Whether we’re arriving home late, have been travelling for work or play, or simply have a lot on our proverbial plates, most of us aren’t particularly enthused at the thought of cooking from scratch every single night. If you’re finding yourself reaching for the takeaway menu or food delivery app more often than you’d like, why not try preparing for the inevitable with a few freezer-friendly options?
On those days you know you won’t feel up to cooking, simply take whatever you’ve prepared earlier out of the freezer in the morning to defrost throughout the day. In the evening, at most all you’ll need to do is open a bag of salad, heat a microwave pouch of rice, steam some greens or boil some pasta. Dinner will be ready in 10 minutes, max – too easy!
- Minestrone. Minestrone is a delicious, vegetable-rich soup that you can very much make your own! Alongside your mix of vegetables and tomatoes, add some grains like pasta, barley or quinoa, and some tinned legumes (cannellini beans work well!) for a complete, balanced meal. Serve with some crusty wholegrain bread, if you like!
- Veggie curry. Your preferred mix of vegetables can of course adapt with the season! In Autumn / Winter we love to cook with seasonal cauliflower, pumpkin, sweet potato and carrot, adding some chickpeas for additional fibre and plant-based protein, and beautifully warming spices like cumin, coriander seed, turmeric, cinnamon and chilli. Serve your reheated curry alongside some brown rice or quinoa, and a squeeze of fresh lime to bring it to life!
- Bolognese sauce. Everyone has their own version of this comforting classic! We love to make ours with extra lean beef mince, as well as grated carrot, celery and zucchini, and stir through some baby spinach leaves and fresh herbs to finish. Add a tin of lentils to increase the fibre content for a happy and healthy gut, or for a plant-based option, substitute completely for the beef mince. While the sauce reheats, cook some pulse, spelt or wholemeal pasta for a balanced and satisfying meal.
- Chilli con carne. Similar to our Bolognese sauce, we love to add in extra vegetables to increase the nutrient density of this dish. Chilli con carne can also be served a multitude of different ways, to keep things interesting! Try serving in wholegrain tortillas, with microwave brown rice or quinoa, or over a jacket potato, alongside some salad leaves or steamed greens, for an extra serving of vegetables (which we love)!
- Spanakopita. Adapt this Greek classic for every day by brushing your filo sheets with extra virgin olive oil – a rich source of essential fatty acids and polyphenols, and a cornerstone of the traditional Mediterranean diet – instead of melted butter. Serve with some salad leaves, dressed simply with (more!) extra-virgin olive oil and balsamic, and a wedge of fresh lemon.
- Enchiladas. The trick with this crowd-pleaser is to freeze into single-serve portions (around two to three enchiladas). Made with chicken, beef or beans, enchiladas are easily adapted to suit an array of dietary requirements. For a beautifully balanced meal, serve with some steamed greens on the side and top with diced avocado dressed with a squeeze of lime.
- Frittatas. Try baking your frittatas in a muffin pan to create mini versions that defrost and reheat quickly! For a fresh, Spring-ready meal, we love to make our frittatas with plenty of grated zucchini, sauteed leafy greens like spinach and kale, green peas, fresh herbs and some crumbled goat cheese or feta. Keep things simple by serving with some leafy salad greens.
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
