Batch cooking. Here are seven recipes to get you started

What is batch preparation? Prepare all meals of the week in one meal. Practical և very economical, it saves you time by providing a thoughtful և consequently healthier diet.

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Too often we sometimes think about what we are going to eat in the evening to end up with an industrial dish like lasagna or pizza or even food. Which may be fun from time to time, but feel guilty about your health: wallet. Cooking batch is an explosive trend in the network, because it responds to a real global desire. eat better, cheaper, easier. The principle is very simple: you think about the menu for the coming week (the menu should be decided on Thursday or Friday), you list the necessary ingredients (preferably with more economical, much better seasonal products), you go shopping. All you have to do is sit quietly on the weekends, a priori Sunday afternoons, ել cook in the fridge all week in a row և before freezing. This is a real time for cooking, a habit that needs to be organized, but it frees you up for the rest of the week, making sure you eat at home without going back to the supermarket և let me tempt you. with things that will be superfluous. The time saved is considerable, because instead of spending time cooking your meals every day, you cook them all at once, the main thing is to use the time of cooking one recipe to cook another. Kitchen cleaning and cleaning is also centralized in one day, in a word, saving energy ես resources. Plus, by preparing all of your ingredients right away, you no longer have to store raw foods in your refrigerator, which reduces the risk of spoilage or expiration of the food. You start the week right. At first glance, this may seem like a relief, as it requires setting a new standard for the weekend, but when you think about it, it significantly brightens the next 5 or 6 days (depending on whether you choose to include Saturday in your kitchen plan or not). : leaving a day off). It is very practical. Everything will be ready every night of the week, there is no need to think about what you are going to prepare, there is no need to prepare much. Just collect and heat the prepared dishes.

Necessary equipment

First of all, you need storage boxes for the refrigerator նար refrigerator. If you are cooking on Sunday, the first two or three meals of the week, depending on their content, can simply be put in the refrigerator. Weekend meals should be frozen և removed the day before or in the morning of consumption. Put only completely frozen products in the freezer և indicate the name of the product։ the date of freezing. For economic և ecological reasons, prefer washable և reusable containers. They must be able to close tightly to prevent oxidation and drying of food. Buy a notebook that shows you the different menus you have prepared so you can choose from tried and tested recipes.

Many cooking enthusiasts have invested in a slow cooker (Crock-Pot or Cookeo). It saves time (և flavor) with a device that will cook one meal a week while you cook the rest in quantities that will allow you to freeze two to three servings over the next two or three weeks. This will save the oven or hearth. Do not hesitate to consider this option, it’s crazy.

List management:

Imagine for a second you were transposed into the karmic driven world of Earl. Nothing prevents you from doing this this season. Your 5 weekly meals can include a delicious cake, meat or fish with vegetables և starch, vegetable meal, gratin or a piece of bread և stewed bread. Your choice.

If this is your first batch, the first thing you need to do is inventory the contents of your cupboards, freezer or refrigerator. The aim of the first sessions is to empty the entire stock as much as possible. The savings start with reducing the first few runs using what you already have. Write down all these ingredients և consider using them in your first menu. After that you will buy only what you need for your menu.

Then list the 5 dishes you cook most often (meat, sausages, meatballs, frozen food, pasta, soup, etc.) and analyze what you buy for vegetables և protein (meat և fish). Then indicate what you would like to add to your daily routine, it’s time to review your diet (vegetables you do not normally eat, canned grains, various grains such as quinoa or rice, curry paste, etc.). Then we come together to change our habits without hindrance. Add a can of beans (which can cook on its own in a slow cooker, immediately prepare 5 to 6 servings), a portion of oats instead of eggs in meat derivatives, a can of coconut milk. sauce that you can use for two days on chicken, then with sliced ​​pumpkin for vegetables, etc. Find out what fruits and vegetables are at the moment, and you will find tables of Belgian seasonal products online. Choose some that will be your stellar ingredients for the menu. One of the principles of batch is to use the same ingredient or the same preparation in several dishes to facilitate the work. List the seasonal ingredients you like, you can make a list that will allow you to draw from them each week. Lastly, look for current deals where you usually shop for extra savings.

In addition to reusing the same ingredient in several recipes, what saves more time is having the usual ingredients. For example, all the sauce can be served with pasta, and then serve as a base for chili cones. Vegetable puree can be served as an accompaniment, then used to make shepherd’s pie or to finish in croquettes. Ratatouille is easy to accompany, followed by a pie with a sour taste and / or a stuffed tomato or pepper filling mixed with minced meat or rice. Instead of cutting 3 zucchini, cut 6 or 7 pieces, it only takes a few minutes longer.

Batch cooking

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Weekly menu idea

The main ingredients of this menu offer are used in several recipes to consolidate purchases, save money, and significantly reduce cooking time. When you start your batch, place all your components on the desktop. Chop և / or cook the ingredients in both recipes before sending. As a common denominator: chicken, green beans, green cabbage of your choice, Chinese cabbage, cauliflower, pumpkin, red onion, garlic, coral lentils, cheddar, kajuni spices, coriander, heavy cream.

Monday: Peanut chicken noodles

500 g chicken breast + 200 g green beans cut in half + 300 g noodles of your choice + 80 g Chinese cabbage leaves + fresh coriander . + 125 ml myrrh + 80 ml soy sauce.

  • Boil the chicken in boiling water for 10 minutes, then leave it in the fridge for 10 minutes before slicing.
  • Boil the beans or stew them.
  • Cook the noodles as indicated on the package.
  • Prepare the sauce by mixing all the ingredients.
  • Mix chicken, beans, noodles, cabbage masters, cilantro մեջ sauce in a salad bowl.

Tuesday. Sweet potato ի butter pumpkin soup with coral lentils և with spices

1 sweet potato + 2/3 pumpkin butter + 1 minced red onion + 1 crushed garlic clove + 100 g green or red lentils + 1 broth + 600 ml water + 1 tbsp. ս. Cajun spice mixture + 2 tbsp. ս. heavy cream + coriander.

  • Peel a squash, grate it and slice it.
  • Fry onion and garlic in a little oil in a saucepan, cover with water, add cubes, cook Kajun spices for 20 minutes.
  • Mix, add fresh cream ը lentils flooded with water, heat for 1 minute նել mix.
  • Sprinkle with cilantro.

Wednesday: spicy cake with Chinese cabbage, green beans, green cabbage և parmesan

1 cookie + 200 g green beans, 200 g mixed Chinese cabbage և cauliflower + 200 g smoked bacon + 10 basil leaves + 5 sprigs of rosemary or 1 tbsp. ս. dried rosemary + 4 eggs + 100 g grated parmesan + 100 ml milk + 300 ml fresh cream + salt ղ pepper.

  • Preheat the oven to 200 ° (6-7 years).
  • Put the cereal pastry (with its parchment) in the pie pan, pierce the bottom with a fork, bake for 5 minutes. Remove from the oven and reduce the temperature to և 180 ° (6).
  • Boil beans and cauliflower in boiling water (add Chinese cabbage 1 minute after cooking to whiten). Fry the bacon in the pan.
  • Put vegetables, basil, rosemary, 2 tbsp. ս. cream և season. Mix in the puree, spread on the bottom of the pie. Sprinkle with cooked bacon.
  • Mix the rest of the cream with whole eggs, parmesan and milk. Pepper. Pour this parmesan cream on the pie and bake for 25-30 minutes.

Thursday: Enchiladas

8 corn tortillas + 2 chicken fillets + leftover 1/3 butter + 100 g coral lentils + 400 g canned crushed tomatoes + 125 g canned red beans + 1 small box of corn + 100 g cheddar cheese + 1 minced red onion + 1 garlic clove + 1 ch.c. ս. level Cajun spices + 1 tbsp. ս. level English sauce + salt և pepper.

  • Chop the pumpkin as finely as possible. Fry onion, garlic in oil, then add chopped tomatoes, minced chicken, spices. Let cook for 15 minutes, adding red beans, lentils and corn. Continue to cook for 2 minutes.
  • Preheat the oven to և 180 ° C.
  • Fill the tortillas with this rich filling and roll them in a plate before serving.
  • Sprinkle with grated cheddar և fry in the oven for 15 minutes.

Friday. Cheddar cabbage pasta

300 g pasta + 1 cauliflower + 1 green cabbage + 2 sprigs thyme + 50 g butter + 50 g flour + 600 ml whole milk + 140 g grated cheddar cheese + 2 chopped garlic + nutmeg + 50 g breadcrumbs + salt և ground pepper.

  • Cook the pasta in salted boiled water. 8 minutes after cooking, add the cauliflower and green cabbage. Squeeze and hold.
  • Meanwhile, prepare the béchamel in a frying pan. Melt the butter before adding the flour. Continue to cook for 1 minute. Slowly pour the milk, stirring and cook for a few minutes until the sauce thickens. Nutmeg, salt, pepper. Remove from the heat, add the cheddar and mix.
  • Pour the sauce over the stored pasta և cauliflower առ mix. Transfer to a gratin bowl, sprinkle with bread crumbs garnished with garlic and thyme.
  • Place under the broiler for 3 minutes.

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