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Make Healthier Meals at Home

Cooking with coconut bowls at homeCooking at home is often healthier than ordering out

It puts you in control of what goes into your food and body. Making healthy home-cooked food doesn’t have to be hard. Small changes can have a big impact on your heart health. Over time these changes will become easier and fit in with your regular routine.

Coconut bowls make living a healthy lifestyle and mindful eating easy. For us coconut bowls are all about whole-foods, fruits, veggies and colourful meals loaded with nutrients. Coconutsy bowls are made for healthy masterpieces like Açaí bowls, Buddha bowls and smoothies. And as we all know when you eat well you feel good.  

Plan ahead

You don’t have to spend hours in the kitchen to make a healthy meal. Planning your meals is a simple way to save on time and effort.

Start with a plan

Think about what you could prepare ahead of time. You can cut vegetables the night before and store them in the refrigerator or cook something for use the next night (e.g. pasta sauce).

Involve the whole family

Getting your family involved in meal planning and preparation can help. Ask them to choose their favourite meals from our heart healthy recipes.

Shop with a list

Make sure healthy ingredients are always on hand at home by shopping with a list. Being focused on what you need can also save time in the supermarket. Older kids can help by writing down the ingredients from the recipes they have chosen.

Batch cook

Making a big batch of one dish is more efficient than cooking every single night. Choose a meal that can be packaged separately and frozen. Our freezer-friendly recipes are great options to pull out when time is tight.

Healthy cooking methods

The way you cook your food matters. The cooking methods below are the healthiest options:

Steaming

Steaming is one of the easiest ways to cook vegetables. Place a steam basket over a saucepan of boiling water then fill the steam basket with fresh or frozen vegetables. Cover with a lid and let your vegetables steam for a few minutes until tender.

Poaching 

Poach delicate foods like eggs, fish or fruit by submerging them into gentle simmering liquid (e.g. water, vegetables and spices). Poaching is not the same as boiling, so be sure to maintain a low heat.

Stir-frying/sautéing

Stir-fry plenty of vegetables in a frying pan on high heat using a small portion of olive, canola, sunflower, soybean or peanut oil. Top it up with a splash of water as you cook.

Roasting 

Put lean meats in a baking dish with a rack. Add 1 to 2 cm water and some herbs to the bottom of the pan for extra flavour. Substitute deep-frying with roasting in the oven on a lined tray or grill tray.

Casserole/stewing

This is a convenient method of cooking meats at a low temperature, generally for a longer period of time. Take the time to trim the fat off of the meat before putting it in a casserole dish with some vegetables and legumes.

Try these easy healthy heart swaps

Swap this For this
Flavoured milk and yoghurt  Unflavoured milk and yogurt varieties 
Cream Ricotta cheese whipped with a little icing sugar
Sour cream Natural Greek yogurt
Grated cheddar Grated parmesan – the more intense flavour means you can use less 
Butter as a spread Avocado, tahini, hummus, nut butter or margarine spreads made from canola, sunflower or olive oils.
Butter in baking Spreads made from canola, sunflower or olive oil
Coconut cream/coconut milk  Add a little coconut essence to evaporated milk
White grain ingredients like pasta, bread, flour and rice  Wholegrain bread, brown rice, brown pasta, quinoa or wholemeal flour
Shortcrust or puff pastry Filo pastry – brush every 3-4 layers with olive oil, egg white or yogurt
Processed meats Roasted or grilled lean meats, legumes or eggs

 

Source: Heart Foundation Australia

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