By Michelle Doshi, Adult Services Librarian
We are all looking to save time and energy in today's busy and changing world. Meal prepping may just be something that works for you.
Read on to learn about how and why to meal prep, supplies you may need, how to stay organized, how vegetarian dishes can be composed, where to find vegetarian cookbooks in library apps, some of my favorite veggie cookbooks, and some go-to easy recipes.
Why meal prep?
I started meal prepping while I was pregnant because I found that as I got more pregnant, I did not always have energy to do much after work, which lead to lots of expensive take out and pizza.
Meal prepping was a way to make healthy lunches and dinners throughout the week, meanwhile lessening our grocery bill by both being aware of what ingredients cost and how much of them go into a dish and also ordering take-out and paying delivery charges less often.
It is not something that will work for everyone, but temporarily at least, it’s working for our household.
You will need:
- Some space to cook
- Pots and pans
- A clean stove, with four open burners and space in your oven
- Space in your fridge and freezer to store the meals
- Reusable to-go containers
- Ingredients!
How to meal prep:
I usually start by flipping through some cookbooks to find something that either matches up with the ingredients I already have, or, if this is a week where we’ve already eaten everything, some recipes that just sound good.
I try to keep an eye on what time length the recipe says that I will need to make it and add about half an hour to each one because I’m simply just not that fast. I also try to look for things that can be done at the same time as each other with similar steps.
I also try to keep in mind what vegetables freeze well and what ones do not, such as greens. Recipes that call for greens only go into the fridge and are often eaten first.
From here, I write down what ingredients the recipes call for, then do an inventory of my pantry, crossing off anything we already have.
Then, when I have a list of ingredients needed to make the recipes, the next step is to get the groceries. Now, I order groceries online and have them delivered.
To learn more about grocery delivery options, the library will be hosting a class virtually on food and grocery delivery options on May 28. Register at lakeforestlibrary.org/events.
Multi-tasking
Because I have an 11-month-old and probably an additional list of chores to do, I generally don’t have all day to do this. In fact, I usually have about an hour less than I think I do. Sometimes, cooking must be divided between my toddler’s naps and my husband’s availability to watch him.
Some of the secret of meal prepping in only a few hours is time management and multitasking. I generally try to have more than one pot on the stove, and more than one timer going. What recipes have a similar time scale and similar steps? Can I boil pasta, rice, and quinoa all at the same time (YES!). Does more than one recipe need vegetables cut up? What ingredients need to be in the oven and when? Can the square be in the oven while something is on the stove top (yes, probably)?
One secret I have learned speeds the process of cooking up is “mise en place”. Meaning, “everything in its place”, and is essentially a method of staying organized while cooking. When planning out how I am going to make a recipe, I get everything I need for it out in front of me, including individual bowls for whatever needs to be chopped up, oils, and vinegers.
While the stove is going, I can be chopping. Each item can each go into its bowl, waiting to be added to the pots on the stove.
When the food is done
Usually, when food is done, I layout hot pot coasters on the kitchen table and my to-go containers, with matching lids, and divide up the meal into portions. 2/3 of the containers go into the fridge, 1/3 goes into the freezer.
Congrats! You just meal prepped! Give yourself a pat on the back, and maybe pour yourself a drink.
Composing a dish:
I have found that there is a start difference between how my parents prepared my meals growing up and how I format them now. When I was growing up, meals typically were centered around a meat protein, with a vegetable on the side. Vegetables did not touch the meat nor were they eaten together.
Now, most of the meals I make take the format of a bowl where everything is mixed into one composed dish. Most dishes are based around a grain of sorts: rice, quinoa, polenta, pasta, or tortillas. On top of this go proteins, sauces, and vegetables. When appropriate, cheese.
For breakfast, switch out the grain for plain yogurt, add granola, fruit if you have it, and a dash of honey. Or, make steel cut oats with toppings as desired. Or, do milk and cereal. Or, if you are busy, tea or coffee and an apple.
Many of the containers I have are single portion containers without a divider. For these containers, a bowl style is better. I’ve found that as I got more used to cooking bowl-styled dishes, I started being able to follow the pattern, mixing and matching making things up.
Protein sources:
Right now, I have found that both Tofu and the large array of fake meat products that exist are in short supply. We order them from our grocery deliver service, but almost never actually receive them.
No matter, there are plenty of other proteins available. Many fruits and vegetables, such as asparagus and avocado, have small amounts of protein in them, as does bread, yogurt, rice, and my favorite, quinoa. You can also add beans to your meals or make seitan from wheat gluten powder.
Making seitan takes a little bit of time and practice but could be worth it if you cannot find other vegetarian proteins. The main thing to know is that it will take in whatever flavor you give it, so make sure to flavor the water you boil it in. Pre-made seitan varieties are also available at grocery stores.
Occasionally I will use paneer cheese or jackfruit - which, incidentally, isn’t actually a protein - instead of any of the above just to switch things up. Try jackfruit on French bread or naan pizza or mix it with BBQ sauce and put it on a hamburger bun.
On vinaigrettes and veggie broth
I try not to buy dressings unless they are something I have not figured out how to make yet, such as ranch.
Most vinaigrettes follow the following formula: 1 part olive oil, one part vinegar of choice, a sweetener - I like honey because it helps get the oil and vinegar to stick together – salt, pepper, and additional seasoning as desired – I usually use garlic, sometimes red pepper or herbs depending on the recipe. Sometimes I will add either tahini (goes well with lemon and garlic) or mustard (goes well with red wine vinegar dressing).
Veggie broth is expensive, and I cook both rice and quinoa with it – sort of – I use bouillon cubes. One cube for every two cups water. Instead of paying $4 for 2 cups of veggie broth, I can pay $1.50 for 6 vegetarian bouillon cubes. And, it adds flavor.
How to find vegetarian cookbooks in library apps
Find digital vegetarian cookbooks in both the library’s Hoopla and Libby apps. If you have not used library apps for eBooks before, check out getting started using the apps.
To find vegetarian cookbooks in Hoopla, simply open the app, login, and search “vegetarian cookbooks. There were nine appealing options that came up when I searched.
To find vegetarian cookbooks in Libby, start by opening the app. You should already be logged in if you have gone through the steps listed at the link above. First, click on “library”. Then search for “vegetarian cooking”. Tap on “preferences” and next to “availability” switch “everything” to “available now”. My search came up with 27 options!
Family Favorite Recipes
I usually only have time to make two or three dishes in a single meal prep. However, I could not resist sharing all these options.
Tabbouleh – quinoa, tomato, onion, shallots, cucumbers, parsley, olive oil, lemon juice and black pepper. I usually go easy on the parsley - because the recipe calls for really a lot and the flavor can take over - and cook the onions down just a little. Cook the quinoa, cut up the vegetables, mix.
Crock pot veggie jambalaya – white beans, black beans, black eyes peas, two cans diced tomatoes, chopped onion, celery, Cajun seasoning, chopped up veggie sausage, water and a bouillon cube. Empty the cans, add seasoning, chop celery, veggie sausage, and onion, throw into the crock pot. Cook the rice separately. Lay out the rice into containers, top with the jambalaya. Not authentic, but definitely yummy.
Ratatouille with quinoa – I also do not make this the authentic way because I dice the vegetables instead of cutting them into slices and layering them upon each other. You need eggplant, an onion, 2 zucchini, red pepper, quinoa, garlic, a can of diced tomatoes, and parsley. Cook the quinoa, chop the veggies & brown them in a pan, empty the can, mix and season.
Tacos – super easy, all you need to do is choose and cook is your protein of choice, unless that choice is canned beans. We make tacos with tortillas, a protein, chopped tomato, bell pepper, and onion, cheese, and tobacco sauce. Ingredients stored in a container separate from tortillas.
Polenta – Boil water with a bouillon cube, then turn off the stove. Pour in corn meal, stirring constantly for five minutes. I mix with toasted chickpeas and canned olives, and a dash of a vinaigrette of choice.
Salad - If I have left over greens from vegetables such as celery or radish, or I happen to have kale or a different green available, I make it into a salad. Remember, do not freeze your greens.
Potato salad – boil and chop the potatoes, mix with vegan mayo, green onion or scallions, and a small amount of white cooking wine or white wine vinegar.
Some of my favorite vegetarian cookbooks
The High-Protein Vegetarian Cookbook by Katie Parker with Kristen Smith – lots of awesome recipes, especially if you are looking for those alternate sources of protein that sometimes get overlooked. There is a wide variety of recipes and they are all great.
Thug Kitchen published by Rodale. Trigger warning: heavy amounts of swearing, humorously sprinkled for the young at heart. This is probably my favorite cookbook, partially because it’s funny, and also because of all of its basic level how-to tips and its introduction on building your pantry with staples.
Fresh from the Vegetarian Slow Cooker by Robin Robertson – this book is for anyone with an extra half hour here and there who would like to throw dinner in during the morning hours and have it ready for dinner when they are.
Mom’s Kitchen Vegetarian, published by Hinker – for anyone looking for easy, three step recipes and short ingredient lists.
The Forest Feast by Erin Gleeson – this is an upscale cookbook with beautiful photography and things that you can make to impress your family and friends – or make a post on Instagram.
Sweet Potato Soul by Jenne Claiborne – This book offers vegetarian twists on southern cooking favorites, such as etouffee and a catfish tofu sandwich.
Gourmet Vegetarian Slow Cooker by Lynn Alley –This slow cooker book is also perfect for anyone with a half hour to spare while their kids nap and those who need dinner ready when they are later.
Vegan Holiday Kitchen by Nava Atlas – I break this cookbook out every holiday season for vegan for vegan twists on holiday favorites and for holiday-appropriate vegan recipes to bring.
Honorable mention: Cooking with Quinoa by Rena Patten. This cookbook is not actually vegetarian. It has large sections of both meat-based dishes and vegetarian dishes. I find myself using it frequently, despite the meat inclusions.