Cooking from scratch, a self love revolution

Cooking from scratch is one of the most profound acts of self-care. In a world that glorifies convenience, fast fixes, and ultra-processed foods, slowing down to prepare a meal from whole, nourishing ingredients is a quiet rebellion—a way to reclaim your health, reconnect with your body, and nourish yourself deeply.

Food is more than just fuel; it is information for your body, affecting everything from your gut health to your mood, hormones, and long-term well-being. Dr. Mark Hyman, a pioneer in functional medicine, often says that food isn’t just calories; it’s medicine. The quality of what we eat determines how well our bodies function, and when we choose to cook from scratch, we take control of that quality. By selecting whole, unprocessed ingredients, we naturally eliminate the industrialized additives, preservatives, and chemicals that have infiltrated the modern diet—many of which are now linked to inflammation, metabolic disorders, and chronic disease.

Plant-based foods, particularly those high in fiber, play a significant role in hormonal balance, especially for women. Our hormones are delicate messengers, responding not just to what we eat but also to how we live. Fiber-rich vegetables, whole grains, legumes, nuts, and seeds help to regulate blood sugar levels, support gut microbiota, and assist the body in metabolizing excess hormones. While plant-based eating offers incredible benefits, it is also essential to honor bio-individuality. For some, incorporating small amounts of high-quality, ethically sourced animal products can be beneficial. The key is to listen to your body, meet yourself where you are, and prioritize nutrient density over dietary dogma.

Cooking from scratch also encourages a connection with nature and the seasons. When we step away from processed foods, we naturally lean into fresh, whole ingredients that shift throughout the year. Seasonal eating not only enhances flavor and nutrition but also aligns us with the rhythms of nature, supporting our body's natural cycles. A summer tomato, bursting with sweetness and vibrant color, is entirely different from one grown in a hothouse in the middle of winter. By choosing local, seasonal produce, we nourish ourselves in a way that is sustainable, both for our health and the planet.

Beyond physical nourishment, cooking is an act of presence. It teaches patience, creativity, and mindfulness. When we chop, stir, and season with intention, we become more attuned to our food and, in turn, to ourselves. This kind of attention allows us to develop a deeper relationship with what we eat, shifting the focus from restriction and guilt to nourishment and enjoyment. Counting chemicals instead of calories is a powerful mindset shift—one that prioritizes quality over quantity and encourages a more intuitive, balanced approach to eating.

Ultimately, disease is often a symptom, while lifestyle is the cause. The modern diet, filled with artificial ingredients and devoid of nutrients, has contributed to the rise of many preventable illnesses. But by returning to whole, real food, we give our bodies the tools they need to heal and thrive. Cooking from scratch is not about perfection or extravagance; it is about empowerment. Whether you have five minutes or fifty, whether your budget is tight or abundant, there is always a way to bring more whole foods into your life. It starts with small, intentional choices—choosing an apple over a packaged snack, making soup from scratch instead of buying a canned version, or simply taking a moment to appreciate the ingredients on your plate.

Food is a gift. When we embrace cooking as an act of self-love rather than a chore, we transform not only our health but also our relationship with nourishment itself. Eating well isn’t about restriction; it’s about abundance—the abundance of flavors, nutrients, and the deep satisfaction that comes from truly taking care of yourself. And that, more than anything, is what real wellness looks like.

The First Steps to Un-Dieting: Reconnecting with Your Body

The First Steps to Un-Dieting: Reconnecting with Your Body

Let’s talk about the journey to un-dieting—letting go of diet culture to find a way of eating that feels balanced, joyful, and sustainable. This process, while liberating, can also feel intimidating, especially if you’ve spent years cycling through diets that leave you feeling disconnected from your own needs. The reality is, diets often teach us to ignore our bodies rather than connect with them. But here’s the truth: your body has the wisdom you need. Let’s walk through the first steps to un-dieting and reconnecting with your body.

Step 1: Release the All-or-Nothing Mindset

Diets are notorious for their rules, labels, and restrictions. They set up an all-or-nothing framework that teaches us that foods are either “good” or “bad,” leaving no room for a middle ground. But life and food aren’t so black and white! Shifting away from this mindset is the first step in un-dieting.

Think about this as an invitation to allow food back into your life without the judgment. When you release food labels, you make space for balance and variety—both on your plate and in your mind. The goal is to let go of guilt or shame tied to eating, and to understand that food choices don’t define you.

Try this: Next time you reach for something to eat, ask yourself: “Am I eating this because I want to? Is it because I feel like I ‘should’ or ‘shouldn’t?’” By exploring these thoughts, you can begin to unwind some of the conditioned thinking around food.

Step 2: Tune Into Your Body’s Signals

Dieting often teaches us to override our body’s natural hunger and fullness cues. The next step in reconnecting with your body is learning to listen to these cues again and honor what your body truly needs. It’s about shifting from external rules to internal guidance.

Start noticing when you feel physical hunger. How does your body signal it? Perhaps it’s a rumble in your stomach, a drop in energy, or a feeling of distraction. Reconnecting with these cues lets you nourish yourself when you’re hungry and stop when you feel satisfied. This is a skill, and it takes practice, but it is achievable!

Try this: Practice mindful eating. Sit down with your meal, take a few deep breaths, and bring your attention to the flavours, textures, and satisfaction in each bite. Eating slowly can help you tune into your body’s signals and eat with intention.

Step 3: Shift Your Focus to How Food Makes You Feel

In a world of dieting, food often becomes a source of stress or guilt. But what if you started thinking about food as a way to feel energized, nourished, and supported? Un-dieting is not about restriction; it’s about understanding what truly nourishes you.

Start by noticing how you feel after meals. Do certain foods leave you feeling sluggish or bloated? Are there meals that make you feel vibrant and energized? Let go of “perfect eating” and focus on the foods that support your wellness and goals. This helps you build a way of eating that’s tailored to you and feels intuitive, not forced.

Try this: Keep a food and feelings journal. Write down what you eat and how it makes you feel physically and emotionally. Over time, you’ll begin to notice patterns that can help guide you toward foods that feel best for your body.

Step 4: Redefine Success Beyond the Scale

Un-dieting is about the bigger picture—it’s about mental and physical well-being, and how food can support a balanced, fulfilling life. For so long, diet culture has taught us to measure success in numbers: calories, kilos, inches. But there’s so much more to health than a number.

Consider what health looks like for you: maybe it’s a clear mind, feeling comfortable in your body, or having the energy to live your life fully. Reclaiming these broader measures of success allows you to connect with your own sense of well-being, rather than what’s expected by external standards.

Try this: Set some intentions that go beyond the physical. Maybe it’s practicing kindness toward yourself, staying active in a way that feels good, or prioritizing rest. Take time to celebrate these wins, even if they seem small—this will help reinforce positive change.

Step 5: Practice Self-Compassion

Changing your approach to eating is a journey, not a one-time fix. There will be days when it’s challenging, but self-compassion is key to un-dieting. Being gentle with yourself as you navigate this new way of eating is not only essential but transformative.

Whenever you find yourself slipping back into diet mentality, remind yourself that this journey is about growth and reconnection. Mistakes don’t erase progress—they’re part of it. Self-compassion will make this journey much smoother, helping you release the pressure to be perfect and instead embrace the learning process.

Try this: Practice a daily affirmation. Start with something simple, like “I am learning to trust my body,” or “My worth is not defined by my food choices.” Small affirmations build resilience and remind you that progress is about the journey.

Your Next Steps

Un-dieting is an ongoing practice of reconnecting, listening, and honoring yourself. Remember that every small step toward trusting your body is a win. Releasing diet culture’s grip takes time, but with each step, you’re moving closer to a life where food is a source of joy, not stress. It’s possible to eat intuitively, to nourish yourself fully, and to feel at home in your body.

Are you ready to start your journey? Join me as we take the first steps together to un-dieting, creating a balanced, fulfilling approach to health that feels aligned with you. If you want to find out more then visiting my health coaching page or email hello@melissa-delport.com

Quick and easy tofu kebabs

These are a beautiful contribution to that dinner party that you’re going to, and can wow with the beautiful colours while still being minimal effort to create. Most vegetables can be used as a substitute if there’s something you don’t like so if I encourage you to explore the vast array of vegetables available at the supermarket to switch out between the tofu. Be sure to buy a firm tofu for this recipe, as you’re going to grill it and don’t want it to fall apart. Every time you make a decision to eat more vegetables, not only to you naturally crowd out junk food, but you decide to nourish your body with the wide variety of macro and micro nutrients.

Ingredients:

4 sprigs fresh rosemary leaves

1 red pepper, seeded and cut into bite-size chunks 

1 yellow pepper, seeded and cut into bite-size chunks 

300 g cherry tomatoes

2 large courgettes, cut into 2 cm chunks 

1 red onion, quartered and layers separated 

200 g firm tofu, cut into bite-size cubes 

1 teaspoon ground turmeric

1 tablespoon honey or maple syrup (100%)

1/4 teaspoon chilli flakes

2 tablespoons coconut oil, melted 

2 cloves garlic, crushed 

salt and pepper 

---

Instructions:

Heat a grill pan over medium heat until it is hot. Tie the rosemary sprigs together with string to make a basting brush. Set aside. You can also cook this recipe over a braai or bake it in the oven for 20 minutes at 200 °C. 

While the grill pan heats up, thread the vegetables and tofu onto skewers, alternating the different ingredients and packing the vegetables tightly together. 

Place the turmeric, honey, chilli, coconut oil and garlic into a small bowl and mix well. Place the skewers into the grill pan. Using the basting brush made with the sprigs of rosemary, dunk the brush into the oil and lightly brush the vegetables every 5 minutes until evenly coated. Cook them for 20 minutes, rotating every time you brush them.

Once the vegetables are cooked and have some grill marks on them, season with salt and pepper and serve. 

-Melissa