Batch Cooking 101: Save Time & Eat Healthy

In today’s busy world, finding time to cook healthy meals can feel like a constant struggle. Between work, family commitments, and social life, it can be tempting to resort to quick and easy (but often unhealthy) takeaways.

Enter batch cooking (also often known as meal prep) – a time-saving technique that involves preparing large quantities of food in advance. By dedicating a few hours on one day to cook several meals at once, you can significantly reduce your meal prep stress throughout the week.

What is Batch Cooking?

Batch cooking involves preparing large batches of ingredients or entire meals in advance. This could include anything from chopping vegetables for the week, roasting a large batch of chicken, or cooking a big pot of soup. The key is to prepare meals in bulk and then portion them out for easy consumption throughout the week.

The Benefits of Batch Cooking:

• Time-saving: Spending a few hours cooking on a Sunday (or another day) can save you significant time and stress throughout the week.
• Cost-effective: Batch cooking can help you save money by reducing reliance on expensive takeaways and pre-prepared meals.
• Healthy eating made easy: It encourages you to incorporate more whole foods, fruits and vegetables into your diet.
• Reduced food waste: By planning your meals in advance, you’re less likely to waste food that goes bad.
• Stress reduction: Knowing you have healthy, home-cooked meals ready to go can significantly reduce mealtime stress.

A Sample Batch Cooking Plan

Here’s a simple batch cooking plan to get you started:

Sunday:

• Homemade Soup: Prepare a large batch of your favourite soup, such as lentil soup, vegetable soup or chicken noodle soup. Portion it into individual containers for easy lunches.
• Couscous Salad: Make a large batch of couscous salad with chopped vegetables, herbs, and a light dressing. This can be enjoyed as a side dish or a light lunch.
• Chicken: roast a whole chicken, or chicken pieces so they’re ready to grab during the week.
• Bolognese Sauce: Cook a large batch of bolognese sauce using lean mince. This can be used for pasta dishes, lasagne, or even as a filling for stuffed peppers or jacket potatoes.
• Chicken Casserole: Prepare a hearty chicken casserole with vegetables. Add some grains for more goodness.
• Lentil Dahl: Cook a large batch of lentil dahl, a delicious and nutritious meat-free option that is quick and easy to prepare.

Throughout the Week:

• Lunches: choose between soup (with rolls or crispbreads), or cous cous salad. Add the roasted chicken for more protein.
• Enjoy bolognese sauce with pasta, or use it as a filling for wraps, peppers or jacket potatoes.
• Serve the chicken casserole with rice or baked or mashed potatoes.
• Enjoy the lentil dahl with rice or naan bread.

Tips for Successful Batch Cooking:

• Plan your meals: Before you start cooking, plan your meals for the week. This will help you determine what you need to buy, what to cook, and how much to make.
• Invest in good quality storage containers: Airtight containers will keep your food fresh and prevent spills. Freeze meals if you have space.
• Label and date your containers: This will help you keep track of what’s in your fridge and ensure you use your leftovers within a few days.
• Get creative with leftovers: Don’t be afraid to get creative with your leftovers. You can use leftover chicken in salads, stir-fries, or sandwiches.

Batch cooking can be a game-changer for busy individuals who want to eat healthy and nutritious meals. By dedicating a few hours on the weekend, you can free up valuable time during the week and enjoy the satisfaction of knowing you’re nourishing your body with delicious, home-cooked food.