Cooking to me is a form of art, a passion that I truly love. I find joy in experimenting with different ingredients, creating creative recipes, and discovering unique flavor combinations. I love sharing my cooking knowledge and offering advice to those who are interested. For me, cooking is not only a means of nourishing my body, but also a way to calm my mind and soothe my soul.
I believe that the food we eat has a direct impact on our health, and everyone’s body is unique in what it needs. Eating a balanced diet rich in plant-based foods, fruits, vegetables, whole grains, and plant-based proteins can help support the natural healing processes of our bodies. That’s why I take so much care in selecting the ingredients I use in my cooking. I make sure to avoid anything with artificial additives, preservatives, sugar, and dyes. To help you get started, here’s a list of some versatile and healthy ingredients that I always keep in my kitchen.
Vegetables and greens
Most of the space in the refrigerator is occupied by broccoli, avocado, bell peppers, mushrooms, carrots, spinach, arugula, green peas, green beans, arugula, cilantro, basil, green onions and, of course, basil. I very rarely include potatoes in my diet, due to the fact that they have an increased glycemic index (there will be an article about this).
This is my favorite product and deserves a separate shelf in the refrigerator. It must be included in your diet. Avocados are high in potassium, which helps reduce the risk of stroke and blood pressure. One avocado contains 30% more potassium than a banana.
I really love it when there is a beautiful vase with apples, bananas, mangoes, kiwis, oranges, tangerines on the table! Take a beautiful fruit bowl, fill it with your favorite fruits and put it on the table so that the fruit is always in front of you. Studies have shown that we only eat what we have in plain sight. Therefore, no chips and crackers, chocolates and sweets.
Researchers at the Harvard School of Public Health have shown that eating one serving (100 g) of salmon fish reduces the risk of cardiovascular disease. This causes a high content of omega-3 fatty acids.
Almonds, peanuts, walnuts, sunflower and pumpkin seeds, macadamia, cashews, pine nuts – they are all rich in protein and healthy monounsaturated fats, B vitamins. Moreover, nuts are a healthy and very satisfying snack. Eating nuts helps lower cholesterol, blood pressure, and diabetes.
In my kitchen you can always find a good supply of cereals such as: quinoa, black and white beans, brown/black/white rice, lentils, peas, bulgur, chickpeas, buckwheat. Every day, be sure to include cereals in your diet, as this is a very important source of protein for the body.
Whole-wheat or rye bread (especially sourdough bread)
Wholemeal black bread, sourdough bread, sprouted grain bread, and whole grain bread are high in fiber, minimizing the need for snacks that are not very healthy.
My favorite plant-based milk is almond and oat milk without added sugar, stabilizers or emulsifiers. Sometimes I include soy milk and even cow’s milk in my diet for a change. Milk of plant origin contains a lot of protein and little fat. In addition, soy milk contains phytoestrogens that protect against certain cancers.
Try to drink as much green tea as possible, as it contains 25% caffeine and antioxidants. Drink a variety of herbal teas such as rosemary, oregano, chamomile, bergamot, jasmine, and sage. Never buy sugary sparkling water.
In my kitchen you can always find olive oil for frying and olive oil for salads and sauces. For salads, I always use cold-pressed oil, which reduces the level of bad cholesterol and increases the level of good. Also, grape seed oil and peanut oil have a high degree of combustion, which is very important while maintaining the beneficial properties of the ingredients during heat treatment.