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Healthy cooking often means a drastic change in eating habits, and as habits are our second nature, it might be just one of the most difficult things in the world to do. Many students in our Online Healthy Cooking School say that the most difficult thing for them was to start, to make that first step towards the healthier kitchen and better habits.

So, what do you do, where do you begin in that ocean of information about what is right and what is wrong on your plate? We asked 15 nutritionists and healthy cooks to share their best tips on getting started with healthy cooking. Here is the list of their practical advice, that can be helpful even if you are not a novice in healthy eating anymore.

1.Think “plus one” each time you are preparing a recipe or a meal

This reminds you to add at least one additional non-starch vegetable or beans to the meal or dish.  This simple technique is fast and can really help you boost your intake of vegetables that provide important micronutrients, feed the good bacteria in your gut microbiome, and fills you up on healthy foods. The great thing is it’s inexpensive, quick, and can easily be done with items you probably already have on hand if you’re trying to eat healthier.

Lisa Garcia  (MS, RDN, LD) is a registered dietitian nutritionist. She uses a coach approach and personalized, actionable steps to enable clients to address weight and gut health issues while still enjoying their lives and eating (follow Lisa on Facebook)

Easy green beans recipe:

2. Start with plant-based complex carbs and use the right oil

Start with a single-ingredient plant-based complex carb; my favorites include beans, legumes, potatoes, or any minimally processed grain such as barley or farro. Consider swapping butter and lard for liquid oils – my favorite being Avocado Oil, which allows for a high cooking temperature, and thus contributes a great deal of heart-healthy unsaturated fats!

Rachel Fine (MS, RD, CSSD, CDN) is a Registered Dietitian and owner of To The Pointe Nutrition, a nutrition counseling firm in NYC

(follow Rachel on Instagram)

3. Swap your ingredients for healthier recipes

For starters, cooking healthy does not need to be boring nor complex. One super easy swap is to start cooking with gluten free ingredients to make your dishes more nutritious. Swap out regular semolina drum wheat pastas for legume based pastas such as red lentil or chickpea pasta for increased protein intake, as 1 serving can have up to 14g protein. You can then add in your favorite vegetables and protein to make it a more well-rounded dish such as broccoli and grilled chicken. For flavor, you can whip up a plant based sauce in under 5 minutes such as a vegan pesto or a vegan cashew sauce.  Incorporating dairy free ingredients into your cooking such as using coconut milk or vegan cheeses have added nutritional benefits as these are anti-inflammatory and also a good source of healthy fats and proteins. You can use coconut milk as a swap for regular milk when baking or making pancakes, and swap out butter for coconut oil in all recipes as well.

Melissa Eboli AKA Chef Via Melissa is a certified Culinary Nutrition Expert (CNE), Nutritional Chef and wellness counselor based out of NY. Her services include event catering, dinner parties, cooking classes and recipe development (follow Melissa on Facebook and Instagram)

Gluten-free Strawberry Pie Recipe:

4. Start with sheet pan meals

People often overcomplicate cooking in their minds and when you add in a ‘healthy’ twist, it becomes even more daunting. From my experience, as a Food Business Owner and Health Coach, the best way to start is with whole food ingredients, prepared simply. And, don’t be afraid to take shortcuts to make it easier on yourself. For example, purchase pre-cut vegetables or mini-versions, like baby carrots and baby potatoes. This makes it so much easier to get food prepped and into the oven. I love sheet pan meals – where all the ingredients are cooked together on one sheet pan, making clean-up a breeze too. One of my favorites is organic chicken thighs with roasted baby potatoes and baby carrots. Use simple spices like salt, pepper and garlic powder to season the chicken, potatoes and carrots. Drizzle some olive oil on the pan and cook all ingredients at 400 F for 30 minutes. It’s easy to change up this simple meal with different proteins, vegetables, herbs and spices, like rosemary, sage or turmeric, for variety. You’ll be amazed at how simple this meal is to prepare and wow your family and friends!

Elizabeth Girouard is a Certified Holistic Health Coach and Certified Workplace Wellness Ambassador. She is also the Founder of Pure Simple Wellness and Zing Meals

(follow Elizabeth on Facebook and Instagram)

Baked potato wedges recipe:

5. Master 10 flexible recipe techniques

The best way to get started with healthy cooking is to first make a list of all the whole foods you love today (i.e., vegetables, grains, beans). It’s common to get in a food rut and forget about all the whole foods you already like. It’s best to start incorporating these “Personal Best” foods into your current meals before introducing new foods into your diet. The second tip is to make a list and master ten flexible “Recipe Techniques” that are aligned to your eating style and can easily incorporate whatever ingredients you have on hand. For example, a stir fry over quinoa or zucchini noodles, simple pasta dish, a frittata with meat and/or veggies, a vegetable soup with chicken or beans, and a meat/veggie chili are good examples of this. Keeping ingredients you love on hand and using simple but flexible recipes is a great way to get into healthy cooking one bite at a time!

Marissa S. Costonis H.C. is a health change guru and author of the Amazon bestseller, Change BITES, 5 Change Management Strategies to Transform Your Health

(follow Marissa on Instagram and Facebook)

6. Make half your plate fruits or vegetables at every meal

The recommendation for the general public is to eat at least 5 servings of fruits and vegetables a day, with a serving equivalent to about 1 cup of produce. Most Americans find this difficult to do, but if you cook each meal so that half of the plate is filled with fresh, frozen, or canned fruits or veggies, you’re guaranteed to improve your health. Typically, you should shoot for 2 servings of fruit, as these are higher in sugar, and 3 servings of non-starchy veggies per day. Don’t count the starchy corn, potatoes, beans, or peas towards your vegetable servings. While they do provide nutrients, like fruit, they’re high in sugar and can make your liver work overtime to release insulin. Focus on the “rainbow” of fruits and vegetables to get all of your vitamins, minerals, and antioxidants. This means eating greens, reds, oranges, whites, and yellows throughout the week, as each color contributes a small portion of your micronutrient needs.

Colleen Wysocki-Woods (MS, RDN) is a Registered Dietitian Nutritionist with a private practice in Colorado called ZEST Nutrition

(follow Colleen on Facebook)

7. Use as few ingredients as possible

Healthy cooking doesn’t need to involve all day meal prep, batch cooking and complicated meals or soggy dinners. Forget the idea of meal prepping and cooking for the entire week. This can get old, plus its tedious it involves a lot of work.  Focus instead on 5 ingredients, 20 minute meals, that involve little to no prep. Think pre-chopped veggies, fresh pre-made guacamole and sheet pan dinners!

Mariana Dineen is a Registered Dietitian and the founder of Pretty Nutritious, a virtual private practice and social media platform with a mission to help women find the confidence to ditch unrealistic diet rules and live a fun and delicious life

(follow Mariana on Instagram)

Two Ingredient Rice Bread Recipe:

8. Start with breakfast

Start small and pick one meal to transform at a time. Start with breakfast. Breakfast is easy to meal prep with homemade, healthy, and nutritious options, instead of all the processed sugar-filled junk, or worse, skipping breakfast all together before you run out the door.Easy options like overnight protein oatmeal, pancake bites, freezable waffles, vegan frittata bites, or classic baked goods like healthy muffins and quick breads.

Options that can be made ahead, freeze well, transport well if you do need to eat “on the go” and work for everyone in the family will make your morning less stressful, fueled with nutrition, and lead you to have an easier time making healthy choices throughout the rest of the day.

Rebecca Pytell is the founder, content creator, and celiac disease and food allergy coach behind Strength and Sunshine, a gluten-free & allergy-free food and recipe website

(follow Rebecca on Facebook and Instagram)

9. Buy the rainbow

When going grocery shopping, try to buy produce in a variety of colors or choose a different fruit or vegetable every time you shop- think rainbow. This will offer a wide range of health-promoting nutrients because each fruit or vegetable is packed with its own set of vitamins and minerals that our bodies need. Many of the pigment compounds in these fruits and vegetables also act as antioxidants, which defend against cell damage. With the help of a bit of oil and seasoning, you can easily roast or sauté a mixture of vegetables and incorporate them into entrees or meal preps. Fruits can be sliced into salads or enjoyed as desserts. Having a variety of produce on hand gives you options when it’s time to cook, helping keep your meals interesting.

Ysabel Montemayor is the lead Registered Dietitian at the meal delivery service Fresh n’ Lean,

the largest organic ready-to-eat meal delivery service.

10. Choose healthy oils for cooking

From my clinical experience, what we input to our bodies through food choices has a massive effect on “mental illnesses” (Anxiety, depressive disorders). It’s important to remember that a majority of our serotonin is located in our guts, that’s our neurotransmitter that creates feelings of happiness, so we first need to make sure our gut health is OK. My best tip is to start making manageable steps towards changing how you cook and eat. If you’re cooking with anything other than coconut, olive, or avocado oil, please change that now. Try new ways to roast veggies and always make your own sauces. They’re so much yummier and most likely always better for you. Here’s a healthy dressing recipe for honey mustard dressing: 1 tbsp olive oil, 1 tsp apple cider vinegar, 1 tsp dijon mustard, black pepper & Himalayan sea salt, a tsp (or less!) of pure maple syrup or agave.

Erica Basso (MA, AMFT) is a Holistic Psychotherapist, who uses the power of food to heal and connect

(follow Erica on Instagram)

11. Add more pulses and vegetables to your diet and cook them with spices

If you want to get started with healthy cooking, you may want to incorporate more plant-based ingredients in your diets such as beans, pulses, vegetables and tofu. When cooking with these ingredients, I would really recommend stocking up on some spices and herbs as they add so much flavour which will make all the difference. One of my favourite easy ways to make something healthy is to make a curry using chickpeas or lentils and lots of vegetables. Using spices such as curry powder, cumin and turmeric and herbs like cilantro (coriander), paired with some creamy coconut milk will transform the beans and vegetables into a comforting, flavourful curry that you won’t be able to stop eating!

Rhian WIlliams has a food blog where she posts easy, undetectably vegan and gluten-free recipes, focusing on healthy comfort food and naturally sweetened desserts using plant-based ingredients

(follow Rhian on Instagram and Facebook)

Mung Bean Soup Recipe:

12. Plan ahead and invest in slow cooker

Make a plan and keep it simple! One thing I love recommending to beginner cooks is investing in a slow cooker. We have all been there; coming home from a long day at work and don’t have the energy or time to cook. Start the day off right and throw something into the slow cooker! It is very hard to burn, and the entire meal is already done before you get home. Bonus: Check your local grocery store to see if they have any slow cooker meals already prepped for you.

Laurel Deininger is a Registered Dietitian and Certified Diabetes Educator located in St. Petersburg, Florida who loves cooking, yoga, and her dog, Reagan.

(follow Laurel on Instagram)

13. Keep frozen vegetables at hand

Getting started with healthy cooking can be intimidating, so I suggest starting with small changes instead of trying to go all-in at once. You’ll need time to build your cooking skills and for your body to adjust to the new way of eating. A great way to start incorporating more healthy ingredients into your meals is to keep frozen vegetables on hand. Items like frozen broccoli florets, spinach, peas, or cauliflower can be tossed into many recipes, like soups, stews, casseroles, and quick pasta dishes for an instant nutritional boost. Plus, they’re already washed and chopped, which means less work for you. And perhaps the best part, you don’t have to worry about frozen vegetables going limp in the back of your fridge if you don’t use them right away.

Beth Moncel has been creating simple, satisfying, balanced, and budget-friendly meals for ten years through her blog, BudgetBytes. She loves teaching people how to cook and watching them discover the joy and independence that come with cooking at home

(follow Beth on Instagram)

Savoury oatmeal with frozen veggies recipe:

14. Start slow and add one change at a time

So often people try to do too much as one time, cutting out entire food groups or macronutrients (carbs, protein, fat). Start by focusing on adding more veggies to your day and consuming protein at each meal.  Look for easy ways to make healthy swaps; one’s that take little to no effort. For example, instead of wheat pasta, try zucchini noodles or House Foods Tofu Shirataki Spaghetti. Instead of regular gnocchi, try a cauliflower based gnocchi. These are a few sneaky ways to increase your vegetable and protein intake, both of which keep you fuller for longer.

Lauren Cadillac is a Manhattan-based Registered Dietitian and Certified Personal Trainer, who’s approach focuses first on feeling good; improving mood, sleep, digestion, energy, performance in the gym and at work

(follow Lauren on Instagram)

15. Gradually build your healthy cooking habits

When getting started with adopting a healthy cooking regimen, the key is to start simple by choosing one meal that you want to focus on. From there you can start to seek inspiration and recipes from Pinterest, Instagram accounts or cookbooks for that one meal.  For example, if you want to start to cook healthier dinners, you can make a goal to cook one new healthy recipe a week. As you build up this habit, you can increase to two or three healthy recipes a week, until it some becomes a sustainable lifestyle. Then you can move on to looking at other meals or snacks to start cooking healthier options.  Don’t overwhelm yourself, take it one healthy meal at a time.

Allison Tibbs is a certified Personal Trainer & Healthy Lifestyle Coach who advocates for women to use fitness, nutrition, and self-care as a way to create more peace, joy, and balance in their lives

(follow Allison on Instagram)

Feel inspired? Check out our online healthy cooking classes:

Iron deficiency is a rather common condition nowadays. Pregnant women, children and vegetarians are considered to be high risk groups and doctors routinely prescribe them iron supplements. But do they really need one, or can iron deficiency be avoided just with the help of iron-rich foods?

Side effects of iron supplements

First of all, it’s important to understand if you have any iron deficiency at all. For that you can simply make a routine blood test – nowadays some companies even allow to do so without a doctor’s visit (here is an example of one such Test for Nutrient Deficiencies that we know of).

Unless you are suffering with a severe case of anemia or have a serious medical condition, there should be no need for you to take iron supplements. Moreover, there are good reasons why you should avoid taking one. First of all, its side effects like constipation or diarrhea together with abdominal pain and cramps are common, and a medicine to aid digestion is often prescribed along with an iron supplement.

To do a quick check of what short-term issues appear to be most common, we did a search on Google, putting “iron supplements” with the word “why”, and here are the top suggested queries that appeared:

Recent research shows that If iron is taken in excessive quantities it can even cause long-term adverse effects on health. Some studies showed a suggestive association between dietary heme and risk of colon cancer. So, unless an iron supplement is absolutely necessary, it is worth trying to get all the iron you need from food sources.

Difference between iron in animal foods and in plant-based foods

Vegetarians and vegans are often diagnosed with iron deficiency. There are two different types of  dietary iron that are found in foods: heme iron and non-heme iron. Heme iron is only found in animal foods and it is much easier absorbed than non-heme iron. Animal foods with the highest content of iron include, for example, liver, beef, clams.

Non-heme iron is found in plant-based foods and it does not get absorbed as well as heme iron. It is possible however to increase non-heme iron absorption with the right combination of foods.

How to increase iron absorption from plant-based food

There are a few simple rules you need to follow in order to increase absorption of non-heme iron: 

1. Always combine iron-rich foods with Vitamin C

Vitamin C helps to absorb iron and synthesizes red blood cells.

Here is an example of some foods containing a big amount of Vitamin C (besides lemons, oranges and fresh chilli peppers):

2. Do not combine iron-rich foods with foods that contain caffeine

Coffee and black tea can reduce your iron absorption by as much as 60%. Try to bring caffeinated foods and beverages in your diet to the minimum. If it is not possible, keep at least two hours between your iron-rich meal and a cup of coffee.

3. Do not combine iron-rich foods with foods that contain calcium

Studies have shown that calcium can inhibit iron absorption, the inhibitory effect, however, may be of short duration. Similar to caffeine, try to avoid eating any foods that contain calcium (for example, dairy) together with your iron-rich meal.

4. Consume foods containing phytic acid the right way

Phytic acid is found in plant seeds and it may interfere with absorption of various minerals and nutrients, in particular iron, zync and calcium. Foods with high content of phytic acid, however, are also the biggest sources of non-heme iron – it includes seeds, legumes and nuts. To neutralise phytic acid always soak the foods (at best overnight), or use techniques like sprouting and fermentation. Vitamin C also counteracts phytic acid.

5. Improve your overall gut health

Including probiotics in your regular diet can improve absorption of minerals significantly. Probiotic foods include yoghurt, sauerkraut, miso, kimchi.

Iron-rich foods for vegans and vegetarians

There are a few main groups of vegetarian and vegan foods that are rich in iron. If you follow the main rules of non-heme iron absorption, they might meet your daily iron requirement.

1. Legumes

Different types of lentils, beans, including soy products, are known sources of iron for vegans and vegetarians. It includes flours made from legumes like chickpea flour.  Don’t forget to soak legumes overnight to neutralise phytic acid. Here are a few examples:

2. Leafy greens

Spinach is not the only source of plant-based iron, even though it is the most popular one. Other leafy greens like beet greens, swiss chard or turnip greens are also extremely high in iron.

3. Dry fruits, berries and vegetables

Some dried fruits and vegetables have significantly more iron than their raw form. The best example is sun dried tomatoes that have more iron than natto. Dried apricots are an example of iron-rich dried fruits.

4. Seeds and nuts

Seeds (sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds etc.) are the real powerhouse of iron. It is also crucial to soak them before consumption. Here are a few examples of iron content in seeds:

5. Grains

Certain grains and cereals, including quinoa, buckwheat and oats, also contain high amounts of iron. Don’t forget to soak the grains before consumption.

6. Sweets

Molasses is often prescribed by nutritionists as a natural “iron supplement”. Jaggery (gur), raw unprocessed cane sugar, also has high contents of iron.

Recipes of some Iron-rich foods for vegans and vegetarians

– Savory Chickpea Pancakes

– Beet Greens Soup

– Spicy Oatmeal

– Sesame Spinach

– Sesame Seed Candy

Nutrition data source: http://nutritiondata.self.com/

Healthy food industry is like fashion: every year new trends and super foods pop up and occupy our instagram feeds and health store shelves. Many of these foods, just like seasonal colors, fade with time: either because of newly found nutrition facts or simply because of boredom.

To understand which new super foods are here to stay, we asked top nutrition and healthy food experts what to expect from the healthy food trends in 2018, and here is what they had  to say.

Herbs to improve cognitive function and gut health boosters

“Whilst there are a number of health and wellness trends set for 2018 it’s essential we stay on top of those which are scientifically sound and those which are simply taking FAD to a whole new level. Evidence surrounding nootropics is beginning to emerge as we understand how natural components of food and some more obscure herbs can influence our brain function. Research surrounding omega-3 for optimal brain health is pretty solid. However, there’s speculations surrounding herbs such as ginkgo and st john’s wart around how these can benefit our cognition. Before you rush to the shops I’d recommend waiting until the evidence surrounding these are fully conclusive.

Gut Health is also set to continue climbing up the trends ladder for 2018. Whilst gut health is hugely important and is linked to a number of health complications it’s not necessarily about popping the strongest probiotics you can find (this in itself has become a trend in 2017). Should you have gut health issues I recommend speaking to a nutritionist or other health care professional to work on a plan specifically for you.”

Jenna Hope, Jenna Hope Nutrition (Follow Jenna on Instagram and Facebook)

Keto diet and nutrient-dense superfood vegetables

“The keto lifestyle will gain even more traction in 2018. People are starting to see that a diet focused on non-starchy vegetables, eggs, and meat yields much better health outcomes than a high-carbohydrate, low-fat diet. In 2018 I think we’ll continue to see regular foods transformed into healthier, low-carb versions, using nutrient-dense superfood vegetables like cauliflower, kale, and more.”

Maya Krampf, Wholesome Yum (Follow Maya on Instagram and Facebook)

Home cooking and gut-friendly healthy items: fermented foods, mushrooms and soy

“2017 saw home, lifestyle, and design trends centred around experiences and bringing the feelings of connection and comfort into our everyday lives. I think we’ll see that trend continuing in 2018 with health and nutrition and I predict an upswing in home cooking with fresh, hearty, healthy ingredients. I think we’ll see a major focus on vibrant meals that can be easily created at home with family and friends. Watch for buzzwords surrounding ease of preparation, comfort, satiety, and health-consciousness particularly about digestive health. 2018’s superfoods will be gut-friendly items including fermented foods, mushrooms, and soy.”

Morgan Crutchfield, Oh my Veggies (Follow “Oh My Veggies” on Facebook and Pinterest)

Sugar free diet

It’s not a specific food, but sugar free (or sugar light) eating is such an important and positive trend. I’ve gone sugar free a couple different times, and every time I find huge benefits from it, including: I feel better when I’m sugar free, I eat better (honestly, I eat REALLY yummy food when I’m going sugar free.) There are loads of major health benefits to consuming less sugar. I recalibrate my palate so I can really taste and appreciate food found in nature.

Bjork Ostrom, Pinch of Yum (Follow “Pinch of Yum” on Instagram and Facebook)

Functional Mushrooms

Functional mushrooms are medicinal mushrooms. In other words, it is certain types of mushrooms that possess medicinal properties and are often added to different health products. Examples of functional mushrooms include Shiitake, Cordiceps, Enoki, Reishi.

“I think that few of the trends which started already in 2017 will experience their boom this year. We might still see the popular colourful lattes, focused on using quality plant based milks and superfood powders. Most likely the super food of this year will be functional mushrooms. As we are finally getting concerned more about our gut health lately, we try to support the good gut flora and therefore our immune system by adding the right foods in our diets. And functional mushrooms seem like they can take a big role in the healthy body scenario.”

Dagmar Mulligan, The Peckish Girl (Follow Dagmar on Instagram and Facebook)

Superfood powders like turmeric, collagen and spirulina

Superfood powders are nothing else but your favourite healthy foods in their powdered and hence concentrated form. They are usually prepared from fresh raw ingredients that are freeze-dried and then processed into fine powders. Through this method all the necessary nutrients (minerals, antioxidants, bioflavonoids etc.) stay intact.

“In 2018, I believe superfood powders will become the new trend – since they can be added to just about any food and will automatically amp up the nutritional value! In particular, turmeric powder, collagen, spirulina and protein powders for women will be all over supermarket shelves, and can be added to smoothies, oatmeal, baked goods, and even coffee!”

Anjali Shah, The Picky Eater (Follow Anjali on Instagram and Twitter)

Keep it simple: fresh fruits and vegetables, lean proteins, and plant based fats

“As the field of nutrition is young and always growing, there are so many new healthy food trends. However, those trends, ones found to have little scientific information backing them up, always end up going out of trend. What never goes out of style? Having a diet full of fresh fruits and vegetables, lean proteins, and plant based fats.

As appealing as new trends are, they go out of style for a reason. The best thing to do with your 2018 health goals is to simply learn how to cook fresh, wholesome foods. Go to your local farmers market, buy fresh produce, take a cooking class. Learn how to adapt a healthy lifestyle, instead of buying into new trends that claim to solve all your problems.”

Stephanie Voytek, That Certain Touch (Follow Stephanie on Instagram)

Do you think there will be some other food trends to come that are worth mentioning? Let us know in the comments!