Bet on plants 

First thing to start eating healthy: put more vegetables on your plates. Nutrient-rich fruits and vegetables, cereals (bread, rice, pasta), legumes (lentils, chickpeas, split peas…): do not hesitate to put them on the menu as often as possible. Meat and fish may have a smaller place on the plate. As for fats, in reasonable quantities, and dairy products (2 to 3 per day), they are essential to a balanced diet and can therefore be consumed daily. 

Water, water, water 

To hydrate your body, drinking at least a liter and a half of water a day is important. Water is indeed essential to life: it represents the main constituent of the body. It must therefore be the drink preferred by all. 

Quality food 

A healthy diet is also a diet composed of quality products. No battery chickens or eggs from hens raised in intensive farms. Yes, to poultry and eggs from the farm, if possible local and organic. Also avoid additives and prefer raw products as much as possible. Better a short menu composed of fresh and raw products than an extended menu, prepared with industrial products. In short, yes to simplicity, natural, homemade! 

Balanced meals  

Eating healthy starts with jumping out of bed. Breakfast is indeed an essential meal for the body: it must provide nutrients and satiate until lunch. Ideally, it should consist of dairy, cereals, fruit and a drink to fill up with vitamins, energy and hydration. Lunch and dinner should be composed of vegetables, raw vegetables and fruits, but also starchy foods, dairy products and proteins (meat, fish, egg) to provide a satiety effect. A snack can be taken occasionally, as long as it is reasonable. 

No prohibitions 

Eating healthy finally includes knowing how to treat yourself from time to time. It is therefore important not to ban any food and not to ignore a food category, at the risk of having deficiencies and frustrations. A good chocolate cake, prepared with quality ingredients, has its place on the menu of a healthy cuisine restaurant.  

Preserving in the fridge  

A good preservation of fresh food begins as soon as they are put in the fridge. The majority of fruits and vegetables should be placed in the refrigerator, stay cool and well protected from light, in the crisper part of the refrigerator, which offers the best temperature. To ensure freshness and avoid cross-contamination of ingredients use professional Gastronorm (GN) containers made of transparent polycarbonate or vacuum packed bags. But be aware that some foods need to be kept the open air and not in the fridge. This is the case, for example, for apples, apricots, potatoes, onions, or bananas. It is best to leave them at room temperature.  

Vacuum packaging.  

Vacuum packaging has many advantages. It protects fresh food from air and light which prevents it from spoiling, without using any preservatives. The air is removed by vacuuming, this significantly extends the shelf life of food and avoids food waste. (new corrected version)  Meat, fish, fruits, cooked vegetables, ready meals. Dito Sama offers a complete range of vacuum machines designed to help you preserve your food perfectly and longer. Finally, it should be noted that it is quite possible to freeze a vacuum-packed food.  

Canned food  

Another clever method for preservation is done thought canning. This makes it possible, for example, to buy tomatoes during the summer to enjoy them throughout the winter. Ready meals or vegetables in brine can also be canned. Dehydration is also a good option: apple chips, dehydrated mango strips or dried meat are yours!  

Blast freezing  

Last method to preserve your fruits, vegetables and other small dishes fresh, is by freezing, which is bet for long-term conservation. To preserve the nutritional value of food, the ideal is to cook and then blast freeze food. The golden rule of preservation is to keep your food at a temperature of -18 ° C. To conserve your products, use vacuum packaging or GN plastic containers that are made exactly for this purpose.  Also remember to label each dish by specifying the nature, weight and freezing date to remember accurately what you have prepared!  

Adopting healthiest cooking methods is important for health. To choose cooking methods for good health, but also to preserve the planet, follow the guide! 

Fast and gentle cooking  

Not all cooking methods are created equal. So to preserve your health, what are the most appropriate? First thing to know about cooking: a health cooking must respect the nature of the food and cook in the gentlest way possible. For example, avoid cooking too long in the oven, which denatures the food. For a qick cook, you can choose wok cooking, which allows you to sear meat and fish in a few moments and brown vegetables and fruits in a jiffy.  Another option: opt for raw, rich in vitamins.   

The Art of Steaming  

One of the healthiest cooking methods is steaming. It allows you to cook gently while preserving the benefits of food.  To give flavor to your small steamed dishes, use aromatic herbs or spices. Mint, bay leaf, coriander, curry, paprika, turmeric…  Vegetables or fruits are of course perfect for steaming. This is also the case of fish or meat, which will keep all their softness.

Choose the right materials 

When selecting cooking materials, it is important to opt for healthy options. Consider using glass, which is ideal for cake molds, as well as stainless steel. Terracotta, unglazed cast iron or porcelain are also intriguing choices as they are healthy, sustainable and natural. Scratches on your nonstick pan? There are risks of loss of toxic materials so head to the trash!  Finally, avoid aluminum foil when cooking, which can be toxic to the body, especially when it comes into contact with acidic foods.  

Avoid plastic! 

Cake molds are sometimes made of plastic and other low-end silicones, whose composition and provenance are not always identified. They can contain endocrine disruptors, so it’s important to avoid them, especially when cooking.  

Local products are more environmentally friendly

When choosing your fruits, vegetables or poultry, bet on local and seasonal products, which require little (if any) transport to reach your cooking pots. Lemon, melon, asparagus, lamb, goat cheese: depending on the region where you are, you will surely find delicious local specialties to put on your menu. Also note that to reduce your ecological footprint, the ideal is to bet on raw products, requiring little or no packaging. An ecological kitchen is indeed above all a kitchen that uses products as they are, naturally and not or little processed.

They are cheaper

Fruits, vegetables and other local products are often less expensive when they have grown or have been produced close to the point of sale. The best is to buy them directly from the producer. This saves on transport costs by truck (or worse by plane), which are automatically passed on to the price per kilo.

They are fresher

Local products did not travel for long hours or days. They are always fresher than those that come from the other side of Europe or the world and therefore tastier. Freshly picked fruits and vegetables are yours!

They support the local economy

Buying local, if possible directly, is finally an excellent way to support local producers and contribute to the valorization of their work as well as a fairer remuneration. By buying products from your region, you become an actor of change, towards a fairer and greener economy. A nice program in perspective.

A booming sector

In a context where we have little time to cook on a daily basis, meal delivery has a bright future ahead. Many restaurateurs outsource their delivery system through third-party delivery platforms like Uber Eats, although some set up their own service through their website. According to a survey conducted by Statista, the volume of the online meal delivery market will grow by 6.36% per year on average by 2024 and will represent by this time more than 182 billion dollars worldwide.

Promising niches

In particular, several sectors seem to be able to do well in the coming years, including breakfast, a time of day that represents significant potential, the niche representing only 15% of deliveries per hour. Other interesting niches: the delivery of small high-end dishes. In Paris, Deliveroo has already successfully collaborated with Michelin-starred chefs such as Hélène Darroze and Amandine Chaignot. Uber Eats offers dishes by Marc Veyrat and Anne-Sophie Pic. A real small revolution in the world of luxury. Packed lunches for delivery finally seem to be always successful: Hello Fresh allows, for example, to make meals in about thirty minutes, thanks to the home delivery of a box containing the right amount of ingredients. However, positioning in these sectors remains complicated, as major players are already present on the market.

* Source Statista

The rise of snacking

The snacking sector has the wind in its sails. And if in France, the main meals (breakfast, lunch and dinner) remain the norm, snacks are gradually imposed, especially in the middle of the day. With teleworking and increasingly frantic rhythms, many are indeed looking for a quick alternative to a real meal, mainly at lunchtime, convenience and speed remaining the key words. Sandwiches, burgers, pizzas and tacos taken on the go have a bright future ahead of them. The healthy version of snacking should also see its offer increase, the trend “food as a medicine” having more than ever the coast.

More natural and vegetal

A good diet for good health: this is a concept which we have not finished talking about. In 2035, it is therefore a safe bet that the trend will be more relevant than ever with an increasingly rich and wide offer of healthy and balanced dishes. Plants will also be in the spotlight, with plant-based products to offer ecological and healthy alternatives to animal proteins. Locavore consumption also continues to rise, as does the personalization of nutrition with the emergence of recommendations and food products that meet particular needs or pathologies.

Towards an increase in deliveries

Food delivery is expected to intensify in the coming years. Getting your food served directly in the office or at home should therefore develop and with this trend, delivery, via drones and autonomous vehicles. The world of delivery could also be associated with the world of subscription, with an offer for customers allowing them to benefit from commercial advantages and new experiences for a subscription.

Source: Food Watch 2022 study

They are rich in nutrients

Fruits and vegetables contain many vitamins, essential to be in shape, including vitamin C, both anti-infectious and antioxidant. They are also rich in carotenoids, vitamin E, polyphenols and minerals. This is why it is essential to consume it every day, at all ages of life!

They are waterlogged

Fruits and vegetables are also rich in water which, added to drinking water, contributes to a good hydration of the body. Their richness in water also allows them to reduce their caloric amount, making them naturally low in calories.

They contain fiber

Most fruits and vegetables are high in fiber. Fiber is essential for a balanced diet: it promotes good intestinal transit and helps avoid small snacks by increasing satiety. A diet rich in fiber also helps prevent the onset of diabetes and helps control blood sugar by limiting the absorption of sugars by the body. The champions of fibers? Leeks, prunes and celery stalks.

They help maintain a good acid-base balance

Daily consumption of fruits and vegetables help maintain the body’s acid-base balance. Plants are alkaline: they promote the maintenance of the pH of our body at a correct level (ideally between 7 and 7.5) and thus prevent our body from being too acidic load, causing diseases and disorders of the body (chronic joint pain, fatigue, osteoporosis, skin problems …).

The right idea: bet on raw fruits and vegetables

Fruits and vegetables are particularly fragile: cooking alters their nutritional quality. To benefit from all the virtues of fruits and vegetables, the ideal is to consume them raw, a large part of the vitamins being destroyed during cooking. For example, you can prepare them grated or minced, in a salad, or in juice. Otherwise, the mildest cooking method is steaming, which best preserves the vitamin potential of fresh vegetables. Quick wok cooking also promotes the preservation of micronutrients.

To enjoy the benefits of plants, it is also recommended to consume them quickly after purchase: air, light or a long a stay in the refrigerator can indeed make them lose some of their vitamins. Finally, preserving fruits and vegetables is important for the preservation of nutrients. Vacuum-packing cut vegetables is a great option.

Make accurate lists

Before buying the necessary ingredients for your menu, remember to write a precise list of what you need, going to the essentials. Be as specific as possible to avoid unnecessary purchases. Finally, check your stocks.

Be precise in your quantities

If you need 2 kg of carrots and 3 kg of chicken breasts, no need to increase the quantities. When it comes time to stock up, buy precisely what you need. The goal: to better control your costs and avoid leftovers lying around in the fridge for several days before ending up (almost) inevitably on the bottom of the trash. Also favor bulk when possible, in order to buy the right quantity.

Keep the leaves and Tufts of vegetables

Tufts of carrots or of leeks: do not throw them away! The correct action: keep them to make delicious little anti-waste dishes. For example, add the tops to a velouté or the stalks of new onions to an omelet. The peelings can also be used to make chips.

Recycle leftovers

Do you have any meat left? Why not chop it? You can prepare dumplings or stuffed tomatoes in a few minutes. Leftover vegetables and fruits can be added to a pie or cake, perfect for avoiding waste. Also think of sauces with vegetable coulis. As for leftover cheese, prepare them in the form of a soufflé, on toast grilled in the oven, in small puff pastries, in fondue or why not in a quiche. It’s up to you!

*Source: Food and Agriculture Organization of the United Nations. www.fao.org

The apple

From Reinette to Golden or Granny Smith: there are hundreds of different varieties of apples, each with a very particular flavor. Choose them firm, with smooth and shiny skin, neither wilted nor soft. The apple can be used raw to make juices (using a juicer) or diced and integrated into a fruit salad or cake. It is also delicious whole baked with butter, gin, sugar, jam or grated coconut and sliced almonds.

Lemon

With its particular tangy flavor, the lemon has no rival when it comes to boosting the flavor of fish and other fruit salads. Its juice can also be used to cook the flesh of fish in the case of marinades, carpaccio and other tartars. You can also do it candied, add it in a tagine recipe, use only the zest and or squeeze it to make a lemon meringue pie.  Finally, use it to prevent your fruits from darkening such as apples, pears, bananas, avocados: a few drops on cut fruit will prevent oxidation.

The pear

Delicious pear with its inimitable fragrance! Choose it firm and if it starts to get damaged, do not throw it away. Instead, cut it into quarters to make papillotes, with some red fruits and a cinnamon stick. And why not roasted pears with spices? We also like pear in charlotte, with chocolate or in a savory pie with gorgonzola.

Kiwi

Juicy and sweet with its tangy touch, the kiwi is perfect for making smoothies, juices, winter fruit pies or colorful bowls. Great also for vitamin salads: it works wonders for example with a salmon carpaccio or a chicken salad. Its flavor lends itself to many original uses.

Orange

Choose firm, heavy fruits with smooth, shiny skin. Among the flagship recipes we have: orange salad with cinnamon, savarin or Grand Marnier soufflé. Also, the peel can be delicious in organettes-style, dipped in bitter dark chocolate or rolled in crystal sugar. Then opt for organic or untreated oranges, to avoid the ingestion of chemicals sprayed on the surface. Finally, think of the sweet salty taste in dishes with exotic flavors such as duck or scallops with orange.

Leek

Leeks can be used in many preparations. Cut into rounds and steamed, it can easily be integrated into a pie, for example with smoked fish, quiche or cake. The leek is also perfect with poultry. Finally, you can use it to garnish bricks or slippers and insert it in omelets or salty crumbles.

Endive

Perfect in salads, endives can also be eaten in soups, or gratin. Note that it is not necessary to wash them, because during their cultivation, they are not in contact with the earth. Simply remove the first leaves and cut off their base: now it is ready to be cooked or prepared. For softer endives, pull out the more bitter central part.

Pumpkin

There are different kinds of pumpkin. Among the most common are the big yellow of Paris, the bright red of Étampes with orange flesh and the pumpkin with sweet flesh and chestnut taste. Pumpkins go well with spices such as cinnamon or nutmeg. Like carrots, this delicious squash can be used for the preparation of cakes, gratins or creams.