Batch cooking recipes for 12-hour shifts and FIRE budgeting

Batch Cooking Recipes for 12-Hour Shifts

Understanding Batch Cooking

Batch cooking involves preparing large quantities of meals to save time, money, and effort, particularly beneficial for those working long shifts, such as 12-hour rotations. This method allows you to have healthy, homemade meals on hand that can be quickly reheated, making adherence to dietary goals easier.

Essential Ingredients for Batch Cooking

• Proteins: Chicken breast, ground turkey, beef, lentils, chickpeas, tofu
• Grains: Brown rice, quinoa, whole wheat pasta, barley
• Vegetables: Broccoli, bell peppers, carrots, sweet potatoes, spinach
• Legumes: Black beans, kidney beans, lentils
• Herbs and Spices: Garlic, onion, cumin, paprika, basil
• Healthy Fats: Olive oil, avocado, nuts, and seeds

Popular Batch Cooking Recipes

1. Hearty Chicken and Vegetable Stew

Ingredients:

• 2 pounds of chicken thighs (boneless and skinless)
• 4 cups of mixed vegetables (carrots, peas, corn, and green beans)
• 1 large onion, diced
• 4 cloves of garlic, minced
• 4 cups of chicken broth
• 2 tablespoons of olive oil
• Salt, pepper, and Italian seasoning to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add diced onions and cook until translucent.
2. Stir in minced garlic and cook for an additional minute.
3. Add chicken thighs, browning on each side.
4. Pour in chicken broth and add mixed vegetables. Season with salt, pepper, and Italian seasoning.
5. Simmer for 45 minutes or until the chicken is cooked through. Remove chicken, shred, and return to the pot.
6. Cool, portion into containers, and store in the fridge. This stew lasts up to 4 days refrigerated.

2. Quinoa and Black Bean Salad

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can black beans (15 oz), rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1 avocado, diced
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and cover, cooking for 15 minutes.
2. Fluff quinoa with a fork and let it cool.
3. In a large bowl, mix quinoa, black beans, tomatoes, bell pepper, and avocado.
4. Drizzle lime juice over the salad, add cilantro, salt, and pepper. Toss well.
5. Portion into containers. This salad stays fresh for 3 days.

3. Savory Turkey Meatballs

Ingredients:

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated parmesan cheese
• 1 egg
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• Salt and pepper to taste
• Marinara sauce for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix ground turkey, breadcrumbs, parmesan cheese, egg, garlic powder, onion powder, salt, and pepper.
3. Form into meatballs (about 1-inch in diameter) and place on a baking sheet.
4. Bake for 20 minutes until cooked through.
5. Cool and store with marinara sauce in separate containers. They can last up to 5 days.

4. Sweet Potato and Chickpea Curry

Ingredients:

• 2 medium sweet potatoes, diced
• 1 can chickpeas (15 oz), rinsed and drained
• 1 can coconut milk (14 oz)
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• Fresh spinach, for garnish
• Salt to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add diced onion and sauté until soft.
2. Stir in garlic and curry powder, cooking for another minute.
3. Add sweet potatoes and chickpeas, followed by coconut milk. Bring to a simmer.
4. Cook for 20 minutes, or until sweet potatoes are tender.
5. Stir in fresh spinach until wilted. Cool and portion into jars. Can be refrigerated for up to 4 days.

Tips for Successful Batch Cooking

• Plan Your Meals: Decide on recipes that can be easily prepared in bulk and store well. Choose a variety of proteins, grains, and vegetables to keep meals interesting.

• Invest in Quality Storage Containers: Opt for glass containers with airtight lids to preserve freshness and allow for reheating in the oven or microwave.

• Label Your Meals: Clearly label containers with the date and contents to track freshness. Use freezer-safe containers for longer storage.

• Embrace Freezing: Many batch-cooked meals can be frozen for up to three months. Portion meals before freezing and thaw overnight in the fridge before serving.

FIRE Budgeting

The Financial Independence, Retire Early (FIRE) movement encourages individuals to save and invest aggressively to attain financial freedom sooner than the traditional retirement age. Integrating batch cooking into your routine can support your FIRE goals by reducing food expenses and promoting healthier eating habits.

How Batch Cooking Supports FIRE

1. Cost-Effective Meals: By purchasing ingredients in bulk and cooking at home, you can significantly reduce your grocery bills, freeing up more money for investments or savings.

2. Time Efficiency: Batch cooking eliminates daily meal prep time, allowing you to use saved time for side hustles or additional work hours to increase your income.

3. Minimized Food Waste: Cooking in bulk allows for better inventory management, reducing food spoilage and loss. This frugality aligns perfectly with FIRE principles.

4. Enhanced Cooking Skills: Regular batch cooking can improve your culinary skills, enabling you to replicate recipes and experiment with budget-friendly ingredients creatively.

Monthly FIRE Budgeting Strategy

• Track Your Expenses: Use apps or spreadsheets to monitor spending. Analyze where most money is being spent and identify areas to cut back.

• Allocate Budget for Groceries: Determine a fixed monthly budget for groceries, factoring in batch-cooking meals. Ensure this aligns with your long-term savings goals.

• Invest in Tools: Consider investing in a slow cooker, pressure cooker, or meal prep containers to streamline your batch cooking process.

• Evaluate Monthly: Regularly review your spending, savings, and investment goals. Adjust your budgeting strategies as needed to stay on track with FIRE aspirations.

Conclusion of Batch Cooking and FIRE Budgeting

Efficient batch cooking not only fuels your work during demanding 12-hour shifts but also contributes to your FIRE journey by saving costs and reducing food wastage. By incorporating these practices into your routine, you can enjoy nutritious meals while successfully managing your financial independence goals.