Nutritionist-approved kitchen shortcuts

As a nutritional therapist, I often see clients who want to eat better but feel held back by time, energy or confidence in the kitchen.

Cooking from scratch is ideal, but it’s not always realistic – especially during busy weeks or low-energy days.

That’s where smart shortcuts come in.

You can still prepare nourishing, balanced meals using a few quality time-savers.

Here are my go-to kitchen shortcuts that make healthy eating more manageable – and sustainable – for real life.

Build big flavour without the fuss

Flavour is the difference between a meal that feels like a chore and one you actually look forward to.

• Garlic, ginger and lemongrass in a jar or tube: ready to stir into soups, stir-fries, curries, dressings or marinades.

• Spice pastes and blends: such as Thai curry paste, harissa and garam masala. They save time and are perfectly balanced.

• Umami boosters: tamari, miso paste or anchovy paste (or even just a can of anchovies) can transform even the simplest dish.

• Frozen herb cubes: fresh flavour without the chopping or waste that comes from buying a whole bunch.

• Lemon and lime juice (bottled or frozen): adds brightness to everything from salads to grains, no need to squeeze anything.

• Stock concentrate or frozen bone broth: adds depth and richness to soups, grains or sauces in seconds.

Use pre-prepped food to save time

Having nutritious ingredients that are already cooked or chopped can make a big difference when energy is low.

• Cooked grains and lentils in pouches: brown rice, quinoa or puy lentils, ready in under two minutes in the microwave.

• Cooked proteins: such as rotisserie chicken, cooked beef strips or canned fish. Quick, versatile and protein-rich.

• Canned beans or lentils: a great plant-based protein source. Just rinse and add to salads, stews or grain bowls.

• Frozen vegetables or steam-in-bag mixes: a convenient way to add fibre and colour with minimal prep.

• Jarred vegetables: such as roasted red peppers, artichokes or sun-dried tomatoes. Useful for adding flavour and interest.

• Pre-washed greens: ideal for building fast salads, wraps or bowls.

• Canned tomatoes or passata: the foundation for many quick sauces, soups or one-pan meals.

A few tips for choosing your kitchen shortcuts

Not all convenience foods are equal. Keep an eye on quality to make sure your shortcuts support your health goals.

• Read the ingredient list: aim for recognisable ingredients and avoid unnecessary additives.

• Check for added salt and sugar: especially in jars, tins and pastes.

• Look at the fats: olive oil or avocado oil are generally preferable to palm or sunflower oil.

• Think of shortcuts as support tools: they should help you cook more real food, not replace it entirely.

Shortcuts aren’t about cutting corners – they’re about making nourishing food more achievable.

A well-stocked kitchen with a few smart ingredients can give you more flexibility, more variety and less stress.

If you’re feeling stuck or overwhelmed with food choices in midlife, it might be time to rethink how you stock your fridge and cupboard.

These simple swaps could help you cook more often, eat more mindfully and enjoy the process along the way.

Disclaimer

The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.