The old adage of fail to prepare and prepare to fail applies to a lot of things, but none more so than healthy eating. When the fridge and cupboards are bare, I’m always tempted to eat whatever is quickest and easiest, which is rarely a healthy choice.
Unless, that is, you’re a fan of batch cooking and have a few meals squirreled away in the freezer, for just such an occasion.
Certified trainer and women’s health coach Kate Rowe-Ham is an advocate for batch cooking, because she says it helps to avoid overeating and giving into cravings.
“I don’t always get time to do it, but recently, for example, I made a big chicken casserole with eight fillets, and that’d last for lunch for a few days and a few freezer meals for later in the week.”
Her veggie lentil bolognese recipe, below, which serves four people, is one of Rowe-Ham’s favorite meals to batch cook, especially because it’s so family-friendly. “It’s a great one to feed the kids because you can blend it and they don’t know they’re eating vegetables.”
The recipe has gut and heart-healthy lentils (contributing to the 10g of fiber in a portion), the carrots and tomatoes are anti-inflammatory and the celery can help with digestion, says Rowe-Ham.
The recipe comes from Rowe-Ham’s new book The Longevity Solution (out Feb. 12, Yellow Kite) which features healthy recipes and meal plan ideas, as well as advice on exercise and how to live longer.
Lentil bolognese recipe
Ingredients
- 1tbsp olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 2 carrots, grated
- 2 celery sticks, chopped
- 1tbsp tomato purée
- 400g tin chopped tomatoes
- 150g dried red lentils
- 500ml vegetable stock
- Dried thyme and oregano, to taste
Method
- Add a splash of olive oil into a frying pan and sauté the onion, garlic, carrot and celery until soft.
- Stir in the tomato purée, tomatoes, lentils, stock and dried herbs.
- Simmer for 25-30 minutes until the lentils are tender. Serve with wholewheat spaghetti or courgetti.
