TRADE WHITE FOR BROWN
Swap white bread for brown bread; white rice for brown rice, etc. You'll be bringing blood sugar down a lot, you're really reducing the potential dangers for cardiovascular health, you're improving digestive health, you're feeling fuller for longer, so you're feeling less inclined to snack and you've got more B-vitamins.
WATCH YOU OILS
Keep away from vegetable oil and margarines because they're very high in omega 6-fatty acids, which can cause problems when you look at patterns of cardiovascular disease. Instead, just use a little olive oil.
EAT SOMETHING FRESH
It doesn't mean you have to cook every single meal from scratch, but if you are eating a shop-bought meal, have a big dense side salad with it, maybe snack on some fresh fruit between meals or have some fresh berries with your breakfast.
BATCH COOK
If people are really, really pressed for time, if they have one day a week where they could do maybe three or four hours in the kitchen, cook some of your family favourites, but cook five or six times as much and then freeze in individual portions.
BUY FROZEN
Frozen veg is great – nutritionally it's very good, often it's frozen at source, so it's not being kept in storage for a long time, and it tends to have a higher micronutrient density. It's also pre-cut, so it's less prep time and waste.
QUICK RECIPE
Nutty lemongrass chicken
(Serves 4)
1 red onion, sliced; 5 garlic cloves, finely chopped; 2 sticks of lemon grass, bashed;1 green chilli, finely chopped; Olive oil; 2 x 400ml cans of coconut milk; 2 heaped tbsp peanut butter; 1tsp ground turmeric; 4 chicken breasts, diced; 2 large handfuls baby spinach; Juice of 1 lime; salt
Saute the onion, garlic, lemon grass and chilli in a little olive oil, along with a good pinch of salt. Add the coconut milk, stir in the peanut butter and turmeric; simmer for 10 minutes. Add the chicken, simmer for 15 minutes until cooked through. Add the spinach, allow it to wilt, squeeze in the lime juice. Serve.
:: Eat Shop Save by Dale Pinnock is published by Mitchell Beazley, priced £14.99. Photography by Faith Mason.
