The truth is, I don't have time! Especially when it comes to breakfast and lunch for myself so that is why I batch cook a few staples every week. This ensures that every time I go into the
refridgerator I have something healthy and clean that I can quickly grab, instead of staring into the never ending abyss of the refrigerator.
So what are the staples that I cook and have on hand when I batch cook? This is where I keep it super simple. I cook easy and unseasoned staples so that I can simply add other ingredients without much fuss throughout the week.
I always ensure that I cook at least 3 different greens. They can consist of roasted Brussels sprouts, kale, Swiss chard, spinach, broccoli, etc... really anything I can mix and match with a source of protein and starch. I also will cook up some mushrooms, to add in omelettes in the morning. In the summer I will barbecue a medley of onions, zucchini, mushrooms and eggplants to add to any one of my meals.
I also ensure that I have a stock of freshly washed vegetables in the refridgerator for "grab and go meals. I.e. lettuce, cucumbers, tomatoes, etc.
This can get tricky as there are only 2 starches that I will batch cook, brown rice and sweet potatoes. The reason for this is that I like to cook my starch either fresh and / or easy. Some of my go to starches besides the two I just listed are: whole wheat pasta, whole grain bread, oatmeal, amaranth, barley, quinoa, and the like. Notice a trend? I like colour, there is barely if anythng bleached (white).
My protein comes from a number of sources, namely chicken, fish, pork, lean meat, eggs (both whites & yolk). The only ones I tend to batch cook is chicken as I notice it will keep and it is the only meat I like cold. Call me a snob but the rest of my meat I like freshly baked, grilled, dry fried. I also ensure I have plenty of tuna in my pantry in case of emergency or to switch things up. I tend to pick a clean protein powder that mixes well with
everything from almond milk to water to fruit.
My go to fats include extra virgin olive oil (EVOO), avocados, nuts, seeds, peanut butter, canola oil, my ultimate favourite feta cheese. It is excruciatingly important that you watch the portion size for your fats as the calories can quickly add up. DO NOT however eliminate fat from your diet as it keeps you satieted until your next meal.
Other staples I always have on hand are fresh and /or frozen fruits like berries, apples, mangoes. Almond milk is a big hit in our family, as is unsweetened cocoa powder.
So there you have it, a slew of different food ideas to cook and keep on hand so you always have healthy items at your finger tips. Try experimenting your food staples in different ways with herbs and spices to keep things interesting and your taste buds buzzing.
Until next time
Live from the inside out :)