Medically reviewed by Jessika Rose, RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program.
Fast food or microwavable meals may be quick and easy, but they can’t compete with the health benefits of preparing your own meals at home. Here’s how home-cooked meals fuel a healthy lifestyle.
Cooking at home is associated with lower risk for long-term health problems. You’re less likely to develop Type 2 diabetes and unhealthy cholesterol levels.
Preparing meals presents opportunities to connect. Cooking and eating together bring more time with the people you love, which can benefit your mental health.
It’s easier to size portions appropriately. Making your meals gives you the final say on serving sizes, reducing the risk of overeating.
You have control over ingredients and calorie count. When you prepare your own food, you can choose healthy ingredients, such as vegetables, and reduce unhealthy ones, like added sugar, extra salt and unhealthy fats.
Pumpkin and Chickpea Curry
Are you stuck for an idea for your next home-cooked meal? Treat your taste buds to this vegan curry.
Ingredients
2 tablespoons olive oil
1 ½ teaspoons curry powder
1 ½ teaspoons garam masala
1 teaspoon chili powder
1 teaspoon cumin
¼ teaspoon red pepper flakes
1 medium onion, chopped
4 cloves garlic, chopped
1 tablespoon minced ginger
1 15-ounce can pure pumpkin purée (no salt)
1 15-ounce can coconut milk
3 cups frozen broccoli florets
½ teaspoon white wine vinegar
2 15-ounce cans cooked chickpeas
Directions
- Combine the oil and spices in a large pot. Heat on low and let the spices bloom in the oil for about 2 minutes.
- Add the onion and raise the heat to medium, sauté for 3 to 4 minutes. Add the garlic and ginger and sauté another 2 to 3 minutes. Add a little water to the pot any time you feel it looks dry.
- Add all the remaining ingredients and stir well to combine. Cover the pot and let it simmer on medium-low for about 10 minutes, stirring occasionally.
Nutrition Facts
Servings: 12 (approx. 1 cup each)
Calories: 223
Total fat: 12.4g
Saturated fat: 8.4g
Cholesterol: 0mg
Sodium: 290mg
Total carbohydrate: 24.8g
Dietary fiber: 6.2g
Total sugars: 3.2g
Protein: 5.8g
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2 Healthy Suggestions for Your Sweet Tooth
Try one of these better-for-you desserts to cap your next homemade meal:
Chocolate mousse
For a healthier version, use Greek yogurt instead of heavy cream and dark chocolate instead of milk chocolate.
Fruit crisp
Customize this satisfying winter treat to feature your favorite fruit, such as apples, pears or berries.