Debs is back with part 3 of her blog series. This week cooking up a storm with some very basic ingredients.
SLOW DOWN
Being mindful at mealtimes is a habit that many of us skip frequently, but bringing focus to what you are putting in your mouth is a key step in addressing your nutrition habits.
Slowing down in the preparation process as well can help us gain a new appreciation for the food we’re eating and ingredients we have access to.
Only last night, I rushed home from my weekly shop at the co-op in to declare “canned tomatoes are back in stock, wohooo!”. Gratitude takes on a whole new meaning.
So how does taking time to prepare food and eat slowly really help anything? Here’s how…
-
Helps curb overeating. It is all too easy to scoff down a few slices of toast or a bag of M&Ms without even realising what has passed your lips, especially as many of us are now working and living in close proximity to our kitchens. By allocating time to prepare food and eat it, you can ensure you are fully present in the process and not mindlessly consuming calories.*
- *caveat: if you are trying to gain weight, then the opposite is true, you may need to speed up and sneak extra calories in wherever you can.
- Allows digestion to take place. Has your mouth ever started watering when you get home to smell dinner cooking? This is the start of the process, your body produces saliva containing digestive enzymes ready to begin the wonderful journey of digestion.
- Lets you tune in to your body. You’ve probably heard that it takes about 20 minutes for your stomach to signal to your brain that you’re full. Often, when we rush through meals - we don’t give ourselves the chance to recognise that we’ve had enough. Slowing down means you’ll be more aware of what hunger and fullness feel like and can help you fuel yourself correctly.
- Get back in touch with taste and texture. When was the last time you really tasted food, like REALLY tasted it. Slowing down can help you appreciating the textures, flavours and mouth feel of foods that you may take for granted. This can also be a good strategy for avoiding junk food, as most highly processed foods don’t taste that great if you eat them super slowly. If they still taste amazing, at least eating them slowly means you’re less likely to overindulge (see point 1.)
- Gives us an opportunity to socialise. Breaking bread with others is a fundamental social behaviour. If you’re lucky enough to be in isolation with other people, then slow down to enjoy their company and conversation (make meal times a screen free space). If you’re home alone, organise a virtual date with friends. Organise to cook a similar dish and compare what they all turn out like to add a bit of intrigue!
Only last night, I rushed home from my weekly shop at the co-op in to declare “canned tomatoes are back in stock, wohooo!”. Gratitude takes on a whole new meaning.
For many of us, with nowhere to rush off to, we’ve now got a bit more time on our hands to prepare meals as well as consume them.
Try slowing down this weekend, and if you’re inclined - give this breakfast hash recipe a go and let me know how you get on by tagging @wit.house.ldn & #dineinwithdebs.
Happy cooking, Debs x
Pink Lady Hash
Ingredients
This is what I used, but you can sub out almost every ingredient for a similar alternative. If you don’t have any fruit use an onion instead, any variety of potatoes will work and sub the sprouts for grated broccoli, spinach, carrot etc... you get the idea!
-
1 pink lady apple
-
2 small red potatoes
-
6 Brussel sprouts
-
1 egg
-
Salt & pepper
-
1 tbsp rapeseed oil
-
Feta cheese to top (optional)
Method
Grate the sprouts, potato and apple in a food processor or by hand. Mix together with a beaten egg and season to taste.
Heat oil over a medium-high heat in a solid non stick pan. Add the mixture and flatten with your spatula.
Once brown underneath (take a little peak under one side) turn the hash section by section. Don’t worry if it looks messy! Pro-tip: if you’re confident that your hash is held together well and hasn’t stuck to the pan in any area - flip it like a pancake for extra style points!
When crispy on both sides, it’s done. Remove from the pan and top with feta cheese or a couple of fried eggs for a lush post training brunch.