The batch cooking is a method that involves cooking for a few hours every day for a week. If you are a beginner at this, stay. In this post we explain everything you need to know about this method. You will see that it is very simple, useful, fast and very healthy.
Benefits of batch cooking for beginners
The rhythm that we carry every day, whether at work or at university, often prevents us from eating a healthy and balanced diet. If you are inexperienced in batch cooking, you will realize that this method can provide you with three key advantages:
- You will save time. You will have all the meals for the week prepared in advance just to defrost or reheat.
- You will save money. You will know what you are going to cook and, therefore, you will only buy the ingredients you need. It is also about taking advantage of everything you have at home and making the most of it.
- You will improve your quality of life. You will stay away from ultra-processed foods and fast food because your menu will take care of nutritional needs.
Planning, key in batch cooking
The batch cooking, also known as ” cook big ” or ” cooking batch ” is to prepare in large quantities a number of foods and combine each other during the rest of the week. In this way, it is possible to have different balanced and varied menus every day. Normally, it is usually practiced on Sunday since it is a holiday.
Ideas to apply batch cooking to your menus
The meal prep gives you the opportunity to follow a healthy diet, as long as they consider cooking. We leave you some options of different foods so that you can combine them with each other during the week:
Pasta, cereals and legumes
These carbohydrates allow you to prepare a multitude of dishes, both hot and cold. Each of them can be mixed with any previously cooked vegetable, meat or fish. Cereals such as rice, quinoa, oats, millet, couscous or pasta are essential in our diet due to their high content of vitamins and minerals. On the other hand, legumes (beans, chickpeas, lentils, beans, soybeans …) are the main source of iron and protein.
Meat, fish and eggs
You can cook both red meat (beef, pork or beef) and white (pork, chicken or other poultry). White fish (hake, monkfish, cod, sea bass…) and blue (salmon, tuna, sardine, bonito…). Fried, scrambled, soft-boiled, hard, poached or poached eggs or even tortillas. These proteins can be cooked on the steam iron or in the oven to maintain a healthy diet and accompany them with salads, pasta, stir-fries …
Fruits and vegetables
One option is to cut up portions of fruit and store them separately in the fridge. Or also, freeze them mixed to make smoothies. As for vegetables, they can be roasted in the oven and stored in the fridge to combine them with pasta, cereals and legumes. Or, cook soups and creams. Both fruits (apple, banana, orange, kiwi, red fruits …) and vegetables (broccoli, carrot, pumpkin, potato, zucchini, pepper …) are full of vitamins, one of the main sources of health for the body, minerals , fibers, antioxidants and water. It is recommended to take 2 servings of fruits and 3 of vegetables a day.