Preparing meals in advance: instructions for batch cooking - The360 Healthy

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  • Thursday, November 28, 2019

    Preparing meals in advance: instructions for batch cooking

    Preparing meals in advance: instructions for batch cooking

    The trend is to batch cooking: cook the dinners of the week in one go. What are the benefits? We explain why it's practical, economical and interesting to eat better. How to get started? You are given instructions for use.


    What are the benefits of batch cooking?

    • We save time: "In less than 2 hours on weekends, we prepare balanced, varied and elaborate dinners for the following week, explains Caroline Pessin, author of several books on the subject. The evenings of the week, you just have to warm up, assemble or cook quickly. It's ready in 15 minutes maximum! For nutritionist Dr. Bénédicte Haguenauer, it is also a major asset: "Cooking takes time, on average 1 h 10 a day, and this can be a brake to eat well. "
    • It helps to keep or find the line: "Having a balanced dinner ready in less than 15 minutes brings the assurance of feeding with complete meals, says Aurélie Guerri, dietician-nutritionist. This avoids nibbling when you get home from work or cravings in the evening. "We can thus compensate for lunches sometimes insufficient, unbalanced or too rich.
    • Finished the trap at all ready: "It is the solution to not fall into the trap of the pizza or the dish prepared to warm quickly," notes Bénédicte Haguenauer. Homemade decreases the share of processed products in favor of raw foods. Result: more interesting micronutrients, less additives, fats, sugars and hidden salt harmful to health.
    • We adapt to his needs and those of the family: "This is part of a return to true values, says Aurélie Guerri. Those of privileging healthy foods and sharing a meal with the family. On the basis of a common recipe, "everyone adapts the quantities according to their needs and their level of activity," says Dr. Haguenauer. The diet of starchy foods in particular can be adjusted. And, according to his age, sex and size, we add bread, a dairy, a fruit...


    How to get started?

    Here are the 5 key steps to becoming a pro ready meal.

    1. We equip ourselves

    Of course, you need a pan, a large pan, a steamer, 2-3 pans of different sizes, a few salad bowls and dishes, a salad spinner, a blender, a potato masher, a colander and a thrift. "But in addition, you need airtight storage boxes made of glass," Caroline Pessin insists. The ideal is to have at least 4 of each size (small, medium, large), and a very large for green salad and a glass bottle for liquids. "

    2. We develop our menus

    This requires taking into account several parameters. "The first is balance, says Aurélie Guerri. Each meal should provide enough vegetables, animal or vegetable protein, some fat and possibly starchy foods, with each family member adjusting the amount according to their appetite and needs. The second parameter is the conservation: "It is necessary to put at the beginning of the week the foods which are difficult to preserve (meats, fish ...) and at the end of the week those which are conserved well (boiled eggs, vegetables ...) and / or can be frozen (quiches, gratins, lasagne ...), "recommends Caroline Pessin. Finally, we must think about reusing several times the same ingredient in several menus.

    3. We go shopping

    From the menus, we list the necessary purchases and we go to the supermarket. The ideal is to go there on Saturdays so that you can cook on Sundays. If groceries can be planned well in advance, the purchase of fresh produce (vegetables, meat and fish) must be postponed at the last moment for reasons of conservation and preservation of vitamins. Otherwise, we can opt for frozen nature.

    4. We go to the stove

    The best is the Sunday: it saves a day of freshness and avoid freezing some dishes. "First you have to take out all the necessary ingredients, as well as the necessary utensils," advises Caroline Pessin. Then we take care of all the vegetables and fresh herbs: washing, peeling, cutting ... Then, we cook the legumes and whole grains: long cooks, they have the advantage of being well preserved. Cold sauces are also prepared (vinaigrettes...) and stored in jars of jam. We cook and cook what should and can be (large pieces of meat or fish, ratatouille, gratins, quiches, soups, boiled eggs...). We do not cook foods that require little cooking time (pasta and white rice, chicken aiguillettes, ground beef...). Finally, it is allowed to cool and stored in the refrigerator in an orderly manner (and possibly labeled) or frozen.

    5. We prepare our dinner in a jiffy

    The evenings of the week, all you have to do is heat up, assemble and / or briefly cook some foods. That's it !

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