Changing out processed foods with real food is easier than you realise! The benefits of using real foods in your meals are endless.
Here are 10 ways you can make the switch to real food, while saving time in your working day.
What is real food?
Real food refers to eating whole foods or foods in their most natural state. Think of fruits, vegetables, whole wheat, and whole grains. Essentially, real food has no added sugar or sweeteners, factory processing or refining.
Why should I increase my intake of real foods?
Increasing real foods in your diet will guide you towards a healthier lifestyle and eating habits. You’ll feel more energetic, focus and sleep better, plus your clothes might even become a bit looser along the way!
How to switch to real food
Making the switch to real food can be overwhelming. Keep things simple with these 10 tips:
1. Plan your meal
Your first and most important step is to be prepared for the week. Pick recipes and plan out your week’s meal and snack menu. Set a day for weekly grocery shopping to stock up on your fresh produce. With planning your meals, there will be less wastage and you will use all your grocery purchases!
2. Add a fruit and vegetable to every meal
Keep a fruit bowl on your kitchen counter and fresh vegetables in the fridge. Try eating a fruit and vegetable at each meal. Add beetroot, cucumber, or kale to your breakfast smoothie.
Spice up your salads with grated apple, shredded cabbage, or finely chopped peppers. Sneak some carrots or celery sticks and hummus into your child’s lunchbox. Vegetable-based soups and stews such as butternut, cauliflower or sweet potato make wholesome, hearty suppers.
3. Look at your label
When did you last read a packaged product’s label? Maltodextrin and monosodium glutamate (MSG) are examples of what manufacturers add into many foods to enhance flavour.
Similarly, other additives help improve a product’s thickness or shelf life but aren’t actually good for you. If there are more than five listed ingredients, or you can’t pronounce it, don’t buy it!
4. Reject refined grain
Refined grains found in many pre-made cereals, crackers, desserts, and pastries, are rich in sugar. These grains aren’t whole as one or more of their three key parts are missing.
White flour, white rice and white bread are examples which are also high in carbohydrates. They are digested and absorbed very quickly, which make your blood sugar, appetite and cravings increase. Instead, buy brown flour, brown rice, wholewheat bread and wholewheat pasta. Choose whole grain cereals and crackers.
5. Buy your bread from a local bakery
If you don’t have the time to bake your own bread at home, buying bread from your nearest bakery almost guarantees you’ll get a real food loaf. Baked artisanal goods are generally made from scratch, and you’ll be supporting local.
6. Favour homemade meals over fast food
Even though fast food is tempting, rather make your own food from scratch than buy pre-made takeaways. Cook more fresh meals at home and in bulk. This way, you’ll know what they’re made from, plus you can enjoy leftovers in a lunchbox or later in the week.
7. Shift your shopping list
Amend your shopping list. Replace margarine with butter and use olive oil and coconut oil instead of vegetable and canola oil. Buy fresh instead of frozen fruits and vegetables and unprocessed fish, meats, and poultry.
8. Stay away from sweetener
Avoid sweeteners and use natural sweeteners such as honey in moderation. Opt for full cream, plain, unsweetened yogurt and whole milk.
9. Welcome a glass of water
Drink more water! Steer clear of fizzy drinks and drinks containing sugar, high fructose corn syrup, cane juice or artificial sweeteners. Enjoy coffee, tea, beer and wine and pure fruit juice in moderation.
10. Make your own sauces and paste
Most shop-bought sauces and pastes contain refined sugars. Making your own is healthier, often cheaper, and easier than you think:
Homemade tomato sauce
Simple and bright, this five-minute tomato sauce is perfect as a base for soups, homemade pasta, or homemade pizza.
Ingredients:
- 2x 400g tins crushed red tomatoes (or 8x ripe diced red tomatoes)
- 3 medium garlic cloves (finely chopped)
- ¼ cup extra virgin olive oil
- 1 ½ teaspoon crushed red pepper flake
- ½ teaspoon fine grain sea salt
- 1 lemon (zest)
Mix the garlic, olive oil, red pepper flakes and sea salt in a cold saucepan. Stir while heating the saucepan over medium-high heat. Sauté for 45 seconds or until everything is fragrant (the garlic shouldn’t brown).
Stir in the tomatoes for a minute or two, heating to a gentle simmer. Remove from the heat. Add more salt to taste and stir in the lemon zest.
Serving suggestion: Serve with homemade spaghetti and sprinkle with lemon zest.
Homemade Mayonnaise
This mayonnaise is perfect as a crudité party dip or creamy salad dressing.
Ingredients:
- 2 egg yolk
- 1 tablespoon lukewarm water
- 1 tablespoon dijon mustard
- ½ cup sunflower oil
- ½ teaspoon lemon juice
- Sea salt
- Freshly ground black pepper
Using a small food processer, blitz the egg yolks and water until the mixture is a light colour.
Add the Dijon mustard, pouring in the oil in a slow, steady stream as the food processor runs so the oil is well combined.
Season with lemon juice and salt and pepper to taste. If the mayonnaise is too thick, add a little water and mix.
Homemade Red Curry Paste
A spicy accompaniment to curries, sauces, and soups, whip up this simple curry paste in under 10 minutes.
Ingredients:
- 4 baby onions (quartered)
- 4 garlic clove
- 4 lemongrass stalk
- 2 red chillies (1 seeded, both chopped)
- 1 red pepper (grilled, sweated, peeled)
- 1x 5cm fresh ginger piece (peeled, sliced)
- 30g pine nut
- 2 tablespoons cayenne pepper
- 1 tablespoon turmeric powder
- Salt (pinch)
Changing the way you eat is a conscious decision, and any steps you take towards an improved diet and healthier way of life are beneficial. Make the switch and start eating more real meals. You’ll feel and see the difference, as well as be closer to reaching the goal of filling and fuelling your body with better food!
Date Published: 20 May 2021
