Some time ago, the long vacation, the kitchen utilization rate soared, a lot of takeout party also had to personally cook, want to heartily sigh: cooking a meal is also too tired it!

Home all right slow and easy to prepare a table meal is okay, back to work after a tiring day at work, home but also open fire, after eating but also clean up ...... think here and clicked on the takeaway app.

01 ? Preparing to cook and cooking are actually two different things

Think about it and you'll realize that the most time-consuming part of cooking is the preparation. Meat taken out to thaw and then marinate, vegetables to soak and wash to get rid of pesticides and then finely chopped ...... stir-fry five minutes to prepare for two hours, before you start to discourage!

Can you skip these tedious steps in front of you and start directly from stir-frying every day?

Ins ? the.fub

People with fitness habits should be no strangers to Meal Prep. You plan a week's worth of balanced meals in advance, process them uniformly after purchasing, and store them in portions according to the amount of each serving. The Japanese housewife's "standing dish" is also similar reasoning, pre-made a few small dishes, at any time to use with the meal.

ns ? yunyanzcook.a

I usually purchase a week's worth of vegetables on Sunday, spend an hour or so doing the washing, cutting, and other rough stuff, and then refrigerate the ingredients from Monday through Wednesday, and freeze and store them after Thursday. On weekdays it takes about ten minutes to pull out a handled clean dish and give it a quick stir-fry.

02 Does preparing meals ahead of time destroy the nutrients?

At first I was concerned that frozen vegetables would be much less nutritious?

The dietitian's answer is: frozen vegetables other nutrients have little impact, mainly pre-processing process will lose some water-soluble vitamins; but in fact, the fresh vegetables heating cooking will also be lost, really eat into the stomach are not too much.

Weibo ? Fan Zhihong_Original Nutritional Information

While you can't process your own vegetables for half a year to a year like a sterilized production line, it's still possible to keep them for a week on a daily basis. It reduces the burden of cooking on weekdays, and many dishes that don't keep well in refrigeration don't go to waste.

But note that whether refrigerated or frozen, it must be thoroughly heated before consumption! So what exactly do you do to prepare meals with different ingredients?

03. 8 ingredients to prepare meals full program

#1. meat

according to the cooking needs, cut into meat, shredded meat and other shapes, such as chicken can be marinated in advance, and then divided into packages frozen each time you use it in advance of the move to the freezer to melt and then do.

△ Resident friend @AnneS: last night delivered a bunch of meat and vegetables, according to the recipe plan a good amount of small bags of packaging and freezing. Meat filling directly into dumplings meatballs meat buns, so that down the refrigerator capacity can be doubled, but also not easy to tamper with the flavor, and after the use of convenient ~

Ziplock bag: Ikea

Regardless of whether you do do not do the preparation of meals, meat is recommended to do the pre-processing. Thawed meat is prone to spoilage if you freeze it back again, so taking out just one serving at a time prevents the whole thing from thawing over and over again.

Photo by @honest

Freezer box: Yamada

#2. Fish, shrimp, and shellfish

A variety of aquatic products are similar to meat, and can be frozen and stored in a single portion, so that a variety of proteins can be rotated every day.

△ △ resident friend @BeFree: fish and meat are generally used PE dense bag according to the amount of a meal packed frozen, need to be taken out in advance, directly in the dense bag filled with water sealing thawing + cleaning, dry with kitchen paper put on the chopping board, not dirty pots do not need to extra wash pots sterilized, it's very convenient.

#3. cauliflower, carrots, mushrooms

This type of frozen vegetables in foreign supermarkets is actually very common. After washing and cutting, blanch them in boiling water and then freeze them, and there is no need to thaw them when you use them, just fry them directly in the pan.

△ resident friend @ if hand a period of time: fresh shiitake mushrooms, broccoli and so on wash clean slice, break small, blanch, divided into a portion of a plastic bag into the freezer, eat directly when cooking or fried. It takes a little more work all at once, but every time you cook afterward, it's easy and fast.

Image from my friend, @Seeing a Dull Knife

Visual portioning box: changsinliving

#4. Various leafy greens

I think the texture of leafy greens deteriorates when they are frozen, so I would recommend that they be washed and cut and kept refrigerated for up to 3 days. I do my meal prep by eating leafy greens first every week, and then eating freezable veggies on the next few days.

△ resident friend @ shrimp Ma Ma: leafy greens bought back immediately choose a good cleaning, drying a bit of water to put a ziplock bag, leaving a small hole upside down hanging up to filter water, filtered to not dripping water towards the bag blowing a breath and then sealing in the refrigerator. Blowing is to make the bag bulging, put the refrigerator will not press the inside of the dish, put more than a week are still fresh.

And a tip: leafy vegetables first wrapped in kitchen paper, and then sealed and refrigerated, which can absorb moisture to avoid composting.

#5. rice

You can cook a big pot of rice at a time and freeze it in portions. It's especially convenient to microwave one portion or use it in a stir-fry.

Ins ? maki.style

PP organizer: MUJI

#6. A variety of pasta, grains

Buns, buns, such as the regular frozen food need not be mentioned; corn, sweet potatoes can also be steamed in a pot, frozen, can be kept for a long time.

Another key point of storage is that all kinds of frozen food, it is best to mark or label the sealed bag to make a good date memo.

△ Resident friend @ Ga light small elephant: vertical storage, not up and down stacking, see clearly to take convenient, in order to prevent things become less "can not stand", bought three long thin storage box in the freezer drawer, can also play a role in the initial classification.

#7. Onion, ginger, garlic, millet pepper

Should many people have had a similar experience, onion put a few days on the dry, garlic without paying attention to the germination of ...... these Chinese food often prepared condiments chopped frozen preservation is really good and convenient!

△ △ resident friend @ Gang Gang today drinking: recently in order to go out less every time the vegetables are buying a lot, last night a one-time peeled two large bunches of garlic, put into a plastic bag rolled out, and then use the back of the knife to press out the prints of the freezer, frozen hard after breaking into pieces, a piece of a time, a piece of the fast life like a god!

Another small tip: frozen scallions, if thawed beforehand will become soft and rotten, directly from the freezer out of the use of good.

△ Resident friend @XinHai: The leftover milk storage bag from breastfeeding was utilized for waste, and it's so suitable for scallion flowers!

#8. Soup

What's even better is the convenient way to store soup base, and the lazy-friendly invention of the freezer ice compartment is really something you can't beat.

△ Resident friend @Raifzzz-: This disposable ice pack is really love. Before the sauce of beef soup cooled and filled, self-sealing, put in the refrigerator. When you want to use it, take two pieces, add some boiling water, is a bowl of beef soup base! Fish a noodle, cut a piece of beef, a small handful of green vegetables. It's as convenient as instant noodles.

Keyword: disposable ice packs

See here may be someone still want to say, too much trouble, takeout it does not smell?

I can't speak for others, I eat takeout is mostly "make do with a bite". I've been working on this for over a year, and I've lost 30 pounds, and so far I haven't had a rebound. （I'm not sure if I'm a good cook, but I'm a good cook, and I'm not sure if I'm a good cook.

Doing housework and losing weight are essentially the same, it's really not a matter of perseverance and self-discipline, but of getting started and maintaining inertia, as well as a little bit of a sense of achievement.

Finally, to summarize ? Today's Home Notes

- Purchase a week's worth of ingredients, and uniformly process and portion them out for stockpiling, so that you can refrigerate the first three days' portions, and freeze the next few days;

- Don't worry too much about nutrient loss from freezing, but make sure to reheat them thoroughly before serving.

Meal preparation tips

- Meat, fish cut, can be marinated in advance and then frozen in portions, thawed in the refrigerator before use;

- Cauliflower, carrots, mushrooms, and other vegetables blanched and frozen; leafy greens washed and chopped and refrigerated for about 3 days;

- Rice, pasta, couscous, a pot of steam at a time, divided into portions to be frozen;

- Accompaniment chopped frozen Direct access, soup filling freezer compartment.

Ikea Ziploc bags | YAMADA Freezable Crisper Box

PP Organizer | changsinliving Dispenser Box

Kitchen paper | Disposable Ice Bags

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