food prep: part 1
One of the single most effective things you can do to improve your veggie and fruit intake, and crowd out packaged and highly processed foods is to prep your veggies and fruit right after you get your groceries. Before you think about putting them in your fridge, organize your produce on your counter, turn on a good book or podcast, and get to it.
Think of it this way, you can either make it happen now while everything is out, fresh, and ready to be prepped. OR, you can shove it all into your fridge to be forgotten, soggy, stinky bags of unrecognizable sludge in a few days.
I know, I know. It’s not sexy and it can feel like an added hassle you don’t want to deal with, but I am here to tell you that it can be simple and fun if you give the process a little TLC.
It all starts with learning some techniques to get you comfortable with your knife skills and excited (yes excited!) to prep some food.
So, here it is. I’m breaking it down and sharing my top 10 tips for success:
Clean your prep space. Clean counter tops, a clean sink, and a clean cutting board and knife are a must. Don’t start prepping with dishes piled up and old food everywhere. Always start with a clean kitchen!
Compost your scraps. Get your countertop compost bin/bucket at the ready. If you compost (yay!), you probably already have your compost bin nearby while you prep. If you don’t compost, get on it! It’s one of the best things you can do to reduce waste and put nutrients back into the earth. Countertop compost bins are affordable and easy to come by these days. I bought my countertop bin and 3 gallon bags from amazon.
Hone & sharpen your knife. Having a sharp chef’s knife is muy importante. Don’t mess around with dull, rusty blades. They’re far more dangerous than sharp knives and they can contaminate your food. Chef’s knives and honing steels are readily available for very affordable prices on the web. I will do a tutorial video on how to hone your blade, but for now you can YouTube it for more in-depth guidance.
Use a sturdy cutting board that’s solely for produce. Don’t mix cutting boards used for produce with those used for animal flesh. You have a much greater chance of food-borne illness when you don’t keep them separate. You can also eat fully plant-powered and vegan to accomplish this (among many other benefits #veganforthewin), but I want to make sure all my people out there know how important it is to have a cutting board solely dedicated to fruits and veggies. Your cutting board should be sturdy, preferably wooden with rubber feet, and large enough to comfortably hold what you’re cutting and then some. Here’s a good one to try.
Use “the claw” method to keep your fingers safe. You have a hand for holding what you’re chopping (the guide hand) and you have another hand for gripping the bolster and handle of your chef knife. The guide hand should be in a claw shape with fingers tucked in, so that your knuckles guide the knife. Your knife-holding hand is in charge of cutting, using a circular rocking motion. To give you a clearer idea of what I’m referring to, YouTube is a great resource.
Make sure your hands are clean and dry. Don’t be chopping with wet hands. They’re slippery and accident prone. Always have clean, dry hands to maintain the most control over your knife and what you’re cutting.
Make it fun. Have an audio book, music, or podcast on so you can get into the zone on something you love, while you continue to watch what you’re doing. I don’t recommend cooking while watching TV, especially if you’re not fully comfortable with your knife handling skills.
Get some high quality containers. Get yourself some clear, glass containers (with lids) at the ready to put all of your freshly prepped produce into their proper containers. Clear containers give you better visibility of what you have and how much you have. You can find a variety of sizes at places like TJ Max, Marshalls, Amazon, and more. Just make sure you’re getting glass to avoid toxins, and look for tempered glass, which is best for hot and cold food items.
Baby steps. Prepping all of your produce in one swoop can feel overwhelming , so start small. Pick the items that you know you’ll use first or items that are more perishable and go from there. I recommend prioritizing snack food items that you can easily grab, such as: carrots, cucumbers, bell peppers, celery, and sliced fruit. Then move into items you will use for cooking main dishes or making salads. Having your food chopped and prepped ahead of time gives you the upper hand. You’re more inclined to snack healthier and cook with more ease.
Safety first! Don’t rush, use a sharp knife, master the claw method, and stay focused.
Stay tuned for part II when we dive in deeper to food prep.
