Meal Prep Cookbook For Dummies. Wendy Jo Peterson
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to do it
Get inspired by your local, in-season produce or protein deals at your favorite market. Create a meal plan that accounts for a protein, vegetables, and add a starch. From here, you can do partial prep for the week and pull together a quick meal. Having a well-stocked pantry is essential with this type of meal prep!
Who it’s for
If you like to create meals from bargain buys or seasonal produce, if you get a community supported agriculture (CSA) box or you have a vegetable garden, if you buy meat in bulk and need to work through it in your freezer, or if the idea of this simple formula (protein + veggies + starch) appeals to you, this method is for you. Head to Chapters 16, 17, and 20 for recipes to start with.
Hammering Out “Build-Your-Own” Bars
Salad bars, potato bars, pizza bars, taco bars, sandwich bars … maybe meal prep in your house needs to speak to many different taste buds. If this is the case, creating a “bar” is a great approach.
How to do it
Let your family members build their own meals. Plan out your favorite toppings, prep them in separate containers for the meal, store them, and pull them out to serve. This can be the ultimate family-style dining experience. Taco bars, salad bars, and potato bars are my family’s favorites for the week. Roasting potatoes in advance or using the microwave can make this bar come together quickly.
Who it’s for
Creating bars can help win the war with picky eaters. As a dietitian and a parent, I encourage you to let go of the dinnertime battles and empower your kids to serve themselves what they want to eat. We follow Ellyn Satter’s (www.ellynsatterinstitute.org) Division of Responsibility, which means parents get to decide what will be served, when, and where, and the kid gets to decide if they eat and how much. I recommend always serving something they like on the “bar” but letting go of any other battles around the food after that. There’s a lot of sound research out there supporting the Division of Responsibility. If you have a picky eater, head to Ellyn’s website for added support! Now, “bars” don’t require recipes, but if this sounds like you, head to Chapters 16 and 17 for baked potato and seasonal salads inspiration!
HANDLING PICKY EATERS
When meal planning, consider everyone who eats with you. If you have a picky eater in the house, consider offering at least one to two food items that you know they’ll eat, but continue to serve other options, as well. For example, if your picky eater likes apples, peanut butter, and yogurt, make sure you have two of those offered at the table for each meal. When you take the time to plan and prep for the week, make sure that meals fit the tastes of your family. You can also remove a lot of unwanted arguments and pressure around the table and mealtimes.
Get kids involved in the meal planning and preparation for the week. Even if a picky eater won’t eat the food, it’s okay for them to help prep it. Kids are far more capable than we realize. Have them help with making yogurt parfaits or overnight oats. Let them build their own salad in a jar — even if it’s nothing but bacon and ranch! The more they’re exposed to new foods, even by touching the foods, the better!
Chapter 2
Knowing Which Supplies You Need
IN THIS CHAPTER
Having the right tool for the job can really help save time and energy when meal prepping. You may already have on hand some tools; others you may need to buy. Assess your kitchen and see if you have the storage space for some fancier items. A cluttered kitchen will leave you less inspired to cook, so skip any unnecessary tools and stick to the basics.
Must-Haves: Tools You Need for Meal Prep
When you’re committed to meal prep, certain tools are just a requirement. The following sections cover those tools you need to meal-prep with ease.
Chef’s knife
A chef’s knife is an all-purpose knife, perfect for slicing and dicing vegetables, chopping meats, or chopping nuts. A 6- or 8-inch version is a great tool to have on hand, especially as your knife skills improve (see the nearby sidebar). For most home kitchens, a mid-priced knife is good enough. Many great brands are out there, from Wüsthof (www.wusthof.com) to Henckels (www.zwilling.com/us/henckels-international/cutlery).
SHARPENING YOUR KNIFE SKILLS
Learning how to hold and work a knife can make you much more efficient in the kitchen. In culinary school, knife skills are always taught within the first week and emphasized throughout all courses. The following photo shows how to hold a knife. In order to have a stable grip on a chef knife, grip the handle and inch your hand up toward the blade. Your thumb should be on the metal part of the blade, and your index finger should be gripped over the top of the knife. If you just hold the handle, the knife isn’t as stable and can slip.
Photograph by Wendy Jo Peterson and Geri Goodale
Learning how to cut foods evenly helps with aesthetics but also with improved cooking times. Here are some popular cuts referred to in cookbooks, including this one (see the following photograph for what the cuts look like):
Julienne (top left): Also referred to as matchsticks, these are narrow strips that are the same length and width. A thicker julienne cut could be referred to as a bâtonnet.
Chiffonade (top right): This is when you roll up greens, like basil or kale or spinach, and do thin cuts to give a shredded appearance.
Brunoise (bottom left): This is a tiny dice. Typically, you start with the julienne cut and then do a small dice from the narrow strips. These create uniformity in salads or soups.
Dice (bottom right): Small, medium, or large diced items are squared pieces that are of equal size.
Rounds (bottom middle): From carrots to cucumbers, slicing rounds is keeping the round shape, but slicing of equal thickness.
Photograph by Wendy Jo Peterson and Geri Goodale
Be sure to keep your knives sharp. A sharp knife is less likely to cause an accident than a dull blade. A dull blade can slip with pressure, possibly causing injury.