For example, oatmeal makes a delicious pie. Children will also like carrot and apple cutlets. Lentils can be made into pate. You will spend about 45 minutes preparing any of these dishes. If you wish, you can pick up faster recipes: chicken nuggets or salad with baked pumpkin. 30 minutes - and you're done.

You can find hundreds of ideas for original dishes on the Rospotrebnadzor portal "", which was created within the framework of the national project "". This is a real guide to delicious and healthy food. Important advice from scientists and doctors, unusual recipes from famous chefs, useful recommendations for choosing products and composing an optimal diet from not the most expensive ingredients - all this is on the portal. And in the section "" you can choose dishes by composition, calorie content and cooking time.

In addition, in 2021, a unique service of the Healthy Food project was launched - "". This is a multifunctional platform, with the help of which each user can choose a healthy menu for himself, depending on the task: to reduce or maintain weight, to prevent various diseases. More than 40 nutrition programs are already available and new ones are being added. All of them were developed by specialists of the Federal State Budgetary Scientific Institution "Federal Research Center of Nutrition, Biotechnology and Food Safety" and other scientific centers. “4 seasons - a plate of a healthy person” is the first official resource with a wide range of useful services, absolutely free and publicly available.