Skinnytaste Cookbook. Gina Homolka

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      Lastly, don’t forget about the fun factor. You’re creating this amazing, healthy Skinny life for yourself – make sure you take full advantage of it. Take some time to think about what you enjoy, and then make a point to do one or more of those things each day.

A Skinny Kitchen Makeover

      Ready to get on the path to a healthier, leaner new you? Your first step is to give your fridge, freezer and cupboards a healthy makeover. Some of you might think you already have this all figured out, but I’m sure if I sneaked a peek at your kitchen, I’d find at least a few hidden obstacles just waiting to trip you up. Use the strategies below to set up your kitchen for healthy eating success.

      The Fridge

      Keep It Real

      Your focus should be on health before weight. To accomplish this goal, stock your fridge with real ingredients – that means whole, unprocessed foods. A little real and flavourful food goes a long way, so I keep it in moderation.

      Be Choosy with Cheese

      Cheese is a stellar source of calcium and protein. For certain varieties – like mozzarella, Swiss or cheddar – I don’t mind opting for reduced-fat. But for stronger flavoured cheeses, such as mature cheddar or Gorgonzola, I stick with the real thing because I can use smaller quantities to get the same flavour hit. And I always have naturally lower-in-fat cheeses, such as Pecorino Romano or Parmesan, in my fridge to boost the flavour in a variety of dishes.

      Lose Light Butters and Vegetable Spreads

      You’re better off going for a dab of real butter instead of those highly processed spreads. I usually cook with healthy oils, but once in a while, butter is necessary. Cookies, pastry and scones, for instance, often require butter; and for those occasions, I go for the real thing and simply use smaller amounts.

      Replace Artificially Sweetened Yoghurt

      Stock up instead on plain, fat-free or low-fat yoghurt or Greek yoghurt. You’d be surprised by how many low-calorie yoghurts use artificial sweeteners to keep the calories down. Plain Greek yoghurt doesn’t have any added sweeteners and it’s higher in protein. Sweeten it yourself with fresh fruit or a drizzle of honey.

      Dispose of Shop-Bought Salad Dressings

      Lose those bottled salad dressings (yes, even the low-fat ones) and make your own from scratch. It’s easy, tastes better, will save you money and will put you in control over what you add to your recipe. (See Fabulous Main-Dish Salads on here for dressing recipes.)

      Ditch the Fizzy Drinks

      Don’t drink your calories away! You can save hundreds of calories by simply swapping fizzy drinks and other sugar-sweetened beverages for still or sparkling water. Need a little flavour? Toss in some fruit, such as watermelon slices, berries or lemon, lime or orange wedges; or add some slices of cucumbers or fresh mint.

      The Freezer

      Forgo Frozen Mains

      How about real home cooking instead of all those preservatives? Sure, it takes some extra time to prepare, but the health benefits are worth the effort – look for all my recipes with the tag and make our own healthier, freezer-friendly meals!

      Stock Up on Frozen Fruits and Vegetables

      The problem with tinned vegetables is that they tend to lose a lot of nutrients during the preservation process (a notable exception is tomatoes). Frozen vegetables, on the other hand, may be even more healthy than some of the fresh produce sold in supermarkets because they are flash-frozen when they’re at their peak.

      Opt for Better Ice Cream Alternatives

      Don’t break the calorie bank on full-fat ice creams. Instead, opt for nonfat frozen yoghurt or sorbet. Or you can make your own healthier frozen treats: try freezing ripe bananas to make a quick and healthy one-ingredient frozen treat in your food processor or make your own ice lollies with fresh fruit purées or create a granita (see recipe).

      The Cupboards

      Replace White with Whole Grains

      This one simple swap – replacing refined white bread, pasta and rice with whole grains – will increase the amount of fibre and antioxidants you get each day. Plus, whole grains take longer to digest so they keep you feeling fuller, longer. Experiment with different varieties of rice and pastas or try some new grains, such as quinoa, farro, barley, bulgur, wheatberries, spelt and more.

      Opt for Healthy Oils

      Say hello to a variety of heart-healthy oils: rapeseed, olive and groundnut oils are high in monounsaturated fats, while sunflower and sesame oils are high in healthy polyunsaturated fats.

      Stock Up on Whole-Grain Cereals

      Skip the sugary cereals and instead load up on a variety of fibre-rich whole-grain cereals. Go for oats and granola, or try using quinoa in place of your porridge.

      Buy Beans and Legumes

      Dried or canned beans and legumes are not only economical, they’re also a perfect store cupboard staple because they keep for a while and can be used in a variety of dishes. They’re a smart buy for health: they’re high in fibre and protein as well as B vitamins and iron.

      Sweeten Smartly

      Less refined sweeteners, like raw sugar, raw honey and pure maple syrup, contain more antioxidants and give your blood sugar a gentler rise. Still, you’ll want to sweeten smartly because these more natural sweeteners are high in calories, so use them sparingly.

      Be Prepared for a Snack Attack

      Toss all those salty fried snacks and instead opt for raw or dry-roasted nuts, like almonds, peanuts, cashews and walnuts. A handful of nuts is a fibre-rich snack that’s high in healthy fats. Combine them with dried fruit and whole-grain cereal to make your own trail mix. You can also stock up on nut butters, baked tortilla chips, whole-grain crackers, air-popped popcorn, dark chocolate and fresh fruit (on the counter or in the fridge) so you always have healthier snack alternatives on hand.

      Bottom line: having a properly stocked kitchen can help set you up for success. In fact, when your cupboards, fridge and freezer are loaded with the right ingredients and products, healthy eating becomes a breeze.

      Stay Motivated

      Everyone gets in a slump once in a while, and sometimes it’s hard to find your way out. But don’t throw in the towel! Instead, find a way to get back in control. Here are some tricks:

      • SURROUND YOURSELF WITH PEOPLE WHO INSPIRE YOU. I like to be around fit people because they inspire me to work out more. Finding a workout buddy can also help give you that push to keep you on track.

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