The current high prevalence of obesity and chronic diseases is proof that there is a wide gap between information available and good dietary habits. One of the factors that has affected many people from living a healthy lifestyle is “limited knowledge” and “highly processed foods”.
Since the world has gotten busier than it was decades ago, there has been a transformation in household cooking and eating arrangement. The culture of cooking and eating homemade meals is slowly fading away. Stress, tiredness, limited time, and many more excuses people often give.
If you have ever found yourself starving because you do not know what to eat, stressed from standing in the kitchen to cook every day, tired of thinking about what to cook after a long day at work, or just felt it is a waste of your precious time to cook a meal for hours everyday only to finish it up in minutes, my question is have you tried batch cooking?
In this article, I will show you that batch cooking can be a great weapon for staying organized and well-fed even with your busy lifestyle.
Why Batch Cooking?
Your work schedules could be demanding likewise can life get hectic at a certain time. The last thing you may want to do after a long day at work is to start thinking about what to cook. That is why batch cooking is important. It helps you to plan your meals ahead and saves you time, energy and even resources. You walk into your home every evening with a peace of mind that dinner is ready.
Planning Your Batch Cooking Session
You do not want to go to the market without a list or even start batch cooking without a solid plan.
Take these steps in preparation for your batch cooking:
1) Map out the foods you would like to cook. Knowing the meals you want to prepare will give you an idea of the ingredients you will be needing, the quantity, if you have them readily available or you will have to shop for them.
2) Start small. Do not try to prepare every meal you know of, instead begin with three to four main dishes that can be mixed and matched while making sure they are balanced.
3) After knowing the meals you will like to prepare, draft out the lists of ingredients that will be needed to cook these meals. Check for what you have in your kitchen, and then make a comprehensive list of what you need from the market.
4) Schedule a convenient day and time you can prepare these meals. You will not want to pick a day that is always so busy and tiring for you.
Essential Equipment and Storage Containers You Will Need
1) Quality storage containers – glass storage and plastic bowls with tight-fitted lids, and oven safe for reheating should be picked.
2) Vacuum-sealed bags for freezer storage.
3) Refrigerator and freezer if you would like to batch cook for meals more than a week.
4) Large pots and pans are a necessity.
5) Waterproof labels and markers.
There is a lot of equipment needed for batch cooking that are not listed above, e.g knives, food processor, blender, measuring cups and spoons, etc.
Storage and Organisation in Batch Cooking
Storage Containers
We do not want the meals that took you effort, time and resources to spoil or get lost somewhere in the fridge, hence, proper storage is crucial for a successful batch cooking. Glass containers would be preferable because they do not absorb food odors, they are microwave safe and transparent – you can see what’s inside. However, they are more expensive than plastics. If you are using plastics, let them be of good quality. Also, make sure to get the right sizes of containers for different portions.
Labelling System
Your storage containers should have appropriate labels. It should consist of the date the meals were prepared, the date it will be used, the content (if in a plastic container), and reheating instructions if any. The labels should be water resistant lest it falls off in the fridge.
Refrigeration and Freezing Organisation
Arrange your fresh produce, condiments, and ready to heat meals inside the refrigerator. Avoid placing foods that will not freeze well inside the freezer, for example, raw vegetables, fried foods, and cream based sauces. Soups, cooked grains and beans, meats, and many sauces will freeze well. To ensure that your meals freeze well, do these:
- Cool your food properly before freezing. It will prevent condensation which can make your food go soggy.
- Remove as much air as possible from containers to prevent freezer burn.
- Leave a little space in your containers for liquid foods because they expand when frozen.
- Portion foods before freezing. It is much easier to thaw what you need that way.
Note that cooked foods stay longer in the freezer than in the refrigerator. If you are planning to batch cook for weeks or months, it is advisable to have a freezer.
Benefits of Batch Cooking
Reheating food properly determines how the food is brought back to life. The way food is reheated determines if it will taste just as good as when you first made them. Different foods need a different approach to reheating them.
For grains – A splash of water should be added. Cover. Use medium heat and stir occasionally.
For proteins – Chicken should be reheated under medium heat. Fish should be gently reheated to avoid drying, and beef should be heated under high heat to maintain doneness.
For vegetables – High heat should be used under a short period of time.
NOTE: Make sure to remove food from the fridge about 20 minutes before reheating.
Benefits of Batch Cooking
Saves Time
This should be the most important benefit. It saves time during busy weekdays. It might take a bulk of your time during the batch cooking day, but it saves you daily hours of cooking. The rest of the days can be spent doing something else.
Health Advantage
Batch cooking allows you to eat more nutritious food because you get to control the ingredients used. Also, you can easily track the nutrients and calories present in the meals you cook yourself. Furthermore, instead of grabbing junk food when hungry, there is a healthy option available when hungry.
Financial Benefits
Batch cooking is financially friendly because it allows you to buy ingredients in bulk which will often cost less. You also get to save gas or electricity from less frequent cooking, and money is saved from frequent takeout orders.
Environmental Impact
Batch cooking helps to reduce food waste, fewer packaging materials from takeout and probably reduced plastic waste from convenience foods.
Reduced stress
Batch cooking reduces the daily fatigue cooking brings. It also eliminates the stress of cooking for yourself and family when you are exhausted. You will have peace knowing that your meals for the week or month are well taken care of, and will have energy for other important tasks.
Family Advantage
Batch cooking gives you the privilege to spend more time with family instead of cooking. It accommodates different dietary needs while allowing everyone to eat at their own convenience. Also, it gives more structured eating habits amidst family members.
Conclusion
The benefits of batch cooking are too compelling to be ignored. It is a smart strategy for the 21st century we live in. Batch cooking puts you in control of your food choices because you know exactly what is in your meals. It saves you time, money, and resources, and also allows you to choose wholesome meals over takeouts and junk foods. Start small, and you will be amazed at how this simple change can make a significant difference in your daily lifestyle, and make healthy eating a lot easier for you.