하루 일과를 마치고 집에 왔을 때 맛있고 건강한 요리들이 냉장고에 준비되어 있다고 상상해 보십시오. 건강한 음식을 섭취하고 식비를 줄이며, 심지어 남은 요리를 다음날 회사에 가져갈 수 있다면 얼마나 좋을까요? 한 주간 먹을 음식을 준비하는 것은 그다지 어려운 일이 아닙니다. 약간의 계획만 세운다면 주방에서 오랜 시간을 보내지 않고도 맛있는 음식을 직접 요리할 수 있습니다. 시작에 도움이 될 여섯 가지 간단한 밀프렙 아이디어를 소개합니다.
Make Homemade Nut Butter
Adding a couple tablespoons of nut butter to your breakfast will help you make your meal more balanced. Luckily, it doesn't take long to whip up a batch that will last you all week if you have a food processor or high-quality blender. When you make your own nut butter, you can control the quality of ingredients and experiment with different flavors. Mix a couple tablespoons of melted chocolate into your nut butter to make a chocolate spread, or blend in some pumpkin spice mix for a holiday version. For a quick, healthy, and delicious breakfast, spread your homemade nut butter on multigrain toast and top it with some fruit slices.
Freeze Smoothie Packs
If you are more of a breakfast-on-the-go type of person, smoothie packs are a perfect solution. To make a smoothie pack, chop up your favorite fruits and veggies, and place them into small freezer bags. To make your smoothies more nutritious, add a handful of greens, such as spinach or kale, into each bag. Put the packs in the freezer, and when you're ready for a smoothie, place the contents of one bag into your blender, add liquid, such as almond milk or water, and blend. For a more filling smoothie, add more greens and whole nuts.
Prepare a Batch of Soup
A hearty soup that's packed with veggies, whole grains, and protein can be a filling and healthy meal. Soups can be stored in the fridge, and they can also be frozen if you still have leftovers at the end of the week.
Freeze Cooked Whole Grains
Did you know that cooked whole grains can be frozen? Freeze leftovers, or cook a few different types of whole grains and freeze them in small plastic bags. Having a few types of whole grains in the freezer adds variety to your meals during the week. Frozen whole grains can be quickly defrosted in the microwave and then served as a side dish or added to salads and soups.
Whip Up Some Hummus
Hummus is a healthy dip that tastes great in wraps and sandwiches. You can make your own by processing or blending cooked or canned chickpeas with other ingredients. Just keep in mind that if you use dried chickpeas, you will need to soak them overnight and then cook them for about 40 minutes or until they're tender.
We are often told to eat more greens, but realistically, how can we add more greens into our diet? Greens, such as kale, spinach, Swiss chard, and collard greens, are bulky and take up a lot of space in the fridge. The best solution is to quickly blanch greens right after you bring them home. Store the blanched greens in the fridge, and warm them up with some garlic. You can also add them to soup and stir-fry, and they can be frozen for later use.
보시다시피 복잡한 레시피를 따르지 않아도 쉽게 냉장고와 식료품 저장소에 영양이 풍부하며 조리가 간편한 요리들로 채울 수 있습니다. 이 간단한 여섯 가지 밀프렙 아이디어부터 시작하면, 주방에서 보내는 시간을 줄이고 식비를 아끼며 보다 건강한 음식을 섭취할 수 있게 됩니다.