They are boring, boring, and don’t really do anything. Plus, they never stop talking about rules. Who likes to always be told what to do? Your mum, what are diets, anyway?
This January, start the year off right with 31 days of smart nutrition hacks from the latest research and cookbooks.
Oh, you didn’t read this article when it first came out? WELL GUESS WHAT. There’s nothing special about January that means you have to follow these tips. They won’t be less effective in, say, February 2022 or June 2056, unless in June 2056 we no longer eat salmon and instead eat some kind of lab-grown salmon-like protein and instead of eating it, we just inhale it through a weird-looking stillsuit, because the future is uncertain and scary.
1. Turn culiflower into Fiber Rich Tacos.
Using a food processor, pulse the chopped florets from 1 head of cauliflower until they look like small pebbles. Mix 3 tablespoons of canola oil, 3 1/2 teaspoons of chilli powder, and salt to taste in a large bowl. Divide between 2 baking sheets. Roast in an oven set to 450°F for 20 to 30 minutes, turning the sheets halfway through, until browned. Serve with soft taco shells that have been heated, shredded lettuce, and grated pepper jack. —Big Little Recipes, by Emma Laperruque
2.Hate Salad? Make it.
Add the leaves of 1/2 head of iceberg to a large, well-oiled pan on high heat. Toss and add 1 thinly sliced garlic clove, 1 minced bird’s-eye chilli, a little fish sauce, soy sauce, rice vinegar, black pepper, and a handful of toasted sesame seeds. Cook until blackened. Serve. —Making food at home.
3. Eat a lot of healthy greens at once.
Put a whole bag of spinach into a large, oiled wok over medium-high heat. About 2 minutes should do it. Salt, pepper, and fresh lemon juice can be added to taste. Use as a side dish.
4. Eat more fruits and veggies
Even if you think you already eat enough. A 2021 Gut study found that people who ate the most plant-based foods had a 9 percent lower chance of getting Covid than those who ate the least. The goal is to eat two more servings of fruits and vegetables every day. Add more fresh foods to your cooking to do this. As in the next couple of tips.
5. Turn to onions for antioxidants that fight disease.
Onions, yes! If cutting up the suckers makes you want to cry, shut your mouth. If you don’t take big breaths of air that smells like onions, you’ll be fine.
6. You could roast the whole onions.
Cut an inch off the tops of 4 yellow onions and place them on a baking sheet with 2 cups of kosher salt on top. Make a mound of salt at the bottom of each onion. Pour 1/2 tablespoon of olive oil over each onion and roast at 350°F for about 4 hours, or until the onions are soft. Take it out, let it cool, peel off the parts that got burned, cover with more olive oil and lemon juice, and serve.
7. Think of mushrooms.
A study from 2021 found that people who ate mushrooms often were less likely to be depressed than those who didn’t.How to cook any kind of mushroom: Cook a big handful at a time in a large, hot, oiled pan, stirring only once or twice, until the meat is deeply browned. At the very end, add salt.
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8. Grow your own, Taste the Difference.
Check out smallhold.com if you’re tired of the button mushrooms at the grocery store. The company sells kits for growing lion’s mane mushrooms and blue oyster mushrooms for $34. Spray the block twice or three times a day, and you’ll have mushrooms for soup or tacos in about 10 days.
9. 10,11,12,13,14. Pack in Even More Fibre
Only 5% of men get the 38 grammes of the nutrient a day that is recommended. Here are 5 easy snacks that will help you eat at least 5 grammes.
Insta Guac: 1/2 avocado + lemon juice + sea salt + spoon
The Nothing Fancy: 1 straight-up medium pear
Pod Power: ⅔ cup edamame + drizzle of sesame oil + sea salt
“Dessert”: 1 big banana, 2 tablespoons of peanut butter, and a dash of cinnamon
The Traditionalist: 1 medium apple and a small handful of almonds
10. Fruit-ify Your Salad
This recipe is right in the middle of the rainbow. Roast 4 oz. of roughly chopped and sliced Genoa salami in a 400°F oven for 10 to 20 minutes, on a baking sheet with a rim. In a bowl, mix together roughly chopped pieces of 1 ripe medium cantaloupe, 2/3 cup thinly sliced pepperoncini, 1/4 cup of their brine, and roughly chopped pieces of 1/2 cup pitted oil-cured olives. Salami goes on top.
A 2019 study found that the risk of lung cancer dropped by 5% for every 5 grammes of polyunsaturated fatty acids (PUFAs) people ate every day. Sunflower seeds, walnuts, and salmon are foods that are high in PUFAs.
11. Harness PUFA Power.
A 2019 study found that the risk of lung cancer dropped by 5% for every 5 grammes of polyunsaturated fatty acids (PUFAs) people ate every day. Sunflower seeds, walnuts, and salmon are foods that are high in PUFAs.
12. If You’re Thinking Sunflower Seeds?
Sunflower seeds will come to mind. after you try a pouch of Chinook Seedery’s dill pickle-flavored seeds, which are sour and tangy.
13. Whitefish Is Also a Great Source of Lean Protein.
Simple recipe: Mix together 1/4 cup of white miso, 1/3 cup of mirin, 1/4 cup of sake, and 1/3 cup of packed light brown sugar in a shallow bowl. Add two 6-ounce fillets of frozen cod and turn to coat. Refrigerate 12 hours. Put the fish on a baking sheet covered with parchment paper, pour some marinade on top, and broil for 5 minutes. —The Food IQ
Must Read: List Of 2023’S Top 10 Male-Friendly Protein Bars
Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.
