Batch Cooking weekly menu for the week of January 9-13

I will share a secret. I use the peeler less and less. Potatoes, carrots and parsnips from the supermarket are so clean you just have to wash them. And also, say those who know, in the bark are the vitamins.

Especially if I’m making vegetable soup, shredded salad, or pasta sauce, the extra paperwork of peeling seems like a simply unforgivable waste of time (and nutrients).

However, when I make chicken soup, for example, I like that there are bits of carrot or potato visible. And of course, in these cases, aesthetics are important. So, I use one of the two or three peelers that wander around the various drawers in my kitchen.

Much of the fiber and vitamins in foods are found in the skins of potatoes

Getty Images/iStockphoto

Also, for example, when I use beets, I like to see their iridescent shades in the pulp (like a distant planet, my son once said). And to get slices of parmesan, or peel an apple to make a cake.

In short, do not throw your peeler in the trash because a man who writes in the vanguard He says he uses it less and less. In fact, you can use it this week to cut fennel for the Monday lunchtime salad.

This week’s menu begins with #meatlessMonday and also includes two servings of fish, three of legumes, plenty of fruits and vegetables and at least one vegetarian option per day. Get out your peeler, and all your other utensils and get cooking!

Monday

Breakfast: oatmeal with raisins

Food: Oriental white and red bean salad with fennel and steamed broccoli

To taste: Fresh fruits

Having dinner: Pumpkin curry with cream

Tuesday

Breakfast: ham toast

Food: Baked sea bass with ratatouille potatoes

To taste: Dried fruits

Having dinner: Cauliflower gratin with caramelized carrots

Wednesday

Breakfast: Yoghurt with fruits and muesli

Food: Fresh fruits

To taste: Sweet Potato Pork Loin with Carrot and Beet Salad

Having dinner: Potato omelet with salad

Thursday

Breakfast: “Pa amb tomàquet” and cheese

Food: Lentils (with or without chorizo)

To taste: Dried fruits

Having dinner: Hummus with pita bread and vegetable sticks

Friday

Breakfast: Eggs as you like

Food: Baked sardines with ratatouille potatoes

To taste: Fresh fruits

Having dinner: vegetable coke

Shopping list (For 4 people)

Dairy products

2 liters of whole milk
1 liter of yogurt
150 grams sliced cheese such as Muenster or Gouda
Butter without salt

Jars and packaging

30 grams of raisins
30 grams of muesli
250 grams of rolled oats
1 jar of white beans
1 jar of red beans
2 cans of lentils (or 200 grams of dried lentils)
1 small pot of hummus

Vegetables

1 broccoli (medium)
1 cauliflower (medium)
1 fennel bulb
1 medium pumpkin
3 onions 1 and ½ kg of tomatoes
4 sweet potatoes
6 carrots
1 kg of potatoes
4 eggplants
3 bell peppers
2 beets
4 or 5 stalks of celery
1 piece (about 3 cm) of fresh ginger
3 cloves of garlic

Pastry shop

1 kg sliced Galician/farmer’s bread
1 bag (6 pieces) of pita bread

butcher’s shop

600 grams of pork loin

delicatessen

100 grams of ham
50 grams of chorizo (optional)

Fish shop

4 fillets (about 600 grams) of bass
1 kg of fresh sardines

ready

2 potato tortillas. You can make them at home with this recipe (ingredients are not included in the list)
½ kg of coca paste or you can make it at home with this recipe (ingredients are not included in the list

seasonings and more

12 eggs
2 tablespoons of flour
Olive oil
Sesame oil
Black sesame (or toasted)
Sugar
Salt
Pepper
curry powder
Oregano
Thyme
Laurel

Step by step

Cooked preparations (180°C):

On 2 baking sheets, prepare 2 “beds” (for the sea bass and the sardines). Place 3 sliced potatoes in each, 2 sliced onions, chopped parsley, salt and olive oil.
Bake for 40 minutes. If possible, you can cook at the same time with the loin and the vegetables for the coca.
Meanwhile, clean and season the fish with salt and a pinch of pepper.
After 40 minutes, take the “beds” out of the oven and place the sea bass in one and the sardines in the other (you can also prepare them with this recipe).
Bake for an additional 20 minutes.

Horizontal — Sardines in the oven

Third

Season the loin with a mixture of salt, oregano and olive oil.
Place it on a baking sheet with the fat side up.
Chop the sweet potatoes and place them around the spine.
Bake for 50 minutes.

Brush 2 aubergines, 2 onions and 2 peppers with olive oil and place them in an oven or a fireproof plate.
Bake for 60 minutes.
Remove the eggplants, onions and peppers from the oven.
Take the pulp from the aubergines with a fork, peel the onions and deseed the peppers.
Store each in separate containers or bags in the fridge until you’re ready to make the vegetable coke.
You can now make the vegetable coca taking advantage of the fact that the oven is on and keep it in the freezer until Friday evening to heat it up. Or, if you prefer, you can prepare it fresh the same day you are going to eat it, taking advantage of the fact that you already have the vegetables. Don’t forget to season it with salt, minced garlic, olive oil and a hint of oregano.
Remember that you can buy the dough ready or make it at home with this recipe.

Coca de recapte with escalivada and smoked sardines

Anna Casanova

Preparations with stir-fry:

Prepare a sauce with 1 onion and the peeled and finely chopped ginger.
When the onion is transparent, add the peeled and chopped pumpkin.
Add 1 liter of water and boil until the pumpkin is tender.
Season with salt and 1 tbsp curry powder.
Switch to pymer or blender.

Prepare another stir-fry with the onion, garlic and celery.
Add 1 carrot and 1 potato, to prepare the lentils.
If they come from a boat, wait until the carrot and potatoes are partially soft.
Add ½ liter of water or broth. Don’t forget that you can make them with or without chorizo, according to your desires.

Lentils in the garden

Getty Images/iStockphoto

Fire preparations:

Prepare the potato tortillas as usual or by following these ideas from Gipsy Chef.
Allow them to cool before storing in an airtight container in the refrigerator.
If you purchased them ready-made, proceed to the next step.

Cut 4 carrots into slices of about ½ cm.
Gently sauté them in 2 tbsp butter and 1 tsp sugar until soft and shiny.

On Monday morning, cook the oatmeal in 1 liter of milk for 10-15 minutes.
Add the raisins, a touch of sugar or agave, and you can season with a touch of cinnamon.
If you prefer, you can also take it raw, like a cereal box.

Microwave preparations:

Chop the garlic cloves, 2 onions, 2 eggplants, 2 peppers and the tomatoes to prepare a microwave ratatouille.
You can season it with oregano, thyme and rosemary. Once ready, divide it into 2 portions, one for Tuesday’s meal and the other for Friday’s.

Take the broccoli florets and cut the stem into small cubes.
Place it in a glass bowl, add 2 tablespoons of water and microwave covered for 5 minutes on full power.
Take it out of the microwave and season with salt, black sesame, a pinch of mirin and sesame oil.

cold preparations

Put the red and white beans (drained) in a bowl
Add 2 diced tomatoes and the fennel head cut into thin strips.
Season with lemon, salt and olive oil.
You can store this salad for up to 2 days in the refrigerator.

You can cut the vegetable sticks for the hummus (bell pepper, cucumber, carrot, celery) a few days before and store them in the refrigerator in an airtight bag. Or cut them just before serving.

Recommendations for successful batch cooking

Use airtight containers to store your dishes

Take advantage of the oven to cook large quantities

Use creativity. Prepare large quantities of the same food and serve it in different ways throughout the week

Allow food to cool to room temperature before putting it in the refrigerator

The microwave, blender and freezer are your allies. Take care of them!

Do not worry about the recipe, but about the nutritional balance. If your meals contain protein, fiber, and a good amount of fruits and vegetables, you’re on the right track.