I will introduce to you one of the main secrets of good nutrition: A healthy diet is usually not related to superfoods, metabolism or the perfect balance of nutrients, but to preparation. Yes-just like the Boy Scouts. In this case, the food we need to prepare is food that meets our values and health goals.
We live a happy life, and most of us are pressed for time. Usually, we eat incorrectly not because we don't think we need or refuse to eat vegetables, but because we return to the empty refrigerator when we are tired and hungry. So we quickly ordered something-possibly unhealthy-because it was simple and delicious.
How do you prepare? The answer is to cook in batches-cook enough food at once so you have two or three meals left. You always have nutritious homemade food. Life becomes easier and healthier. It's that simple.
This seems to take a lot of time when you start cooking in batches, as you have to prepare and cook many things at once. However, you will save a lot of time in the next few days. If you roast two to four slices of vegetables on Sunday, they are available all week. Store them in the refrigerator's container for cold food or reheating in seconds. Same as protein: cook 10 chicken breasts, make twelve burgers, boil twelve eggs, and enter the door after a long day to prepare the protein. So is starch. Name a large pot of quinoa, rice, beans, daily servings are waiting to be reheated.
And don't forget to use the refrigerator, which is the ultimate weapon against food spoilage. You can freeze cooked grains such as rice, bread and pasta, as well as cooked protein and even vegetables.
As you learn to master frozen foods and refrigerate them in closed containers, you may be able to make enough food in one batch of cooking for up to two weeks.
One of the main problems that many people encounter when using batch cooking is that they don't think they have enough food. Repeating the same food throughout the week can be boring. The solution is to use spices, herbs and condiments to add flavor. Salsa, cilantro and chili can make protein overnight. The next night, add olives, vinegar and rosemary; for lunch, add ketchup, mustard and pickles.
In addition to the above batches of vegetables, protein, and grains, here are some other meals to get you started:
-Soup and stew: Use a slow cooker, pour vegetables, protein and starch into the pot, and add some soup and water to boil / s. Freeze extra stuff and pick up the container to work, microwave or heat up for dinner.
-Frittata: make a large pot, cut into thin slices, freeze or store in a sealed container.
-Tuna or salmon salad: make two cans worth instead of one can; it will last a few days.
Smoothie: They can be as simple as yogurt and fruit, can be made in bulk and frozen in separate containers.
-Overnight oats: Use a variety of fruits, nuts and spices to make five separate containers and have breakfast Monday through Friday.
-Fruits: Cut into small pieces and prepare for a week.
-Vegetables: Washed, cut and prepared so you can grab hold on the go, put in salads or quickly heat on Wednesday for dinner.
-Pre-assigned nut and seed bags.
-Simple sandwiches, pre-packaged.
-Bean or cereal salad.
-Pre-cut and rinsed salad vegetables.
-Large jars of salad dressings / marinades, such as olive oil and vinegar, or adding spices, lemon, mustard sauce, etc.
When you start cooking in batches, your grocery store bill can be large because you may buy more items at a time than usual. But you don't need to shop often-remember, you will reduce the number of times you order expensive restaurant food. The savings will add up quickly.
Finally, recognize that batch cooking is a skill and therefore requires time and practice. Sometimes your income is too little or too high, or the leftovers don't taste right, or you are bored and just move on. Over time, you will master batch cooking-and you will find that this is a game changer. Try it and watch a stress-free, healthy diet.
Berman is a registered dietitian, personal trainer, and owner of Jae Berman Nutrition.
We live a happy life, and most of us are pressed for time. Usually, we eat incorrectly not because we don't think we need or refuse to eat vegetables, but because we return to the empty refrigerator when we are tired and hungry. So we quickly ordered something-possibly unhealthy-because it was simple and delicious.
How do you prepare? The answer is to cook in batches-cook enough food at once so you have two or three meals left. You always have nutritious homemade food. Life becomes easier and healthier. It's that simple.
This seems to take a lot of time when you start cooking in batches, as you have to prepare and cook many things at once. However, you will save a lot of time in the next few days. If you roast two to four slices of vegetables on Sunday, they are available all week. Store them in the refrigerator's container for cold food or reheating in seconds. Same as protein: cook 10 chicken breasts, make twelve burgers, boil twelve eggs, and enter the door after a long day to prepare the protein. So is starch. Name a large pot of quinoa, rice, beans, daily servings are waiting to be reheated.
And don't forget to use the refrigerator, which is the ultimate weapon against food spoilage. You can freeze cooked grains such as rice, bread and pasta, as well as cooked protein and even vegetables.
As you learn to master frozen foods and refrigerate them in closed containers, you may be able to make enough food in one batch of cooking for up to two weeks.
One of the main problems that many people encounter when using batch cooking is that they don't think they have enough food. Repeating the same food throughout the week can be boring. The solution is to use spices, herbs and condiments to add flavor. Salsa, cilantro and chili can make protein overnight. The next night, add olives, vinegar and rosemary; for lunch, add ketchup, mustard and pickles.
In addition to the above batches of vegetables, protein, and grains, here are some other meals to get you started:
-Soup and stew: Use a slow cooker, pour vegetables, protein and starch into the pot, and add some soup and water to boil / s. Freeze extra stuff and pick up the container to work, microwave or heat up for dinner.
-Frittata: make a large pot, cut into thin slices, freeze or store in a sealed container.
-Tuna or salmon salad: make two cans worth instead of one can; it will last a few days.
Smoothie: They can be as simple as yogurt and fruit, can be made in bulk and frozen in separate containers.
-Overnight oats: Use a variety of fruits, nuts and spices to make five separate containers and have breakfast Monday through Friday.
-Fruits: Cut into small pieces and prepare for a week.
-Vegetables: Washed, cut and prepared so you can grab hold on the go, put in salads or quickly heat on Wednesday for dinner.
-Pre-assigned nut and seed bags.
-Simple sandwiches, pre-packaged.
-Bean or cereal salad.
-Pre-cut and rinsed salad vegetables.
-Large jars of salad dressings / marinades, such as olive oil and vinegar, or adding spices, lemon, mustard sauce, etc.
When you start cooking in batches, your grocery store bill can be large because you may buy more items at a time than usual. But you don't need to shop often-remember, you will reduce the number of times you order expensive restaurant food. The savings will add up quickly.
Finally, recognize that batch cooking is a skill and therefore requires time and practice. Sometimes your income is too little or too high, or the leftovers don't taste right, or you are bored and just move on. Over time, you will master batch cooking-and you will find that this is a game changer. Try it and watch a stress-free, healthy diet.
Berman is a registered dietitian, personal trainer, and owner of Jae Berman Nutrition.