One chore that is difficult for those with chronic illnesses is cooking. Some days one is too fatigued to prepare a nutritious meal from scratch. Take advantage of good days and make some meals that can be put in the freezer.
Freezer cooking is a great way to save time on days when energy levels are low. Make a batch of these, then pull them out when you need a quick meal! Serve it with homemade guacamole and tortilla chips, delicious!
Makes: I made approximately 15 burritos using 1/2 cup of filling each
Storage: 1—10″x 10″ sheet of aluminum foil to wrap each burrito, place in 1 gallon Ziploc freezer bag.
- 3 medium sweet potatoes, peeled and chopped into 1/2″ cubes
- 4 large red bell peppers, roughly chopped
- 2 large onions, roughly chopped
- 4 garlic cloves, minced
- 2 jalapenos, seeded and diced
- 2 tablespoons chili powder
- 2 tablespoons cumin
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil
- 4 cans black beans, drained and rinsed
- 2 cups salsa (your favorite!)
- 1 bunch cilantro, chopped
- Juice of one lime
- 24-30 whole wheat tortillas (we like the Truly Homemade ones from Trader Joe’s)
- 4 cups shredded cheddar cheese
Preheat oven to 400°. In a large bowl, combine sweet potatoes, bell peppers, onions, garlic, jalapenos, chili powder, cumin, salt, pepper and olive oil. Toss to coat. Spread onto two large baking sheets and roast in preheated oven for 30-40 minutes or until veggies are all soft and browned. Allow veggies to cool enough to handle. Transfer roasted veggies into a large bowl, add in beans, salsa, cilantro and lime juice and toss until well combined. To assemble burritos, place one tortilla on a square of aluminum foil, top with 1/2 cup-1 cup of filling, sprinkle on cheese and roll burrito closed. Wrap in foil. Place wrapped burritos in labeled gallon freezer bags.
To reheat: unwrap foil from frozen burrito. Wrap loosely in a paper towel. Microwave on high for 90 seconds to 2 minutes or until the burrito filling is hot.
4 tablespoons extra virgin olive oil, divided
1 ½ cups cubed crusty whole grain bread (1/2-inch cubes)
3 cups grape tomatoes, quartered
1 medium English cucumber, diced into ½ inch pieces
One 15-ounce can of low-sodium small white beans or Great Northern beans, drained and rinsed
2 scallions, green and white parts, sliced thinly on the bias
1 ½ teaspoons chopped fresh thyme, or ½ teaspoon dried
1 ½ tablespoons red wine vinegar
½ teaspoon salt
¼ teaspoon freshly ground black pepper
8 large basil leaves
Place 1 tablespoon of the oil in a medium skillet. Add the breadcrumbs and toss to coat. Cook over a medium heat, stirring occasionally until toasted and crisp, about 6 minutes. Set aside to cool.
In a large bowl, toss together the tomatoes, cucumber, beans, scallion, and thyme. Drizzle with the remaining 3 tablespoons of oil, and the vinegar, season with salt and pepper and toss to coat. Right before serving, add the toasted bread and tear the basil leaves into small pieces into the bowl, then toss to incorporate.
For Vegetarian meal: Add a hard-boiled egg for extra protein
For Meat lovers: Add strips of chicken or steak
- 1 cup (200 grams) farro
- 1 tablespoon olive oil, plus a drizzle more for serving
- 1 small onion, diced
- 4 cloves of garlic, minced
- 250 grams (8.8 oz) mushrooms, sliced (I used baby portobello but any kind will do)
- 1 cup (100 grams) cooked white beans, drained and rinsed
- 1 ½ teaspoons of fresh thyme (or your favourite herb)
- Salt and pepper, to taste
- Bring a pot of water to boil over high heat and add the farro. Reduce the heat to a simmer and cook for the length of time indicated on the package. If you’re not sure which type of farro you have, start checking it after 15 minutes. It may take as long as 40 minutes. The farro is ready when it’s tender yet chewy.
- Meanwhile heat a large pan over medium heat and add the oil and onion. Fry until softened then add the garlic and give it another minute or two. Add the mushrooms and fry until browned. If you’ve got some sticky bits on the bottom of your pan, add a splash of vegetable stock, water or white wine and scrape them up (extra flavour!).
- When the farro is cooked toss the beans into the pot for a minute to heat them through then drain the pot. Add the farro and beans to the pan with the mushrooms and mix well. Sprinkle over the thyme, season with salt and pepper to taste and drizzle over a touch of olive oil.