Resolutions come and go but goal of eating healthily always prevails. Nutrition tops most people’s priority list but sustainability is steadily gaining traction among healthy eaters.
We’ve scraped through the best trends which will help you shave off kilos and add weight to your bank balance. Limit your portions, shop for the right ingredients and add more coins into your kitty as you keep up with top 10 food trends.
Plates are out, bowls are in. Think power bowl, glow bowl, burrito bowl, breakfast smoothie-bowl and banzai bowl. Or even Hawaiian Poke Bowl, trending in the US and partly in Australia. Add a portion of wholegrain, pop some veggies in, sprinkle on oils, spices and herbs to create a cost-effective yet delicious meal.
Fat is good?
How we loved those bold headlines which declared fat is good. Before rushing towards that piece of cake, let’s be clear that only naturally ‘full-fat’ products like single-serve nuts and yoghurts make the cut. If you’re on a budget, pick your nuts wisely – at around $50/kg macadamia nuts can break the bank if you’re not careful. Pine nuts are equally expensive, starting at around $50/kg but climbing as high as $80/kg if you are only buying them in small portions.
Move over vegans, flexitarians are here – that’s the punters who follow a vegetarian diet and occasionally consume meat. Before you doubt their authenticity, consider this. They look after their health, bank balance and the planet in one shot by replacing meat with beans and pulses which are a lot cheaper by the kilo than a fancy rump steak.
For centuries, Asian households have used all parts of their animals and vegetables in a bid to make the most of their resources. Now it’s officially a ‘trend’. The popularity of waste-free cooking has picked up speed in the last five years but it can actually be traced back to 1999 when Fergus Henderson published Nose to Tail Eating: A Kind of British Cooking (although back then, there weren’t many takers). Today, chefs proudly declare and display their stem-to-root, nose-to-tail or fin-to-tail philosophy along with their Michelin stars.
If the thought of eating liver, tongue, brains, tripe and tail freaks you out, start with veggies first. Add beet stalks or radish leaves to your salad. Flavour stocks with carrot, cauliflower and tomato stem or even corn cobs. Use broccoli stalks in soups. Look up recipes to use artichoke leaves, potato skins and watermelon rinds.
Toss that carb-heavy pasta … spiralised veggies are in
Raw food enthusiasts have been swearing by this for a long time. Now gluten-free and Paleo diet followers are on board. If you want to cut down on carbohydrates, get your hands on a spiraliser and start experimenting. Replace traditional pasta or noodles with veggies to create some innovative dishes: Spaghetti Squash Mac & Cheese, Broccoli slaw pasta and Zucchini Noodles Aglio E Olio. Long or round and hard veggies spiralise best as they retain texture, raw or cooked. Feed your imagination with: zucchini ($4/kg), beetroot ($4/kg), sweet potato ($4/kg), carrot ($1.80/kg), cucumber ($2/ each), broccoli ($4/kg) and butternut pumpkin ($4/kg).
Farro is the new quinoa
Amore Farro. This Italian favourite ancient grain is now hip due to the fact that it’s jam-packed with B vitamins, calcium, protein, fibre and magnesium. Earthy-flavoured, sumptuous and enjoyable hot or cold. Easily add Farro ($11/kg) to your soups and salads.
Pulses are so 2016
It’s official. 2016 is the International Year of Pulses as declared by United Nations. It’s a fact that hasn’t passed past the supermarkets either. Look for dry peas, beans, chickpeas and lentils on the shelves, alongside a number of pre-packaged options for time poor people who want a healthier option to the old fashioned canned spam!
Kale is out, brussel sprouts are in
Let’s be honest, you never really took to that Kale, did you? Rejoice as Brussel Sprouts ($6.25/kg) are now buzzing. Packed with antioxidants and anti-cancer compounds, they have found their way into modern, health-conscious menus. Shred, marinate or lightly blanch your brussel sprouts before tossing them into a salad. Roast them whole with spices or transform them into crispy chips.
Replace your steak with cauliflower
Okay, we get it’s not the real thing, but if you are serious about flexitarianism, give cauliflower ($4.90 each) a try. This is as low-calorie, fat-free, cancer-fighting as a ‘steak’ can get. Choose one with a tight crown or florets that are clustered tight, remove the stem and leaves, trim the sides and cut steak-like, thick pieces. Save the leftover florets for stock or soup. Brush olive oil on each, rub your favourite herbs and spices, sear, and then roast until caramelised and brown in oven for about 15 minutes.
Ferment to keep your gut fresh
Fermented foods are packed with valuable probiotics, digestive enzymes and healthy nutrients. Code for: splendid for your gut. Savour the pungent, acidic flavour of fermented food as your body absorbs the goodness.
Ferment your own veggies and grains at home or stock up at the health food store including marinated artichokes ($17.30/kg), dill pickles ($18/litre) and grilled eggplant ($18/kg). Or try tempeh ($10.15/ 300 g), kimchi ($20/kg) or sauerkraut (Krakus bottle $3.99/ 900 g). Soothe your throat with kombucha (Tonicka $18/litre) and Indian Lassi. Finally, don’t forget the staple gem in your fridge: yoghurt ($6.99/kg).