Our Top Tips For Batch Cooking

Are you are wanting to eat better, stress less and reduce waste all while saving time and money? You may want to try batch cooking! Read below for our top tips for batch cooking!

What Is Batch Cooking?

Batch cooking is simply making bulk amounts of foods or ingredients that you can use in the future. It’s a fab way to ensure a healthier and cheaper way of eating. Plus having healthy meals on hand after a long day at work means you can avoid the stress of deciding what to eat and the time cooking from scratch (especially if you get ‘hangry’ or a bit too snack happy in the afternoon). Since you’ve made the meals to fit with your calorie goals, you will also keep your weightloss on track.

Set Yourself Up For Success!

Start by planning your meals for the next week, so you can work out what is best to prepare. Then simply make a date with your kitchen for a couple of hours one day every week and have some fun cooking! There’s no better feeling than starting off your Monday knowing your fridge is stocked with everything you need to mix, match, and build nutritious meals that you truly enjoy.  For example, if you are looking to get more vegetables into your meals then you could roast up a big tray of veg. On Monday, use it as a side dish. Tuesday, put them on a salad. Wednesday, add it into a frittata. Thursday, make a roasted veg wrap etc

Our Top Tips:

• Choose 1-5 recipes, make a list and go shopping so you have everything ready to go and don’t need to rush back to the shops mid-way
• Seek out recipes that use the inexpensive cuts of meat as they freeze best – shoulder, thigh, minced etc.
• Slightly undercook the veg in soups, stews and stir fries so when you reheat the meal they don’t turn mushy.
• Dig out your food processor and use it. If you chop a fridge full of vegetables by hand you may never want to batch cook again 😉
• Season your recipe to taste as you go along. You don’t necessarily need to double up on your herbs and spices when making larger portions.
• Rather than adding extra meat, why not bulk up meals with extra veg, lentils or potatoes where the recipe allows for it. You will save not only money but also calories!
• Consider portions sizes and freeze in useable portions.
• Make sure you pop a label on your freezer bags or containers with what’s in them and the date. You could even put the calorie count for the serving on there and some cooking instructions so you don’t need to find the recipe again.
• Get as much air as possible out of the container before sealing it and placing it in the freezer. This will help avoid ‘freezer burn’. If you do get freezer burn, you’ll still be able to eat the food but it may not taste quite as good.
• If you decide to use freezer bags, lay them in a rectangular tub before freezing. Once they’re frozen, pop them out and they will keep their shape, making them more freezer space friendly and easier to organise.
• Keep a bag of salad in the fridge and some frozen veg in stock for easy accompaniments to your main meals.
• Consider freezing food in an oven proof dish so you can simply thaw and cook everything in the same dish. Who doesn’t love a fresh lasagne or homemade pie out of the oven.

Start batch cooking today with this protein packed and super satisfying recipe below!

chicken cacciatore with cauli rice

 SERVES 4 ppl | PREP 15 mins | COOK 50 mins

Ingredients:

•   4 cloves garlic crushed
•   100g onion diced
•   120g capsicum diced
•   120g mushrooms sliced
•   200g carrot diced
•   15ml olive oil
•   600g chicken thighs (no bone)
•   340g canned tomatoes
•   50g tomato paste
•   150ml red wine
•   40g olives sliced
•   salt and pepper
•   800g cauliflower riced
• 30g fresh parsley chopped

Method:

Heat a large skillet or frying pan over a medium heat, add the olive oil. When hot add the onion and garlic and sauté until the onion starts to go translucent.

Next add in the carrot, mushroom and capsicum and cook for 3-4 minutes. Push the vegetables aside, add a dash more oil if needed and add in the chicken thighs. We prefer to keep them whole but you may dice them if you prefer.

Cook the chicken on both sides until browned. Then add in the red wine, tomato paste and canned tomato, bring to a light simmer.

Season, add the olives and simmer for 20-30 minutes until the chicken thighs are cooked through and tender.

Steam or sauté the cauliflower rice until cooked.

Serve the cacciatore over the cauliflower rice and top with fresh parsley.

PER SERVE

Calories: 366 Cal (or 1531 kJ) | Fat: 14.2 g | Protein: 35.6 g | Carbohydrate: 13g

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