Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, will explore why cooking from scratch is important for our health, delve into the benefits for our cardiovascular health, and provide practical tips for those looking to start or increase their home cooking.
Cooking from scratch is a time-honoured tradition in many cultures, representing not just a method of food preparation but a way of life that promotes health, sustainability and community. In today’s modern world, dominated by processed foods and fast-paced living, many of us have lost touch with the art of traditional food preparation and, along with it, lost the health benefits that go hand-in-hand with time spent in the kitchen. Committing to cooking more meals from scratch can bring substantial health benefits and reduce the risk of developing coronary heart disease.
Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, said: “The term ‘cooking from scratch’ means preparing everything yourself using basic, whole food ingredients, no shop-bought jars or premade food items in sight. However, not many of us have time to make our own pasta or mill our own flour, and you do not need to do this to reap the benefits of home cooking.
“Instead, focusing on ‘modern day cooking from scratch’ and how we can make the best of what modern day convenience offers, without compromising our health or being left spending hours in the kitchen.”
Foods prepared from fresh ingredients are usually richer in essential nutrients compared to highly processed foods such as ready-made meals, instant soups, frozen pizzas and flavoured yoghurts. Vitamins, minerals, and antioxidants found in whole foods are often lost or decreased during processing. By cooking from scratch, we ensure our bodies receive the full spectrum of nutrients necessary for optimal function.
When we cook at home, we have complete control over the ingredients we use. This allows us to avoid unhealthy additives, preservatives, and unhealthy fats commonly found in processed foods. We can also adjust the levels of sugar, salt and fat to suit our dietary needs and preferences, to keep track of how much of these substances we are consuming each day.
Home cooking encourages mindful eating and portion control. It helps establish a healthy relationship with food, where the focus is on quality and nourishment rather than convenience and quantity. Cooking from scratch also leads to better digestion. When we start cooking and creating different aromas in the kitchen, our body begins to anticipate food and readies itself for digestion, which can mean fewer uncomfortable symptoms such as bloating.
High dietary sodium or salt intake is linked to high blood pressure, a major risk factor for coronary heart disease. Processed foods often have a high sodium content, as it helps keep them fresh for longer. By preparing meals at home, we can control and significantly reduce our sodium intake, which helps maintain healthy blood pressure levels.
Cooking from scratch allows us to choose healthier fats. For example, when cooking at home, we can choose to use olive oil or even avocado oil to avoid unhealthy oils found in many processed foods. These healthy fats can improve cholesterol levels and reduce the risk of heart disease.
Whole foods such as fruits, vegetables, wholegrains, and legumes are high in dietary fibre, which is essential for both digestive and cardiovascular health. Processed foods are often low in fibre and contain minimal vegetables and wholegrains. Fibre helps lower cholesterol levels, regulate blood sugar, and promote a healthy weight, all of which are beneficial for the heart.
Fresh ingredients, especially fruits, vegetables, herbs, and spices, are rich in antioxidants and anti-inflammatories. They help combat oxidative stress and inflammation, which can lead to the development of coronary heart disease.
Transitioning to cooking from scratch can seem daunting at first, especially if you are used to the convenience of processed foods or have limited skills in the kitchen.
Amie says: “It is important to remember you don’t have to overhaul everything at once, and with a bit of planning and learning, it can become a manageable and rewarding habit that you might even find fun! It is important to remember that you are building new habits, and this can take time. Have a look at our Healthy Tip on habit formation and behaviour change, and use our Goal Setting Planner and Habit Tracker Wheel to help you stay on track.
Meal planning is a really important step in cooking from scratch, and one that cannot be missed. Set aside some time each week to plan your meals and make a detailed shopping list. Taking time to plan and ensure you have all the necessary ingredients will save you lots of time throughout the week and reduce the temptation to opt for convenience foods.
If you are new to cooking, begin with simple recipes, and as you gain confidence and skills, you can gradually tackle more complex dishes. Invest in some cookbooks or head to our recipes page on our website to find some heart-healthy recipes you want to try. Pick one or two things that you currently buy pre-made and learn to make your own versions. This might be tomato sauce to use for pasta and lasagne, or homemade stock to use in soups and stews. Once you’ve mastered a few staples, go ahead and master some more; you don’t have to do it all at once.
Batch cooking and meal prepping in advance make cooking from scratch easier during the week. You can prepare large quantities or components of meals, such as a tray of roasted vegetables, salads, and parboiled chips. Store them in the fridge for use throughout the week to save time. Even chopping up your vegetables in advance and putting them in containers in the fridge will speed up tea times and ensure you have healthy options readily available. You can also double up recipes and save half for another day or freeze for the next week – some great meals that freeze well are chilli, soup, fish pie, lasagne and curry.
Understanding basic cooking techniques, such as chopping, sautéing, roasting, and steaming, can significantly enhance your efficiency and confidence in the kitchen. There are many free online tutorials available to help you build these skills. Similarly, knowing how to convert different measurements, such as cups to grams, can make your cooking experience much nicer. We’ve created a helpful Cooking from Scratch Guide that you can print and pop on your fridge.
Keep your cupboards stocked with essential ingredients like wholegrains such as rice, pasta and quinoa, legumes including beans, chickpeas, lentils, nuts, seeds, herbs and spices. Having these staples on hand makes it easier to prepare nutritious meals without frequent trips to the supermarket. Taking this one step further, if you always have frozen, homemade pasta sauce in the freezer and wholewheat pasta in the cupboard, you have a go-to healthy, quick meal whenever you need it.
Cooking can be a fun and educational activity for the whole family, and getting those people who you live with involved in the process will make it much easier and enjoyable for everyone. Involving children in meal preparation can teach them valuable skills and means they have a positive attitude toward healthy eating, encouraging them to continue the art of cooking as they grow up, which will offer lots of health benefits.
Amie explains: “Cooking from scratch is more than just a method of food preparation, it is a way to better health and wellbeing. It will require some initial effort and learning, but the rewards are well worth it. The benefits of cooking extend beyond the impact on our physical health; many people find cooking relaxing, and this can contribute to our mental well-being by offering time to switch off from daily stressors.
“Time spent in the kitchen together offers family bonding time, and cooking from scratch is of great benefit to the environment as we reduce the need for single-use packaging and plastics. Get in the kitchen, get creative and start your journey to cooking from scratch and better health.”
Download our Cooking from Scratch: Your Quick Kitchen Guide to help you get started on your cooking from scratch journey today.
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