Batch Cooking - your healthy routine in Veganuary
In this post, Lena from @lena.eats shares valuable tips on vegan batch cooking with us. As a nutritionist and certified vegan nutritionist, she brings not only expertise but also enthusiasm for healthy, enjoyable cooking. Be inspired and discover how simple and varied a plant-based diet can be!
January is here - and with it the annual Veganuary. Behind it is an international organization and campaign that tries every year to get people to embrace a vegan diet in January. Whether for ecological, ethical or health reasons - a plant-based (or more plant-based) diet has many advantages. But how do we best get started - and what role can batch cooking play in such a change in diet?
Veganuary: Why plant-based?
In recent years, plant-based diets have become increasingly popular. Especially at the beginning of the year - during "Veganuary" - more and more people are trying a vegan diet. There can be many reasons for this - in addition to ethical aspects, ecological and health factors have also been in focus, especially in recent years. A well-planned, wholesome plant-based diet is particularly rich in fiber due to the high proportion of vegetables and is therefore extremely valuable for our intestines and our general well-being.
What you should pay attention to on a vegan diet
In addition to the numerous advantages of a predominantly plant-based diet, there are also some nutrients that are considered critical or potentially critical in a vegan diet. However, with the right background knowledge, these can also be easily consumed. (Please speak to your doctor if you have any specific questions or concerns.)
protein
Protein is important for the supply of our muscles and bones, among other things. It consists of many individual amino acids that are linked together to form chains. The composition of these chains can vary depending on the protein-containing food, which is why it is best to eat a wide variety of plant-based protein sources. Suitable sources include pulses, nuts, seeds and whole grain products.
omega-3 fatty acids
Fatty fish is often known as a source of omega-3 fatty acids. But we can also consume the important fatty acids DHA and EPA without it. Fish contain the corresponding fatty acids through the ingestion of algae - by directly consuming microalgae oil or algae oil capsules, the "detour" via fish can be avoided and a purely plant-based intake can be ensured. Nuts and seeds or their oils can also serve as sources of omega-3 - linseed, linseed oil, hemp seeds, hemp oil or even chia seeds and walnuts are particularly suitable here.
vitamin B12
Another critical nutrient in the vegan (and often vegetarian) diet is vitamin B12. Research is still being conducted into the extent to which plant products such as chlorella algae can serve as a source of vitamin B12 - however, it is currently recommended to supplement vitamin B12 in a vegan diet.
vitamin D
Regardless of whether you are on a plant-based diet or a mixed diet, foods rich in vitamin D are very rare. However, people are able to produce vitamin D themselves if they are exposed to enough sun. However, it is recommended that people take vitamin D supplements, especially in the winter months, to avoid a deficiency. There are now a number of herbal food supplements that can be used for this purpose.
iron
Often, only animal products such as pork or veal liver are known as sources of iron. However, a vegan diet can also provide sufficient iron. Iron-rich foods include pumpkin seeds, sesame seeds, hemp seeds, oatmeal, apricots and almonds. For optimal absorption, these foods should be combined with foods rich in vitamin C (e.g. peppers, kale, broccoli). Soaking or sprouting (e.g. oatmeal or pulses) or fermenting can also have a beneficial effect. High doses of zinc and calcium (especially from food supplements) should be taken separately, as they can otherwise inhibit iron absorption.
calcium
A few things should also be considered to ensure adequate calcium intake. It is found, for example, in seeds (sesame, chia) and green vegetables (such as kale). However, since we do not consume seeds in large quantities, we should also drink calcium-rich mineral water (approx. 400-500 mg/L) and/or plant milk enriched with calcium.
Batch Cooking as the Key to Dietary Change
Changing your eating habits often comes with challenges - whether it's eating a more balanced diet or consuming more plant-based foods as part of initiatives like Veganuary. In this context, batch cooking plays a crucial role and offers numerous benefits that make the transition to new eating habits easier.
What is batch cooking?
Batch cooking means preparing ingredients or basic foods in advance by cutting and portioning them. These prepared basics can then be combined later to create different dishes. The key is to increase flexibility in putting together meals without having to cook from scratch every time. In contrast to meal prep - i.e. cooking entire meals in advance - the dishes are always freshly prepared and the ingredients can be used according to (spontaneous) taste.
Batch Cooking Advantages
Making cooking easier:
Changing our diet does not just mean giving up certain foods, but rather switching to new, previously less used foods. However, this change can lead to an inhibition to prepare wholesome meals, especially in stressful times. Batch cooking helps to overcome this hurdle by allowing us to prepare individual ingredients in advance. This not only minimizes preparation time, but also
It also becomes easier to try out new recipes in a simple way.
Optimized nutrient supply:
A vegan diet, if not carefully planned, can lead to a deficiency in certain nutrients. Batch cooking plays an important role here, as it allows you to specifically incorporate nutrient-rich foods into meals. Preparing vegetables, pulses and grains in advance ensures that a wide range of essential nutrients are covered. This not only promotes health, but also prevents you from automatically reaching for ready-made products.
No feeling of sacrifice:
In contrast to classic meal prep, batch cooking offers greater flexibility. You have the freedom to decide according to your current taste without feeling like you have to forego anything, as the meals are not predetermined. This freedom allows you to try new things while eating consciously and in a balanced way.
Overall, it turns out that batch cooking not only enables efficient time management, but also serves as a supportive element when switching to new eating habits. It makes cooking easier, optimizes nutrient intake and gives the entire process a pleasant flexibility that makes it easier to switch to a balanced and healthy diet.
Vegan Foods for Batch Cooking
There are a variety of plant-based foods that are suitable for batch cooking. These include various vegetables (for example as a raw snack or for vegetable stir-fries), legumes such as lentils and chickpeas, and various grains and pseudo-grains (as high-fiber side dishes).
My go-to tips for batch cooking in Veganuary
1. Ensure protein sources : Many people initially find it difficult to get the optimal protein intake as part of a vegan diet. Preparing your favorite protein sources can help you integrate them into your everyday life. So cook chickpeas, lentils, etc., prepare some hummus, or mix nuts and dried fruit into trail mix.
2. Prepare omega-3-rich seed mixes : Especially if we don't eat fish, we should make sure we get enough omega-3 from seeds, nuts and algae. A simple option for everyday life can be a seed mix made from chia, flax and hemp seeds that you add to your breakfast, salads or yogurt.
3. Prepare sweet snacks : We all know it - after eating, we often have a craving for something sweet. In order to reach for a wholesome option as often as possible, it can be helpful to prepare a few nutrient-rich snacks, such as dates, and store them in the fridge.
Whether you've always eaten a predominantly plant-based diet or want to start now during Veganuary - batch cooking can be a simple, time-saving routine that makes it easier to maintain a vegan and balanced diet while remaining flexible.
