1 HOUR BATCH COOK
A simple weekend batch cook — no more than 30 minutes — can completely change the tone of your week. It takes away decision fatigue, makes it so much easier to hit that fibre target, and adds a little extra goodness to every meal. Here’s what I prepped this weekend:
Marinated Beetroot
So simple, but so heart-healthy and delicious. (I’ll break down the specific benefits in another post, but trust me — this one’s worth it.)
This time I used yellow beetroot for a bit of diversity, as I usually go for red, especially when buying it pre-cooked. I gave the beets a good wash, coated them lightly in extra-virgin olive oil (EVOO), and wrapped them first in parchment paper, then foil. The parchment acts as a barrier so the beetroot doesn’t absorb aluminium from the foil.
I popped them into the oven for 90 minutes (180C fan) and try to cook other things at the same time. My squash (recipe below) was in the oven at the same time too. After 90 mins I left them in the oven to cook in the residual heat. Once cooled, the skins slip off easily. Chop, drizzle generously with EVOO and balsamic vinegar, and store in a container — ready to add to salads, grain bowls, or just as a side.
Chia Pudding
4 tbsp chia seeds
1 cup almond milk
¼ cup kefir
1 heaped tbsp yoghurt
1 tsp vanilla powder (if you have it)
Mix well, then stir in a punnet (125 g) of raspberries.
This makes a creamy, tangy pudding that delivers a whopping 22 g of fibre in total. It lasts around 4 days in the fridge, giving me an extra 4+ g of fibre per day. Or you can have it as a breakfast pudding, in which case it’ll be gone in 2 days. Either way — simple, satisfying, and so delicious.
Marinated Tofu
Cube your tofu, drizzle with tamari and sesame oil, then pan-fry until lightly browned. That’s it! It only takes minutes, but doing it on the weekend saves me from tackling it during the weekday rush. It adds easy protein, fibre, and flavour to meals throughout the week.
Batch-Cooked Squash
Having a pre-cooked vegetable in the fridge feels like magic. I love how nature gives us exactly what we need: as autumn arrives, squash appears, packed with beta-carotene, vitamin C, antioxidants, and fibre — all brilliant for immune health.
To prep, just cut the squash in half, scoop out the seeds, brush with EVOO, and roast at 180°C (fan) for about 30 minutes. I left mine unseasoned so I can use it in different ways: blending half into cake batter and even stirring some into my coffee; the rest will be added to meals, especially with a dollop of kimchi mayo (heavenly).
✨ And that’s it — four quick preps that keep me fuelled, fibre-rich, and ready for the week.