10 Easy Ways to Eat Healthy Now

Health food isn't what it used to be—it's much better. And recipe developer and friend of Martha, Jess Damuck, wants to prove it. The lauded author of Salad Freak is back with another sensational cookbook, full of fun, approachable, and colorful recipes appropriate for a Tuesday night or impressing a table full of eager diners at a dinner party. Health Nut: A Feel-Good Cookbook takes the positive vibes of 1970s California and updates them with a 2020s cool girl Los Angeles spin. We spoke to Damuck to learn how this healthy food expert suggests eating more wholesomely this year.

Why We Need to Think Differently About Eating Healthy

"One of the reasons I was so excited to create Health Nut is that health food has come such a long way," says Damuck. People were turned off by the health food of the ‘70s that started to all taste the same, and that’s not the case anymore, she says. For Damuck, a former strict vegetarian, healthy eating means sticking with a mostly plant-based diet, with a little bit of fish and a little bit of meat interspersed. And nothing feels like it's missing. "My food has color, texture, fresh flavors, and I’m really satisfied when I eat this way," she says, adding that healthy food can be decadent.

Easy Tips for Healthy Eating

Food that is good for you doesn't have to be bland and lacking in fun. Damuck recommends these tips for a modern take on what it means to eat healthfully.

Rethink What Makes a Meal 

If your meal formula starts with a protein, followed by vegetables and a starch, you may be doing it wrong.  Try shifting your perspective of what a meal looks like, says Damuck.

"Your plate should be more plants than anything else," she says.

That is, base your meal on what produce and vegetables you want to eat and build from there. Plant protein can also be your main ingredient if that's what you're craving. 

Remember Moderation, Not Restriction  

Eliminating indulgences, crash diets, and other restrictive eating methods aren’t what Damuck’s version of healthy eating is about. A big part of healthy food is not necessarily depriving yourself of whole food groups or ingredients, she says. “I use butter in my cooking. I love dark chocolate. It’s all about moderation and eating in balance.” 

Think Big (Batches) 

A big batch of grains may help you keep future you healthy. Damuck admits to struggling with meal prep, saying she rarely plans ahead. But she does have a few tricks:

• If you can cook a big batch of grains ahead, that saves a lot of time. Grains, like rice, can be used for grain bowls, crisp patties, or even fried rice lush with vegetables.
• A big batch of overnight oats can be a quick and healthy breakfast or snack for several days.
• Prepping produce ahead makes putting together a bowl or salad quick and easy. One of Damuck's tricks is shredding vegetables for salad ahead of time. Her advice: "Anything that takes more time or you're getting a tool dirty, get it done in a big batch." 

Know Where Your Animal Products Come From 

Eating high-quality meat and fish can be part of a healthy diet, just eat it less frequently.  For the little bit of meat and seafood she does eat, Damuck makes sure it's sourced to her standards. All meat and poultry must be organic, without any added hormones, and originate from a place where animals are treated humanely. "It’s getting easier and easier to find, but it’s more expensive, which is a big factor why I eat less meat," she says. 

Stock Up on Produce Wherever It's Convenient 

Scoping the farmers' market for lovely produce is enticing, but it’s also an extra trip and not always realistic. Damuck says to prioritize getting fresh food from the easiest source for you so you can keep your crisper drawer well-stocked with tasty nutrients. You can shop for healthy recipes at any grocery store, Damuck says. If Trader Joe's refrigerated (or frozen) packaged greens are the hack that gets greens on your plate, that’s fine. Damuck isn't averse to bags of pre-washed greens. At any store, she prioritizes buying anything without a removable skin, including greens and berries, organic. 

Grow Your Own Herbs 

Fresh herbs offer bursts of flavor and vitamins with very little effort—they add freshness to whatever you're eating, says Damuck. And anyone can grow their own herbs in a windowsill or a spot with some light. Just grab a potted plant from the grocery store and water as needed at home.

Bring on the Umami 

Umami is the key to satisfaction, it's savory deliciousness says Damuck.

• She finds it in miso and nutritional yeast. "I use a lot of miso, and add it to both sweet and savory dishes.
• Nutritional yeast is a great substitute for Parmesan cheese and really tasty on popcorn."
• Additional sources of umami Damuck loves include dried mushrooms, seaweed flakes, and furikake. 
  

Stock Your Pantry With Flavor

Before you press "order" on your takeout app, know that you can easily stock a small pantry full of flavor and intrigue for quick and healthy cooking. "It’s great to have easy access to really wonderful pantry ingredients," Damuck says. One of her favorites is what she dubs a "fussier ingredient," and it's something she always has on hand: smoked soy sauce. It really transforms vegetarian cooking, she says. "Umami, saltiness, and smokiness give vegetarian cooking a depth of flavor. It really surprises even the people I know who cook a lot of meat." Smoked soy sauce is available online, or you can mimic the flavor profile with a combo of regular soy sauce and smoked paprika. Try adding it to mushrooms, soups, and stews; it's a secret weapon Damuck adores. 

Switch It up With Vinegar

Another easy way to add interest to your dishes is by using different vinegars. They can add so much flavor to any dish, and rotating which vinegars you use in the same recipes can add more intrigue. I keep a nice variety of vinegar in my pantry, says Damuck. You can make different vinaigrettes with the same ratios and switch up the vinegars, which helps prevent boredom. 

Swap Your Sweetener 

Healthy eating doesn’t mean skipping dessert or sweet treats, just adjusting how you make them. There are so many really wonderful alternatives to processed sugar, Damuck says. "I really love dates and use them a lot. They add moisture, texture and the flavor is so much more complex than regular sugar. I find them incredibly sweet and offer that sweetness you crave in a dessert without sacrifice." Other sweeteners Damuck is a fan of include maple syrup, coconut sugar, and fruit.