Prepare in a few hours a good part of the weekly dishes, and leave everything ready to add fresh salads and grilled ingredients that will be ready in a matter of minutes.
If batch cookingseems like a good idea because you prefer to advance the bulk of the cooking work, but you need a more elastic system that fits what you want to eat each day, the Comidista Formula can become your best friend. You will only have to cook something grilled at the last moment or prepare a quick salad: the rest will be ready.
What does it consist of?
With this method you will get 10 complete meals that you can combine as you want, with most of the dishes already ready to eat minus some that require a short preparation that basically consists of cutting and dressing in the case of salads or cooking grilled or pan in the case of fish, chicken, tortillas, etc. We will also always have ready a spread and vegetable sticks to accompany it for those days when you are a little hungrier, for snacks or to turn it into a breakfast or snack accompanying a toast. Neither breakfast nor snacks are included in this formula, so add fruit, yogurt, avocado, oatmeal or more eggs to take at these meals.
How to organize for cooking
Although it may seem like a lot of movement of pots, casseroles and pans, in reality with a frying pan, a pot, a casserole and a saucepan you can do everything at a good pace, although if you have two pots working at the same time you can advance work. The quantities of this formula are designed for four people, if at home you are less you can, depending on what you care or not repeat menu, adapt the quantities or prepare less variety and freeze. Try and rectify the seasoning of the dishes while you are cooking and, in addition to having tasty dishes, you will refine the amounts of salt, herbs or spices that your recipes need every time you cook.
Read all the preparation instructions first to be able to fill the dead times with the shorter preparations, such as vinaigrettes, and wait a little for the preparations to temper a little before putting them in the fridge, since by preparing a lot of volume at the same time we can lower their temperature (except if it is very hot in your kitchen, In this case it is better to work the refrigerator than microorganisms).
How to organize to eat
If you normally eat out of taper, the simplest thing will be to resort at noon to stews, creams and dishes already prepared, and leave griddles and salads for the night. Salads or cooked vegetables can become a unique dish by adding a hydrate and a protein: below we will see some very simple examples of how to combine them (in case someone does not work the free method).
Stews such as chicken a la cazadora or chickpeas with mushrooms and prawns can be frozen if you want to consume them at the end of the week; We can prioritize cold creams – although they last well three days in the fridge in a tightly closed container – and leave the salads for later. The bonito will be tastier from the third day of rest, and it is beautifully preserved. Salmon, lamb and turkey can also be frozen just to get home, in this case the night before we will have to do a forecasting exercise and pass to the fridge what we want to have dinner the next day so that it thaws slowly. If we forget we can always do it with the microwave (always adjusting the weight to a minimum and turning it around in the process so that it does not cook somewhere).
We put legumes in the category of hydrates, although they are also a very good source of protein, due to their high satiating capacity: you can buy them already cooked -refrigerated, in a boat or cooked, if there are in your area- or make them at home. Although the latter may seem very laborious, if you cook a kilo every week you will get about 14 servings, which you can freeze to alternate flavors and textures.
THE DISHES
3 stews (for 2 servings per person, 6 in total, one already with hydrate incorporated)
- Chicken to the hunter
- Chickpeas with mushrooms and prawns
- Pickled bonito
3 preparations of roasted vegetables (5 servings in total)
- Peppers with roasted garlic vinaigrette
- Carrots with orange (by 2)
- Broccoli with soy and peanuts (by 2)
4 sources of hydrates (for 2 servings per person, 8 in total)
- Lentils with pickle vinaigrette
- Brown rice
- Whole grain macaroni
- Sautéed beans with jalapeno and cilantro slices
4 vegetable creams or quick salads to prepare at the moment (5 servings in total)
- Cucumber salad with soy and sesame
- Tomato salad with soft garlic vinaigrette
- Cold cream of spinach, yogurt and mint (by 2)
- Tomato and apricot soup with goat cheese
4 fast protein sources (4 servings in total)
- Cheese omelette
- Salmon
- Ribs or leg of lamb
- Turkey breast with garlic and lemon
1 spreadable (and its crudités)
- Bean spread with dried tomato in oil
Preparation
When you arrive from the purchase freeze the salmon, lamb and turkey, if they are not going to be used in the following two days.Turn on the oven at 180 degrees and put in it -in one or two trays- four peppers, a head of garlic wrapped in aluminum foil, 16 tender carrots opened in half along and in a little band two broccoli in florets and with the trunk in slices, seasoned with a mixture of soy sauce and mild oil in equal parts. Meanwhile, prepare a vinaigrette with 100 ml of virgin olive oil, 100 milliliters of orange juice and a tablespoon of zest of its skin, salt and pepper. Chop 100 grams of roasted and peeled peanuts, mix with a tablespoon of sesame seeds and set aside.While the vegetables are cooking, cut six onions into strips and brown them in a saucepan with a little oil and salt.We are going to prepare the spread: crush a kilo of cooked beans with a jar of dried tomatoes with their dressing -better if they are in olive oil-, about 75 ml of cold water and lemon juice to taste. If it is too dense, add a little more water. Cut two cucumbers, four carrots and a pepper on sticks to accompany: these crudités in a jar or tightly closed silicone bag will last well three days in the fridge; At that time it will be necessary to repeat the process with the rest to accompany the spread the rest of the week.Remove 1/3 of the onion as soon as it has some color but is still a little hard, and continue cooking the rest a little more.The carrots, broccoli and garlic will be ready in about 30 minutes: when we take the first ones out of the oven, still very hot, pass to a taper and season with the orange vinaigrette. Put the broccoli in another taper and season with a little more soy and oil and peanut mixture. When the garlic no longer burns, remove its meat, crush it with a fork and mix with four tablespoons of oil, salt, herbs and vinegar to taste. The peppers will take about an hour, when they are ready, cut them into strips, pit and season still hot.Remove half of the golden onion from the casserole and add 400 grams of mushrooms. Brown them for a few minutes, season and add 200 grams of fried tomato, 1.5 kilos of cooked chickpeas with their preservation liquid and 300 ml of fish broth. Bring to a boil for five minutes -if it is dry, add a little more fish broth-, remove a saucepan, crush it and return to the casserole. Add 500 grams of peeled prawns and let cook for three more minutes. Add two tablespoons of chopped parsley and ready.Sauté eight sliced carrots in a pan. Put half in the container where we have the least cooked onion and the rest to the most cooked. In a casserole, brown everywhere in a mixture of oil and butter two chickens cut as to make garlic, previously seasoned. Add the most cooked onion and carrot, two sticks of celery, 12 peeled tomatoes, seedless and chopped -they can be canned-, 150 ml of white wine and 150 of chicken broth (both can be replaced by water, although it will lose some flavor). Control after 30 minutes: if the chicken has released a lot of juice and the sauce is very liquid we can uncover the pot the last minutes of cooking to reduce. When tender, add more pepper and chopped parsley and you're done.In another casserole, brown in an oil background about 1.5 kilos of sliced bonito, floured -shake well to remove the excess- and seasoned. Brown at the same time a head of garlic cut in half, inside. Add the reserved onion and carrot, a tablespoon of peppercorns, a bay leaf, two branches of fresh or dried thyme, 200 milliliters of olive oil and about 300 of apple cider vinegar mixture and white wine or water, playing with both ingredients to balance the point of acidity that we like. Other flavorings such as mustard, citrus peels, fennel or seeds can be added. If the bonito is not covered, add more liquids (the ideal is to use a casserole in which it is a little tight). Cook over low heat for 15 minutes, store in a container where it is well covered by the pickle and refrigerate ideally three days before eating.Bring salt water to a boil and cook 500 grams of brown rice according to the manufacturer's instructions. Drain well and do the same with between 650 and 800 grams of whole grain macaroni.Meanwhile, prepare a vinaigrette with a chopped spring onion, pickles chopped to taste, 100 milliliters of oil, vinegar to taste, salt and pepper. Season with this 1.5 kilos of cooked lentils well drained and move to the fridge.Make a dressing based on chopped garlic to taste, two tablespoons of oil, another two of lemon juice and chopped parsley. Reserve.Prepare another vinaigrette with two cloves of garlic finely chopped -or to taste-, 60 milliliters of olive oil, salt, pepper and sherry vinegar or wine. In a couple of days the acid of the vinegar will have lowered the potency of the garlic. Prepare the last vinaigrette with 60 milliliters of olive oil, soy sauce and a tablespoon of sesame seeds.Peel and laminate four cloves of garlic and brown in a saucepan with a little oil. Add 1.2 kilos of well-drained beans, slices of pickled jalapeños to taste and turn for about 10 minutes. Add chopped cilantro -optional, it can be parsley- and save.Put in the glass of a blender 600 grams of ripe tomato without peduncle and chopped, 250 of pitted apricots, 100 of goat cheese type roll, 200 milliliters of cold water, vinegar to taste and pepper (if you have basil on hand you can put some leaves). Crush well, taste and if necessary, add salt -the cheese already gives you- and rectify the seasoning. Bring to the fridge.Blanch 800 grams of spinach for one minute in boiling salted water. Pass through cold water and reserve on a strainer, storing the cooking water. Crush the spinach with four natural yogurts, a clove of garlic, salt, pepper, about 12 mint leaves – you can change it for basil – and 400 milliliters of water to cook the spinach. Crush well and add if you want the juice of a lemon.To prepare the tomato salad, cut about 800 grams of seasonal tomato, season with the vinaigrette and if you want to add a handful of black olives and serve at the moment. For the cucumber, remove the tips and half of the skin to about 600 grams of cucumbers, cut in half lengthwise and make not very thin slices. Dress in advance so that the cucumber pickles lightly (if it is taken to work to eat, it can be seasoned in the morning; if it is for dinner we can do it an hour before and leave it at room temperature).Set the tortillas of two eggs with melting cheese to taste inside. The salmon can be grilled or simply cut into cubes and let marinate for a few minutes with the cucumber to take with a base of brown rice. We can paint the breast with the dressing a while before cooking it so that it takes its flavor, and the ribs only ask for a blow of griddle or pan over a cheerful fire, salt and pepper.Three examples for a daily menu
Menu 1
Food (in taper): Cold cream of spinach, yogurt and mint + chickpeas with mushrooms and prawns
Dinner (at home): Marinated salmon with cucumber, soy and sesame + brown rice + broccoli with soy and peanuts
Menu 2
Food (in taper and hungry): Wholemeal macaroni with crumbled chicken jacket as a sauce + carrots with orange + bean spread with dried tomato in oil and crudités
Dinner (at home, but in a hurry): Sautéed beans with jalapeño and cilantro slices + turkey breast with garlic and lemon + tomato and apricot soup with goat cheese
Menu 3
Food (in taper): Pickled bonito + brown rice + peppers with roasted garlic vinaigrette
Dinner (at home and hungry): Wholemeal macaroni and tomato salad with soft garlic vinaigrette (add a little more oil and some olives) + ribs or grilled leg of lamb + bean spread with dried tomato in oil and crudités
The shopping list
Fruit and vegetables
6 peppers, 4 heads of garlic, 32 carrots, 2 broccoli, 1 orange, 6 onions, 3 lemons, 7 cucumbers, 400 grams of mushrooms, 2 celery sticks, 12 ripe tomatoes for sauce (or 1.2 kg of canned chopped tomato), parsley, 1 spring onion, cilantro (optional), 600 g ripe pear tomato, 250 g apricots, 800 g spinach, mint, basil, 800 g tomato for salad.
Birds
2 small chickens (about 1.5 kg) or a very large one, 8 eggs, about 700 g of turkey breast fillets.
Fish
500 g peeled prawns, 1.5 kg sliced bonito, 4 salmon fillets (about 700 g).
Meat
About 800 g of ribs or leg of lamb sliced for the griddle.
Dairy products 100 g of goat roll, 4 natural yogurts, melting cheese to taste (about
150 g).
In addition
Soy sauce, olive oil, salt, pepper, sesame seeds, 100 g of roasted peanuts, 1 kg of cooked beans, 1 jar of dried tomatoes in oil and herbs, apple cider vinegar, sherry vinegar, 200 g of fried tomato, 1.5 kilos of cooked chickpeas, fish broth, chicken broth, white wine, peppercorns, Bay leaf, thyme, 500 g brown rice, between 650 and 800 g whole wheat macaroni, pickles, 1.5 kilos cooked lentils, 1.2 kilos cooked beans, pickled jalapeno slices, 60 g black olives.
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