<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Kitchen-hacks440-8199337.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Kitchen-hacks440-8199337.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Kitchen-hacks440-8199337.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-889998 alignnone size-landscape_thumbnail" alt="A young man cooking in the kitchen" title="10 healthy kitchen nutrition hacks" /> <p class="p2">Have you ever stopped to think about how you might get more nutritional value from the foods you eat? Try these simple hacks to boost the potential of your home-cooked meals.</p>
<p class="p2"><b>Discover the </b><a href="/howto/guide/top-20-healthiest-vegetables" target="_blank" rel="noopener"><span class="s3"><b>healthiest vegetables</b></span></a><b>, </b><a href="/howto/guide/top-20-healthiest-fruits" target="_blank" rel="noopener"><span class="s3"><b>fruits</b></span></a><b> and </b><a href="/howto/guide/top-10-healthiest-nuts" target="_blank" rel="noopener"><span class="s3"><b>nuts</b></span></a><b>. Plus, read what to eat for </b><a href="/howto/guide/what-eat-healthy-hair" target="_blank" rel="noopener"><span class="s3"><b>healthy hair</b></span></a><b> and </b><a href="/howto/guide/what-eat-glowing-skin" target="_blank" rel="noopener"><span class="s3"><b>glowing skin</b></span></a><b>.</b></p>
<h2 class="p2"><b>1. Raw vs cooked</b></h2>
<p class="p2">It’s an age-old debate: are you better off eating raw vegetables and fruit, or cooked? Actually, it can vary.</p>
<p class="p2"><span class="s3"><a href="/howto/guide/raw-vs-cooked" target="_blank" rel="noopener">Some vegetables are better eaten raw</a></span>, including <a href="/howto/guide/health-benefits-broccoli" target="_blank" rel="noopener"><span class="s3">broccoli</span></a>, watercress and other cruciferous veg. When these are heated, an important enzyme is damaged and the potency of anti-cancer compounds, called glucosinolates, is reduced.</p>
<p class="p2">If you can, try to eat these veg raw in a salad, or lightly steamed to retain their vitamin C, iron and chlorophyll content. The same applies to kale – cook lightly or enjoy raw by adding to a <a href="/recipes/kale-smoothie" target="_blank" rel="noopener"><span class="s3">smoothie</span></a>, green juice or <a href="/recipes/kale-pesto" target="_blank" rel="noopener"><span class="s3">pesto</span></a> – and add a squeeze of lemon juice to boost your <a href="https://www.scirp.org/journal/paperinformation.aspx?paperid=88035" target="_blank" rel="noopener"><span class="s3">iron and calcium uptake</span></a>.</p>
<p class="p2">Vegetables that benefit from cooking include <a href="/howto/guide/top-5-health-benefits-of-carrots" target="_blank" rel="noopener"><span class="s3">carrots</span></a>, <a href="/howto/guide/health-benefits-asparagus" target="_blank" rel="noopener"><span class="s3">asparagus</span></a> and <a href="/howto/guide/health-benefits-tomatoes" target="_blank" rel="noopener"><span class="s3">tomatoes</span></a>. Cooking makes it easier for our bodies to benefit from their protective antioxidants; for example, ferulic acid from asparagus and beta-carotene – which we convert to vitamin A – from carrots. When you cook tomatoes into a <a href="/recipes/6995/tomato-and-basil-sauce" target="_blank" rel="noopener"><span class="s3">simple sauce,</span></a> it helps break down the plant cell walls, so we can better absorb a protective compound called lycopene.</p>
<p class="p2">All these nutrients help safeguard our cells from environmental damage, may protect us from certain cancers and are heart-friendly.</p>
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<img class="wp-image-890000 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Courgettes700-4183a04.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Cutting up courgette ribbons" title="10 healthy kitchen nutrition hacks">
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<h2 class="p2"><b>2. Peel perfect</b></h2>
<p class="p2">Do you peel out of habit or preference? Removing the peel of fruit and vegetables may mean you are removing one of the most <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531703001842" target="_blank" rel="noopener"><span class="s3">nutrient-rich parts</span></a>. That said, some peels are hard to clean, inedible or exposed to pesticides.</p>
<p class="p2">Take <a href="/howto/guide/ingredient-focus-aubergines" target="_blank" rel="noopener"><span class="s3">aubergine</span></a> as an example: its skin is rich in protective antioxidants, while the green skin of cucumbers is packed with the mineral silicon that we need for healthy hair and nails. Similarly, <a href="/recipes/collection/healthy-courgette-recipes" target="_blank" rel="noopener"><span class="s3">courgette</span></a> skins are rich in <a href="https://pubmed.ncbi.nlm.nih.gov/19168000/" target="_blank" rel="noopener"><span class="s3">lutein and zeaxanthin</span></a> – carotenoids that promote eye health.</p>
<h2 class="p2"><b>3. Make more of quinoa, buckwheat, nuts and seeds</b></h2>
<p class="p2">Pre-soaking or ‘activating’ these foods makes them easier to digest, and helps us absorb more of their nutrients. This is because nuts, seeds and pseudo-cereals, as well as beans and pulses, have naturally occurring compounds that reduce our ability to absorb and access their goodness. These compounds include <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.200900099" target="_blank" rel="noopener"><span class="s3">phytic acid</span></a>, lectins, oxalates, saponins and tannins.</p>
<p class="p2">Some nuts and seeds don’t need pre-soaking – these include Brazil nuts, macadamias, pine nuts, hemp and pistachios. Cashews only need a short time, about 2-3 hours, whereas beans and pulses need much longer – typically 12 hours or overnight. Pseudo-cereals, including amaranth, buckwheat and quinoa, typically benefit from the addition of a little acid to the soaking water, such as lemon juice or apple cider vinegar.</p>
<p><b>How to ‘activate’</b></p>
<p class="p2">Put in a glass or ceramic bowl and top up with double the volume of cold, filtered water. Cover and leave at room temperature for 8-12 hours, or overnight, then drain and rinse before use. If you plan to use later, simply cover and store for up to three days in the fridge, rinsing again before use.</p>
<p class="p2">Discover <a href="/howto/guide/how-cook-buckwheat" target="_blank" rel="noopener"><span class="s3">how to cook buckwheat</span></a>.</p>
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<img class="wp-image-890001 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Garlic700-28e13c5.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Cutting up garlic and onion on a chopping board" title="10 healthy kitchen nutrition hacks">
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<h2 class="p2"><b>4. Go late with garlic</b></h2>
<p class="p2">Avoid adding <a href="/howto/guide/ingredient-focus-garlic" target="_blank" rel="noopener"><span class="s3">garlic</span></a> at the start of a recipe. To get more out of this nutritional powerhouse, add shortly before you finish cooking. Garlic is less potent if heated for long periods, because this reduces the amount of health-promoting allicin.</p>
<p class="p2">Garlic also benefits from sitting for 5-10 minutes before use. Allicin is only formed once the garlic is cut, chopped, minced or pressed. As they are part of the same family, <a href="/howto/guide/ingredient-focus-onions" target="_blank" rel="noopener"><span class="s3">onions</span></a> are also best eaten raw or lightly cooked.</p>
<h2 class="p2"><b>5. Fabulous fats</b></h2>
<p class="p2">After decades out in the cold, it’s time to embrace fat and recognise its value in our diets. Certain nutrients like the fat-soluble vitamins A, D, E and K, and plant nutrients, like beta-carotene and lycopene, rely on the fat and oils in our diet to help us absorb them.</p>
<p class="p2">Although eating too much fat can be unhealthy, there are certain <a href="/howto/guide/best-sources-omega-3" target="_blank" rel="noopener"><span class="s3">types of fat</span></a> we must get from our diet because they’re essential to health. Without some fat or oils in our diets, we can’t get the most from green leaves, like spinach, and brightly coloured fruit and vegetables, including tomatoes, apricots and sweet potato.</p>
<p class="p2">Read more about <a href="/howto/guide/spotlight-low-fat-diets" target="_blank" rel="noopener"><span class="s3">low-fat diets</span></a> and find out <a href="/howto/guide/how-much-fat-should-i-eat-each-day" target="_blank" rel="noopener"><span class="s3">how much fat you should eat each day</span></a>.</p>
<h2 class="p2"><b>6. Don’t forget frozen</b></h2>
<p class="p2">At certain times of the year, it’s worth considering frozen produce. Commercially produced fruit and veg are frozen quickly after picking, which means they retain more nutrients than some supposedly ‘fresh’ options making them <a href="https://pubmed.ncbi.nlm.nih.gov/25526594/" target="_blank" rel="noopener"><span class="s3">comparable or even higher in vitamin content</span></a>.</p>
<p class="p2">If you grow your own – freeze in bags during the peak of the season. You could make a mirepoix – the classic base mixture combines onion, leeks, carrot and celery, and is a great shortcut when you need to make a soup, stew or sauce.</p>
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<img class="wp-image-890004 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/06/Spices700-ddd0705.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A spice rack" title="10 healthy kitchen nutrition hacks">
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<h2 class="p2"><b>7. Season simply</b></h2>
<p class="p2">Swap shop-bought dressings, seasonings and sauces, which are typically filled with refined oils, sugar and salt, for fresh, simple ingredients like herbs (fresh or dried), citrus juice, salt, pepper, garlic, chilli and other spices.</p>
<p class="p2">Check out our expert guide on <a href="/howto/guide/best-spices" target="_blank" rel="noopener">elevating your meals with spices</a>.</p>
<h2 class="p2"><b>8. Boost gut health</b></h2>
<p class="p2">Include <a href="/howto/guide/top-12-healthiest-fermented-foods" target="_blank" rel="noopener"><span class="s3">fermented foods</span></a> like <a href="/howto/guide/greek-yogurt-healthy" target="_blank" rel="noopener"><span class="s3">yogurt</span></a>, <a href="/howto/guide/health-benefits-kefir" target="_blank" rel="noopener"><span class="s3">kefir</span></a> or <a href="/howto/guide/health-benefits-miso" target="_blank" rel="noopener"><span class="s3">miso</span></a> in your diet to reap the benefits to your gut. Try replacing mayo with any of these in salad dressings and marinades.</p>
<h2 class="p2"><b>9. Perfect portions</b></h2>
<p class="p2">Measuring cups can help when it comes to getting your portion right for ingredients like pasta (60-100g dry weight), rice (50-75g dry weight) and oats (30-40g). This will stop you overeating the recommended healthy portion.</p>
<p class="p2">It’s easy to visualise portions:</p>
<p><b>Carbs like cereal/rice/pasta/potato</b></p>
<ul class="ul1">
<li class="li2">Portion size: your clenched fist</li>
<li class="li2">Include one portion at each meal and ensure it fills no more than one quarter of your plate</li>
</ul>
<p><b>Protein like meat/poultry/fish/tofu/pulses</b></p>
<ul class="ul1">
<li class="li2">Portion size: palm of your hand</li>
<li class="li2">Aim to have one portion at each meal – enough to fill one quarter of your plate</li>
</ul>
<p><b>Butter/spreads/nut butter / syrups such as honey</b></p>
<ul class="ul1">
<li class="li2">Portion size: the tip of your thumb</li>
<li class="li2">Eat no more than two or three times a day</li>
</ul>
<p class="p2">Fill the remainder of your plate with non-starchy vegetables such as leafy greens and salad.</p>
<p class="p7">Check out our <a href="/review/best-measuring-cups" target="_blank" rel="noopener">tried and tested measuring cups</a></p>
<h2 class="p2"><b>10. Snack savvy</b></h2>
<p class="p2">Snacks can be part of a healthy diet, the secret is to stick to whole, unprocessed foods and check your snacking is in response to hunger cues rather than eating out of boredom or stress.</p>
<p class="p2">Some of our favourite snacks include dates dipped in nut butter or whipped into a healthy <a href="/recipes/date-peanut-butter-dip" target="_blank" rel="noopener"><span class="s3">dip</span></a>, and don’t forget <a href="/howto/guide/dark-chocolate-good-you" target="_blank" rel="noopener"><span class="s3">dark, high cocoa chocolate</span></a> (over 70% cocoa solids) – choose a product with minimal added sugar and enjoy one or two small squares only.</p>
<p class="p2">Check out these nutritionist-approved <a href="/news-trends/top-6-nutritionist-approved-healthy-snacks" target="_blank" rel="noopener">healthy snacks</a></p>
<h3 class="p2"><b>Enjoyed this? Now try:</b></h3>
<p class="p2"><span class="s3"><a href="/howto/guide/quick-kitchen-hacks" target="_blank" rel="noopener">Quick kitchen hacks</a></span><br>
<a href="/recipes/collection/cheap-and-healthy-recipes" target="_blank" rel="noopener"><span class="s3">Budget healthy recipes</span></a><br>
<a href="/howto/guide/are-frozen-fruit-vegetables-healthy-fresh" target="_blank" rel="noopener"><span class="s3">Top 5 health benefits of frozen fruit and veg</span></a><br>
<a href="/recipes/collection/quick-and-healthy-recipes" target="_blank" rel="noopener"><span class="s3">Quick and healthy recipes</span></a><br>
<a href="/howto/guide/make-your-freezer-work-for-you" target="_blank" rel="noopener"><span class="s3">Make your freezer work for you</span></a></p>
<p class="p2"><b>Do you have any nutrition tips or tricks? Leave a comment below.</b></p>
<hr>
<p><em>This article was reviewed on 21 May 2024 by Kerry Torrens.</em></p>
<p><em>Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition_</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions/" target="_blank" rel="noopener">terms and conditions</a> for more information.</em></p>
10 healthy kitchen nutrition hacks
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