Most of the workers eat by ordering takeaways on a daily basis
It can be said that the life of the hit worker is given by the takeaway brother
But eating too much takeaway will also be tired
(Image source: soogif)
What about self-catering?
Tired from work for a day
I have to go grocery shopping after work
When you go home, you have to fire
After eating, you have to clean up
……
Thinking of this, we silently opened the takeaway app
In fact, cooking doesn't have to take a lot of time
Today I would like to give you a way to greatly improve the efficiency of cooking
- Prepare meals in advance
It is to buy vegetables and pre-process ingredients to be completed on weekends
By weekdays, it takes less than 30 minutes to actually get out of the pan
Without further ado,
Immediately offer a practical one
【Weekday Meal Preparation】Planning Guide
We who choose A continue, and those who love life also come together
1. Write the menu for the week in advance and make a shopping list
After eating and drinking enough on the weekend, is it full of love for life?
Take 15 to 30 minutes to plan ahead for the next week's recipe: what to eat at each meal, and what to expect. Then count the quantity of each food and make a shopping list.
Take the shopping list to the wet market or supermarket, "fast and accurate" to buy it, but also avoid blind wandering around.
2. Food is diverse, with more than 25 kinds of food per week
In order to meet the nutritional needs of the body, food is best as "miscellaneous" as possible. In addition to cooking oils and condiments, an average of more than 12 foods are eaten per day and more than 25 foods per week.
Chicken, duck, pig, beef, fish, seafood and other meats can be served in turn, with an average of more than 3 kinds per day and more than 5 kinds per week.
You can take turns "floping" different vegetables, algae and fruits of food. The number of such food varieties averages more than 4 per day and more than 10 per week.
In terms of staple foods, don't just eat refined rice noodles, but also eat some whole grains and miscellaneous beans, which not only have a lower blood sugar production index than refined rice noodles, but also provide more B vitamins, minerals, dietary fiber and other nutrients. The number of food varieties of cereals, potatoes, and miscellaneous beans averages more than 3 kinds per day and more than 5 kinds per week [1].
3. Eat foods that are intolerant to storage first
What to eat first, what to eat later, there is also exquisiteness.
For example, leafy vegetables are not suitable for cryopreservation, and it is best to eat them from Monday to Wednesday; after Thursday, you can choose frozen vegetables. In order to maintain the flavor, all kinds of fresh seafood must be eaten as soon as possible, especially in the summer.
Food prepared in advance, because it has not been cooked and processed for a long time, but also in and out of the refrigerator many times, is easily contaminated by bacteria, making the food spoiled and deteriorating, and easily causing health problems.
Therefore, in the process of preparing meals in advance, cooking to eating, we must work some details to ensure food safety.
4. Quickly cool food
In order to avoid food being invaded by bacteria at room temperature, food is generally refrigerated or frozen in the refrigerator within two hours after returning from buying vegetables or cooking.
For quick cooling, cooked food can be spread out in shallow dishes and immediately placed in the refrigerator.
5. Remember the storage time
Processing large quantities of food at once will inevitably forget the time when some food is stored in the future, so it is easy to eat expired food.
Therefore, it is recommended to put a label and date on the outside of the plastic bag or crisper box containing the food.
6. Safely thaw food
Frozen food is thawed in the refrigerator freezer area instead of being thawed naturally directly at room temperature. If you want to thaw quickly, you can immerse your food in cold tap water and change the water every 30 minutes until the food melts.
7: Heat thoroughly before consumption
For meals prepared in advance, be sure to heat thoroughly before serving. For example, after thawing meat, the internal temperature reaches at least 75°C to kill most bacteria [5].
(If you are in a hurry, look directly at the following figure [4])
1. Meat
Cut the meat into chunks or strips, for example, chicken can be marinated in advance, according to a portion, divided into several portions, put into a crisper box or plastic bag.
The first thing you eat can be put in the refrigerator and stored for about two days.
After eating, you can put it in the freezer and thaw it in the refrigerated area in advance before use.
If you want to cook faster, you can also cook the meat in advance. For example, if you like to eat stir-fried meat dishes, you can cut the meat well, add seasonings, put it in the oil pot and fry it, wait for the meat to change color, and then divide it into small portions for refrigeration and freezing.
Directly cooked meat is safer to re-freeze and can be stored for more than one month [2].
When cooking on weekdays, you only need to steam, put it in the soup and cook it, or mix it with vegetables and stir-fry it, which is much easier to handle than raw meat.
2. Vegetables
Vegetables are frozen, which can extend the storage time.
However, the taste of green leafy vegetables will become worse after freezing, it is recommended to wash them first, remove the inedible parts, put the basket in the natural air drying, and then wrap it in kitchen paper, put it into a ventilated plastic bag, and then put it in the refrigerator for refrigeration.
This maximizes the shelf life of leafy greens. However, it is not recommended to leave it for too long, and it is best to eat it in 2 to 3 days.
In general, vegetables that contain more fiber or are accustomed to cooking in the form of stewing, stewing, etc., are stored by freezing, which can greatly extend the storage time [3].
For example, fresh peas and tender fava beans can be peeled out, blanched for 2 minutes, drained and packaged in the freezer, and stored for 12 months at -18 ° C below.
Broccoli can also be selected as a small flower, blanched for 2 minutes, fished out and drained, drained and packaged in a freezer to freeze, can be stored for 9 months.
In addition to the corn cob, other vegetables do not need to be thawed, and can be cooked directly [4].
3. Staple food
White rice, mixed grain rice, steamed buns, flower rolls, bean paste, etc., can be steamed at once, cooked several meals, and then divided into several portions, and the amount that can be eaten within two days is placed in the refrigerator, and the others are put into the freezer, which can be stored for more than 4 weeks [2].
Steam it when you need to eat it or heat it in the microwave.
4. Seasoning
Onions, garlic, millet and pepper are the materials in the kitchen that turn decay into magic, but they are not very durable, and they are dried and broken without paying attention.
Freeze it and leave it for a long time! Washed and dried, chopped and frozen, and taken as needed, it is really convenient!
Cooking is a coordinated task
Understand these basic common sense
You can plan ahead and allocate time reasonably
Take time off on weekends to prepare your meals
If you want to make a meal on weekdays, it will be very simple and fast
But the whole process must pay attention to food safety
(If you really don't have time, you can also buy a pre-made food refrigerator to stock up on)
Have you learned?
Start trying it this week!
bibliography
[1] Dietary Guidelines for Chinese Residents (2016)
[2] "My Healthy Kitchen Fan Zhihong on Food Safety in the Kitchen" Fan Zhihong. Chemical Industry Press
ZHANG Ao. There is a new method for quick-freezing and preservation of fruits and vegetables[J]. Farmer Science and Technology Training, 2010.
[4] "DK Fresh Food Preservation" [English] Suzanne. Steele. China Light Industry Press
[5]https://www.healthline.com/nutrition/how-to-meal-prep#food-safety
Editors: Ye Zhengxing, Wu Jiaxiang, Zhang Liang
Proofreading: Wu Yihe | Typesetting: Li Yongmin
Operation: Han Ningning | Coordinator: Wu Wei