6 most used ingredients in my kitchen
- Marisa Sim
- Feb 1, 2016
- 4 min read
My husband and I have been more aware about what kinds of food we put into our bodies about 2 years ago. For me, it started when I did my first detox in 2013 and was introduced to the food combining diet. That same year, I saw a functional doctor in London and was thoroughly tested for food allergies. Since then, I have been on a journey to understand how food affects our body, mind and mood.
I grew up loving real food in my family and I learned basic cooking skills from a young age, helping my mother in the kitchen. I love to cook as much as I love to eat hence I enjoy experimenting with different recipes and ingredients. I believe cooking is an important life skill and homecooking allows you to nourish yourself and your family.
I have put together the most used ingredients in our daily cooking. I thought it would be good to share this list, it will give you an idea of where to start if you are looking at replacing some ingredients in your kitchen for healthier options.
I would like to add that I am not a trained nutritionist or a medical professional so if you have any medical condition or on any medication, please seek advice from your doctor or a nutritionist before using any of these ingredients.
1. Ghee
We use ghee because of its high smoke point, oils heated above their smoke point destroys essential nutrients and can result in an increase of free radicals. Commonly used in Indian cooking, ghee contains beneficial fat-soluble vitamins, which is good for the gut and it helps to reduce inflammation in gastrointestinal tract.
How we use it:
- Stir-frying vegetables/ meat
- Roasting meat or baking fish
- In curries or soups
- As a butter replacement on toast
Sources:
2. Raw Apple Cider Vinegar
Two years ago, I started taking raw apple cider vinegar in the mornings with warm water on an empty stomach to kick-start my bowel movement (I apologies if it is too much information). It is good for acid reflux which I have been experiencing during my pregnancy. I also use it to soothe my dry throat; I take some ACV with warm water and raw honey. When buying ACV, make sure it is unpastuerised and has cloudy "mother" that contains beneficial bacteria. Conventional ACV is stripped of the good bacteria.
How we use it:
- In water as a drink
- As a salad dressing with olive oil and salt
- Making bone broth
Sources:
3. Cold-pressed hemp seed oil
Hemp seed oil has a 3:1 ratio of Omega-6 to Omega-3 fatty acids, a balance that has been shown to support heart health and promote proper cardiovascular function. Essential fatty acids are important for the function and development of the brain, nervous system and the production of healthy cell membranes. For vegetarians or vegans, hemp seed oil is a good plant source of Omega-3 fatty acids apart from getting it from fish oil supplements or salmon. It is not suitable for frying as this reduces the health benefits.
Sources:
How we use it:
- In our green smoothies
- Drizzle in soups
- As a salad dressing with lemon and salt
4. Cold-pressed virgin coconut oil
We replaced using virgin olive oil and started using coconut oil after learning that it is highly resistant to oxidation at high heats which means less free radicals. Coconut oil contains medium chain fatty acids, which is easily digested through your liver and absorbed as energy. It contains antioxidants and has anti-microbial benefits. Also, it helps maintains your blood sugar and cholesterol levels.
How we use it:
- Stir-frying vegetables/ meat
- Roasted vegetables/ baking fish
- In our green smoothies
- Baking desserts
Sources:
5. Turmeric
Widely used in Indian and South-East Asian cooking, turmeric has been used in Ayurvedic and Chinese medicine treatment most notably known for its anti-inflammatory benefits. It is best absorbed when taken with black pepper like in a curry or you can use both spices in your cooking. We love the taste of turmeric and find it very versatile, we use it often to season our food.
How we use it:
- In roasted vegetables
- As a dry rub on meat or fish
- In scrambled eggs, omelette or scrambled organic tofu
Sources:
6. Himalayan Salt
We stopped using table salt a long time ago and replaced it with sea salt. Then I read about Himalayan salt and its high mineral content so we started using it last year. It helps balance electrolytes in the body which is important for maintaining hydration, nerve impluses, muscle function and pH level.
How we use it:
- In soups, stir-fries
- Roasting vegetables, meat or baking fish
- In an electrolyte drink, get the recipe here: http://dontmesswithmama.com/homemade-citrus-electrolyte-drink/
Sources:
Disclaimer: Information and statements made are for education purposes and are not intended to replace the advice of your doctor.
This website does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Marisa Sim- Mindful Health Coaching are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, please see your physician.
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