1 April 2013

Mince Meat - updated

My first freezer staple is cooked mince. I use this for a whole range of dishes like lasagna, bobotie, chilli con carne, pasta, stuffed peppers, spanish rice, and so on. It's perfect for those quick cooking days. See my quick meals at the bottom of the post.
For my mince I use beef and sometimes add 1/3 pork, but you can use chicken, lamb, turkey or any other mince you like.


Ingredients
2kg mince meat
2 cups grated carrots
2 chopped onions
2-3 celery stalks, chopped
4 garlic cloves, finely chopped (optional)
3t salt
pepper & other seasonings to taste
olive oil or cooking fat of your choice
2-3 cups broth (optional)

I like to make the veggies almost undetectable since I have a picky one-year-old. There are two ways to do this: either chop the veggies really finely beforehand (use a food processor) or sauté roughly chopped veggies and dump in a blender afterwards.

Heat a large pan on medium heat and add the oil or fat and vegetables. Sauté the vegetables until tender and fragrant. Scoop out into a large bowl and return the pan to the heat. Brown the meat in batches, making sure to season every batch. Finally, mix the cooked meat and vegetables together and taste it to make sure that it is seasoned to your liking. Adjust seasoning if necessary.

I found that broth really makes the meat moist, tender and taste incredible, but it is up to you if you want to go through the extra trouble (which is not difficult or hands on, it just takes time). Add the broth to the meat and veggie mixture in a large stockpot, stir to combine and leave on med-high heat to reduce. It is ready when the liquid no longer pools on top and when there is no runny liquid when stirring through.
I try to make all my at-hand food to be as nutritionally dense as possible, because my one-year-old eats very little. That is why all my food is packed with veggies and the broth I use is homemade bone broth.

Let the mixture cool to room temperature before dividing it into freezer bags or bowls. I like storing mine in 500g portions for ease of use later.

To use later, pull the amount you need out of the freezer and thaw (it can be defrosted in the microwave). That's it! Easy!

Notes: You can add any other vegetables as well. Onions, carrots and celery give an amazing flavour to the meat and it also makes it moist. Check your refrigerator for vegetables that will go bad before you can use it or buy some on special. Good choices include spinach, peppers, mushrooms, broccoli, eggplant, grated potatoes, etc.
If you're on a tight budget, you can also stretch the meat further with oatmeal. I recommend using about  half a cup per 500g meat. If you use more, it could take over.

Quick meals using the mince meat
Bolognaise Sauce: Add a can of chopped tomatoes and some balsamic vinegar if you want.
Shephard's Pie: Add some peas to the mince, place in a baking dish and top with mashed potatoes. Bake in the oven if you like.
Chilli Con Carne: Add a can of mixed beans (and/or corn or chickpeas), dried or fresh chillies to taste and taco seasoning. Serve with tortilla chips, sour cream or greek yoghurt, spring onions and cheddar cheese.
Spanish Rice: Add cooked rice, bacon bits and spring onions.

26 March 2013

Step 1: The Plan

The first thing you need to do is to make a plan. Sure, you can surf recipes and just make them on the fly and there's nothing wrong with that, but it's way easier on you if you have a fixed plan. You don't need to cook everything at once, but have something to work towards.

For us, I made the following list:
  • Mince meat (cooked)
  • Meatballs
  • Beef stock
  • Chicken stock
  • Marinara sauce
  • Bolognese sauce
  • Breakfast muesli bars
  • Yoghurt
  • Carrot Apple Nut Muffins
  • Pear Streusel Muffins

Meals:
  • Basil Eggplant Parmesan
  • Butternut Macaroni & Cheese
  • Sweet & Sour Meatballs
  • Stuffed Pasta Shells
  • Quiche
  • Chicken Alfredo Casserole
  • Chicken & Bean Enchiladas
  • Beef Stew
  • Lasagna
I will add more meals as I go along and as we eat the rest :-)
For now, this is my starting point. All of these dishes get loads of vegetables, so I try to buy in bulk and whatever is on special or I go to the farmer's market.

My basic shopping list will include:
  • Mince meat (I use beef, but sometimes I add pork as well. Buy whatever your family likes)
  • Chicken pieces, both with bones and boneless
  • Stewing beef
  • Soup bones (beef)
  • Whole chicken (for roasting. Save the carcass for chicken stock)
  • Bacon
  • Carrots
  • Onions
  • Celery
  • Tomatoes
  • Peppers
  • Potatoes
  • Mushrooms
  • Garlic
  • Any other veggies that are on sale
  • Apples
  • Pears
  • Eggs
  • Milk
  • Cheddar or Gouda Cheese
  • Mozzarella
  • Parmesan
  • Pasta (Since we're on whole foods, I buy whole wheat. If you want true whole wheat pasta, though, you'll have to make it from scratch)
  • Canned beans
  • Whole wheat flour
  • Variety of nuts
  • Variety of dried fruits, including raisins and dates
  • Whole wheat tortillas
  • Honey
I'll need most of these ingredients in bulk, so I watch for sales and go to large stores or the farmer's market. I usually don't get all my ingredients at once, but what I do get the first time is lots of onions, carrots and celery, since these will be the base of a lot of my dishes.

The first thing I do is to chop the onions, carrots and celery and keep them in airtight containers. These can be frozen and pulled out whenever needed. To make this step easier, I grate and chop with my food processor. You can do it all by hand, but I try to make the work as little as possible. The containers I use are 1, 2 and 4 cup sizes, so if I need only 1 cup, I'll pull that out and defrost.
This saves a lot of time later when I actually start cooking.

Another thing I recommend to make things easier, tastier and cheaper, is to have a few herb plants. If you can't plant them in the garden, they work well in pots on a windowsill. I love using Rosemary, Thyme, Basil, Parsley, Chives, etc. Pick whatever you prefer. Just one plant will put a punch of flavour in your dishes and save you money in the long run.

Note: These dishes are what my family loves and things we eat/use regularly, so feel free to tweak your list to suit your family's needs and tastes.
There are loads of wonderful recipes out there that can be frozen. Surf the web and gather some recipes you like to help your list along. Check out http://onceamonthmom.com for ideas.

25 March 2013

What it's all about

Hi there and welcome to Hungry Family blog!
I just want to introduce myself and what this blog is all about so you know what to expect.

I am a new mom to a beautiful 5 month old boy and I've recently jumped on the whole foods band wagon. After two and a half years abroad, we've returned to South Africa and moved into a new house a month ago so we're busy fixing and customizing the house to our own style. Between a baby and renovations, things can get a bit hectic and mealtimes come as an afterthought.
When I was pregnant, I started thinking about the best way to feed my new family. With obesity, malnourishment and so many other health problems out there, I really started to research what the best diet is out there. Of course I'm not talking about a weight loss diet, but a lifestyle diet that my whole family can follow every day.

With so many schools of thought out there on the "real" human diet, I've come to my own conclusion which is: if it is possible to make it from scratch (like they did 5 generations ago), then I can eat it. Roughly. This doesn't mean that I am going to get a milk cow and make my own cheese and butcher my own meat. No. But if someone can make it without industrial processes and weird chemicals, then I can eat it.

This posed a problem for me, because I love food. And I love sweets. I've never really had a taste for vegetables. Hmmm, it seemed as if my journey was going to end before it began! Because sugar is refined (and refined food is a no-no) and veggies should be part of just about every meal I eat... Nevertheless, I was sure that this was the way to go and I was just going to have to give up sugar and swap them for veggies.
Yes, I cheat sometimes, but I try to stick to this as much as possible and hopefully in the near future I won't want those naughty treats anymore and I'll be eating 100% whole food. That's the goal anyway.

With my food philosophy out of the way, I've also found a way to make cooking easier on me. Don't get me wrong, I love to cook! But when there's no inspiration, I'm not in the mood, or I don't have the ingredients at hand, things can get a bit sticky when my husband asks and hour before dinner "What's for dinner?"
And so I stumbled onto once a month cooking or freezer cooking, whatever you like to call it. I am now in the process of getting my freezer cooking as streamlined as possible. And that's what I hope to share with you: organised freezer cooking, the whole foods way. I hope you enjoy the journey with me! :-)