Vitality Cooking Basics


What’s for dinner tonight? This unending question is at the forefront of your daily food choices and at the core of your vitality, health, and wellness.

I deeply believe health starts in the kitchen. Cooking with whole ingredients is the best way to stay in control with your food, eating habits, to be the hero of your wellness. It is true if you are an athlete, an exhausted worker, a busy mum, an executive on the rise, or a chronic disease sufferer.

However, when it comes to food and cooking, most of us get caught in trends and trapped in details. Done the time when we were learning at home from the family traditions using staples from the garden. The possibilities are now endless, and the last “life-changing” kitchen appliances contribute to the confusion.  Look on Google or Instagram, and it quickly becomes overwhelming.

Trying new things in the kitchen, new recipes or new ingredients is fun and definitely where you learn tricks and tips to improve nutrient contents and increase pleasure. However, the truth is: you don’t need to, and maybe you don’t have time to or don’t want to.

Today’s topic is about shifting the overwhelm to simplicity. It is about mastering fa ew basic recipes you can play with according to your mood or your pantry. It’s a great tool for you if you want to improve your cooking skills and a good reminder that you can get a ton of satisfaction from the basics.

I’m not saying you should stay away from trends and new experiences – just reminding that it can be fulfilling and time-saving to revisit some classics.

Learn to cook. As well as learning to clean your home and manage your finances, these basic skills give your confidence and freedom.

1 – Basic One – Versatile Frittata

I love eggs, fresh farm eggs. Their taste comes from childhood. They are inexpensive and have a high-quality protein content. What’s more simple than a soft-boiled egg to pair with steamed or roasted vegetables?

Frittata eggs are versatile. It makes a perfect breakfast, a complete main meal, can be eaten warm or cold, and can be used as leftovers.

Frittata is simply a scrambled egg dish, similar to an omelet or a tortilla. At home, we call it a “brouillade”, a simple way of cooking leftovers in beaten eggs with herbs and spices.

The basic formula :

The perfect frittata is packed with vegetables. For four people, you usually use 6 to 8 eggs and 2 cups of filling. Start by cooking your vegetable. Everything in the fridge is suitable, simply ensure it is not too watery. Add onion, garlic, spices, herbs, or some goat cheese if you like. Combine with your beaten eggs.  Cook in a pan or bake in the oven (in a casserole dish or muffin tray for individual portions).

2- Basic Two - One Meal Casserole

Casserole dishes are really well designed for our busy modern world. You make many servings in one go, you only need one pan, and you pack it easy to bring at work. You can freeze leftovers, or reuse them in a frittata. All you have to do is to cook on low heat or put in the oven.

The basic formula :

For a casserole, you need one main ingredient, usually a protein food such as meat, fish or beans, one second main, usually a load of vegetables.

Then you can add some potato or rice with some binder such as broth or tomato sauce. You mix everything, pour into a greased casserole dish and bake for 20 to 30 minutes.

If you use a pot, you add all the ingredients and cook on low heat for 30 to 50 minutes.

3- Basic Three - Hearty bowl on the run

A hearty bowl is an easy answer to the question “what’s for dinner?”.  At home, this is the go-to solution when feeling tired or short time, and a great way to accommodate what’s in the fridge and create a healthy, simple meal quickly.

The basic formula :

You usually need a base layer: I love to use salad greens or grated raw vegetables for a lighter meal.  You can also choose to add whole grains, such as quinoa, amaranth, or brown rice for a more consistent meal. Then you add more cooked and/or raw vegetables. What’s in your fridge that needs attention work well.

A protein food is your next layer: plant-based would be tofu, cooked beans or a handful of nuts and seeds, or you can add egg or left-over cooked chicken…

To make your hearty bowl come to life, you add a dressing of your make. You can top it with green onion, a handful of nuts, a condiment of your choice, or some fermented vegetable (kraut or kimchi).

Learn to cook.
As well as learning to clean your home and manage your finances,
these basic skills give your confidence and freedom.

What's on for you tonight? Please share.

This blog is meant to educate and should not be used as a substitute for personal medical or psychological advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. All reasonable efforts have been made to ensure the information presented is accurate, however, new findings may supersede some information presented. As every single individual circumstances will be different, no individual results should be seen as typical.