How I eat clean EVERY day…

Cooking wise I like to make it as easy as possible on myself. I’m not an amazing cook, so don’t enjoy spending hours and hours in the kitchen… and seriously who has the time??? However I do like to feed my family and myself nutrient rich, fresh delicious food. I also really enjoy slow cooked, tender meats and veg because they’re SO tasty and nutrient dense.

Firstly I start by stocking my fridge and cupboards with quality produce. I have a weekly order of organic fruit and vegies. I order from https://lettucedeliver.com.au They are awesome and deliver a wonderful surprise box of fresh fruit and vegies to my doorstep each week. (There are a few companies around that do this, so have a google and search for one you like!) It is this weekly organic box that then inspires my weekly meals.

PREPPING MY MEALS –

There’s one secret weapon I use most in the kitchen – my slow cooker / pressure cooker! It’s my saviour!  

My favourite way to start the week is with a massive cook up. I’ll throw source of protein into the slow cooker with some other bits and pieces on a Sunday, either to cook through the day or overnight. I’ll set it to 8 hours and let it do the magic. I find I can then prep at least 3-4 meals in one go!!! Then repeat this once through the week and this provides an entire week of good clean, healthy food!

What other bits and pieces do I put in the pot?

Here are three of my favourite go-to flavour combos –

Combo 1: onion, celery, garlic, thyme, bay leaves, salt, pepper, white wine, chicken stock

Combo 2: onion, capsicum, garlic, paprika, cumin, bay leaves, salt, lemon juice and a little rind, dash of apple cider vinegar

Combo 3: Onion, garlic, carrots, celery, tomato paste, red wine, beef or veg stock, bay leaf, oregarno, thyme. (This combo goes great with Lamb shanks!)

*add a cup of water to each also

It’s pretty hard for things not to taste great when you add some simple, timeless flavour combos. Got herbs in the garden? Throw them in. Got some wine left over from dinner with friends? Throw some of that in. Got some good spices? Try googling “what goes well with the meat or veg you are cooking and use it up. Getting creative with this isn’t hard at all, and the more you practice the better you get at it!

Next I’ll prepare anything else I might like to serve with the meals..

If I choose rice or quinoa, I’ll prepare a pot of rice either on the stove or in a rice cooker, this I like to prep fresh for each meal, as I find rice or quinoa reheated isn’t so nice.

For potato’s I’ll usually bake them in the oven for an hour to an hour and a half until they get really soft. While the oven’s preheating I’ll wash and scrub them (skin stays ON), then dry them off and poke a bunch of holes in the skin all around the potato, sprinkle with salt and rosemary. If I’m in a hurry to prep my potato’s, boiling them is a quick easy option!

Another nice option once baked or boiled is to pop them into a big steel bowl with some pepper, salt and a spoon of butter, then mash them up with a potato masher. Delicious sweet potato mash, Yum!

To cook or not to cook?

When it comes to veg, I will lightly cook anything that’s fairly robust (brussel sprouts, cabbage, carrot etc.)

Simply throw the chopped, washed veg into a pot with a little good fat (butter or ghee) and salt, put the lid on, and let it steam/fry for only a couple of minutes. Important to make sure there’s moisture in there. I cook until it’s a little softened, but still quite crunchy. Better under than over in my opinion. Never mashy! Not such an enjoyable texture and the nutrients are basically gone by that point.

For leafy veg like Kale, Spinach, Silverbeet, broccoli,etc, I either add them into the meal raw, or lightly steam or blanch them.

Lastly…

Pull out your glass lunch containers to make up your individual meals.

Put a scoop or two of your carb source in there and scoop or two of your protein source, and then a couple of handfuls of green veg.

keep them in the fridge ready to go to work with you and heat them up at lunch time. If your slow cooker is going overnight, just do this step in the morning once its ready.

I find this formula simplifies a task that often blows up out of proportion, and ends up becoming a bit of a nightmare. It also saves so much money and time.

You can take it as far as you like in terms of spices, ideas, and different sources, but if you stick to the basic items it’s pretty hard to go wrong. Try different recipes out of books or google something new to keep your repertoire of meal ideas evolving.

After a week of eating clean, healthy meals, I feel much more deserving of splurging on a weekend breakfast, or a Friday night Uber Eats delivery!

Have fun this Sunday prepping your meals for the week!

Love, DB. X x

Deanne Berry CEO and Creator, Deanne Berry Bodies Pty Ltd. E deanne@deanneberrybodies.com, info@deanneberrybodies.com W http://deanneberrybodies.com