Spring has sprung and is slowly creeping its way northward.  Hard to believe but summer starts next month!  Here in Savannah the spring visitors have been walking the squares for a couple of months already and locals have been making the most of the beautiful (and comfortable) weather by taking in concerts and celebrations in Forsyth Park. 

Along with the approach of summer also comes the realization that the comfort food of winter was perhaps a little too comforting!  Perhaps the warm weather clothes aren’t as comfortable as they seemed last season!?

Cooking and eating healthier always seems to take on an increased awareness this time of year as we’re returning to bathing suits and warm weather attire.  I’m often asked if I offer cooking classes specifically focused on “healthy cooking”.  I have in the past and periodically do so, but mainly when specifically requested by a private group.  As much interest as people try to have in the topic, there are usually far fewer actually committing to taking such a class.   I think the part that people wrestle with, and the reason that they ask about such specific targeted classes is that they think they have to make a MAJOR change all at once.  Almost as though they need a coach to see them through or they could never do it on their own.  Nonsense!    The reality for most of us is that if we would simply take a little time to actually cook at home rather than eating out as often we might, avoid hitting the drive-through on the way home, and cut back on the processed packaged foods we’d be eating much healthier simply by default!

Too often I think people fear their new “healthy dinner” will be tofu & flaxseed crumble with steamed vegetables.  Eating healthy doesn’t have to conjure up images of people living on communes, hugging trees and windowsills filled with jars of sprouting legumes (apologies to those who may say “hey…he’s describing me!”  Disclaimer:  This description is purely fictional and any similarities to people living or dead is purely coincidental).

Healthy eating doesn’t have to be difficult. Rather than scaling an insurmountable mountain, look at it as a gentle path that when taken one step a time, will eventually lead us to our destination! Here are simple things to keep in mind:

Just get Cooking…

Preparing your own meats, seafood, and vegetables and eating a variety of foods is the best way to have a healthier diet. Cooking and eating at home can save time and money, but only if done on a regular basis. You will be less likely to make trips to the store for one or two ingredients and will find that meal preparation becomes easier when you’re aware of what is on hand and what needs to be purchased during regular shopping trips. The more frequently you cook, the less likely your produce bin will become the home of sullen, indigent fruits and vegetables that long ago gave up their will to live!

“Fresh” is not always best

Modern processing has now allowed freezing technology to be taken to the fields so frequently frozen vegetables (provided that they’re not frozen and/or served with a heavy sauce) may actually have more vitamins than the fresh ones that have traveled for miles before languishing on our store shelves and in our refrigerators. If you find that cooking tends to take a backseat to many other things in life, frozen vegetables can be a great convenience to keep on hand for quick meal preparation.

Cooking Techniques

Most cooking techniques that are typically used are also suitable for healthy cooking. Grilling is particularly good as it allows excess fat to drip away from food. Poaching and steaming can also be healthy but the caveat with these two methods is that it is very tempting to add rich heavy sauces or garnishes to improve the flavor. The two methods which should be minimized are pan-frying and deep-frying.

Eat the Rainbow

You don’t need to be a nutritional expert in order to eat foods with the right nutritional elements. “Phytochemicals” are naturally occurring plant compounds that have beneficial health value. Color compounds in various fruits and vegetables are typically linked with certain phytochemicals. Eating a colorful range of fruits and vegetables makes it easy to consume a wide variety of beneficial vitamins and nutrients.

Make the Most of Farmer’s Markets

Some of you are lucky enough to live in areas where you have blocks-long farmer’s markets.  Here in Savannah I’m just excited when we get 6-8 vendors together at a time!  Hey…that’s 6-8 vendors we didn’t have just four years ago so it’s a big improvement!  Farmer’s Markets, community-supported agriculture (CSA’s) programs and food cooperatives are all thriving right now.  If you don’t have time to make it to a weekly farmer’s market, investigate whether or not a CSA is available in your area, especially if they deliver or have a main-drop off where you can pick up more on your schedule than theirs.  Eating in season will mean that you will most likely have more flavor as fruits will actually have a better chance of being ripe when they are picked.

Most important…if it doesn’t taste good you won’t want to eat it regardless of any health benefits.

Make sure your meals are well seasoned! Everyone needs a treat so don’t forget that when eaten in moderation dessert can be healthy too!

Eating Well magazine is a great resource for seasonal recipes that are based around “real” food you’ll easily find in you supermarket.  If you need inspiration, I suggest considering a subscription.