Vegetable and/or legume cream
Enjoy with raw vegetables, spread on wholemeal bread or in a wrap, or bring out for an impromptu aperitif.
Recipe ideas: carrot cream, beetroot cream, pea cream, squash cream, sweet potato cream, guacamole, legume hummus…
Tips: Portion the preparations into small jars. 1 jar = 1 meal. Keep some jars in the fridge for the next 3 days' meals and place the remaining jars in the freezer for the rest of the week.
Raw vegetables
Cut into sticks, rounds, cubes or spirals and store in jars in the fridge. Don't hesitate to toss them in lemon juice to slow oxidation. Store for 2-3 days.
For finer cuts such as julienne strips or grated vegetables, it is best to prepare them "to order" just before the meal to preserve all the vitamins.
Wash and spin-dry the salad, baby leaves, spinach and store for 3-4 days in glass jars in the fridge.
Cooked vegetables
Steam vegetables until "al dente" then store in jars in the fridge for 2-3 days, or in the freezer for longer (approximately 1 month).
NB: For freezing, avoid vegetables with a high water content such as cucumber. For other vegetables, after steaming, rinse with cold filtered water and drain before freezing.
Reheat using your steamer, in a wok, or quickly in the oven with olive oil, onions, garlic, baby spinach, mushrooms, fresh herbs…
Prepare a soup to enjoy hot or cold depending on the season. Store for 2 days in the fridge - 1 jar = 1 meal - and freeze the surplus for longer storage.
Reheat using your steamer or in a bain-marie.
Prepare vegetable patties and cook them in a frying pan. Store in an airtight container for 2-3 days in the fridge, or freeze once cooled for up to one month.
Raw fruit
It is best to prepare them at the last minute to preserve their vitamins and micronutrients.
Prepare smoothies using a blender and fill jars to place in the freezer. Transfer to the fridge the evening before to enjoy the following morning.
Tips: Add frozen broccoli or cauliflower florets to your smoothies.
Cooked fruit
As a compote or steamed or oven-baked. Store for 3-4 days in the fridge and one month in the freezer.
Dried fruit
Fruit leathers to be kept for one to two months at room temperature in an airtight jar, or in the fridge, and for one year in the freezer.
Grains
Prepare and drain wholegrain rice, buckwheat, quinoa, millet, bulgur wheat… and store in jars in the fridge for 3 to 4 days.
Enjoy alongside vegetables or in a salad with fresh herbs, dried fruit, seeds, superfoods…
Meat, fish, eggs
Prepare "meal" dishes according to taste and store in the fridge for 3 days, or in the freezer for consumption within the following month. Remember to portion into individual or per-meal servings.
It is best to cook meat, fish and eggs "to order" if you are combining them with other prepared dishes.
Sauces
Prepare sauces and store in glass bottles. Keep for 2-3 days in the fridge and 1 month in the freezer.
A basic recipe to adapt to your taste: sesame, almond or peanut butter + turmeric, ginger and other spices + chia seeds + lemon juice + cider vinegar + olive and rapeseed oil.
"Pick and mix" meals
Once you have all these preparations ready to enjoy, simply let your creativity flow and put your meals together however you fancy.
Here are a few combination ideas to inspire you:
Soup + raw vegetables + vegetable cream + hummus
Vegetable pancake + green salad + fruit compote
Soup + vegetable muffins + raw vegetables
Raw vegetables + pan-fried cooked vegetables + soft-boiled egg / fish / meat
Hummus on toast + salad + raw vegetables + fruit
Soup + salad + quinoa + raw vegetables
Steamed vegetables + raw vegetables + vegetable cream + hummus
Smoothie + nuts + fresh fruit for a snack
Over to you now!
And to make sure you are covering your vitamin and mineral needs, our post-partum food supplement Post essentials is here for you!
