Cooking for hormones and health doesn’t have to be stressful, some simple, minor changes can be made and it be a pleasure knowing you are making the best choices for hormones and health. Choices that will not only benefit you through menopause, but the health of those you care for too.
By substituting items and using various cooking techniques, you can not only reduce the amount of damaging fats and salt intake, but also increase the valuable nutrients in the food. Nutrients that will allow you to create greater hormone harmony, and optimum health through menopause and beyond.
Here I share my 5 healthy cooking techniques. To avoid this article being excessively long, do click on this link to find 7 healthy eating hints and tips which complement these cooking techniques and help you reduce your intake of refined sugars and carbohydrates as well as fats and salt.
I know that the microwave has transformed the way people cook their food, but it really isn’t my favourite method. The science for me is still contradictory and until I’m convinced that it is indeed healthy to eat food cooked this way, that essential nutrients aren’t lost, I won’t recommend it.
However! As always, it’s important we all do our own research and make up our own minds.
1. Steaming: Preserves nutrients, easy to prepare, food tastes great.
Steaming is one of the healthiest cooking techniques, particularly for vegetables. To preserve essential nutrients, be careful not to overcook your food, vegetables should still be brightly coloured and slightly crunchy in texture when done.
Confession 1: I didn’t eat a cooked vegetable until I was 27! I truly dislike sloppy veg (especially spinach) so steaming is my favourite method of cooking veggies to ensure they still retain that crunch.
2. Baking: Should not require additional fat.
Baking is a method of cooking inside the oven used to make breads, desserts, seafood, poultry, meats and vegetables. Use parchment paper to line baking sheets instead of greasing with oil or butter to make baking even healthier.
3. Poaching: Quick, no unwanted fats.
Poaching is a wonderful cooking technique particularly for chicken, fish and eggs. Food and water are added to a pan and simmered at low heat. Try adding (low/no salt) stock for an extra flavour.
4. Stir Frying: Uses healthy fats at medium heat threshold, quick to prepare
Food is cooked in a wok (or similar) over medium-high heat with continuous storing of the ingredients, keeping them nice and crisp without burning.
Confession 2: I am an EXPERT at ‘slightly scorching’ food.
When using healthy oils such as olive oil to cook with, it’s best to cook over medium heat to prevent exposure to oxidised or rancid fats when the heat is too high. To avoid oils altogether, you can also use a small amount of water or stock to replace the oil.
5. Sautéing: Convenient method that poses few health issues.
Sautéing is a method used to cook food quickly in a pan or skillet over a high heat with a small amount of fat (oil or butter). However, any time fats are included into a cooking practice that uses high heat, the problem of oxidising oil arises. To minimise this risk, you can replace oil with a little stock or add just a few drops of water to the oil. Alternatively, oils with high heat thresholds, e.g. coconut or rapeseed oil can be used.
All the above are simple cooking techniques, and with just a few considerations you can ensure you’re preserving nutrients and avoiding health damaging oils/fats in particular.
Click below to find 7 healthy eating hints and tips to help you further reduce harmful fats, sugars, carbs and salt, these can really help you with weight management as well as health and hormone balance..
Helping busy ladies naturally create harmony and health through the menopause years and beyond. Regain control, confidence, and be free to live the life they choose.
A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.
Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too. Help them create their ‘new life’.
Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations, speaking and online programmes, and where you can request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.
Registered Nutritional Therapist
Member British Menopause Society
Award Winning Menopause Coach & Educator