One of the most effective strategies for managing busy weekdays is dedicating a few hours on Sunday to meal prep. By preparing ingredients and meals in advance, parents can significantly ease the daily rush and reduce stress throughout the week. Here are some practical tips to help you streamline your weekly routine.
Prepare veggie sticks
Fresh vegetables are a great source of vitamins and fibre, but they often require a fair amount of prep time. Spend some time on Sunday chopping carrots, green beans, celery, capsicum, and cucumbers. Store them in airtight containers in the refrigerator. They make convenient and healthy snacks and can easily be added to meals including the slow cooker throughout the week.
Roast veggies
Roasting vegetables is a simple yet delicious way to prepare a nutritious side dish. Toss a variety of vegetables such as kumara, carrot, yams and capsicum with olive oil and your favourite seasonings (rosemary/cinnamon/honey), then roast them in a hot oven. These can be stored in the fridge and quickly reheated for lunches or dinners during the week.
Make a soup
A hearty soup is not only comforting but also a great way to incorporate a variety of vegetables and proteins into your diet. Prepare a large batch of vegetable or chicken soup on Sunday and portion it into containers. Soup can be frozen in individual servings for easy reheating on busy days and also makes for a great after-school snack or entree when the kids are most hungry.
Boil eggs
Hard-boiled eggs are a versatile and protein-packed option for a quick breakfast or snack. One egg provides about 6g of protein. Boil 4-6 eggs at a time, remove the shell once cooked and store them in the fridge. They’re perfect for adding to salads, eating on their own, or making egg salad for sandwiches.
Restock the fruit bowl
Fresh fruit is a vital part of a healthy diet. Ensure your fruit bowl is always stocked with a variety of fruits, ideally those in season as they should be fresher, with more nutrients still available. Having fruit available not only provides a quick and nutritious snack but also encourages kids to make healthier choices.
Add fresh herbs to meals
Herbs like rosemary and coriander not only enhance the flavour of your meals but also offer a range of health benefits. Fresh rosemary sprigs can be kept fresh in a small vessel with some water and added to meals such as roasted potatoes, marinades or salad dressing. Rosemary supports liver function, enhances cognitive function and has antioxidant activities.
Coriander is another great herb and it is a good source of vitamins A, C, and K, as well as potassium, calcium, and magnesium. These nutrients support various bodily functions, including bone health and immune system function. Add fresh coriander leaves to salads, salsas and soups for a burst of flavour. Coriander seeds can be used in spice blends, curries and pickles.
By dedicating some time to these tasks at the weekend, working parents can make weekday meals more manageable and less stressful. Preparing in advance ensures healthy options are always on hand, reducing the temptation to reach for less nutritious alternatives. Ultimately, Sunday planning as well as the use of the slow cooker on some weekday mornings can lead to a more balanced and enjoyable week for the whole family.
Having a repertoire of simple, nutritious dishes ready to go helps alleviate the stress of meal planning and ensures your family enjoys healthy meals even on the busiest of days. One such versatile and quick dish is the Dutch baby — a family-friendly choice for breakfast, brunch or even a light dinner.
A brief history of Dutch baby
The Dutch baby, often mistaken for its Dutch origins, actually hails from early 20th century United States. This fluffy, oven-baked pancake is sometimes referred to as a "German pancake" or "Bavarian pancake".
Its name is believed to be a playful misinterpretation of "Deutsch", the German word for "German", by the restaurant where it was first popularised. Despite its origins, the Dutch baby has become a popular dish for its simplicity and delicious results.
20-minute spinach and salmon Dutch baby
Ingredients
3 large eggs, at room temperature
½ cup buckwheat flour
½ cup oat milk/ milk
Pinch of nutmeg
1 cup fresh spinach, chopped
½ cup cooked salmon, flaked
Caramelised onions/ roasted capsicum
2 Tbsp pesto
3-4 Tbsp butter
Salt and pepper to taste
Method
Place an oven-proof cast iron pan in the oven and preheat to 220°C.
In a blender, add eggs, buckwheat flour, milk and spinach, mixing until smooth. Season with a pinch of salt and pepper.
Gently fold in flaked salmon into the batter.
Carefully remove the preheated skillet from the oven and add 3-4 tablespoons butter, swirling to coat. Pour the batter into the skillet, top with onions/ capsicum or whatever leftovers you have handy and return it to the oven. Bake for 20-25 minutes, or until the Dutch baby is puffed up and golden brown.
Remove from the oven and immediately spread the pesto over the top of the Dutch baby.
Slice and serve warm. Enjoy your savoury, nutrient-packed Dutch baby.
Note: Leftover mince also works well instead of salmon.
