Back from holiday and time to get serious. Did some Cinderella duties and then decided to get some food prep done. I have a full schedule with no time to waste and food prep is a major time waste. That’s at least 10 minutes chopping and cutting and another 5 cleaning up. That’s 105 minutes each week just for one meal. I would rather take an hour or two to prep once a week and be prepared for a whole week.
Step one: plan
Build up a menu for the week. One thing I do is look through my pantry to get a gist of what I already have. I then build up my menu around what I have there. Pick a main dish and side dish and some snacks
Step two: grocery store List and shop
Make a list. And stick to it.
Shop for all the ingredients you need.
A way to save money is buy in Bulk. Beans, grains and pasta should always be in your pantry. You can also try a food club or co-op
Buying organic is expensive but thee are some things that you should definitely spend on here is a list of the dirty dozen
12 Most Contaminated
▪ Sweet Bell Peppers
▪ Grapes (Imported)
Try and buy these organic
12 Least Contaminated
▪ Sweet Corn (Frozen)
▪ Sweet Peas (Frozen)
▪ Kiwi Fruit
(Source-Environmental working group http://www.ewg.org)
Step three: Food prep
Boil and pressure cook
– Split green grams
Pre-cook grains and legumes. Soak them the night before and pressure cook for about 15-20 minutes.
Wash and clean broccoli and cauliflower
-Prep your greens. Wash and cut up.
-Anything that can be cooked in advance E.g. soups can be made.
Boil your eggs
Step four: Portion and store.
You can calculate your caloric value and store everything ready to eat. This will make tracking your food intake easy.
Everything is ready for salads and stir-fries for the whole week.