Meal prep and making the most of your time

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Hands up who wants to spend two hours a night in the kitchen each night? 

I love cooking, but I don’t want to spend hours in the kitchen every night preparing a real meal. We all have more interesting and important things to do when we get home from work. 

The key to getting real food daily without spending hours cooking is managing time and planning. OK, I may have a slight advantage in this area. I plan things out for a living, but it’s easy to get into the swing of planning to make better use of the time you have. 

Here are the key things to managing your time and making real food easy: 

  • Plan your meals before you shop
  • Make sure the plan meets your needs
  • Make the freezer your friend
  • Make sure you clear a part of your day
  • Make sure you have the right tools for the job
  • Plan out your time in the kitchen
  • Prep lots of things at the same time

Plan your meals before you shop 

This is probably the most important factor in minimising the time you spend in the kitchen each week. If you intend to make seven different dishes for breakfast, lunch, and dinner, you will have a nightmare in the kitchen and, more than likely, a very expensive food bill. 

Simple meals will minimise the time you spend preparing and cooking. Look for meals that can be frozen or put in the slow cooker, plan to make extra (the cook once, eat twice principle), and don’t be afraid to use the same ingredients. 

Save the fancy meals and new recipes to try and experiment on the weekends, when you have a little more time. Write out your shopping list and stick to it. My personal tip is to avoid going food shopping when you are hungry! It is a surefire way to end up with a million things you don’t want or need.

Make sure the plan meets your needs 

One speed bump most of us encounter is that our plan doesn’t account for everything else going on. To make the plan fit for purpose, it pays to tailor it to what is happening in your life. I plan my meals around my weekly activities and commitments, and how much free time I will have. Here is an example: Two days a week, I work from the office, which means I have at least an hour-long commute home, followed by a workout with a friend that takes at least an hour. That means on these two days, I won’t set foot in the kitchen until 7 pm at the earliest. On these days, my meals include morning protein smoothies and a meal that has been sitting in the slow cooker or just needs 15 minutes to reheat. For these longer days, I’ll plan a curry, chilli, or chicken roasted in the slow cooker, with a salad. 

Make the freezer your friend 

This is the most critical aspect of making the most of your time. Being able to prepare all your meals for a week depends on you making friends with the freezer. Don’t get me wrong; you can food prep and store your food in the fridge, but that means you have three or four days of food. 

If you only have four days’ worth of food, that means a second trip to the supermarket and another couple of hours in the kitchen on a weeknight. The alternative is to use the freezer. Plan your meals so that the produce that is best eaten fresh is used within two days after you have shopped; store that in the fridge. Then plan for everything else so it can be cooked, then frozen, or frozen when raw. That way, you have meals that can be reheated when needed or put into the slow cooker. 

Make sure you clear a part of your day. 

Find a time in your week, or on the weekend, to block out for food preparation and make it part of your routine. Saturday morning is an excellent time for food prep. I spend two hours slicing, dicing, simmering, and portioning before heading out for breakfast with friends. I do as much as possible during those two hours, so on weekdays my meals are usually ready to eat in less than 30 minutes. I feel relaxed knowing I’ve ticked off a big chore before I go to drink coffee and talk sh*t for a few hours. 

Find a time that works for you and block it out so you can work uninterrupted and get busy in the kitchen. 

Make sure that you have the right tools for the job 

Once upon a time, I would spend an entire day in the kitchen on the weekend, preparing food for the coming week. God, I am glad that is not the case now. 

Having the right tools for the job can drastically reduce your time in the kitchen. At a minimum, a food processor with a grater and slicing attachment will save you heaps of time. The slicing-and-dicing gadgets you can pick up for a few bucks can help, but in my experience, you still have to do a lot of chopping before you can use them. A good food processor that can grate and slice requires minimal chopping before you can use it. Save the money you would spend on gadgets and put it towards a food processor.

A real-world example is making cauliflower rice. Grating a head of cauliflower by hand will take at least 30 minutes, and if you are lucky, the skin of only one knuckle. The same task with a grating attachment on a food processor will take 2 minutes. 

Investing in a few key pieces of kit for your kitchen can make your life easier and give you back some free time. 

If you don’t have the right tools for the job, look in the freezer aisle at the supermarket; you can buy cauliflower rice, diced onions, diced carrots and more. If it is in your budget, buy what you need in the form you need it. 

Plan out your time in the kitchen 

You don’t need to write down a plan every time you set foot in the kitchen (unless that makes you happy, and please stop judging me), but it does pay to have a rough plan of what you are going to do and in what order. Look at your food plan and use it as the basis for your plan. You should be able to get an idea of the different tasks (chopping, slicing, dicing, peeling, etc.) and how long they might take you. 

Plan your time out so you start with the challenging and time-consuming tasks first. That way, you get them out of the way, and everything else will go quickly.

Prep lots of things at the same time 

The way I figure it, if I’m in the kitchen, I want to get as much done as possible in the shortest time. Multitasking is the key. Dividing tasks and grouping similar ones is a good approach. If you can do two things at once, do so. 

Here are some of the things I do and plan for when I’m in the kitchen 

  • Have your bags or containers ready and labelled before you start. This makes it easy to throw things in as they are ready.
  • Prep and portion your meat; it’s one of the more time-consuming tasks, so get it out of the way.
  • Make sauces at the same time; you can often leave them to simmer while you do something else.
  • If you have vegetables to peel, you can peel them all at once; it will actually save you time.
  • Do specific tasks together. For example, if you have to dice onions, carrots, and courgettes, do it all together; same for mincing and slicing.
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Women and strength training

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Women and strength training – time for the truth

Women and strength training were two things that, until a few years ago, had not been put together in a sentence in most circles.

Many of us were introduced to exercise by our mothers, in the middle of the living room, following the instructions of a motivational trainer dressed head to toe in lycra (I could be showing my age here). For decades, women have been guided towards predominantly cardiovascular activities; step classes, running, Zumba, Pilates, and yoga were the closest things to strength training many women got.

As women, we have been conditioned to associate weight loss, healthy lifestyles, and the ‘perfect’ body with long, hard cardiovascular training. For a very long time, TV, magazines, and the internet reinforced this for us all, until recently.

The last few years have seen a significant shift in the fitness industry and attitudes in mass media; strength training is the new cardio, and strong is the new skinny.

With this dramatic shift in direction towards promoting strength in women, many women feel confused and hold onto what we were told when cardio was king.

It is time to examine some of the myths about strength training, uncover the truth, and discover some of the benefits of lifting heavy regularly.

Lifting weights will make me look manly

Let’s get to the root of this one. For years, the primary visual examples of women who lifted weights in the media were images of female bodybuilders from the ’80s and ’90s. Don’t get me wrong, I greatly respect these women, but this is not what lifting weights as a woman does to your body; these women are the exception, not the rule. To take a female body and make it look manly requires a combination of hormone manipulation and pharmaceutical supplementation; unless you have a massive imbalance in your testosterone levels, you are safe and won’t look manly just from lifting weights. Lifting weights will increase your muscle mass but will not turn you into a man.

Lifting weights will make me look bulky

This is a common response when the topic of strength training is raised with women. The truth is that lifting does not cause bulk. Bulk requires excess calories, testosterone and heavy lifting. Women do not have a large amount of testosterone, so it is hard to become ‘bulky’. You will gain weight if you eat more than you need and lift weights, but you can gain weight if you eat more than your body needs. Eating a balanced diet will help you build muscle and look more toned. Over time, the amount of fat between your muscles and skin will reduce, and you will look leaner and more muscular. If people think that is bulky, then they have probably never picked up a weight themselves.

Lifting weights will not help you lose weight

If your goal is to look like a stick-thin model, weightlifting probably isn’t for you. Weightlifting is the fastest way to change your body composition; it will help you burn fat and build muscle. However, numbers on a scale aren’t the most reliable measure of change. Reducing body fat and increasing muscle mass may not show on the scale, but it will show in how your clothes fit and the new wardrobe you need to buy.

Lifting weights is dangerous

Lifting weights can be dangerous, but so can running.  The danger comes from undertaking any activity with poor form.  When lifting weights, the risk usually stems from a combination of heavy loads and poor technique.  If you took up running, you would not start by doing a marathon; you would learn proper running technique and build up distances over time.  The same principle applies to lifting weights: start with a broomstick to master technique and form, then move on to a bar and start adding weights, reducing the risk of injury.

Lifting weights turns your fat into muscle

I would love to say that is a fact, but it is not. In a magical world of unicorns and calorie-free chocolate, this may be the case, but in our world, fat cannot turn into muscle; it is physically impossible. The same applies to the reverse; muscle will not become fat. Lifting weights will help you burn fat, but it will not turn into muscle.

Now that we have dispelled some common myths about women and strength training, it is time to examine some of its benefits.

Reduce your risk of osteoporosis

By undertaking weight-bearing exercises, you are stressing your bones. Don’t worry; this is a good thing. Stressing the bones will increase bone density and reduce the risk of osteoporosis. As a woman, this is especially important, as we are at greater risk of osteoporosis than men as we get older.

Reduce the risk of depression

Strength training has a side effect; it increases the level of endorphins in your body. These are the natural opiates the brain produces that make you feel great. Studies have shown that strength training is a natural antidepressant and improves sleep quality and general well-being.

You will lose body fat

Strength training is the best way to increase your lean muscle mass; the more muscle you have, the more calories you burn, so your body will use its fat stores as fuel.

Reduces the risk of injury as you age

When you have strong muscles, tendons and ligaments, they are less likely to give way under stress, which means you are far less likely to get injured.

You will look great

This is not shallow; it is simply honesty. Most people start an exercise program to change how they look. Lifting weights will give you a lean, toned, and fit body, making you feel and look amazing.

How to care for your knives

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Basic kitchen skills

I don’t know about you, but I’m always looking to learn new skills that make life easy in the kitchen. Sharing is caring so I’m sharing my little I don’t know about you, but I always want to learn new skills that make life easy in the kitchen. Sharing is caring, so I’m sharing my little tips, tricks and hacks with you.

It may surprise you, but blunt knives are dangerous. Why? Dull knives require more pressure to cut and are far more likely to slip and end up cutting you.

Keeping your knives sharp is important, and so is investing in a sharpener to keep your knives in top condition.

Firstly, let’s talk about honing and sharpening.

Honing involves steel. It is how you straighten and centre the edge of your knife. It doesn’t sharpen the knife; it just corrects it.

Sharpening involves filing the knife’s edge to create a sharp edge; you can use a water stone or a sharpener.

So why do you need a sharp knife? Are blunt knives really more dangerous?

The answer is yes and yes.  Sharp knives cut into food, so it will not slide off, so you need less pressure to cut, which also means the blade won’t move around and is far less likely to end up needing a plaster or stitches.

Keeping the edge of your blades sharp means that you need less force to cut, which is excellent.

Which sharpener is best for you?

When you choose a sharpener, you should look for the best one you can afford, find one that suits your needs and is easy to use. If you are like me and use your knives daily, having an easy and fast sharpener is important.  

Before you choose a sharpener, knowing what options are available to you is good.

  • Manual knife sharpeners
  • Electric knife sharpeners
  • Sharpening stones

Manual knife sharpeners

These come in many different shapes and sizes; some are used horizontally or vertically, and they generally require little effort. You only need to pull the knife through the sharpener to straighten the blade and leave the knife edge sharp.

Electric knife sharpeners

Some people believe that electric sharpeners are the best option for sharpeners.  Here in New Zealand, most of the electric sharpeners are expensive and can be found in hunting and fishing stores.  Electric sharpeners are a great option if you have a little more money to spend and want a hassle-free sharpening experience.

Whet stone

There is a broad range of sharpening stones available; they are like sandpaper, and different grits give you different finishes. Using a stone to sharpen your knives takes some skill, so it will take time and practice to sharpen your knives.

Before you buy a sharpener, make sure you are getting something that will suit your needs and your budget.

Here are some of the options available here in New Zealand:

So what else do you need to know about caring for your knives?

Cut on the right surface

Another important thing to remember about keeping your knives in good condition is to make sure you use them on the right surfaces. Never use glass, metal, or hard plastic cutting boards, and never chop directly on your countertop. That is a sure way to ruin your knives. Using the right surface will protect the edge of your blades and prevent damage to your countertop.

Washing and drying your knives

After using your knives, washing and drying them is a significant step.  If you have gone through the effort to protect your knife-edge and ensure it is sharp, you don’t want your knives bashing around in the dishwasher or rolling around in the sink with the dishes.  I recommend you hand wash each of your knives in hot, soapy water and dry them straight away; this will prevent the blades from getting bashed around in the sink or the handles from warping in the dishwasher.  If you use a dishwasher to clean your knives, put them in the top of the dishwasher, and make sure that they will not bang around while the dishwasher is running.

How to store them

Whatever you do, don’t put your knives next to other utensils; this will damage them. I recommend that you store your knives in a knife block to keep them separated and protected. If you are going to store your knives in a drawer, it is a good idea to put them in protective sheaths. You can buy these or make your own from cardboard.

How to stock your pantry

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A well-stocked pantry is a key element that can help turn boring weeknight meals into something special. 

Stocking your pantry is something that is achieved over time; I built up my pantry over months, adding something to my shopping list every couple of weeks to get started and then just topping up empty items as and when they are needed. The list of items below is what I make sure I always have in the house, or items that I would recommend for your pantry as well as my go-to items to spice things up. 

Oils, Vinegars and Condiments 

  • Extra-virgin olive oil this is generally used for cooking and salad dressings 
  • Sunflower oil this is commonly used for cooking and baking 
  • Sesame oil this is usually used for stir-frying 
  • Coconut oil this is generally used for baking and eating 
  • Avocado oil this is typically used for cooking and salad dressings 
  • Balsamic vinegar 
  • Apple cider vinegar raw if you can get it 
  • Coconut aminos 
  • Fish sauce 
  • Dijon mustard 
  • Worcestershire sauce

Flavourings 

  • Salt, whichever you want, sea salt, coarse salt, fine salt 
  • Black peppercorns 
  • Onions 
  • Fresh garlic 
  • Fresh ginger 
  • Anchovies for flavouring sauces and salad dressings 
  • Lemons 
  • Limes 
  • Oranges 
  • Dried herbs: 
  • Bay leaves, 
  • Dill, 
  • Dried sage, 
  • Dried thyme leaves, 
  • Oregano, 
  • Tarragon, 

Spices 

  • Allspice (whole berries or ground) 
  • Caraway seeds 
  • Chilli powder 
  • Ground cinnamon sticks 
  • Ground cinnamon 
  • Coriander seeds 
  • Ground cumin seeds 
  • Ground cumin 
  • Curry powder 
  • Ground ginger 
  • Dry mustard 
  • Nutmeg 
  • Paprika 
  • Cayenne pepper 
  • Crushed red pepper 
  • Turmeric 

Canned Goods and Bottled Items 

  • Canned tomatoes, 
  • Tomato paste 
  • Chicken stock 
  • Beef stock 
  • Coconut cream 
  • Red kidney beans 
  • Tuna in spring water 

Baking Goods 

  • Coconut flour 
  • Chickpea flour 
  • Tapioca flour 
  • Baking soda 
  • Rolled oats 
  • Coconut sugar 
  • Honey 
  • Pure maple syrup 
  • Cacao powder 

Nuts, Seeds and Fruits 

  • Walnuts 
  • Pecans 
  • Almonds 
  • Hazelnuts 
  • Pine nuts 
  • Sesame seeds 
  • Natural nut or seed butter 
  • Tahini 
  • Dried fruits
  • Apricots
  • Prunes
  • Cherries
  • Cranberries
  • Dates
  • Figs
  • Raisins 

Refrigerator Basics 

  • Milk 
  • Plain yogurt 
  • Good-quality Parmesan cheese 
  • Cheddar cheese 
  • Eggs 
  • Butter, unsalted and salted 
  • Coconut water 

Freezer Basics 

  • Frozen vegetables: 
    • Peas 
    • Spinach 
    • Broccoli 
    • Peppers 
    • Corn 
    • Chopped onions 
    • Cooked sweet potatoes 
  • Frozen berries 
  • Frozen bananas 

Back to doing what I love

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All quiet on the western front

For many reasons, it has been a while since I posted anything new on my blog. I won’t go intoall the gory details, just the highlights; 

  • the unexpected and messy end to a 13-year relationship, 
  • two job changes,
  • two naughty kittens and
  • a lot of work to stay in my home.

Needless to say, with so much happening in my professional life and a total implosion of my personal life, I needed some time out to reset my life, rediscover what makes me happy, focus on what is important and heal. It has taken longer than expected, but I am finally in a space where I am ready to embrace the things that make me happy and share them with the world.

Some changes to what you will see from me

For a long time, my life and cooking revolved around keeping others happy and adjusting things to make kids happy; now, I only have to make myself happy (and my fur babies). I am not one to erase the past; life is about experience and learning; erasing the past removes the lessons learned and dooms us to repeat the same mistakes. I won’t erase my past on my blog; I prefer to win or learn. 

Much of my old content includes recipes for my stepkids to eat vegetables and try new things. I want to share these valuable resources with others looking for ideas, but they won’t be my focus anymore. 

I want to share my ideas and learning with those looking for healthy and tasty meals, challenging workouts, and tips to make life easier for all who need them.

Who am I am

It seems fitting to reintroduce myself.

Hi, I’m Cath

Originally from the UK, I’ve called Auckland, New Zealand, my home since 2010. In 2024, I finally became a New Zealand citizen. I’m fortunate enough to live in a part of the city close to everything I need and has beautiful views of a Mountain and the water daily.

I share my home with two fur babies, Bella and Luna, who make every day interesting. Bella is my loving but very anxious baby. She lives for snuggles while holding paws and hunting for anything that moves in the house. Luna is special in so many ways; she loves with her claws (and teeth), she loves to cuddle (and bite), and she is so uncoordinated she has never caught anything worth hunting in her life. My girls keep me company, complain when I don’t pay them enough attention and make me laugh each day.

Bella
Luna

I spend my working week trying to make a real difference in the lives of the less fortunate in New Zealand. I work for a government agency and try hard to fight for changes that will benefit the most vulnerable in our society. I love my job and that it is always a challenge; no two days are the same, and I always have opportunities to make a difference, even in the smallest of ways.

I’m addicted to coffee, Post-it notes, and my bullet journal; please don’t judge me. Order and organisation are my jam. Exercise is how I consistently manage my well-being and maintain balance in life. My home gym is my sanctuary; knowing it is just downstairs whenever I need it is a saving grace on hard days. Falling out of bed in the morning to practice yoga or run on the treadmill sets me on the right path each day.

Sweating my face off

When I’m not working hard or sweating my face off, I spend time doing the things I love. At the end of my relationship, I was fortunate to find new friends who filled my life with laughter and enjoyment. I spend part of my weekends drinking coffee, talking shit and laughing until I cry. When we aren’t talking shit, we have two-wheel adventures across Auckland, which always leave me exhausted. Whenever possible, I blow up my paddle board and take to the water to enjoy some moving meditation. 

My life is simple, but it is enough for me. I’ve relearned to find pleasure in the small things and put myself first again. Being creative in the kitchen, trying new things and learning new things brings me joy and satisfaction.

Alternative ingredients

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One of the key things missing that I found important when removing ‘standard’ foods from my diet was knowing an alternative I could use. Many of the alternatives I discovered that were suitable for how I wanted to eat took time to discover. I considered each discovery a little triumph on my food journey. Knowing what is out there and suitable for you can be hard work. I’m all for making life easier, so here is a list of the alternative ingredients I have found and used over the years.

Removing milk – alternative coconut milk/ almond milk

Dairy is a big issue for some people. Removing milk can be challenging and take a while to get used to; having an alternative can make life much easier. Coconut and almond milk are nice alternatives available in most supermarkets and health food stores. Look for milk that doesn’t have added sugar, sweetener or preservatives; you can always make your own if you want to remove the risk of milk with added chemicals.  There are other milk alternatives out there, but I highly recommend doing some interweb research on potential health impacts before you try them.

Coconut milk

Removing soy sauce – alternative coconut aminos

Coconut aminos are an excellent replacement for soy sauce. Soy is one of the most controversial foods out there; it is considered either a superfood or a hormone-disrupting poison. Instead of working through many papers that argue the pros and cons of soy and running the risk of phytoestrogens, use coconut aminos where you would normally use soy sauce. It is a nice and simple solution without compromising on flavour. Interesting facts about coconut aminos;

  • 65% Less Sodium than Soy Sauce!
  • High Source of Liquid aminos
  • 100% Organic
  • Gluten-Free
  • Dairy-Free
  • Non-GMO
  • Certified Organic by OCIA

This is the one that I keep in my pantry use, and you can buy it in most health food stores and in some supermarkets right next to the soy sauce.

Coconut aminos

Removing flour – alternative coconut flour

Often, getting rid of wheat and grains from your diet is one of the hardest things for people to do (it was for me – oh, bread, how I loved thee). To help ease the transition, you can now access a range of grain-free flours. As I have a nut allergy, I was limited to coconut flour or gluten-free mixes, which can include extra chemicals. Coconut flour has been my primary flour as a replacement. It pays to remember that coconut flour is not the same as wheat-based flour; after much experimentation, I have found a simple formula that you can apply when using coconut flour.

Other alternatives to standard flours include almond flour, tapioca flour, and many other non-grain flours; a suitable alternative often depends on what you are trying to make. I recommend experimenting to find out which flours work best for you and the food you are making. 

Coconut flour

Removing sugar – alternative honey or maple syrup

Sugar is addictive and in everything nowadays (seriously, check out the label on pretty much anything in your fridge or pantry). Removing sugar can be hard, and once it’s gone from your diet, it does not mean the craving for something sweet will go away. Honey and Maple syrup are better options when you compare them gram for gram against sugar.

Both are sweet, but without that sickly sweetness you get with processed sugar, some honey is good for you (UMF honey and benefits). Other replacements include stevia and coconut sugar. The thing to keep in mind is that sugar-free doesn’t mean calorie-free; treats sweetened with sugar alternatives should be enjoyed in moderation.

Maple syrup

Removing rice and couscous – alternative cauliflower

Replacing rice is simple when you embrace cauliflower; it is much more versatile than you think. Grating or chopping your cauliflower gives you a rice grain texture that you can use in most of the same ways you would use rice. The bonus is that it is easy to cook and is lower-calorie than rice. It goes great with curry, as a side, fried rice, stuffing for peppers and even cold as a replacement for cous cous. 

Cauliflower Rice

Cauliflower rice

Removing spaghetti – alternative spaghetti squash

Slowly but surely, New Zealand supermarkets started to have limited supplies of spaghetti squash at the end of summer. There was a time (not too long ago) that if you want spaghetti squash, you need to grow it yourself (and I did). The squash gets its name from the spaghetti strands you get when cooked. It has a mild flavour and goes with sauces, meat, and eggs. The bonus is you get an extra vegetable portion with your meal.

Spaghetti squash

Removing pasta and noodles – alternative coodles

Replacing pasta may seem difficult, but it isn’t. Coodles (carrot and courgette noodles) are perfect for filling the gap left in your life by pasta and noodles. Just like cauliflower, coodles are versatile; cut them julienne and you have noodle or pasta strands; cut in strips, you have replacement lasagne sheets or something to put your stuffing in for ravioli or use a spiraliser, and you have little pasta shapes. They are quick to cook and are another sneaky vegetable hit for your meal.
Coodles

Zoodles/Coodles

Removing vegetable oil – alternative coconut oil

There are so many oils out there to choose from it could make you dizzy. You can spend hours reading about the pros and cons of vegetable oil, soybean oil, sunflower oil, canola oil, and corn oil. I could go on, but I won’t. Coconut is, as far as I can tell, the best option. It gets a bad reputation because of the saturated fat it contains, but when you compare it to all the other oils out there, it comes out on top. A bonus is you can use it for your skin and hair, not just for cooking. 

Coconut oil

Removing margarine – alternative ghee or butter

Replace your margarine now! It is highly processed and in no way good for you. Replace it easily with ghee or butter. Ghee is clarified butter and is considered by most to be Paleo-friendly, as it has a lot of the impurities in butter removed from it; if you have issues with dairy products, this is the best option. If you don’t have any issues with dairy products, use organic/grass-fed butter. I look for unsalted butter, which you can use for things like bulletproof coffee..

Removing standard/ lower quality meats – alternative organic, grass-fed and free-range meats

We are reasonably fortunate that here in New Zealand, we have some of the best meat products in the world. Unlike other countries, our meat is reared, as it should be, not fed grains like corn; they graze on grass all day long as animals are supposed to do. Mass-produced meat, generally speaking, is not fed on the right things and is usually of much lower quality. Organic, free-range, and grass-fed meats cost more, but it is worth it. In the long run, the meat you get is of better quality and tastes better, and often, you don’t need as much of the meat because there is less water and fat in the meat.

Grass-fed steak

Removing potatoes – alternative sweet potatoes

Potatoes comprise a large part of many people’s diets, especially when you look at the amount of French fries, potato chips, and mashed potatoes we eat. “Meat and two veg” is a common approach to a meal; more often than not, potatoes are one of the veg. Removing them from your diet can be challenging. Thankfully, a helpful tuber is here to help. The Sweet Potato/Kumar is a popular Kiwi option that can replace your normal nightshades. You can use them for chips, potato chips, mash, and hash browns; you can even eat them raw.

Northland sweet potato/kumara

Removing peanut butter – alternative nut and seed butter

Let’s get this straight: peanuts are not nuts. They are legumes (think beans and lentils). You can make your own decision about legumes, but Peanut butter is not an option for me. More people have issues with sensitivities and allergies to things like legumes and nuts, so you may need to find an alternative. Thankfully, there are a few tasty alternatives out there. If you are good with eating nuts, you can replace your peanut butter with Almond or Cashew Butter; for those wanting a nut-free option, try Sunflower or Pumpkin Seed Butter. You can use these butters as one-to-one ratio replacements in recipes or just eat them out of the jar if that is how you like it.
Sun Butter recipe

Homemade sunflower seed butter

Removing store-bought mayo – alternative homemade mayo

You may not realise it, but store-bought mayo isn’t what you think it is; often, it’s made with ingredients you wouldn’t typically put in mayo. Store-bought mayo is increasingly made with soya bean oil and has sugar added. Making mayo is simple (seriously, even kids can do it); the beauty is that you know exactly what is going into your mayo. Here is a simple and foolproof recipe to try

Easy Mayo

Homemade olive oil mayo

Removing chocolate – alternative raw cacao

Please don’t hate me. I’m not saying never to have chocolate again. Next time you get a craving, take a look at the back of your chocolate bar before buying it. Milk chocolate is loaded with milk and sugar; most brands also contain extra ingredients like soy. The good news is that chocolate itself is good for you; it has antioxidants that will do you good. Raw cacao is a great replacement; it tastes good, and you can make your own chocolate from it. Making the change means you get all the chocolate goodness without all the added nastiness. See, that was not as bad as you thought.

Raw cacao powder

Removing cage eggs for organic free-range eggs

ree-range and organic eggs are better in many ways, not just for us but also for the chickens. Chickens are born to walk around, peck in the grass, eat bugs and plants, and not live in a dark barn without room to move around or, be locked in a cage or eat grains. The quality of organic and free-range eggs is so much better than caged eggs; moving over to free-range eggs is beneficial for you and the chickens; they do cost more, but they are worth the extra cash when you can taste the difference in quality.  

Free range egg

Do you have alternatives?

If you have other alternatives that you have found helpful in your diet, let me know in the comments below.

Kitchen essentials

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I’d like to think that I’ve moved along my cooking learning curve enough to offer some advice on what a good kitchen should have in it. 

For the most part, I started by doing things the hard way and then justified to myself the need to buy individual items for my kitchen. This is a list of all of the things in my kitchen I now know I couldn’t (and wouldn’t) live without if you want to make real food a part of your life these items are must haves. 

Good tools

One thing to keep in mind is that good tools make all the difference when it comes to buying things for your kitchen always look at it as an investment and buy the best you can afford.

Good knives

Trust me when I say that having good knives is a must, a good and sharp knife makes preparation work simple and fast. Start out with a simple set of knives and add to them as you go. Essential knives I would recommend are;

  • a paring knife, this is a small knife you can use for peeling, coring and slicing fruits and vegetables. The knife is small and versatile; it will likely become one of your favourite tools in the kitchen.
  • a utility knife, similar looking to a paring knife but with a larger blade, I tend to use my utility knife for cutting cheeses and meat, you can get utility knives with serrated edges that can be utilised for cutting things like crusty bread.
  • a Chef’s knife, this knife has a much larger blade and is evenly proportioned, I use my chef’s knife for most things, and it is my go-to tool in the kitchen, the shape of the blade makes chopping, mincing and slicing easy and efficient

If you have no other knives in your kitchen, these three are a must. 

The right fit

The way the knife feels in your hand is crucial, don’t buy a knife until you have held it, make sure the knife sits comfortably in your hand and feels right, the balance of and weight of the knife should feel good for you. Remember that the handle is going to be just as important as the blade.

Sharp is safe

When it comes to knives, it is important to keep in mind that sharp is safe, no I haven’t lost my mind if your knife is sharp it will cut as it should. A blunted knife is more likely to slip and cut you instead of your food. Buying a sharpener for your knives is also an investment (otherwise, you may need to invest in medical insurance), I would recommend getting a sharpener that suits your needs and comfort level with knives. I bought a 3-grain stone sharpener, it allows you to sharpen most knives with minimal effort, but there are plenty of other sharpeners out there.

Vegetable peeler

I’ve had a few unimpressive vegetable peelers in my time, so I appreciate the presence of a good peeler in my kitchen draw. I cannot claim any credit for the great peeler that I have, I got mine as a gift about two years ago and have loved it every day since. Mine is called the Shogun Power Peeler, and it is from South Africa, and I can highly recommend it. 

If you cannot get your hands on one, do not worry there will be a peeler out there that is right for you. I find that the Y-shaped peeler is better than the traditional potato peeler; each has pros and cons. The range of Y-shaped peelers available should make it easy to find one you like if you are a fan of the more traditional potato peeler, I can recommend the Good Grips peeler.

Mixing bowl

A big mixing bowl is everything; this is serious when looking for a bowl, find the biggest one you can get your hands on when it comes to mixing bowls bigger is always better. I would recommend finding a stainless-steel bowl as they are easier to clean and don’t discolour the way plastic ones do and will not react with food. 

Chopping board

Easy to clean and a great way to protect your knives, I recommend you stay away from ones made of marble and glass as they will make your knives dull. Wooden chopping boards come in a range of materials and sizes, bamboo boards are generally a good choice and reasonably priced. Always be sure to clean your board after each use and store it away from moisture and heat to prolong its life.

Stockpot and saucepans

A good-sized stockpot and good quality pans are great additions to the kitchen cupboard. Stockpots are very useful for making stocks, soups and broths, I also use mine for making large batches of tomato sauces. I have two saucepans, one large and one small, these are ideal for making sauces, cooking coodles or warming soups. There are lots of different kinds of pans available, stainless steel is usually a pretty good option and one of the cheaper options, depending on your budget and needs you can also choose from aluminium clad stainless steel, copper, bonded copper, non-stick cookware, anodised aluminium and enamelled cast iron.

Frying pan

Much like your saucepans, there are lots of options out there, your budget and needs will play a huge part in picking your pan. I find that having two pans, one large and one small is useful, at least one being non-stick is an excellent idea. I’ve recently started using a large cast iron pan as my frying pan, cast iron is great but takes some getting used to and some serious seasoning before it is non-stick enough to use for some foods.

Food Processor

I know it may not seem like a kitchen essential, but trust me when I say this one piece of equipment can change your life when it comes to preparation. I only added a food processor to my kitchen a year ago, I got a small one so that I could make my own seed and coconut butter. It is now my most used piece of kitchen equipment, and I’m saving to upgrade to a larger model. Investing in a food processor with some grating and shredding attachments will save you time and skin (yes you read that right). Grating heads of cauliflower takes minutes not hours, shredding cabbage for coleslaw, making mayo and pancake batter all done with minimal effort. If you only buy one kitchen gadget make it this one, I would not be able live without mine now….. well I would, but I would be missing most of the skin on my right hand and have one arm that would make Popeye jealous.

Slow Cooker

Anyone that has to juggle a job, family, gym and real food will both love and appreciate the excellent addition of a slow cooker to their kitchen. Load in the morning with your meal, turn it on, and then come home to a lovely meal ready for eating. Soups, stews, curries, ribs, pulled pork and steaks are just some of the things I have come home to. It is a great tool that allows for safe unattended cooking.

Other essential items to have in your kitchen include

  • a good size Pyrex jug, try to get 500ml at least it comes in useful for measuring liquids like stocks and milk
  • a set of measuring spoons usually required for measuring ingredients for baking or sauces
  • good kitchen scissors, I like the ones that are good for cutting everything from meat to food bags
  • a large size baking sheet one with a lip will serve you well, look for one that is the perfect size for cooking bacon 
  • a muffin pan in this instance a silicone one is usually preferable, I find mine comes in very useful for baking snacks but also good for cakes
  • a large wooden rolling pin, well sometimes it’s good to beat the crap out of something, I like to use mine to flatten out chicken
  • slotted spoon, a must for poached egg goodness
  • solid spoon, ideal for serving meals
  • wooden spoon, always better than metal spoons as they are less likely to scratch your pans
  • ladle, perfect for serving curries and soups
  • spatulas, I have a few silicone spatulas that I find are ideal for working with batters and protect the non-stick coating on frying pans
  • potato masher, not just good for potatoes
  • tongs
  • balloon whisk
  • colander
  • and a sieve.

It may seem like a lot, but these are the key items that I use all the time, trust me when I say you can start to fill your kitchen up with a much wider range of tools and toys as you get more interested and excited by cooking.

Working with kale

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Kale is very popular at the moment which is a good thing as it is packed with beneficial nutrients. Kale is easy to grow and a versatile leaf, it grows year-round in Auckland and is available in many varieties.

Preparing kale is easy enough you just need to follow some simple steps

Wash the kale before you use it, make sure you get rid of all the slugs. Use cold running water to clean the kale then let it sit on some kitchen towel to get rid of any excess water 

Place the kale onto a chopping board flat.

Place the leaf flat

Using a sharp knife slice along the stem of the leaf.

Repeat with the other side of the leaf.

Slice along the stem

This will remove the stem and give you two kale leaves 

Repeat with the other side of the leaf

You now have the option of using the leaves as they are or cutting them up into strips.

Roll the leaf

If you are cutting the leaves up further, you can roll the leaves up into a cigar before slicing them.

Slice the roll

How to make a quenelle

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Quenelle- The term is also used to describe the beautiful shape of the portions a neat, three-sided oval (resembling a mini rugby ball) that is formed by gently smoothing the mixture between two dessert spoons. A quenelle shape can also be formed from other foods such as chocolate mousse.

Simple steps to create a Quenelle

Follow the simple steps below to create a perfect Quenelle

Simple oval

Take a tablespoon and scoop a heaped spoon portion of the mixture.

Roll the mixture into an oval using your hands. 

If the mixture sticks to your hands, you can use a little water to help.

Quenelle

Take two teaspoons.

Take two teaspoons.
Take two teaspoons.

With one of the teaspoons scoop up a heaping portion of the mixture.

With one of the teaspoons scoop up a heaping portion of the mixture.
With one of the teaspoons scoop up a heaping portion of the mixture.

Taking the second spoon, push the portion off the first spoon.

Taking the second spoon, push the portion off the first spoon.
Taking the second spoon, push the portion off the first spoon.

Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.

Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.
Quenelle
Quenelle

Take two teaspoons.

With one of the teaspoons scoop up a heaping portion of the mixture.

Taking the second spoon, push the portion off the first spoon.

Repeat the transfer of the portion from one spoon to the other gently smoothing the mixture into an oval shape.

Simple steps for eating clean 

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Clean eating

Strong seems to be the new skinny; actually, I think that lean is the new skinny, but strong is in the mix so woo hoo!

Getting lean doesn’t happen because you get strong, being lean has very little to do with what you are doing in the gym, it is about what you do in the kitchen.  Getting lean means eating clean, step away from the pizza and beer and head towards the broccoli and chicken.  Here are some simple steps to get you on the right track for being lean.

Cut out the crap

Processed foods contain a lot of crap; added sugars, oil, flavours, preservatives and fillers. Most of the things you find in processed foods are there to pad out the ‘food’ or make it last in the packet; these are things that are not items you want to include in your diet.  A simple rule to live by when buying anything a packet or can is if it has more than 3 ingredients on the label leave it alone.

Watch out for that meal in a cup

We often get caught out with what we drink now what we eat, that cup of coffee has calories in it than you might think. That medium flat white is the equivalent of eating a salad, and that mocha is the same as eating a portion of French fries.  Before you order up that milk laden coffee remember it is a meal and adjust what you eat around it.

Eat real meat, fruit and vegetables

Eating whole food is the best approach to eating clean and getting lean. Picking foods that have not been processed means you minimise the chemicals you expose your body to and you are fuelling it with foods that it knows how to handle.

Eat little and often

Eating 3 big meals in a day may work for some people, but for most of us, it is not ideal. Eating 4 to 6 smaller meals across the day is much better.  Having more meals will help keep your metabolism humming, and the small portions will help you not to overeat because you should never be starving hungry/hangry.

So remember when you are looking to get lean and eat clean

  • Remove processed foods
  • Avoid added sugar, fats and chemicals
  • Remove alcohol
  • Drink black tea and coffee
  • Eat whole foods – meats, fruits, and vegetables
  • Eat smaller portions more often
  • Eat breakfast every day