Λιγότερη σπατάλη φαγητού | Η προετοιμασία

Less food waste

Meal prep saves time, effort and waste.

If you only eat small portions and don’t like spending time in the kitchen if you can avoid it, you can turn this to your advantage. Simply pick a time to cook a larger amount and store individual portions in the fridge or freezer. This works particularly well with soups, sauces and dishes like ratatouille, for example. Once a common practice known as pre-cooking, it now carries the trendier name “meal prep”. This new old trend offers a host of advantages, allowing you to use produce while it’s still fresh from the market and store it until you want to eat it.

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Το σπιτικό είναι πιό υγιεινό και πιο γευστικό.

Ψωνίζοντας συνειδητά και επιλέγοντας εποχιακά προϊόντα σημαίνει ότι μπορείτε να μαγειρέψετε με φρέσκα προϊόντα. Σημαίνει επίσης αποφυγή επεξεργασμένων έτοιμων γευμάτων. Ένα πλεονέκτημα της προετοιμασίας γευμάτων είναι η βεβαιότητα ότι έχετε νόστιμα, σπιτικά γεύματα που σας περιμένουν για τις επόμενες ημέρες ή ακόμα και για ολόκληρη την εβδομάδα. Αλλά δεν είναι μόνο αυτό: το σπιτικό φαγητό μπορεί συχνά να είναι πιο υγιεινό και πιο νόστιμο. Το να μαγειρεύετε μόνοι σας σημαίνει ότι έχετε τον έλεγχο όλων των συστατικών, που καταλήγουν στο πιάτο σας ή στα επανασφραγιζόμενα δοχεία και τα κουτιά μεσημεριανού γεύματος.

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Οι καλά οργανωμένοι έχουν τον έλεγχο της διατροφής τους.

Μαγειρέψτε μια φορά και απολαύστε το για αρκετές μέρες. Η προετοιμασία φαγητού είναι μια ιδανική λύση, ειδικά όταν φτάνετε στο σπίτι εξαντλημένοι μετά από μια μέρα στη δουλειά και διαφορετικά θα επιλέγατε ανόητα ζυμαρικά με έτοιμη σάλτσα ή παγωμένη πίτσα. Αυτός είναι ένας τρόπος με τον οποίο η προετοιμασία γευμάτων μπορεί να σας βοηθήσει να τρώτε πιο υγιεινά. Άλλωστε, αν γνωρίζετε περισσότερο το φαγητό και το μέγεθος της μερίδας σας, θα το παρατηρήσετε νωρίτερα όταν χορτάσετε.

Meal prep prevents food waste.

So, meal prep helps you to save time and eat more healthily. More than that, though, it allows you to do your bit to fight food waste. If you cook two or three portions in advance, there usually won’t be any half-used ingredients left over. Instead, you might even be able to freeze a little stockpile for those hectic, stressful days.

Meal prep saves money and packaging.

Meal prep is also more cost-effective. If you buy lunch from a café or get it delivered, you’ll end up paying much more. And, if you order a takeaway or opt for convenience food, you’ll also have to contend with far more packaging. The example of meal prep shows that, by taking even small steps, you can live more sustainably and prevent waste from leftover food and packaging.

Γίνετε ένας οργανωτικός νοικοκύρης σε 8 απλά βήματα.

Πιπεριές γεμιστές, σαλάτα πιπεριάς και ένα stir-fry – όσο περισσότερο τα συστατικά στο εβδομαδιαίο πρόγραμμα γευμάτων σας αλληλεπικαλύπτονται, τόσο το καλύτερο. Συγκεντρώσαμε 8 απλά βήματα για να σας βοηθήσουμε να γίνετε προπαρασκευαστής γευμάτων.

Κάντε χώρο

Δημιουργήστε τον αποθηκευτικό χώρο που χρειάζεστε.

Ο χώρος είναι ένας σημαντικός παράγοντας όταν πρόκειται για την προετοιμασία του γεύματος. Εάν μοιράζεστε ένα μικρό ψυγείο και μια μικροσκοπική θήκη κατάψυξης με τον συγκάτοικο σας και έχετε μόνο ένα μικροσκοπικό ράφι τροφίμων, μπορεί να αντιμετωπίσετε κάποιες δυσκολίες. Μαγειρεύετε μπροστά για όλη την εβδομάδα; Εξω από το θέμα! Σκεφτείτε πώς και πού μπορείτε να αποθηκεύσετε τα έτοιμα γεύματά σας πριν τα φτιάξετε. Για παράδειγμα, ένα κελάρι θα μπορούσε να είναι μια καλή λύση.

Basics

Make sure you have the basic meal prep equipment.

Good preparation includes having a good stock of food in tins, resealable containers or glass jars. We recommend keeping a stock of rice, pasta, millet, porridge oats, cous cous, bulgur, onions, garlic, nuts, quality oils, a range of spices, mustard and soy sauce.

Planning

Organise your week and find recipes.

Something else worth mentioning when it comes to preparation: consider what you want to eat that week before you storm the supermarket. Flick through your cookbooks or browse the internet; check out the Braun recipe library to find some inspiration. Ideally, you should plan your week so that you can make full use of any leftovers. For example, you might plan two rice-based dishes so you only have to cook rice once. Checking your calendar might help, too. Have you agreed to go out for dinner at all this week?

Shopping

Choosing food more carefully.

Another upside to meal prep is, that if you take the time to focus on planning, shopping and meal prepping, you’ll automatically give your food the attention it deserves. Instead of just picking up the first thing you see, you can focus more on carefully selecting food that’s fresh, organic and local. This way, you’ll only buy what you really need and end up reducing or even eliminating food waste. Plus, shopping like this is far more pleasant than rushing through the aisles at the end of the day.

Cooking

Schedule a fixed cooking session each week.

So, how long does it take to cook meals for several days? Don’t worry, it shouldn’t take more than 2-3 hours per week. It’s best to give your meal prep session a fixed slot in your weekly schedule. This makes it easier to get into a routine that you might even enjoy or find relaxing. Only having to wash up once will save you a heap of time, too. Ideally, you should cook dishes with shared preparation steps. For example, if you need potatoes for different meals, you could cook them all together in a big pot. This will also save energy. If you want to use tomatoes in several dishes, simply distribute them across your various lunch boxes or containers.

Ingredients

Varied meals: Hugely beneficial.

Vegetables in season. Ideal options include: carrots (e.g. as crudités), pumpkins (cooked with oil and spices), courgette (roasted), tomatoes (cherry tomatoes to snack on), aubergines (roasted), broccoli (steamed), peppers (raw or roasted) and avocados.

Carbohydrates provide energy. Tasty sources include: potatoes, sweet potatoes, rice, pasta (ideally wholegrain), millet, quinoa, cous cous and bulgur.

Protein is an important part of any meal and helps to keep you full. Find it in meat, fish, tofu, pulses, quark, yoghurt and cooked eggs.

Dips/sauces to give your meal prep ingredients that extra hit of flavour. We recommend tomato sauce or ketchup, sour cream with herbs, pesto, hummus and guacamole.

Containers & boxes

Practical ways to store your meal prep.

After cooking, you need to portion the individual dishes up into different resealable containers, boxes and glass jars. If at all possible, use microwave-safe containers so you don’t need to decant the food for reheating. If you can stack the containers and store them conveniently in your fridge and freezer drawers, you’ll be onto a winner. There are also plenty of ways to transport your food safely, from old glass jars to ultra-practical lunchboxes with individual sections to Thermos flasks to keep your soup warm.

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Ideally, you should keep salad dressings in a separate container or a little jar. This stops the dressing drenching the salad leaves by lunchtime. Dips and other sauces also taste best when added to the rest of the dish just before serving. Alternatively, you could put dressings and sauces at the bottom of the container so that they don’t leach through everything and make it squishy. Fresh fruit, salad leaves and vegetables belong at the top.

Meal prep: Look forward to coming home.

It’s easy to cook large amounts of soups and casseroles. They freeze brilliantly, which means you don’t have to eat the same meal all week. Plus, by adding various ingredients and toppings such as croutons, seeds or crème fraîche, you can whip up a few different versions of soups or salads in next to no time. You’ll see the benefit when you come home the following evening and already have a healthy, home-made meal ready and waiting for you. The same goes for your lunch breaks at work.

Did you know?

Isn’t meal prep just a fancy name for an old idea? After all, our parents and grandparents planned meals in advance and cooked ahead. The new aspect of this food trend, which originated in the USA, is the holistic approach to nutrition and sustainability in relation to food. However, meal prepping originated on the fitness scene. It was created as a means of keeping tracking of exactly what a person was eating and in what quantities.

Avoid food waste by following our recipes

Our recipes and the Braun MQ series makes it all easier.

Want to become a meal prepper? Maybe you’re already experienced with meal prep but are looking for the right recipes? Well, how about a red lentil soup? You can find many more recipes in our recipe database. And, to help make meal prep even more fun and get all the peeling, stirring and mixing done in no time at all, check out the MQ series from Braun. Find out more.

Ο καλός σχεδιασμός πρέπει να είναι χρήσιμος και βιώσιμος. Το Braun MultiQuick System και οι συμβουλές μας μπορούν να υποστηρίξουν την προετοιμασία του γεύματός σας και, με τη σειρά τους, να σας βοηθήσουν να απολαύσετε μια πιο υγιεινή, ισορροπημένη διατροφή και να δημιουργήσετε μια πιο βιώσιμη σχέση με το φαγητό.

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Less food waste

Meal prep saves time, effort and waste.

Το σπιτικό είναι πιό υγιεινό και πιο γευστικό.

Οι καλά οργανωμένοι έχουν τον έλεγχο της διατροφής τους.

Meal prep prevents food waste.

Meal prep saves money and packaging.

Γίνετε ένας οργανωτικός νοικοκύρης σε 8 απλά βήματα.

Κάντε χώρο

Δημιουργήστε τον αποθηκευτικό χώρο που χρειάζεστε.

Basics

Make sure you have the basic meal prep equipment.

Planning

Organise your week and find recipes.

Shopping

Choosing food more carefully.

Cooking

Schedule a fixed cooking session each week.

Ingredients

Varied meals: Hugely beneficial.

Containers & boxes

Practical ways to store your meal prep.

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Meal prep: Look forward to coming home.

Did you know?

Our recipes and the Braun MQ series makes it all easier.

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