healthy eating

Batch Cooking Basics


Sticking to a healthy weight loss routine is never easy. A career, family, and other obligations make it tough to prepare natural, nutrient rich meals with fresh ingredients everyday. The trick is to never cook just one meal. The trend of batch cooking or batch prepping has caught on in recent years for good reason. Cooking several healthy meals at once and storing the leftovers make diet adherence much more convenient. Finding the time to cook every single day in today’s world is unlikely, but once or twice a week is more than doable. Choose one day on the weekend and one night during the week after work instead of watching TV. Using this method makes most the week full of easy grab and go meals that can be mixed and matched.

Below are a few batch cooking ideas that can make healthy living and weight loss easier.

1.       Cook several pounds of meat at once. Crock pots or just broiling can be really helpful tools.

2.       Stir fry a bunch of your favorite vegetables together.

3.       While everything is else is cooking, turn on a rice maker and make a lot of rice, roast a bag of potatoes or sweet potatoes, and/or hard boil a carton of eggs.

Basically cook what you cook normally, but just cook more of it. Tinker with the seasoning to switch up the meals each day. Also keep in mind most foods freeze and later defrost really well.

Eat Brussels Sprouts Even If You Despise Them

I know it’s not the most loved vegetable in the world, but brussels sprouts have health benefits that make them well worth adding to your diet. Cruciferous vegetables like cabbage, broccoli, cauliflower, and brussels sprouts are very nutrient dense. Brussels sprouts have a good amount of antioxidants, folic acid, protein, iron, potassium, vitamin C, and fiber. My recipe below has great anti-inflammatory and immune boosting properties.

First cut the stocks off of the ends of the brussels sprouts. You can also chop the brussels sprouts in half if you would like to cook them quickly on a pan. Put the brussels sprouts in a large gallon ziplock bag and add garlic, onions, fresh thyme, and olive oil. Then zip the bag tightly and shake until everything is evenly covered. Let the bag sit for 10 or 15 minutes, so the brussels sprouts to absorb the herbs. Cook them in the oven for about 30 minutes at 400 degrees. I suggest turning them over at the halfway point to cook them evenly. Using a layer of parchment paper will save a lot of time later when you're cleaning the baking sheet.

This recipe can be improved with a combination of cayenne, turmeric, ginger, mustard seed, basil, and of course salt. If you’ve had brussels sprouts in the past that you thought tasted disgusting, I highly recommend trying this recipe. You may change your opinion about this vegetable. 

Another tip: It’s a lot faster and easier to make this recipe if you have someone to be your “sous-chef.” You could probably even get your kids involved pulling apart the garlic cloves and pulling fresh thyme off of the stems.