Traditional Mediterranean Meal Preparation for Busy Families

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Balancing family meals with a busy schedule can be challenging, but the Mediterranean diet’s emphasis on simple, fresh and nutritious ingredients makes it an ideal choice for families on the go. By incorporating traditional meal prep techniques from the Mediterranean, you can enjoy wholesome meals without spending hours in the kitchen. Here’s a guide to Mediterranean-inspired meal preparation for busy families.

The first strategy is to plan ahead and create a weekly menu. This preplanning reduces stress and saves time and worry in the week. Plus an additional tip is to overlap ingredients, as this will help to minimise food waste.

Example meal ideas are:

• Monday: Baked fish with roasted vegetables

• Tuesday: Caesar salad with grilled chicken

• Wednesday: Spaghetti with tomato sauce

• Thursday: Pizza and salad (use leftovers from Tuesday & Wednesday)

• Friday: Salmon with roasted vegetables (use leftovers from Monday)

Meal planning takes the stress out of that "I don't know what to cook tonight" feeling

The second strategy is to embrace one pan meals. These are a lifesaver for busy families and can simply be popped on a baking tray, put into the oven and a timer set. This meaning other tasks can be completed while it bakes and there are minimal pots to clean afterwards. An example is Mediterranean baked salmon. This can be made by placing salmon fillets on a baking tray on top of cherry tomatoes, courgettes, peppers and olives. Then this can then be seasoned with olive oil, herbs, salt and pepper and put into an oven and baked until the salmon is cooked (check Salmon packet for temperature and timings). Pesto can be spread on top of the salmon for added flavour. A similar example is Mediterranean chicken and vegetables which can be made by popping chicken quarters on a baking tray sprinkled with thyme and topped with lemon slices. Then underneath the chicken you can add diced potatoes, peppers, courgette and olive oil. Then bake it in the oven until the chicken and veg are cooked.

One pan meals are a lifesaver. The bonus is they are delicious and nutritious.

The third strategy is to batch cook staples in bulk. Vegetables can be chopped and roasted. Grains such a quinoa, faro and wholegrain pasta can be boiled, tubbed and used throughout the week. Sauces and dips like tomato pasta sauce, tzatziki and houmous can be made and stored in jars in the fridge. Meat, eggs, beans, chickpeas and lentils can all be cooked in advance and soaked if need be. Snacks such as crudités, marinated olives and salad jars can all be chopped and prepped in advance.

Help your future self by prepping ahead

The fourth strategy is to avoid using recipes, especially complicated ones. Keep it simple. Cook your meat and protein,. Add herbs, citrus and seasoning. Add plenty of salad or vegetables. Plate up your grains or serve with bread, and add a sauce. Don't forget to utilise your leftovers, they are wonderful and tend to develop their flavours over time.

Leftovers are a busy parents best friend. Add bits and bobs to a plate and enjoy!

Remember you are not on your own. You have a family who can help you. Getting the children involved will help them achieve much needed life skills. Don't forget to utilise the freezer. If you make too much of a meal don't throw it away. Put it in a labelled pot to help your future self. Freezer friendly recipes include moussaka, lasagne, soups, stews and casseroles.

Get the children involved.

Examples of speedy meals for busy nights are:

• Mediterranean wraps: leftover meats, cheese, salad bits can be quickly put together to make this meal. You can get the family more invested by popping different bowls on the table and letting me pick and construct their own fillings

• Pita or flatbread pizzas: simply topping the bread with leftover tomato sauce, cheese and vegetables make a delicious and quick pizza.

• Mediterranean bowls: Create this by adding a scoop of your favourite cooked grain, leftover protein, vegetables and a sauce like houmous or tzatziki.

• Greek yoghurt, berries and honey make a quick and creamy dessert or breakfast

• Nuts and fruit make wonderful snacks

Wraps are quick and delicious. You can make them ahead of time or leave them deconstructed in bowls.

Conclusion

Meal prepping the Mediterranean way allows busy families to enjoy nutritious and flavourful meals without the stress. By planning ahead, batch cooking staples, and keeping meals simple, you can bring the warmth and health of the Mediterranean lifestyle to your home, even on the busiest of evenings. With a little preparation, you’ can create meals that nourish your family.

Were you inspired by any of these ideas? If yes, please share in the comments below.