Meal Planning 101

Just last week I was talking about meal plans, and how we need to give ourselves room to deviate, in order to accommodate fresh, local food. I stand by that. But the vast majority of the time, a meal plan will make your life a whole lot easier. By investing time once a week (or a couple of times a month, or monthly, to coincide with payday), you can plan meals that are healthier and easy to prepare. Think about what’s in season and buy local produce. Consider the specials, but limit your packaged and September Foodprepared foods. (Here’s my label primer so you can see why).

“What’s for Dinner?”

Even if you make most of the meals and shop for yourself, a meal plan can make it easier to shop. If you’ve got kids, a partner, a busy schedule, or weeknight commitments, it can help you map out the days when you need easier meals, versus those where you can spend a little more time. It will let you figure out how to incorporate things that are in your cupboards. It can also save you a lot of money, especially if you cook in batches that can be used for lunches or incorporated in multiple dishes throughout the week. Lastly, if your partner, your kids, your nanny, your roommates, or others share the cooking, a handy list on the fridge means you won’t always have to be thinking about (and answering), “What’s for Dinner?”

 Ready to Plan? Here’s what you’ll need, and some tools you can use…

  1. The household calendar for the week (You have one of those, right? It’s a one-stop calendar that lets you see everyone’s activities. If you don’t, maybe that should be this week’s activity).
  2. A quick inventory of what food you already have in the house. Look in your fridge, your cupboards, and your freezer – wherever you store your food. If you can’t find anything in there, make time to organize. Throw out anything expired. Write it down in three categories:
    1. Freezer
    2. Fresh and can spoil (produce, eggs, milk)
    3. Refrigerated or in the cupboard with a long shelf/fridge life
  3. Something to write the meal plan on. The easiest is to start by planning dinners, and this can be a simple sheet of paper, or a calendar. I like to track calories, so I’ve looked at apps like Paprika, software like Mastercook, as well as fitness apps like My Fitness Pal. Each of these has advantages, but what I know is this: You’re more likely to manage your calories, fibre, sugars, fat and salt well if you plan in advance (just like exercise) than if you try and log as you go. Over time I’ve developed a spreadsheet that works well for me.
  4. Get your laptop or a couple of good recipe books like How to Cook Everything VegetarianSave with Jamie; you might like an all-purpose website like Cooking Light.
  5. Start by choosing meals that include things you have in the house. Think about your dietary goals (Are you a vegan? Do you need a celiac/gluten-free diet? Or perhaps you’re just counting calories?) Make sure you consider what’s important, in advance. For our house, we rely on label reading for fibre and other nutrients; calories are what I count to maintain a healthy weight.

Now, make a plan for each day until the next payday or shopping day. Shopping only once per payday, with a midweek check on perishables, will keep you on track, save time, and mean you don’t spend every trip home from work with a mad side-trip to the grocery store. If one of your fresh foods needs to be used sooner, switch up the days so you don’t waste. Write it down and post it where everyone in the house can see it.

A simple plan for a week look something like this:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast Peanut Butter and Banana Toast Smoothie Poached Egg w avocado on sourdough Smoothie Cheese and fruit Smoothie Peach Muffins
Lunch Pear and walnut salad Tuna melt Monday leftovers Tuesday leftovers Wednesday leftovers Kitchen Sink Salad Lunch out
Dinner Pork tenderloin w winter slaw and boiled potatoes Celery and leek Gratin Carrot and chickpea soup Pork and mushroom stir fry with brown rice Pasta with Marinara and Kale Grilled Salmon Steaks with boiled potato and steamed broccoli Dinner with Friends

You can see we often try and cook once, use twice during the week – it saves money, time, and effort, and gives us a much more interesting and nutritious lunch than fast food or a sandwich. If someone is away at dinnertime, we can freeze their portion to make a nice lunch for another day, or incorporate it into soup or salad.

Happy, healthy eating!

We Interrupt this Plan For…Fresh Local Food!

Fresh from the GardenMeal-planning is an important way to stretch your food budget, to keep mealtime interesting, and to get other family members involved in the harvesting, shopping, preparing, or cooking. However if you’re gardening, vegetables wait for no man (or woman). They ripen on their timeline, not yours. The consequence of this is that you may have veggies or fruit that are ripe when you didn’t plan on using them, or more than you needed, or not quite the same quantity as you had imagined. How do you reconcile a well-thought-out meal plan with home-grown produce?

Homemade PestoBefore you go thinking, “you don’t”, consider the possibilities. For produce where you have an over-abundance, or early ripening, consider whether you have space to preserve – by canning, freezing, or dehydrating. We’re cautious in the volume of veg we are putting up for winter, since this is only our first harvest year in our small condo. But some things, like this pesto, let us pack a lot of flavour, and volume, into a small space.

I don’t use a recipe for pesto any more, because I’ve made it many times. But the easiest one I found when I started out was from Jamie Oliver. Nowadays, I add other herbs sometimes, or use walnuts (the sacrilege!) or make other variations according to what’s on hand. One thing I always do, though, is this: I freeze my pesto in small mason jars like the ones above – just enough for a week or so of flavouring, or a single dinner’s worth of pasta for two. To freeze, simply pour a small layer of olive oil on top of the pesto to keep it from discolouring, seal the jar, and pop in the freezer (make sure it’s upright, at least until it is fully frozen). This will give you delicious, fresh basil-y flavour anytime you want, and is especially welcome on a drizzly day in February when you don’t want to venture out and there’s nothing in the cupboard but a little dried pasta. (Yes, those days are coming, my friends)!

A Thought to Those Who are Working, This and Every Holiday

IMG_5974Labour Day. A day off. A celebration of workers. And yet, so many people are at work so that those of you enjoying a day of leisure, can do so.

I was reminded of this when my husband was reading me a reminiscence from a relative. They were talking about visits to Grandma’s house, where Sunday Rules – the day of rest – prevailed. There was no cooking. No playing. No “doing stuff”. I’m sure we’re not the only ones who had grandparents who wouldn’t drive their car, because someone might have to work on the Lord’s Day to pump gas, nor do shopping even if something was open, or even turn on the television, when a book (the Good One?) would suffice. For me, it’s not about the not labouring any more. Rather, it’s about giving respect to those who do.

In this country, and wherever you read this, there are thousands of people who work the holidays. Some are paid, some are volunteers. They all make days off better for the rest of us, and I hope you appreciate all they do, as much as I do. Happy Labour Day, Canada.