{"id":3771,"date":"2016-08-29T22:20:25","date_gmt":"2016-08-29T22:20:25","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=3771"},"modified":"2022-04-08T03:11:46","modified_gmt":"2022-04-08T03:11:46","slug":"batch-cooking-tips","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/","title":{"rendered":"Batch Cooking Tips for a Healthier Week"},"content":{"rendered":"After a long day of work, tapping a few buttons to summon Postmates almost always sounds more appealing than cooking up a meal. But takeout can simultaneously drain your wallet and sabotage your healthy-eating plan. Enter: batch cooking (see also: <a href=\"https:\/\/www.humnutrition.com\/blog\/rd-meal-prep\/\" target=\"_blank\" rel=\"noopener noreferrer\">meal-prep<\/a> Mondays, bulk cooking, etc). It\u2019s a life-saving habit that can help you eat right even with a busy schedule. Here, <a href=\"http:\/\/delishknowledge.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alex Caspero, MA, RD, CLT, RYT<\/a>, nutrition coach, and consultant, teaches us how to hack a healthier week with batch cooking.\n\n<!--more-->\n\n<img decoding=\"async\" class=\"aligncenter wp-image-5514\" src=\"https:\/\/res.cloudinary.com\/hum-nutrition-inc\/image\/upload\/c_scale,q_72,w_600\/v1494462876\/Meal_Prep_HUM_Nutrition.jpg\" alt=\"Batch Cooking - The Wellnest by HUM Nutrition\" width=\"600\" height=\"414\">\n<h2>What Is Batch Cooking?<\/h2>\nBatch cooking is prepping most (or all) of your meals for the week on one day. It gives you the foundation for a healthy week ahead, and makes your week infinitely easier. Don\u2019t worry\u2014you don\u2019t have to slave away in your kitchen all day Sunday to make it work. Batch cooking typically takes one or two hours and saves you tons of time in the long run.\n<h3>Supplies<\/h3>\n<ul>\n \t<li>Tupperware (lots and lots of Tupperware)<\/li>\n \t<li>Mixing Bowls<\/li>\n \t<li>Roasting Tray<\/li>\n \t<li>Pots<\/li>\n \t<li>Fresh Veggies<\/li>\n \t<li>Healthy Grains<\/li>\n \t<li>Cutting Board<\/li>\n \t<li>Knife<\/li>\n<\/ul>\n<h2>Pro Tips for batch cooking<\/h2>\n<h3>Roast Hearty Vegetables<\/h3>\n\u201cI love roasting vegetables and do a big batch of this almost every weekend,\u201d says Alex. \u201cI use whatever&#8217;s in season, but heartier vegetables like squash, broccoli, carrots, Brussels sprouts, and zucchini tend to do best.\u201d\n<h3>Blanche, Don\u2019t Steam<\/h3>\n\u201cIf I&#8217;m going to cook vegetables but not eat them right away, I&#8217;ll blanch them instead of steaming them fully,\u201d says Alex. This way, the veggies won\u2019t get mushy if you want to add them into a stir fry or toss them in with grains or salad greens. \u201cTo blanche, bring a large pot of water to a boil and add the vegetables. Let cook for one to two minutes, then remove vegetables and place them in a large bowl of icy water to stop the cooking,\u201d she explains.\n<h3>Make Grains in Bulk<\/h3>\nAlex makes a big batch of healthy <a href=\"https:\/\/www.humnutrition.com\/blog\/whole-grains-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">whole grains<\/a> (her faves: brown rice, <a href=\"https:\/\/www.humnutrition.com\/blog\/vegan-thanksgiving-recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\">farro<\/a>, and quinoa). \u201cHaving these in the fridge makes for easy bowl-type meals throughout the week. I&#8217;ll add in some <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> and a yummy dressing or avocado,\u201d she says.\n<h3>Preserve Leafy Greens<\/h3>\nWhile your quinoa is cooking and your zucchini is roasting, make time to wash your <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a>. Doing so eliminates an annoying extra step in your weekday cooking routine, and can help keep greens like lettuce, collards, and kale fresh for longer. After rinsing, pat them very dry and wrap the leaves in paper towels. Place them in a large plastic bag, store in the crisper, and voila! Alex says they\u2019ll stay fresh for nearly two weeks.\n<h3>A Hack to Keep Veggies Crisp<\/h3>\nIf you plan to nosh on raw veggies throughout the week, you should use this time to prep them. Plan on having diced carrots and celery in your salads? Get out your knife and chop \u2018em up. However, once you\u2019ve sliced into them, veggies like bell peppers, carrots, and celery tend to dry out. To keep them crisp for days, store them in the fridge in a dish of cold water, says Alex.\n<h2>BONUS: NO-BAKE ENERGY BITES RECIPE<\/h2>\nhttps:\/\/www.youtube.com\/watch?v=kJyj0d26mTE\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/32\/raw-beauty\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/dda92f70-ac6c-11eb-b98d-857d548fdb19.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Raw Beauty\u2122\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t149 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Raw Beauty\u2122<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports energy, skin health + metabolism\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$39<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>After a long day of work, tapping a few buttons to summon Postmates almost always sounds more appealing than cooking up a meal. But takeout can simultaneously drain your wallet and sabotage your healthy-eating plan. Enter: batch cooking (see also: meal-prep Mondays, bulk cooking, etc). It\u2019s a life-saving habit that can help you eat right [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":12105,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[390,252,701,165,475],"coauthors":[22013],"class_list":["post-3771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-batch-cooking","tag-clean-eating","tag-meal-prepping","tag-veggies","tag-whole-grains"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Batch Cooking Tips for a Healthier Week | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Our go-to hack for a healthy and hearty week of clean eating? Batch cooking! 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Alex Caspero, RD, shares her top tips for this meal-prep savior.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-29T22:20:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-04-08T03:11:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/08\/Batch-Cooking-The-Wellnest-by-HUM.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1440\" \/>\n\t<meta property=\"og:image:height\" content=\"670\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Allie Flinn\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Allie Flinn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/\"},\"author\":{\"name\":\"Allie Flinn\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/d81ba922812774d685f6650e47e89fc9\"},\"headline\":\"Batch Cooking Tips for a Healthier Week\",\"datePublished\":\"2016-08-29T22:20:25+00:00\",\"dateModified\":\"2022-04-08T03:11:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/\"},\"wordCount\":546,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/08\/Batch-Cooking-The-Wellnest-by-HUM-jpg.webp\",\"keywords\":[\"batch cooking\",\"Clean Eating\",\"meal prepping\",\"veggies\",\"whole grains\"],\"articleSection\":[\"Food\",\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/\",\"name\":\"Batch Cooking Tips for a Healthier Week | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/batch-cooking-tips\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2016\/08\/Batch-Cooking-The-Wellnest-by-HUM-jpg.webp\",\"datePublished\":\"2016-08-29T22:20:25+00:00\",\"dateModified\":\"2022-04-08T03:11:46+00:00\",\"description\":\"Our go-to hack for a healthy and hearty week of clean eating? 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