Reviewed by Patricia Kaufman, PhD, LDN, CNS, MS, MBA, ACHS Dean of Integrative Health and Nutrition

The kitchen is often referred to as the heart of the home, and for good reason. It’s where families gather, meals are shared, and traditions are passed down. But it’s also where some of our most important health decisions happen every day. One of the core principles in ACHS’ Holistic Nutrition courses is that the way we cook, store, and prepare food can significantly impact the nutrients we actually get from our meals.

If you’re working hard to feed your family wholesome, nourishing foods, these simple cooking hacks can help you maximize nutrients while keeping your kitchen routine fun and manageable.

1. Swap Foods to Maximize Nutrients

Try swapping some of your less nutrient-dense staples for a typical Standard American Diet (SAD) ingredient for a more nutritious alternative. Here are some ideas to get you started:

• Substitute white rice or pasta for quinoa.
• Instead of frozen, breaded chicken and fish, try coating fresh chicken and fish in ground almonds and oven-baking instead of frying.
• Swap your usual ground beef chili recipe for a black bean and vegetable chili with cocoa and cumin for a flavor boost.
• For breakfast, use oats, pumpkin puree, and eggs instead of regular pancake mix that contains white flour and sugar.

2. Keep the Skin On

The skins of many fruits and vegetables, such as apples, carrots, and potatoes, are packed with fiber, antioxidants, and minerals. If they’re organic or thoroughly washed, leave the skins on whenever possible. You’ll get more nutrients and save time in prep!

3. Use Gentle Cooking Methods

High heat and long cooking times can sometimes break down delicate vitamins. Instead, try:

• Steam vegetables to help preserve vitamin C and B vitamins.
• Sauté with olive or avocado oil for flavor and nutrient absorption.
• Slow cooking with liquid (such as soups and stews) helps retain water-soluble nutrients in the broth.
• Opt for shorter cooking times to retain heat-sensitive nutrients.
• Use minimal water during cooking to prevent nutrient loss.
• Reuse cooking water in soups or sauces to recover nutrients.
  

4. Pair Foods for Better Absorption

Some nutrients need partners to be fully absorbed or to support better absorption1,2 For example:

• Non-heme Iron + Vitamin C: Pair spinach or beans with a squeeze of lemon or red peppers (rich in vitamin C).
• Fat-soluble vitamins (A, D, E, K): Drizzle olive oil over leafy greens and fatty fish or roasted veggies.
• Turmeric + Black Pepper: Piperine in black pepper boosts absorption of curcumin, the main active compound in turmeric.
  

5. Don’t Forget the Herbs and Spices

Herbs and spices do more than add flavor. They’re also nutritional powerhouses. Garlic, ginger, rosemary, turmeric, and oregano all offer unique health benefits. Using fresh or dried herbs regularly is one of the easiest ways to pack extra antioxidants into meals.

6. Store Foods Wisely

• Keep whole grains, nuts, and seeds in airtight containers to prevent oxidation and store in a cool location.
• Refrigerate delicate oils like flaxseed and walnut to protect their omega-3s.3,4
• Use glass containers for storage to reduce chemical leaching, the process where substances from food packaging, such as plastics or coatings, migrate into the food itself.

7. Embrace “Eat the Rainbow”

No single cooking hack beats variety. By filling your plate with colorful fruits, vegetables, and herbs, you’ll naturally cover a wide range of vitamins, minerals, and phytonutrients.

Deepening Your Knowledge

Small changes in the kitchen can add up to big benefits for the whole family. By food swapping, cooking gently, and embracing the natural power of herbs and spices, you can better ensure your meals are as nourishing as they are delicious.

Want to go deeper? The Nature’s Remedies Community Certificate at ACHS gives you hands-on training in herbs, aromatherapy, and nutrition. It’s designed for people who want practical skills they can use to support their family and community.

Sources:

1. Lynch, S. R., & Cook, J. D. (1980). Interaction of vitamin C and iron. Annals of the New York Academy of Sciences, 355, 32–44. https://doi.org/10.1111/j.1749-6632.1980.tb21325.x
2. Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353–356. https://doi.org/10.1055/s-2006-957450
3. Tańska, M., Roszkowska, B., Skrajda, M., & Dąbrowski, G. (2016). Commercial cold pressed flaxseed oils quality and oxidative stability at the beginning and the end of their shelf life. Journal of Oleo Science, 65(2), 111–121. https://doi.org/10.5650/jos.ess15243
4. Monsef, A. M., Abbasi, A., Shaghaghian, S., & Sharafati-Chaleshtori, R. (2020). The effect of various shelf life and conditions on storage of walnuts. International Journal of Nutrition Sciences, 5(3), 134-141.

This content is for educational purposes only and is not intended to be medical advice. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.