Big batch cooking

Story by Rita Feutl
Photograph by Dustin Delfs

Multiply your recipes to save time, money and mealtime hassles.

The idea of cooking in large quantities may be overwhelming in an age where leftovers is a dirty word and many know the phone number of their local takeout better than their dad’s famous chili recipe. But more people are recognizing that storing a second casserole in the freezer or roasting an extra large chicken to enjoy the next day saves money, time and a whole lot of supper-time hassle.

Registered dietitian Caroline McAuley belongs to a community kitchen in Vermilion where she gathers with friends to make huge batches of
recipes for the enjoyment and nutrition of all, but she also does a lot of large-quantity  cooking on her own.

“It’s so much more cost-effective because you plan for things,” says McAuley. And because you’re not taking part in the five-o’clock grocery store frenzy, you’re less likely to feed your family pre-packaged foods high in trans fat, sodium and other dietary no-no’s.

Smart cooks freeze an extra batch of muffins to drop into lunch bags or the hands of busy teenagers heading out the door. Or they’ll barbecue a second steak, knowing that they can cut up the meat, freeze it in meal-sized portions, and use it for salads or wraps down the road.

“I also think it’s a simple way to introduce kids to meal preparation, because you can say ‘the lasagne’s in the fridge. Put it in the oven at 350F and make a salad.’ They don’t have the scariness of making a whole meal,” says McCauley.

Rosemarie Renwick is a Lethbridge-based registered dietitian who co-ordinates the city’s community kitchen for the Chinook Health region. She and McAuley stress the importance of food safety for big batch cooking. When you bring perishable ingredients home, freeze them immediately in user-friendly quantities or cook them before their expiry date.

Wash hands thoroughly before starting and cool food as quickly as possible. Also, don’t overload your freezer with warm foods, as it will raise the temperature of other items already stored. Cool dishes before freezing.

“In the winter, it’s great. Put the dishes on the deck (to cool them), covered of course,” says Renwick. If you’re cooling items in the fridge, leave the lid propped so heat can escape. Once frozen, homemade casseroles should be eaten within about three months.

Many recipes are easily doubled or tripled, though you should be cautious about spices. Stir them in well, so that you don’t end up with a clump of chili powder in one corner of the casserole. Unless you’re dealing with yeast recipes, reduce the salt, say the nutritionists. It can always be added at the table.

Here’s another tip: if you’re planning to triple your favourite cake or muffin recipe, set up three bowls side by side and mix each batch individually. This ensures that the right amount of baking powder and other crucial ingredients is present in each batch.

And don’t forget to stick to your budget: save money by letting seasonal ingredients dictate the recipes you choose and always consider the cost per serving of any ingredient. (Divide the number of people you plan to serve into the cost of the item.) And don’t get suckered into thinking any bulk buy is a saving if you can’t use it, says McAuley, who still regrets a large bag of shredded coconut she purchased.

Finally, before you make the mega-meal plunge, test the recipe on your family. If your youngsters say yuck, freezing it won’t make it taste better.

Freezing Points

• If a recipe calls for adding liquid, such as water, consider adding it after you’ve thawed your dish. This way you’re not filling your freezer unnecessarily.
• Label your batches properly, including instructions for serving the dish. For example, note whether the casserole needs to be cooked before serving or simply heated through.
• Freeze in airtight containers to reduce freezer burn.
• To store small batches of sauces and soups efficiently in the freezer, place good quality freezer bags inside clean, empty milk cartons and fill the bag. Seal, and place in the freezer. When the contents are frozen, you may remove the milk carton to use again, and neatly stack the sauce bricks against the freezer wall.
• Another option for freezing: Line your saucepans or casserole dishes with a freezer bag. Add the contents, then put saucepans in the freezer. Once frozen, remove the pans for regular use. When you want a meal, you won’t have to fuss with defrosting the food to fit into your saucepan, as it’s already shaped to fit.
• Freeze food in one-meal portions so you only take out what you need.
• When thawing any item, always place in the fridge on a tray or plate to catch juices from possible bag punctures.

Storage Times

There’s no use breaking your back hauling home a 20 kilogram sack of flour if you don’t use it up at its peak. Here are storage guidelines for some basic items:

Item	Refrigerated	Frozen	Pantry
Salted butter, unopened	12 weeks	6 months
Salted butter, opened	3 weeks	6 months
Firm cheese, unopened	3-6 months
Firm cheese, opened	3-4 weeks
Margarine, unopened	8 months	6-12 months
Margarine, opened	1-3 months
Ground meat	1-2 days	2-3 months
Bacon	6-7 days	1-2 months
Beef roasts	3-4 days	10-12 months
Pork roasts	3-4 days	8-10 months
Chicken & turkey, whole	2 days	1 year
Chicke & turkey, parts	2 days	6 months
White flour, unopened			6-12 months
White flour, unopened			6-8 months
Whole wheat flour	3 months
Canola oil, unopened			12-18 months
Canola oil, opened	12 months		6-9 months
Olive oil, unopened			9-12 months
Olive oil, opened	12 months		6-7 months

Source: Food Safety Information Society

Foods That Don’t Freeze Well

• Cooked egg whites become rubbery and tough.
• Cooked potatoes can turn mushy, especially starchy varieties like new potatoes. Baking potatoes, such as russets, can be frozen successfully.
• Cream cheese, mayonnaise and sour cream separate or become watery during freezing. Use in small amounts or mix with other ingredients. You can freeze heavy cream, but it won’t whip.
• Fried foods become soggy.
• Cake icings made with egg whites, cream or custard fillings don’t freeze well.
• Undercook pasta and rice before freezing as it softens during the process.
• Hard cheese often crumbles after freezing. Freeze it grated to use in recipes.

Small Steps Toward Big Batches

If the idea of quantity cooking is a bit intimidating, start with these ideas:

• Sautéing two nights in a row? Peel and chop double the onion and refrigerate extras.
• Mixed lettuce comes washed nowadays, but you can chop twice the celery, pepper or mushrooms and save half for tomorrow night’s salad. Cut “moist” ingredients, such as tomatoes, just before serving.
• Making Saturday morning pancakes or Sunday afternoon muffins? Combine two batches of dry ingredients – flour, sugar, baking soda, etc. Seal and label as your own mix, ready when you are.
• If you enjoy marinated chops or chicken breasts, buy double the quantity, make twice as much marinade, and freeze one meal’s worth in freezer bags with marinade. Before work on a busy day, thaw in the refrigerator.
• Create a weekend assembly line for weekday sandwiches or burritos and include the kids. Lunches will be made for the week and since they helped make them, they might actually eat them.
• Recipes frequently call for cooked ground meat. Cook up extra ground meat and freeze for use with pasta sauces, tacos or salads at a later date.

Whole Grain Barley and Banana Muffins

Barley adds a tasty and healthful twist to this old-time favourite.

2/3 cup (150 mL)   canola oil
2 cups (500 mL)    granulated sugar
4                                eggs
5-6                            very ripe bananas
4 cups (1 L)            Hamilton’s Barley Flour
2 tsp (10 mL)          baking powder
2 tsp 10 mL)           baking soda
1/2 tsp (2 mL)        salt
1 cup (250 mL)      chocolate chips and/or chopped walnuts (optional)

Preheat oven to 375 degrees F. In a large bowl combine oil, sugar and eggs. Beat until smooth. Add whole bananas and mash with the beaters, then mix. Add Hamilton’s Barley Flour, baking powder, baking soda and salt and beat well to combine. Stir in chocolate chips and/or walnuts if desired. Spoon into 30 greased or paper-lined muffin cups and bake for 20 minutes or until centre springs back when lightly touched. These muffins freeze very well in an airtight container or zipper-type freezer bag. Makes 30 delicious muffins ready for quick, portion-sized snacks.

Recipe supplied by Hamilton’s Barley Flour.

Multi-Meatballs

Supper’s a snap if you can grab some meatballs from your freezer and pop them into your favourite sauce to simmer while you cook some pasta. Try tomato sauce, mushroom sauce or the sweet and sour sauce that follows.

4                               large eggs, fork-beaten
1 cup (250 mL)      milk
1/2 cup (125 mL)   finely chopped onion
2 cups (500 mL)    dry bread crumbs
4 tsp (20 mL)          worcestershire sauce
1 tbsp (15 mL)        salt
1 tsp (5 mL)            pepper
4 lbs (1.8 kg)          lean ground beef

Combine eggs, milk, onion, bread crumbs, Worcestershire sauce, salt and pepper in a large bowl. Stir until well blended.

Mix in ground beef. Shape into 1-1/2 inch (3.8 cm) balls. Arrange on greased baking sheet. Bake in 425OF oven for 15 to 16 minutes until no pink remains. Drain. Makes about 96 meatballs.

Place baked meatballs in single layer on baking sheet. Freeze three hours, then remove to freezer bag. Label. Freeze for up to three months.

One serving of six meatballs offers 257 calories, 11.5 g total fat, 24 g protein, 12 g carbohydrate and trace dietary fibre.

Sweet and Sour Sauce

This recipe makes eight servings but can easily be doubled or tripled. Serve over rice with meatballs and salad.

1-1/3 cups (325 mL)     brown sugar, packed
3 tbsp (50 mL)               all-purpose flour
2/3 cup (150 mL)           water
1/2 cup (125 mL)           white vinegar
1 tbsp (15 mL)               ketchup
1 tbsp (15 mL)               low sodium soy sauce

Mix brown sugar and flour well in medium saucepan.  Stir in remaining ingredients. Heat and stir until boiling and thickened. Add cooked meatballs and simmer until heated through. Makes about 2 cups (500 mL) sauce.

If making extra batches, pack sauce into 2-cup (500 mL) containers that allow for headroom. Label. Freeze up to three months.

Each 60 mL/1/4 cup serving offers 161 calories; trace total fat; 116 mg sodium; 1 g protein; 41 g carbohydrate and trace dietary fibre.