Food prep truly is the foundation to our health. Whether you work from home, an office or are at school/university, a certain amount of preparation is critical if we are to make healthy choices. Without it, we are likely to reach for the convenient option, the takeaway shop near the office, the food delivery app, or scrounge together some snacks from the pantry. Not prepping properly can also lead to over-eating, because you get home famished, making a proper meal seems so far off when you have nothing prepped, so you reach for anything and everything before making a proper meal. Sound all to familiar? It doesn’t have to be.
Let’s get prepped!
Sure, we can go overboard here… you can have 5 lunches pre-portioned, a snack, a healthy treat, dips, dressings, and grains all soaked and cooked up. However this “go-hard” strategy, is likely unsustainable. What we want to set up is a solid routine that you can adhere to week after week. You can rotate the varieties e.g. swap from broccoli to Brussels sprouts, brown rice to quinoa etc. each week, in fact, I encourage you to, in order to obtain a broader spectrum of nutrients, but the principles are simple. I will list the 5 non-negotiable, and add on a few “additionals”, should any of them jump out at you and you have a little extra time.
- Buy and wash/dry a big bag or two of spinach – Easy! Put it in a large glass Tupperware and store it in the fridge. It can now be added to smoothies, salads and cooked meals with ease. I buy 1kg for Mike and I. Why? High in vitamins such as A, C, E and some Bs as well as minerals like magnesium, zinc and calcium, chlorophyll-rich spinach also provides additional fibre as well as the added benefit of alkalising our bodies.
- Roast a BIG tray of Cruciferous & starchy veggies – I like to choose three options such as 1 x head Broccoli, 1 x head Cauliflower & 3-4 medium Sweet potatoes. Other cruciferous options are Brussels sprouts, kale, bok choy, cabbage. Starches include: potato varieties, beetroot, turnips, parsnips, peas, pumpkin, organic corn. Why? Because a serving of cruciferous vegetables a day is healthy to support our liver and detoxification pathways as well as being anti-inflammatory and anti-carcinogenic. Starch is a satiating, delicious way to amp up our fibre and feed the friendly bacteria in our gut which in turn produces butyrate (beneficial and important to the colon).
- Boil 1-2 cups dry gluten-free grains – Quinoa, brown rice, amaranth, teff, millet, buckwheat, 100% buckwheat soba or rice noodles… these are WHOLE grains. Whilst refined grains are stripped of most of their nutrients, these beautiful grains are full of fibre, minerals, phytochemical, vitamins and amino acids. Do not be afraid to consume. For any digestive issues, try soaking them overnight, draining and then cooking in fresh water. Why? Grains assist with brain function, fat metabolism, energy production and tissue repair.
- Stock up or cook legumes – Lentils, chickpeas, kidney beans, black beans, cannelloni beans are always in my pantry. I buy organic, no-salt-added varieties that have no preservatives or nasties. Be sure to wash them thoroughly in a strainer, until all bubbles disappear, to avoid bloating. You can also soak dry legumes and then drain and cook them yourself. Why? As well as possessing the benefits of other starches as stated above, they are loaded with protein, are low GI and help to balance blood sugar and appetite, and are choc-full-of antioxidants and fibre to promote good digestion, heart health, and prevent cancer.
- Make a batch of salad dressing – This ensures putting together a salad is easy and tasty in a pinch. Why? Because store-bought ones are generally full of preservatives, additives, and unnecessary salt and sugar. These have incredibly beneficial ingredients such as apple cider vinegar, lemons, miso, tahini, spices etc. that only bring you more health, not empty calories!
- Almond milk – for your smoothies and chai teas/latte’s – use the pulp in bliss balls too!
- Dip – hummus, pumpkin or beetroot hummus, pesto, cashew coconut pesto or cashew cheese are my go-to’s… for snacks with seed crackers or carrots/capsicum sticks, or a scoop onto a salad or pasta.
- Bliss balls – for healthy snacks and those sweet-cravings.
- Bircher muesli, chia pudding, breakfast cookies or breakfast loaf – breakfast on the run made simple/bread replacement.
- Raw chocolate – the perfect clean dessert.
- Broccoli Soup or Tomato Soup – even in the warmer months, there is nothing healthier or more satisfying then a big mug of soup as a snack, or a big bowl topped with crispy chickpeas as a main meal!