Food should be made with real and natural ingredients – this is how it’s supposed to be eaten and this is what our body understands. That’s why we leave out the many potentially harmful chemicals typically used in the commercial production of food, such as preservatives, additives, flavours, colours, and emulsifiers.
At the Healthy Cooking Company, we’re all about nourishment, not deprivation. We encourage you to explore what foods serve your body, but enjoy crafting our meals with ingredients from all food groups. We are passionate about wholesome, balanced eating and do not pigeonhole our foods based on certain trends. Not only does this ensure a healthy body, it supports a healthy mind.
Rainbow of vegetables
Only 6.8% of Aussies are consuming enough vegetables and we’re on a mission to turn this around. Vegetables truly are nature’s nutritional powerhouses and are an excellent source of fibre, antioxidants and phytochemicals. We particularly love to amp up the leafy greens and cruciferous vegetables in our meals and our green juices are a great way to sneak them in! Broccoli, spinach, kale and Brussels sprouts are just some of the brassicas that feature on our menu; their ‘bitter’ taste simulates the liver and supercharges your health.
LOCALLY SOURCED MEAT & FISH
At the Healthy Cooking Company, we are proud to cater for vegetarians and vegans. We are also firm believers in “meatless Mondays”; however, different people have differing needs and desires and we incorporate nutrient-dense animal protein for those who follow an omnivorous diet. Good-quality cuts of meat provide protein, B vitamins, iron and zinc, while fish is a rich source of anti-inflammatory omega-3 fatty acids as well as selenium and vitamin D.
The latest research suggests a diet enriched with whole grains may confer benefits toward extended life expectancy. Whole grains are the best food sources of B vitamins, which are crucial in the liver’s first stage of detoxification. There is also strong evidence that a diet high in whole grains is associated with a reduced risk of weight gain. We include a range of nutritious whole grains in our menus, including oats, brown rice, freekeh and many more.
Legumes of all types feature on our menu and provide a rich source of plant protein, complex carbohydrates, vitamins and minerals. We especially love lentils as they are easier to digest, one of the lowest GI foods and one of the best plant sources of iron!
Did you know eating legumes at least twice a week has been shown to reduce cholesterol levels and thereby reduce your risk of dying early from heart disease and stroke by 20 per cent?
GLUTEN FREE GRAINS
We love experimenting with a variety of gluten free grains, such as quinoa, millet, buckwheat and polenta. Quinoa is one of the only whole grains (along with amaranth) that contain all the essential amino acids, making it a complete protein and a good choice for vegans. It is also low GI and has double the protein of rice!
Fats play an essential role in our diet and when consumed in adequate amounts from whole food sources, they can help manage mood, maintain healthy skin and even assist with weight management. They are also crucial for the absorption of fat-soluble vitamins A, D, E and K. Our favourites include olive oil, coconut oil, avocados, salmon, nuts and seeds.
FREE RANGE EGGS
We proudly use only free range eggs in our recipes. Containing all the essential amino acids and fat-soluble vitamins, the humble egg is a gold mine of critical nutrients. They are also one of the few natural food sources of vitamin D. The current advice is that you can happily enjoy up to 6 eggs a week – even if you have high blood cholesterol!
LACTO FERMENTED FOODS
Yoghurt provides an abundance of beneficial bacteria that help maintain a healthy digestive system. They are also a nutrient powerhouse, providing top quality protein, calcium and a serious boost in several B vitamins, magnesium and zinc. Most of the lactose is broken down into lactic acid, so people with lactose intolerance may be able to enjoy it with no problems! For these reasons, we love incorporating them into our breakfast meals.