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Comidista October formula: flexible batch cooking to cook one afternoon and eat all week


Highlights: Comidista October formula: flexible batch cooking to cook one afternoon and eat all week. 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 cooking isn't your thing, you can stick around too: we have plenty of simple, healthy, and tasty recipes that can work on their own, too.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.

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 cooking seems 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, make an omelet, open a can of preserves or prepare a quick salad: the rest will be ready. If batch cooking isn't your thing, you can stick around too: we have plenty of simple, healthy, and tasty recipes that can work on their own, too.

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. Some require a short preparation, which basically consists of cutting and dressing in the case of salads or cooking on the grill 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 seasonal fruit, wholemeal bread, fresh cheese, natural yogurt, avocado, oatmeal flakes or more eggs to take in the morning: the spreads that do enter the menu – as an extra for those days when you are hungrier – can also help you in this daily meal.

How to organize for cooking

Now that the temperature allows it, we will use our best ally again to prepare a lot of food at once: the oven -and its two trays-, which in a short time will help us to have ready the vegetable garnishes, the sweet potatoes, some ingredients of the cream and the loin (which is not exactly a stew but fulfills the same function in our menu). We will also need a couple of pots or casseroles -by preparing all the onion and garlic sauce at once we will save time and space- and a little organization.

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. Do not be frightened by the amount of some ingredients on the shopping list: three kilos of yellow onion may seem like a lot, but between four people in a week they are quickly ventilated between stir-fries, vegetable creams and roasted side dishes. 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. If it is very hot in your kitchen, it is better that the appliances work than the microorganisms: lower the temperature a couple of degrees to the refrigerator for two or three hours, setting an alarm so that you do not forget to return it to its usual position.

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).

Many of these dishes can be frozen if they are going to be consumed at the end of the week: both loin and lentils are perfect for this, as are brown rice, chickpeas or roasted peppers. In other cases, such as cauliflower or vegetable cream, which contains potatoes, the texture will change. We can fix it: in the first case, giving it a pan blow over a cheerful fire with a little oil so that it browns on the outside – the air fryer, is perfect for this – and in the second bringing to a boil or giving it a couple of minutes with the mixer so that the potato recovers its original texture. You can also replace the potato with turnip, which in addition to passing through the freezer without any change will result in a lighter cream.

Salmon and turkey – already seasoned with garlic and parsley – 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 (adjusting the weight to a minimum and turning it around in the process so that it does not cook somewhere). In the case of prawns -or prawns, whatever we have more at hand-, buying them frozen will considerably cheapen the shopping list, and save us the work of peeling them.

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.


3 stews (for 2 servings per person, 6 in total, one already with hydrate incorporated)

  • Baked pork loin with apple and onion
  • Stewed lentils with chicken and carrot
  • Prawns with cherry tomatoes and corn

3 cooked or sautéed vegetable preparations (5 servings in total)

  • Roasted pepper with walnut vinaigrette and honey
  • Roasted pumpkin and onion with tahini and lemon (by 2)
  • Cauliflower with curry (by 2)

4 sources of hydrates (for 2 servings per person, 8 in total)

  • Beans with red onion vinaigrette
  • Brown rice
  • Roasted sweet potatoes
  • Chickpeas sautéed with parsley

4 vegetable creams or quick salads to prepare at the moment (5 servings in total)

  • Arugula, pear, gorgonzola and walnut salad
  • Tomato salad with cucumber, peach and feta
  • Cream of spinach, potato, leek and yogurt (by 2)
  • Grated carrot with yogurt, paprika and cumin sauce

4 fast protein sources (4 servings in total)

  • Omelette
  • Salmon with lime, soy and chili
  • Turkey breast with garlic and parsley
  • Sardines -or mackerel, or melva, or bonito- canned

1 spreadable (and its crudités)

  • Hummus with walnut pesto


  • When you arrive from the purchase, freeze the salmon and turkey breast -filleted and seasoned with a mixture of a level tablespoon of minced garlic, a generous of parsley and two of oil-, if they are not going to be used in the following two days.
  • Cut two cauliflowers into florets and their trunk into pieces of about 1.5 centimeters. Season with curry, oil, salt and a little lemon juice, put in a container suitable for baking and let marinate for a while.
  • Turn on the oven at 190 ° C and put in one of the trays four medium peppers and eight sweet potatoes of ration -about 150 grams each- (or four large).
  • On the other tray, in a container suitable for oven -on top we will put a piece of loin of approximately 1.2 kilos, to calculate the size-, put three onions and three chopped apples, salt and pepper, add a little oil, a splash of white wine and take to the oven.
  • On the same tray, bake the curry-marinated cauliflower (in another bowl or on the tray itself, on baking paper).
  • Peel and chop six onions. Sauté in a pot 10 cloves of garlic laminated with a background of oil and as soon as they begin to take color, add the onion, salt and give a few turns. Cook over medium heat until onion golden brown.
  • Meanwhile, crush with a food processor or a blender 800 grams of chickpeas, 100 of grated cured cheese -if we have a powerful robot you can chop there instead of grating it-, 60 milliliters of olive oil, the juice of a lemon, about 16 basil leaves, 100 grams of walnuts and 75 milliliters of ice water. Process until a fine texture is achieved, adding more cold water if necessary. Cut two cucumbers, four carrots and a red pepper into sticks to accompany: these crudités in a jar or silicone bag tightly closed will last well three days in the fridge; At that time it will be necessary to repeat the process to accompany the spreadable the rest of the week.
  • Prepare a vinaigrette with 250 milliliters of olive oil and vinegar to taste, salt and pepper. Stir well and mix 800/<> of the vinaigrette with two chopped red onions. Take a container with <> grams of cooked white beans washed and well drained, try in case salt or pepper is missing and take to the fridge.
  • After 20 minutes, turn the peppers and sweet potatoes and stir the cauliflower and onion with apple. Put on top of the latter the pork loin smeared with oil and seasoned with salt, pepper, thyme and rosemary with the fat part down. Cover with aluminum foil and return to the oven.
  • Separate 1/4 of the remaining vinaigrette and mix it with a tablespoon of honey and 12 halves of chopped walnut. Reserve the rest to dress the salads of the week.
  • When the onion is golden brown, remove 800/<>. Leave the remaining third in the casserole, add a little more oil and put <> grams of cooked chickpeas. Sauté everything together for a few minutes, season to taste and add two generous tablespoons of chopped parsley. When it no longer burns, move to a taper and take to the fridge.
  • Pass a water to the pot of chickpeas and return half of the reserved sauce. Add 600 grams of cherry tomatoes, raise the heat and turn them over for three minutes. Add a splash of white wine and let it evaporate for about five minutes. Add 400 grams of drained corn and turn for two more minutes. At this time some tomatoes will have been broken and mixed with garlic and onion, making a kind of sauce. It is time to add 800 grams of medium thawed prawns and cook three more minutes. Remove from the casserole quickly so that they do not overcook and, at the time of eating, reheat gently.
  • After about 35 or 40 minutes since it entered the oven, the cauliflower will be ready. Peppers and sweet potatoes can take a little longer, up to an hour.
  • When removing the cauliflower, turn the loin up, leave the fat part up and water it with the juice that is in the tray. Return to the oven, this time without paper, for 20 more minutes. After this time, remove and let stand for at least 15 minutes before cutting it into two halves (if you are going to fillete at the moment, wait a while longer).
  • Pass a water to the pot where we have cooked the lentils and put the remaining sautéed onion. Add about 600 grams of carrots -if they are small, sliced; if they are large, cut lengthwise in half and then quartered and then chopped-, 600 of greenish or brown lentils, 150 of fried tomato, eight chicken thighs with bone and cover with cold water up to two fingers above the solids. Bring to a boil over low heat and cook until the lentils are tender: the final time depends on whether they are of the year or older, you have to try and also watch if you have to add more water (always cold).
  • When there is space in the oven, put a pumpkin open in half of about 1.5 kilos of weight with the skin down, six whole onions, two large leeks and three medium potatoes (about 400 grams). Turn leeks, potatoes and onions after 15 minutes. The potatoes and leeks will be ready in about 45 minutes in total, the onion and pumpkin can take up to an hour (if they are not completely done nothing happens, then we will boil them).
  • When the peppers no longer burn, peel them, remove the seeds and season with honey and walnut vinaigrette. Let temper and take to the fridge.
  • Also store in the fridge when the sweet potatoes and cauliflower are no longer hot.
  • Bring a pot with salt water to a boil and cook 500 grams of brown rice according to the manufacturer's instructions. Drain, temper and to the fridge.
  • Transfer the lentils to the containers in which we are going to store them and, when they no longer burn, deboning the thighs and crumbling the meat in the stew.
  • Pass a water to the rice pot and, when they no longer burn, put the potatoes, leeks and two of the roasted onions, peeled and chopped enough. Bring to a boil with 1.2 liters of water or vegetable broth for about seven minutes. After this time, add a kilo of spinach (can be thawed). Boil for three more minutes, remove from heat, add four natural yogurts and crush well. Rectify salt and pepper. At the time of serving, add a generous tablespoon of plain yogurt to the dish (and more pepper).
  • When the pumpkins and onions no longer burn, peel them and cut them into strips. Prepare a sauce with two or three tablespoons of tahini, lemon to taste and salt (if made with little lemon, add a splash of cold water to lighten it). If we do not have tahini on hand, we can crush the lemon juice with sesame. Dress and set aside.
  • To prepare the pear salad for four, open two pears -three if they are small- in half lengthwise, remove the heart and laminate them. Distribute them over 120 grams of arugula, put on top 16 chopped walnuts and 120 grams of gorgonzola well distributed. Season with half of the reserved vinaigrette and serve.
  • To prepare the tomato salad for four, remove the peduncle and chop three medium tomatoes (about 600 grams in total), a small cucumber, a peach -or nectarine- and cut half a sweet onion or spring onion to a feather. Season with the remaining vinaigrette and top with a handful of olives and crumbled feta cheese.
  • For the last salad, grate 600 grams of carrot and mix it with a spring onion or half a sweet onion cut with a feather. Make a sauce with a natural yogurt, paprika, cumin, salt, oil and vinegar to taste. Mix well and, if we have it, finish with the stem of the chopped spring onion.
  • Make the grilled salmon to the desired point and season with soy sauce, lime juice and chili to taste (optional).
  • Prepare the two-egg omelette to taste.
  • Cook the turkey fillets over medium-high heat, between two and four minutes on each side depending on the thickness.
  • Three examples for a daily menuMenu 1

    Food (in taper): Stewed lentils with chicken and carrot + roasted pumpkin and onion with tahini and lemon

    Dinner (at home): Salmon with lime, soy and chili on a base of roasted sweet potatoes + tomato salad with cucumber, peach and feta

    Menu 2

    Food (in taper and hungry): Cream of spinach, potato, leek and yogurt + baked pork loin with apple and onion with brown rice

    Dinner (at home, but in a hurry): Prawns with cherry tomatoes and corn based on brown rice + hummus with walnut pesto + crudités

    Menu 3

    Food (in taper): Prawns with cherry tomatoes and corn + chickpeas sautéed with parsley + cauliflower with curry

    Dinner (at home and hungry): Cream of spinach, potato, leek and yogurt + baked pork loin with apple and onion with roasted sweet potato

    The shopping list

    Fruit and vegetables

    3 heads of garlic, 1 bunch of fresh parsley, 2 medium cauliflowers (about 800 g each), 3 lemons, 4 medium or 3 large peppers for roasting (about 800 g in total) + 2 for the crudités, 8 sweet potatoes or 4 large (1.3 kgs approximately), 15 yellow onions (3 kilos in total), 3 apples, fresh basil (what can be frozen crushed with oil), 5 cucumbers, 8 carrots + between 8 and 10 for lentils and salad (depending on size), 2 red onions, 600 g cherry tomatoes, 1 pumpkin of about 1.5 kg, 2 large leeks, 3 medium potatoes (about 400 grams), 1 kg of spinach (can be frozen), 2 pears (3 if small), 120 g of arugula, Three medium tomatoes for salad (about 600 grams in total), 1 peach -or nectarine-, 1 sweet onion (or spring onion), 1 lime.


    700 g sliced turkey breast, 8 chicken thighs (bone-in and skinless), 8 eggs.


    4 slices of salmon of 200 grams or supreme of 175, 800 g of shrimp tails (both can be frozen).


    A piece of spine tape of approximately 1.2 kg (better if it is two colors).


    100 g of mature cheese, 8 natural yogurts, 120 g of gorgonzola, 200 g of feta cheese.

    In addition

    Curry, olive oil, salt, white wine, 1.6 kg cooked chickpeas, 200 g walnuts, vinegar to taste, 800 g cooked white beans, thyme, rosemary, 400 g cooked corn (drained weight, can be frozen or canned), 600 g of green lentil or raw sardine, 150 g of fried tomato, honey, 500 g brown rice, 1.2 l broth (optional), tahini or sesame, 60 g olives to taste, cumin, soy sauce, chili (optional).

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    Source: elparis

    All news articles on 2023-10-02

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