Make it

This ‘Feel Good February,’ I’ve decided to set myself a challenge to replace some of the staples I buy from the supermarket with homemade options. I really love to cook, and I’ve missed having the time to fully commit to a new recipe or prepare an elaborate meal for guests now that I have two mini humans to keep alive. So, I thought if I can find some easy things to make, it will give me a chance to enjoy cooking while also helping my family feel good.

If you’ve ever decided to eat better and started reading the labels on foods like cakes, biscuits, bread, meatballs, muesli, etc., you’ll have noticed how many ingredients are listed that you don’t recognize, and definitely wouldn’t include if you made it at home. Even the “healthy” choices seem to be full of strange ingredients.

I’m hoping that by making food at home, I can add extra nutrition (like almond flour in meatballs or fruit and veg in muffins), make healthier ingredient swaps (e.g. maple syrup for refined sugar), and use good quality, organic ingredients while decreasing unnecessary things like added oils and preservatives.

Here are a few common additives to watch out for:

·         621 (MSG) – A flavour enhancer that can cause headaches and allergic reactions.

·         950 & 951 (Acesulfame K, Aspartame) – Artificial sweeteners linked to potential metabolic and neurological effects.

·         202 (Potassium Sorbate) – A preservative found in baked goods, dairy, and spreads, which may cause irritation in some people.

·         320 (Butylated Hydroxyanisole - BHA) – An antioxidant preservative that has been classified as a possible human carcinogen.

·         223 (Sodium Metabisulphite) – Common in dried fruit and processed meat, it can trigger asthma symptoms.

To make this challenge as achievable as possible, I’ve decided that whatever I make can’t include any strange ingredients I wouldn’t normally have on hand, it has to take less than an hour of prep time (even better if I can make a few things in that hour), and it still has to be tasty—there’s no point making something if no one’s going to eat it.

My first challenges have been our family breakfast staples: muesli and coconut yogurt. Dr Christine has already made a start with zucchini brownies and homemade bread for her family. Next on my list is tackling some healthier snack options for my kids—maybe some homemade crackers or nut-free bliss balls.

Join Me in the Feel-Good Challenge! I’d love for you to join me in this challenge! Pick a staple item you regularly buy and try making a homemade version. Whether it’s a healthier loaf of bread, homemade dips, or a sugar-free granola, small changes can make a big difference. Share your recipes and experiences—let’s inspire each other to make healthier, tastier choices!

To get you started, here’s my go-to recipe for a delicious, nutritious homemade granola:

Healthy Homemade Granola

Ingredients:

·         4 cups rolled oats (can swap one cup for puffed quinoa or puffed brown rice0

·         ½ cup roughly chopped walnuts (or any other nuts you like)

·         ½ cup seeds (I use a mix of sunflower and pumpkin seeds)

·         1 cup shredded coconut

·         ¼ cup flaxseeds or chia seeds

·         2 tsp cinnamon

·         1/3 cup coconut oil, melted

·         ¼ cup maple syrup or honey

·         1 tsp vanilla extract

Instructions:

1.      Preheat oven to 160°C (320°F) and line a baking tray with baking paper.

2.      In a large bowl, mix oats, nuts, seeds, shredded coconut, and cinnamon.

3.      In a separate bowl, whisk together melted coconut oil, maple syrup (or honey), and vanilla extract.

4.      Pour the wet ingredients over the dry ingredients and mix well.

5.      Spread the mixture evenly on the baking tray and bake for 30 minutes, stirring halfway through, until golden brown.

6.      Store in an airtight container for up to two weeks.

7.       

Enjoy with yogurt, milk, or as a crunchy topping for smoothie bowls!

Let’s see how far we can take this challenge—who’s in?