Cooking tips

Meal planning and preparation

No amount of knowledge can outperform good planning and prepping. The following method will help you get through the week with ease, save you time and money and ensure you’re getting the most out of your vegetables. 

• Start by selecting the recipe you would like to prepare for the following week. 
• Look through your cupboards and fridge to see what is missing. 
• Make a list of all the ingredients to purchase. 
• Have a snack before heading to the supermarket to avoid grabbing unhealthy foods due to hunger. 
• Batch cook your vegetables in advance, portion and freeze. 
• Defrost your vegetable portion overnight to enjoy the next day. 

Equipment needed

Non-stick frying pan – Investing in a good quality non-stick frying pan has many benefits. Non-stick frying pans help cook food without the need to use oil/fat, saving you hundreds of calories. They are also much easier to clean. 

Tupperware – Investing in some good quality air-tight, microwaveable, freezer safe and dishwasher-friendly Tupperware is key for portioning and transporting your meals to work. 

Extra ingredients

Some recipes are made with ingredients that may seem unfamiliar, such as: 

• 1 kcal spray oil: 1 tablespoon of olive oil provides 150 calories, compared to 1 kcal spray oil, which provides 1 calorie per spray. Using spray oil will help with cooking, while still controlling your energy intake. 
• Nutritional yeast flakes can be added to food to give a cheesy, nutty flavour. They are also a good source of B12, folic acid, selenium and zinc. You can find them in any large supermarket chain. 
• Cauliflower, kale and broccoli rice can be purchased ready-made from any supermarket chain. Vegetable rice can be a substitute for regular rice. They provide different flavours and textures for your dishes. You can also make your own varieties by grating the vegetables and steaming them. 
• Spices and herbs: try to experiment with a variety of different spices and herbs to give your vegetables some extra flavour. Some examples include: 
  Curry powder 
  Garlic powder 
  Onion powder 
  Garam Masala 
  Turmeric 
  Rosemary 
  Thyme 
  Paprika 
  Ginger 
  Chili flakes 
  Cayenne pepper 
  Coriander (fresh/dried) 
  Parsley (fresh/dried) 
  Basil (fresh/dried) 

Cooking methods

Try steaming, poaching, microwaving and roasting rather than boiling to help preserve as many nutrients as possible. 

Eat the rainbow

Different coloured vegetables have different vitamins, minerals and fibres. This is why it is important to include a variety of different vegetables in your diet. Try to incorporate some yellow, red, purple, white, green and orange vegetables into your diet.