Menšie plytvanie potravinami

Príprava jedla šetrí čas, námahu aj plytvanie.

Ak jete len malé porcie a neradi trávite čas v kuchyni, pokiaľ to nie je nevyhnutné, môžete to využiť vo svoj prospech. Jednoducho si vyberte čas, kedy uvaríte väčšie množstvo, a jednotlivé porcie uložte do chladničky alebo mrazničky. To sa obzvlášť dobre hodí v prípade polievok, omáčok a pokrmov, ako je napríklad ratatouille. Kedysi bežná prax známa ako predvarovanie, dnes nesie módnejší názov „príprava jedla do škatuliek“. Tento staronový trend ponúka viacero výhod, pretože umožňuje použiť plodiny čerstvo prinesené z trhu a skladovať ich dovtedy, kým ich budete chcieť zjesť.

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Domáce jedlo je zdravšie a chutnejšie.

Vedomé nakupovanie a výber sezónnych produktov znamená, že môžete variť z čerstvých potravín. Znamená to taktiež vyhýbať sa hotovým jedlám. Jednou z výhod varenia doma je istota, že na vás čaká výborné domáce jedlo na niekoľko budúcich dní, alebo dokonca na celý týždeň. A nielen to: doma pripravené jedlo môže byť často taktiež zdravšie a chutnejšie. Varenie doma znamená, že máte pod kontrolou všetky ingrediencie, ktoré skončia na vašom tanieri alebo v uzatvárateľných nádobách a škatuľkách na desiatu.

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Ľudia, ktorí sa pripravujú na jedlo, vedia, čo jedia.

Uvarte ju raz a pochutnávajte si niekoľko dní. Príprava jedla dopredu ponúka ideálne riešenie, najmä keď prídete domov vyčerpaní po celom dni v práci a inak by ste bezmyšlienkovite zvolili cestoviny s hotovou omáčkou alebo mrazenú pizzu. Príprava jedla doma prispeje k zdravšiemu stravovaniu. Ak si totiž budete lepšie uvedomovať veľkosť jedla a porcií, skôr si všimnete, kedy ste plní.

Príprava jedla zabraňuje plytvaniu potravinami.

Príprava jedla vám tak pomôže ušetriť čas a jesť zdravšie. Okrem toho môžete taktiež prispieť k boju proti plytvaniu potravinami. Ak uvaríte dve alebo tri porcie dopredu, obvykle s vám nezvýšia žiadne do polovice použité suroviny. Miesto toho si môžete dokonca zamraziť malú zásobu pre hektické dni plné stresu.

Príprava jedla šetrí peniaze aj obaly.

Príprava jedla je taktiež cenovo výhodnejšia. Ak si obed kúpite v bistre alebo si ho necháte doviesť, zaplatíte oveľa viac. A ak si objednáte jedlo so sebou alebo sa rozhodnete pre polotovar, budete sa musieť vyrovnať s oveľa väčším množstvom obalov. Príklad prípravy jedla ukazuje, že aj malé kroky vám môžu pomôcť žiť udržateľnejšie a zabrániť plytvaniu zvyšky jedla a obaly.

Become a meal prepper in 8 easy steps.

Stuffed peppers, pepper salad and a stir-fry – the more the ingredients on your weekly meal plan overlap, the better. You can enjoy more variety on your plate as a result. We’ve put together 8 simple steps to help you become a meal prepper.

Make space

Create the storage space you need.

Space is an important factor when it comes to meal prepping. If you’re sharing a small fridge and a tiny freezer compartment with your flatmate and only have a tiny food shelf, you might face some difficulties. Cooking ahead for the entire week? Out of the question! Consider how and where you can store your prepped meals before you make them. For example, a cellar could be a good solution.

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.

Good design should be useful and sustainable. The Braun MultiQuick System and our tips can support your meal prepping and, in turn, help you to enjoy a healthier, balanced diet and establish a more sustainable relationship with food.

Hľadať rýchle odkazy

Príprava jedla

Varenie

Raňajky

Žehlenie

Akcie

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