Whether you’re a total beginner or just looking to sharpen your kitchen skills, achieving great results comes down to balancing a few basic ingredients.

1. The Golden Ratio: 3:1

For most proteins, the simple rule of thumb is three parts oil to one part acid. This keeps your marinade balanced—acidic enough to brighten the flavour and tenderise the meat, without making the surface soft or mushy.

2. The Essential Components

The Fat (The Carrier): Use good-quality oil. Fat is essential because it carries the flavour of your spices, coats the food evenly, and helps prevent sticking when cooking.

The Acid (The Tenderiser): Fresh lemon juice, quality vinegar, or yoghurt. Acid breaks down tough fibres, making the meat juicy and tender.

The Aromatics (The Flavour): This is where your spice blends shine. Whether it’s a woody herb profile or a warm, punchy spice mix, this is what gives your dish its distinct character.

The Salt (The Game Changer): Salt is the secret ingredient that carries flavour deep into the meat. Make sure your mix includes adequate salt, or add a pinch of sea salt to the liquid base.

3. Step-by-Step Preparation

Whisk to Emulsify: Don’t just pour the ingredients over your food. Whisk your oil and acid together until fully combined. This ensures every piece gets an equal balance of fat and flavour.

Bloom the Spices: Add 1–2 tablespoons of your chosen spice blend per 500g of protein. Let the spices sit in the oil for 5 minutes before adding your food—this “blooms” the dried herbs and spices, releasing their full aromatic potential.

Choose the Right Container: Always use a non-reactive container, such as a glass bowl, a glass jar, or a reusable silicone bag. Avoid untreated metal containers, as the acid can react with the metal and create an off-flavour.

4. Timing Guide

Protein Recommended Time

Seafood 15–30 minutes (Never exceed 1 hour)

Chicken / Pork 2–6 hours

Beef / Lamb 4–24 hours

Vegetables 30 minutes

The post THE QUICK & EASY GUIDE TO GREAT MARINADES first appeared on Goodness in a Bowl.

We all do it without thinking. Dinner finishes, there are leftovers, and out comes the cling film. It feels like the ultimate way to keep food fresh, especially during the warm summer months.

However, when it comes to food safety, that trusty roll of plastic might actually be doing more harm than good.

The Moisture Trap

Cling film is brilliant at creating an airtight seal, but that is precisely the problem. It traps heat and moisture inside, preventing the food from “breathing”.

When warm or room-temperature food is wrapped, condensation forms on the underside of the film. This creates a humid, greenhouse-like microclimate. For foods high in water content and fats, this damp environment is the absolute perfect breeding ground for bacteria to multiply rapidly.

Not All Cling Films Are Created Equal (The Chemical Risk)

Beyond bacteria, there is another hidden risk: the material itself.

Traditional, heavy-duty cling film is often made of PVC (polyvinyl chloride). To make PVC flexible, manufacturers add chemicals called phthalates or plasticisers. The danger arises when these films touch foods rich in fats and oils; the fat acts like a magnet, causing these potentially harmful chemicals to migrate directly into your food, especially if it is still warm.

What to do instead: Always check the packaging before you buy. Look for catering wraps explicitly labelled as “PVC-Free” or made from PE (polyethylene), which is much safer for direct food contact.

Better Alternatives for Summer Food Safety

If you want to ditch the plastic altogether, try these safer kitchen habits:

Glass Containers: Store leftovers in shallow glass containers until completely cooled, then seal.

Beeswax Wraps: A fantastic breathable alternative that protects food without trapping excess moisture.

The Plate Method: Simply place a ceramic plate over a bowl. It allows just enough ventilation while keeping the food covered in the fridge.

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Master the art of spice preservation with our essential guide on handling, storing, and cooking with spice blends to ensure maximum flavour and freshness every time.

Maximising the Flavour of Your Spice Blends

To ensure you get the absolute best out of our bespoke spice blends, it is essential to handle and store them with care Spices are delicate; improper use can lead to clumping, loss of aroma, and a diminished flavour profile. Follow these essential guidelines to keep your blends at their peak.

Minimise Exposure to Air and Steam

Always keep the lid on your glass jar closed as much as possible. When cooking, steam and humidity are a spice’s greatest enemies. Opening the jar over a boiling pot introduces moisture, which can ruin the texture and cause the spices to degrade.

Use a Dedicated Spoon

Never pour spices directly from the jar into a steaming pan. Instead, use a clean, dry measuring spoon. This allows for precise seasoning and prevents moisture or food particles from contaminating the jar. Even if the spoon is dry, ensure it hasn’t touched other ingredients before going back into the blend.

Shake Before Use

Before every use, give the jar a gentle shake. Because our blends consist of various dried ingredients—such as seeds, herbs, and flakes—natural settling occurs. Shaking ensures an even distribution of the mix and helps break up any natural clumps.

“Bloom” Your Spices

For a truly professional result, try “blooming” your spices. Add the blend to warm oil or butter for 30–60 seconds before adding liquids like stock or tomatoes. This heat activates the essential oils, significantly intensifying the aroma and depth of your dish.

Cook to Activate

Unlike salt or pepper, which are often used as finishing touches, these spice blends are designed to be integrated during the cooking process. To fully release their flavours, the spices should be added during the cooking phase or used in a marinade.

Respect the “Best Before” Date

While dried spices do not “spoil” like fresh produce, they do lose their potency. Using blends past their recommended date will result in a flat, woody taste. We clearly mark these dates on our packaging to ensure you always enjoy the most vibrant flavours.

Store in a Cool, Dark Place

Although the transparent glass jars beautifully showcase the vibrant colours of the herbs and spices, they should be stored in a cool, dry cupboard away from direct sunlight. Avoid storing them directly above the cooker, as constant heat from the hob accelerates oxidation and robs the spices of their punch.

DOWNLOAD THE GUIDE

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The Golden Rule: Moisture is the Enemy

While we wash to clean, residual water is the primary cause of spoilage. Before storing anything, ensure it is bone-dry.

Specific Storage Techniques

1. Leafy Greens & Herbs

To keep them from wilting, they need a balance of humidity and breathability.

The Method: After using your salad spinner, wrap the greens loosely in a dry paper towel and place them in a reusable silicone bag or a container. The towel will absorb excess moisture while the container prevents them from being crushed.

2. Root Vegetables

Potatoes, onions, and garlic prefer the “old school” way.

The Method: Keep them in a cool, dark, and well-ventilated place—never in the fridge, as the cold turns starch into sugar. Tip: Keep onions and potatoes apart; onions release gases that make potatoes sprout faster.

3. Asparagus and Soft Herbs (Coriander, Parsley)

Treat them like a bouquet of flowers.

The Method: Trim the ends and stand them upright in a glass jar with an inch of water. Cover the top loosely with a bag and keep them in the fridge.

4. The Countertop Residents

Tomatoes, stone fruits (like peaches), and avocados should stay on the counter until fully ripe. Only move them to the fridge once they have reached peak ripeness to stall further softening.

Proper storage starts with proper cleaning. If you haven’t already, check out our [Mastering the Wash] guide

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Here is a simple guide to ensuring your harvest is as clean as it is delicious.

The General Rule: Cool and Constant

For most produce, cool running water is your best friend. You don’t need fancy commercial “veggie washes.” The friction of your hands under a steady stream of water is often enough to dislodge most surface impurities.

• Dry thoroughly: Always dry your produce with a clean cloth or paper towel. This further removes any remaining bacteria.
• Wash just before use: To prevent premature spoilage and mould, wait until you are ready to cook or eat before washing.

Deep Cleaning Specific Produce

Some fruits and vegetables require a bit more attention due to their texture or how they are grown.

1. Leafy Greens (Spinach, Kale, Lettuce)

These are magnets for grit and soil.

• The Method: Submerge them in a bowl of cold water and swish them around vigorously. Let them sit for a minute so the dirt sinks to the bottom. Lift them out (don’t pour the water over them again!) and use a salad spinner to get them bone-dry.

2. Root Vegetables (Carrots, Potatoes, Beetroot)

Since these grow directly in the earth, they carry a higher bacterial load.

• The Method: Use a dedicated vegetable brush to scrub the surface under running water. This is particularly important if you plan on keeping the skins on for extra fibre.

3. Firm Fruits (Apples, Pears, Peppers)

These often have a natural or added waxy coating that can trap pesticides.

• The Method: For a deeper clean, you can use a solution of one part white vinegar to three parts water. Spray, let sit for a moment, and rinse thoroughly.

4. The Fragiles (Berries and Grapes)

Berries are porous and can easily become waterlogged.

• The Method: Place them in a colander and spray them gently. For berries, a quick soak in a bowl with a splash of apple cider vinegar can help kill mould spores and extend their shelf life—just be sure to rinse and dry them immediately.

Now that your produce is sparkling clean, learn how to keep it fresh for longer in our guide: [From Basket to Shelf]

The post MASTERING THE WASH: HOW TO PROPERLY CLEAN YOUR PRODUCE first appeared on Goodness in a Bowl.

When it comes to preparing a great meal, patience is the secret ingredient—especially during the thawing process. To maintain the quality of your ingredients and, most importantly, ensure the safety of your kitchen, following the correct defrosting methods is essential.

The Golden Rule: Temperature Control

The fundamental condition for defrosting meat of any type, whether white or red, minced or whole, is to never do it at room temperature or even by placing it on the radiator. Bacteria love heat and in this way they would have all the ideal conditions to multiply.

The “Danger Zone” for bacterial growth is between 8°C and 63°C. To keep your meat safe, you must ensure it spends as little time as possible in this range.

Here are the three most reliable ways to thaw meat:

The Fridge Method (Recommended) This is the gold standard for food safety. Plan ahead and move your meat from the freezer to the bottom shelf of the fridge.

Pro: It keeps the meat at a consistent, safe temperature.

Tip: Always place the meat in a deep dish or a transparent glass container to prevent any juices from dripping onto other foods.

The Cold Water Submersion If you are short on time, this is a faster alternative. Seal the meat in a leak-proof bag and submerge it in a bowl of cold tap water.

Note: Change the water every 30 minutes to ensure it stays cold.

Warning: Never use warm or hot water, as this encourages bacterial growth on the outer layers while the centre remains frozen.

The Microwave Defrost Use this only if you intend to cook the meat immediately afterwards.

Why? Microwaves can create “hot spots” where parts of the meat start to cook during the defrosting cycle, reaching temperatures where bacteria can thrive.

What to Avoid

The Kitchen Counter: Never leave meat to thaw at room temperature on the worktop.

The Radiator: It might be tempting to speed things up, but this is a recipe for disaster.

Do not refreeze defrosted meat

It is important: the low temperatures of the freezer do not destroy bacteria but make them inactive. Bringing the food to higher temperatures allows these microorganisms to become active again and therefore they will start to multiply, becoming a risk to our health. Bacteria can only be destroyed with high cooking temperatures, therefore above 70 ° C on average.

So it is important not to let too much time pass between the time of defrosting and cooking. Absolutely do not put a piece of meat that has already been defrosted back into the freezer. If necessary, this meat can be cooked and, once cooled, it can be frozen again.

The post MASTERING FOOD SAFETY: HOW TO THAW MEAT CORRECTLY first appeared on Goodness in a Bowl.

Are you accidentally ruining your dinner? Discover which 5 common foods should never go in the microwave and why safety comes first in a healthy kitchen.

1. Whole Eggs

Trying to hard-boil an egg in the microwave is a gamble you’ll likely lose. The rapid heat creates internal steam that cannot escape through the shell. The result is a “breakfast bomb” that can explode with enough force to dent the microwave or, worse, cause burns if it bursts after you’ve removed it.

2. Red Chillies

If you are looking to toast dried chillies for a spicy kick, stick to the pan. When chillies are heated in a microwave, the capsaicina (the chemical that makes them hot) is released into the air. Opening the door results in a cloud of “pepper spray” that can sting your eyes and throat.

3. Processed Meats

Bacon, sausages, and deli meats often contain preservatives to extend their shelf life. Research indicates that microwaving these processed proteins can trigger the formation of cholesterol oxidation products (COPs), which have been linked to heart health issues. A quick sizzle in the pan is much safer and tastier.

4. Leafy Greens (Celery & Spinach)

Vegetables like spinach and celery—stars of our “Green Umami” profile—are naturally rich in nitrates. While nitrates are healthy, the intense heat of a microwave can convert them into nitrosamines, which are best avoided. For these greens, a light steam or a quick sauté preserves both safety and that vibrant colour.

5. Frozen Meat

We’ve all been there: forgetting to take the roast out of the freezer. However, microwave defrosting is uneven. The edges often begin to cook while the centre remains a block of ice. This creates a “danger zone” of temperature where bacteria can thrive. Planning ahead with a slow defrost in the fridge is always the chef’s choice.

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There are several clever ways to balance the flavours and rescue your dinner.

Here is how to save a dish that’s had a little too much seasoning.

1. Dilute it

The simplest solution, especially for soups, stews, or sauces, is to add more liquid.

The Trick: Add a splash of water, unsalted stock, or even a dash of double cream. This increases the volume of the dish, effectively spreading the salt thinner.

2. Add an Acid

Acid doesn’t remove salt, but it distracts your taste buds and balances the flavour profile.

The Trick: Squeeze in some fresh lemon juice or add a teaspoon of vinegar (cider or white wine vinegar work best). This “brightens” the dish and cuts through the saltiness.

3. The Potato Myth (and Reality)

You may have heard that dropping a whole potato into a salty stew will “suck up” the salt. While the potato does absorb some liquid, it’s not a miracle cure.

The Better Way: Add more of the main ingredients (more veg, more beans, or more meat) to balance the ratio. If you do use a potato, dice it up and leave it in—it adds bulk and starch which helps mellow the salt.

4. Add Something Creamy or Sweet

Sugar and fats are excellent at masking excess salt.

The Trick: A spoonful of honey, brown sugar, or even a dollop of Greek yoghurt or crème fraîche can work wonders, especially in spicy dishes or tomato-based sauces.

5. Double the Batch

If the dish is truly oversalted and you have the ingredients, make another half-batch (or a full one) without adding any salt at all, then mix the two together.

The Result: You’ve saved the meal and you have extra portions for the freezer!

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If you are passionate about healthy cooking, you’ll know that it is not just about what you eat, but how you cook it. Often dismissed as boiling’s “boring sister”, steaming is actually the true queen of the modern kitchen.

Whether you are looking to get the best out of your dehydrator to preserve flavours or simply want to elevate your daily meals, here is why you should ditch the pan of boiling water in favour of steam.

1. Nutrient Explosion

Boiling is an “extractive” process. When you submerge vegetables in water, many water-soluble vitamins (such as Vitamin C and B-group vitamins) leach into the liquid, which is then usually discarded.

• Steaming: The vegetables do not touch the water, retaining up to 90% of their original nutrients.

2. Vibrant Colours and Perfect Texture

We’ve all seen those greyish, mushy broccoli florets. They are the result of over-boiling.

• Steaming: The heat is gentler. The plant fibres soften without breaking down, maintaining that “technicolour” look that makes every dish worthy of a photo for your blog.

3. Authentic Flavour (With Less Salt)

Steam preserves the natural sugars and minerals within the vegetables. This means you’ll need far less seasoning to make the dish flavourful.

4. Energy Efficiency and Versatility

Boiling requires large amounts of water and a long time to reach temperature. Steaming requires very little water and begins cooking almost instantly. Furthermore, you can cook multiple tiers of different vegetables simultaneously without the flavours mingling.

The post STEAMING VS BOILING: YOUR VEGETABLES WILL THANK YOU first appeared on Goodness in a Bowl.

Contrary to popular belief, microwaving food does not strip it of its nutritional value. In fact, because it uses short cooking times and little water, it often preserves vitamins and minerals better than traditional boiling.

Microwaves heat food gently and efficiently, warming the natural moisture already present in ingredients. There is no residual radiation, no chemical change, and no loss of essential goodness beyond what occurs with any form of cooking.

When used correctly, the microwave is simply another modern kitchen tool — practical, safe, and surprisingly kind to flavour and nutrients alike.

Let’s clear up the biggest microwave nutrition myths—with science, not vibes.

Myth 1: Microwaves destroy nutrients

Reality: Microwaves often preserve nutrients better than boiling or frying.

Why?

• Short cooking time

• Little or no water (vitamins don’t leach out)

Vitamin C and B vitamins survive better in the microwave than in boiling water.

Myth 2: Microwaved food is less healthy than oven-cooked food

Reality: Cooking method matters less than time + temperature + water.

Long cooking at high heat = more nutrient loss

Quick, gentle heating = better retention

Microwaves are actually very efficient at this.

Myth 3: Microwaves kill all the “good stuff”

Reality: Antioxidants, minerals, and fibre are not destroyed by microwaves.

Minerals (iron, calcium, potassium) cannot be destroyed by any cooking method.

Myth 4: Microwaves make food radioactive

Reality: This is 100% false.

Microwaves:

• Use non-ionising radiation

• Do not change food’s molecular structure

• Stop the instant the microwave turns off

No radiation stays in the food. Zero. Nada.

Myth 5: Microwaves change food at a molecular level

Reality: They only make water molecules vibrate, creating heat.

Same end result as:

• Pan

• Oven

• Steam

Just faster and more targeted.

Myth 6: Microwaved vegetables are “dead food”

Reality: Microwaved veg can be more nutritious than boiled veg.

Example:

• Broccoli loses up to 50% vitamin C when boiled

• Loses far less when microwaved with minimal water

Myth 7: Baby food should never be microwaved

Reality: It can be microwaved if done properly.

The real risk:

• Uneven heating → hot spots

Solution:

• Stir thoroughly

• Let it stand

• Check temperature

Myth 8: Microwaves destroy enzymes, so food is unhealthy

Reality: All cooking destroys enzymes—oven, pan, grill, microwave.

If enzymes mattered that much, soup would be illegal

The post DO MICROWAVES DESTROY NUTRIENTS? first appeared on Goodness in a Bowl.

From Food Standards Agency

As the risk of serious illness from listeriosis increases with age, we are also advising that older people should be aware of the risks associated with eating these products. 

Recent tests in the UK found Listeria in many samples, sometimes at high levels. While no cases have been reported in the UK, the US and Canada have reported illnesses linked to Enoki mushrooms. 

Enoki mushrooms are sometimes labelled as Enokitake, Golden Needle or Lily Mushrooms. They are tall, white, thin-stemmed mushrooms, which are commonly used across Asia. While they are usually served cooked, they are occasionally served raw, such as in salads or as a garnish. 

We’re also advising all consumers to wash their hands after handling Enoki mushrooms and to store them in the fridge at 5 degrees Celsius or below. Always clean surfaces and utensils thoroughly when handling raw Enoki mushrooms. 

Source: Food Standards Agency

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Some ingredients simply don’t behave well under high pressure, leading to culinary disasters or, in some cases, safety issues.

If you want to keep your meals delicious and your kitchen safe, here are the foods to avoid.

1. Delicate Cuts of Meat

High pressure is perfect for breaking down tough connective tissues in beef brisket or lamb shanks. However, lean and tender cuts like chicken breast or pork fillet will become rubbery and dry. These are much better suited to a quick sear in a pan.

2. Dairy Products

Milk, cream, and soft cheeses tend to curdle or separate when subjected to high pressure and heat. If your recipe calls for a creamy finish, always stir the dairy in after the pressure has been released and the lid is off.

3. “Foaming” Ingredients

Certain foods create a lot of froth and foam during cooking, which can rise and block the steam release valve. This is not only messy but can be dangerous. Be cautious with:

• Split peas and lentils (unless using a specific, tested recipe with oil to reduce foam).
• Rhubarb.
• Pasta and Noodles (they expand and release starch that bubbles up).

4. Thickened Sauces

Never add cornflour (cornstarch) or heavy thickeners before bringing the pot to pressure. The thick liquid can burn at the bottom (triggering the “Burn” notice) or prevent the cooker from reaching the correct pressure levels.

5. Breaded or Fried Foods

That lovely crispy coating on a schnitzel or fried chicken will turn into a soggy, grey mush inside a pressure cooker. Pressure cooking relies on steam, which is the natural enemy of anything “crunchy.”

6. Fried Foods

Pressure cookers can’t fry because they use moist heat. Anything that needs crispiness (chips, fried chicken, arancini, tempura) will turn soggy.

7. Delicate vegetables

These turn mushy very quickly:

• Asparagus

• Courgettes / zucchini

• Spinach

• Fresh herbs

8. Foods with skins that may burst

Pressure build-up inside can cause splitting and mess:

• whole sausages

• hot dogs

• chestnuts (unless scored)

• whole eggs without water (eggs are OK on a trivet with water)

9. Very tender fish

White fish like cod, bream, plaice, sole will fall apart.

OK: salmon, tuna steaks, or firm monkfish for VERY short times.

The post FOODS YOU SHOULD NOT COOK IN A PRESSURE COOKER first appeared on Goodness in a Bowl.