3 Tips for Cooking at Home

Dr. Seifan suggests these simple strategies for making healthy choices in your own kitchen as well:

Make your plate as colorful as possible. The richer the color, the more phytonutrients a fruit or vegetable contains, says Dr. Seifan. In addition to fiber, phytonutrients, which protect plants from ultraviolet radiation and disease, are believed to be the source of plants’ health benefits for humans. So choose nutrient-rich kale or spinach instead of pale iceberg lettuce.

Go nuts. All nuts contain healthy fats, but walnuts in particular are high in omega-3 fatty acids, Dr. Seifan says. Sprinkle chopped walnuts over a salad or on top of oatmeal for a crunchy garnish loaded with good fats.

Spice it up. Spices such as turmeric, saffron, and black pepper, herbs such as rosemary, parsley, sage, and thyme, and fermented foods such as kimchi, sauerkraut, pickles, and vinegar can be used instead of salt to liven up meals. Don’t be afraid to get creative with your seasonings, Dr. Seifan says. “We are limited only by the extent of our imagination.”

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