Úna’s Batch-Cooking Tips

  • I buy all the ingredients on my batch-cooking shopping list, except for tamari and occasionally tofu, in Aldi . It just happens to be the closest budget supermarket. Based on a quick gawk, Lidl is probably just as good.
  • Ask at the supermarket what days and times they get their deliveries of veg, plus what time they usually get the veg on display, and schedule your food-shopping accordingly. I find frozen spinach sells out really quick in Aldi… us Galwegians are more health-conscious than we give ourselves credit for 🙂
  • I found out the hard way that bags of frozen vegetables leak water. My kitchen is quite small, and I couldn’t figure out a place to put the voluminous bags of frozen vegetables until it was time to cook them. My (kinda wacky) solution is … I put them in my shower!! It’s a bit mad, but it means I don’t have puddles of water in my apartment – always nice. ! 😉
  • Cooking devices with timers are crucial. Confession: I choose to steam, grill and microwave food, not for reasons of health or taste, but … because my steamer, grill and microwave have timers. I fill them up, then go off and do nerdy musical things!
  • How many big mixing bowls do you have? That, plus the size of your cooking devices, will dictate how many recipes you make at once. I have 2 big mixing bowls, so I make 2 recipes at once.
  • You’ll have to experiment to find out to how big a batch you can comfortably cook with the space, devices and cookware available to you. Based on the size of my frying pan, steamer, and 2 mixing bowls, I find it’s best if I stick to cooking batches of 8 portions at a time. (I’ve tried 16 – it got a bit messy. !)
  • What’s your cooking plan? Well, the fact that all the ingredients of a meal don’t have to arrive on a table at the same time means you don’t really need one! For time-efficiency, I try to have all devices in the kitchen working simultaneously – e.g. have tofu marinading, vegetables steaming, potatoes microwaving, rice simmering, fresh veg grilling, and something frying all at once. Once an ingredient is ready, I put it in a big mixing bowl dedicated to that recipe. When all ingredients are ready and in the bowl, I mix it all together.
  • I originally tried dividing portions by weight – I found that very time-consuming. Now I mix / put the whole mixture into a rectangular-shaped receptacle, flatten it a bit, then divide the rectangle roughly into the appropriate amount of portions with a sharp knife. I then ladle each portion into a …
  • resealable freezer bag, which is more space-efficient than a freezer container. After use, I wash each bag and re-use.
  • In case I want to feed a few people at the same time, I put 8 portions in one big freezer container.
  • Sounds obvious, but: I let all the food cool to room temperature before I put it in the freezer. That way I minimise my valiant little freezer’s energy use.
  • When taking out a meal portion to defrost, leave it in the sink / on your draining board so it doesn’t leak all over the kitchen.

… So that’s it! Let me know via Facebook or Insta how you get on!!

go n-éirí leat,

Úna

Úna’s Batch-Cooking Shopping List

Dept. ItemApprox. cost
Fresh veg: Garlic clove€0.39
Ginger€0.39
Courgettes: 2 x 500g (€0.89 each)€1.78
Peppers: 2 (€0.69 each)€1.38
Salad potatoes: 1 pack of 1000g€0.99
Butternut Squash: 3 (€0.79 each)€2.37
Fish: Kiln-roasted Salmon fillet: 3 packs of 185g (€3.19 each) €9.57
Dairy:Feta Cheese: 4 packs of 200g (€1.79  each)€7.16
Ardagh Lighter Mature White Grated Cheese: 1 pack of 250g€1.59
World:Brown Rice: 1 pack of 1kg €1.15
Balsamic Vinegar: 1 bottle of 250ml€1.99
Eggs:Free Range Large Eggs: 2 packs of 6 (€1.89 each)€3.78
Frozen Veg:Broccoli Florets: 1 pack of 907g€0.49
Spinach: 1 pack of 907g€1.09
Green Beans: 1 pack of 970g€0.69
Cauliflower Florets: 1 pack of 907g€0.79
Kale: 1 pack of 750g€1.09
Other:Tofu: 4 packs of 300g (€1.99 each)€7.96
Tamari: 1 bottle of 250ml€3.45
Total:€48.10

Veggie meals with 20g protein!!

Last year, my guilt about climate change and niggles about animal welfare finally got too loud to ignore. So I resolved to turn veggie as much as I could.

At first, I did the obvious thing: I extracted the meat from my meals, and increased my starch and vegetables to the same volume of the missing meat. However, starches and veggies are not as protein-dense as meat. Consequently, I was not meeting my  RDA of protein, and I was not a happy camper: I was consistently grumpy and hungry. 

Then I hit gold… a little bird (who happens to be a professional dietician) told me of a magical index which listed the macronutrient composition of all foods available in the UK. And – this fact makes me so happy to live in the 21st century – this incredible resource is publicly available!!

The amazing index is the “McCance and Widdowson’s composition of foods integrated dataset” . It’s available in both .pdf and Excel format here.

Me being me (i.e. a total nerd) I downloaded the magical Excel file, and calculated veggie food combinations that would give me 20g protein per meal.

At the moment I don’t have a lot of time for cooking. So I’d describe my creations as ‘how to quickly throw quantities of food together’, rather than ‘haute cuisine recipes’. But, in case you, too, are a busy bee who wants to lessen their ecological footprint, I share my fave food combos below.

Or … why not download the McCance and Widdowson dataset yourself, and design your own protein-rich veggie food combos? And then … share them with me? 😉

Scrambled Egg, Mature Cheddar, Courgette, Kale

Feta Cheese, Cauliflower, Green Beans

Smoked Salmon, Squash, Peppers, Potato

Marinated Tofu, Spinach, Broccoli

Update 26/01/2019: to make your life easier, I’ve now added a shopping list for those recipes, plus some batch-cooking tips.

Also, in future I’d love to try making a second draft of these food combos which uses the amount of food in a single packet (e.g. broccoli comes in packets of 907g. So it would be really handy if my tofu recipe used exactly 907g of broccoli, rather than its current 880g.!) Less measuring = fasterrrr!

And I’d also love to try pairing foods which are in season at the same time. So watch this space…. !

Complete and utter disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

Marinated Tofu, Spinach, Broccoli

I added a marinade inspired by chef René Ortiz to this tofu combo!

Nutritional info of one portion (not including marinade)…

Energy (Kcal) Carb. Protein Fat
281kcal 32.3g 19.9g 8g

Approx. cost per portion: €1.88

Ingredients 1 portion 8 portions
Broccoli 110g 880g
Rice, brown wholegrain (exchange for quinoa* if you’d like) 100g 800g (320g dry)
Spinach 100g 800g
Tofu, regular 125g 1000g
Balsamic vinegar 30ml 240ml
Soy sauce 30ml 240ml
Ginger 2″ piece 2 x 4″ pieces
Garlic 1/2 clove 4 cloves

Method:

Put balsamic vinegar and soy sauce together in a big bowl. Chop the tofu up into whatever size you want. Add tofu to bowl of balsamic vinegar and soy sauce. Leave it there to marinate for at least 1 hour.

Start the brown rice cooking; get it to the simmer stage.

Start the spinach and broccoli cooking, however you wish; I steam them.

Mince garlic; grate ginger.

When tofu has been marinated: heat oil in a non-stick frying pan or pot. Add ginger and garlic and stirfry them until beginning to brown.

Drain tofu, reserving marinade.

Add tofu to frying-pan and cook for around 5–7 minutes.

Add the reserved marinade to the frying pan.

Hopefully your rice, spinach, and broccoli are cooked now; add them to the frying pan.

Let simmer until marinade is reduced.

*267g dry quinoa yields 800g cooked. Nutritional info of 1 portion with quinoa:

Energy (Kcal) Carb. Protein Fat
256kcal 23.1g 21g 8.8g

Feta, Cauliflower, Green Beans

Nutritional info per portion …

Energy (Kcal) Carb. Protein Fat
373kcal 28.5g 20.1g 19.9g

Approx. cost per portion: €1.22

Ingredients 1 portion 8 portions
Green beans 80g 640g
Cauliflower 80g 640g
Feta cheese 90g 720g
Rice, brown wholegrain 80g 640g (256g dry)

Method:

Cook cauliflower and green beans however you want. I steam them.

Cook rice.

Mix everything together… feta begins to melt over everything… yum…

Scrambled Egg, Mature Cheddar, Courgette, Kale

Nutritional info per portion:

Energy (Kcal) Carb. Protein Fat
338kcal 24.7g 22.8g 16.4g

Approx. cost per portion: €1.17

Ingredients 1 portion 8 portions
Courgette 80g 640
Curly kale 130g 560
Egg 1 8 eggs
Reduced fat mature cheddar 20g 160g
Rice, brown wholegrain 80 640g (256g dry)

Method:

Cook courgette and kale however you want. (I grill courgette on a George Foreman grill; I steam the kale).

Cook rice.

Mix egg and cheese together.

Throw all ingredients into a pan and scramble until egg cooked.

Hot-Smoked Salmon, Squash, Peppers, Potato

Nutritional info per portion:

Energy (Kcal) Carb. Protein Fat
295kcal 37.6g 19.8g 7.3g

Approx. cost per portion: €1.80

Ingredients 1 portion 8 portions
Peppers 40g 320g
Potatoes 128g 1024g
Salmon (hot-smoked) 60g 480g
Butternut squash, baked 205g
1640g (2886g raw / 3 medium squash)

Method:

Preheat oven to 175 degrees Celsius. Go off and do something else for 20 min.

Cut squash in half length-ways, scoop out seeds, and put baking in oven (I follow the instructions here )

Cook potatoes however you wish – I buy baby potatoes and cook them in the microwave.

Chop up peppers and cook however you wish-  I grill them on a George Foreman grill.

Chop salmon into bite-size pieces.

Mix all ingredients together.

Úna’s Optimal Grant-Writing Timeline

(or, ‘THE MASSIVELY, FABULOUSLY, WONDERFULLY, MAXIMALLY OPTIMISED GRANT-WRITING MASTERPLAN’)

Last night I found myself awake at 4am, cooking 56 meals, for no other reason than that I was avoiding writing a grant. Today I nearly had heart failure trying to get my grant finished, and may have set a Guinness world record for ‘The Latest Online Grant Application Ever Successfully Submitted’. I have finally decided that I would like to try a gentler system, and have come up with this aspirational grant-writing timeline for future endeavours. (And with that, I’m off to bed after eating a lovely pre-prepared dinner … cooking-as-procrastination has some upsides, at least 😉 )

Cautionary note: Prepare yourselves for a foreign concept. This timeline aims to submit the day before the advertised submission deadline. WOAH!!

 12 days before submission: Register for online system if necessary (takes 5 working days for Irish Arts Council). Invite referees to send letters; ask proofreaders if they’ll look at draft 1 of your doc in a week’s time.

11 days before submission: Analyse grant guidelines; get more info on objectives of the award by ringing awarding body (e.g Arts Council / hosting venue); brainstorm possible project activities.

10 days before submission: Choose project activity. Invite collaborators & ask for letter of support, costs & fees, CV, bio.

9 days before submission: Do draft schedule for project. Assemble all costings for project. Do draft 1 of budget

8 days before submission: Write CV

7 days before submission: Write ‘Statement of Artistic Practice’

6 days before submission: Assemble samples of creative work

5 days before submission: Do draft 2 of budget (… this time in Excel)

4 days before submission: Download and fill in first half of Application Form (for Irish AC, as far as ‘Details of proposal’)

3 days before submission: Finish Application Form, proofread, send for proofreading by others

2 days before submission: Assemble all letters of support, collaborators’ CVs and bios, references, any additional docs.

Day before submission: get proofreaders’ feedback and make final edits to Application Form

Day of submission: upload all files; double-check all files are uploaded; hit ‘submit’.

Day of submission deadline: relaaax! Maybe do some cooking!! 🙂

Grant-Writing Tips

Aaaah, grant-writing… possibly the bane of my life. I will do ANYTHING to avoid it. But last night, as I was up at 4am batch-cooking 56 meals, I finally thought to myself ‘Úna, there has got to be a better way.’ And with that in mind, I have put together an aspirational schedule, and these tips for myself, for the next time I’m applying for a grant-a-roo.

Top tip: it’s so basic, but hit ‘save’ frequently. Including while working online.

–  With every significant change in your document, click ‘Save As’ and amend the filename with a number, e.g. BursaryDraft1.doc ,  BursaryDraft2.doc, BursaryDraft3.doc . Now if for some reason your document gets corrupted, all is not lost. 

– Timeline? I’ve learnt the hard way that I can’t organise mandatory documentation for a grant without an absolute minimum of 3 days’ notice. I need to start assembling this material a minimum of 3 days before the submission deadline, and ideally 12 days. (I can pull allnighters, but I can’t make other people answer my emails!)

– If it’s an online application system…  put all your supporting documents in one location, clearly labeled. This will save you hours in the eventual uploading process. At the very beginning of writing your grant:

  1. Create a folder on your computer. Call it ‘Bursary X’.
  2. Create a subfolder. Call it ‘Supporting Materials’.
  3. Save every document you intend to upload to ‘Supporting Materials’.

– When contacting each referee and asking them for a letter of reference, tell them what grant you’re applying for, and what your focus is, but actually ask them to leave the title of the grant OUT of the application. That way you can recycle this letter for future use (and avoid bugging them again – a win-win!)

– Before you start, think ‘who do I know who could proofread my application?’ Aim for 2 people to proofread the first draft of your application form. Criteria for these people, in order of preference:

  1. They won won the grant you are applying for in the past
  2. They won a different grant, awarded by the same body, but the grants are in the same domain (e.g. for me, music)
  3. They won a different grant in a different domain (e..g. for me, literature, theatre)
  4. They are experienced grant writers
  5. They are very good writers

(You may also want to think of 2 people to help you choose your best work for the supporting materials. These people don’t have to be academic, but must have expertise in your domain. For example, I asked 2 friends of mine who are excellent music critics, but not very ‘wordy’, to help me select the best of my audio recordings for inclusion in a grant I applied for last summer.)

Contact the people you’d like to proofread your application / listen to your material, tell them you’d like to send them your application in 5/6 days for submission in 7 days, and ask them if they’ll proofread it for you. People appreciate a heads-up. And some chocolate after 🙂

– I find that collecting quotes, letters of support and CVs from potential collaborators, is one of the most time-consuming tasks… perhaps because (a) it’s high stakes (it’s a mandatory requirement of an Irish AC application, so if you don’t include them in your application it won’t get assessed) and (b) it’s a tedious task so most normal humans put it off. Consider giving your invited collaborators a draft letter of support to edit themselves, just to get them started.

– Úna’s grant uploading checklist:

  1. Application form
  2. Examples of work
  3. CV
  4. Letters of support
  5. Collaborators’ CVs
  6. Collaborators’ bios
  7. Letters of in-kind support
  8. Letters of reference (a doc with bios of referees may be necessary)
  9. Any additional docs, like an additional budget / schedule

– A few days after the whole shebang is submitted, I recommend making a list of all your referees, collaborators, proofreaders, anyone who helped you, and send them thank-you cards / emails. They took time out of their busy lives for you!!

… are you psychologically prepared?? If so, take a look at …

THE MASSIVELY, FABULOUSLY, WONDERFULLY, MAXIMALLY OPTIMISED GRANT-WRITING MASTERPLAN

*Huge thank you to sound engineer and music-maker Shay Leon for this excellent suggestion!

Úna’s Travel Tips

For years, I would race out of the house to the airport, wearing damp jeans – because I had left it so late to pack I had to wear clothes I had grabbed out of the washing machine, still wet!!! After a decade of travelling, I’ve finally figured out a few things that make the process more efficient. Hope these help you…

PREPARING

Long-term:

I always travel with two cards from two different ATM networks, e.g. a Visa AND a Mastercard, or a Link AND a Cirrus. Either I have 2 cards from 2 different ATM networks, or I have a card from one ATM network, and my travel buddy has a card from another ATM network. On a trip with a pal years ago, my friend’s card didn’t work, and if we hadn’t had cards from two different ATM networks we would have had a serious problemo.

6 weeks before departure:

  • Last year when planning a long-haul trip, I suddenly realized I might have to get vaccines. 3 weeks before my departure, I went to the doctor, to find the lead-in time for all my jabs was … 5 weeks. I was able to get most of them, but had to travel without one of the recommended jabs. I do NOT recommend this. In future, I will give myself at least a 6-week lead-in time for vaccination. Please learn from my mistake, and check your vaccination requirements at least 6 weeks before departure!!

7 working days before departure:

  • We all have a secret fear. Mine is I arriving in a country and my ATM card not working, or it taking me a few days to find an ATM where my card works. Therefore, particularly if I’m going far away, I think it’s a good idea to bring a bit of local currency with me. My local bank doesn’t carry currency from any developing country, so I have to order currency at least 5 working days before I depart.
  • It’s a good idea to confirm the dress code for the gig a week before departure in case I need to get a particular garment.

3 days before departure:

  • The obvious: laundry!
  • …and I try to use up as much of my perishable food as possible. This few days is usually marked by unusual food combinations… Brussels sprouts and sweetcorn, anyone?!

1 working day before departure:

  • It’s old-skool, but some airlines require a printout of the online check-in. So the last day before travel, I check that I have ink in my printer, and if not, I buy some. If I’m really organized, I go to McCambridge’s in Shop St., and buy Barry’s Tea and some gorgeous hard Irish cheese as a gift for my hosts. (Ask McCambridge’s to vacuum-pack the cheese and it travels beautifully). If I’m under pressure for time, I buy Barry’s Tea or a hard Irish cheese at the airport.
  • I was in Asia in 2017; I didn’t tell the bank about my trip, and upon me using my card in an ATM so far away, the bank froze my card as an anti-fraud measure. It was SUPREMELY stressful being in a foreign country with no access to cash. So I recommend ringing your bank and telling them you’ll be going abroad, particularly if it’s to a different continent.
  • If I’m anxious about theft, I make a photocopy of my passport, medical insurance docs, credit cards and put that page in a different location to my wallet.
  • Buy any items I’m short of, e.g. protein bars ( …any excuse!  ) .

PACKING

A science in itself, here are my thoughts on How, and What, to Pack for a Trip , and The Perfect Travel Outfit .

LEAVING THE HOUSE

Before leaving, I aspire to …

  • Empty my kitchen bins
  • Put all perishable food from my fridge into the freezer
  • Turn of all sockets EXCEPT for freezer
  • Set up an autoresponder on my emails
  • Put a msg on my voicemail

This prevents me arriving home to an exceedingly bad smell. !

FOR LIAISING AT ARRIVALS / MAXIMISING PRODUCTIVITY

I’ve made a habit of putting my plug converter and device rechargers in my handbag, not main luggage, so I can recharge my devices as necessary, even if my luggage is checked. (This is especially necessary now that some airlines have a policy of checking carry-on luggage at the gate.) This was a particularly good idea that one time I was landing in Beirut and had no idea who was picking me up…!

YOUR AIRPORT TRANSFER

There are 3 bus companies that service the route between Galway city and Dublin airport (in no particular order: Bus Éireann, Citylink, Gobus) When I’m bussing to/from Galway to Dublin airport for a flight, I deliberately buy only a single ticket. That means that when I fly back and arrive in Dublin airport, exhausted and needing to get home ASAP, I can hop on the next bus departing, rather than waiting for a bus run by the company I made the outbound journey on. It’s totally worth the extra €10 to get home to your bed when jetlagged and exhausted.

GETTING THROUGH SECURITY FAST

I consciously wear light, preferably slip-on, shoes to airport so I get through security asap. I once wore punk boots to the airport… what a TERRIBLE idea. Never again.

I deliberately don’t wear hair accessories going through airports. As they’re frequently made of metal, I have to take them off and put them in a tray going through security, and it’s one more thing to worry about plus I left a particularly nice flower in a security tray in Philly last year. Philly, you deflowered me. !

AVOIDING DVT

On most flights, I…

  • stretch my legs while sitting in my seat
  • get up and walk to the toilet / around the cabin at least once

Just once in my life I neglected to do this, and my legs swelled up – SO SCARY! If your legs swell up, it’s probably not serious, this is what I did and the swelling went down in a few hours.

Super sports therapist, Adrian Cradock, gave me a great tip to avoid / help back pain: bring a tennis ball, place it between your back and the seat, and rub the ball into your back as you travel. Also, to avoid DVT you can place the tennis ball under your thighs when sitting. To save space, I use my hand-therapy ball, the Handmaster, instead of a tennis ball.

TO FACILITATE SLEEPING

  • Buy a J-pillow… A travel pillow recommended by Alexander Technique teacher (and excellent musician) Teresa Turner, it’s one of the best things I ever bought. Latch it to your handbag and never go on a long journey without it.
  • I try to sleep as much as possible on flights. I generally sleep better with a bit of shade / darkness on my eyes. For years I travelled with a funkily-designed eyeshade, feeling very hip, until it was time to actually wear it, when the whole illusion of being ‘cool’ crumbled… the eyeshade would end up on my nose, in my mouth, on my forehead, EVERYWHERE but actually on my eyes. These days I bring a light raincoat with a hood, and pull the hood over my face to block out light when trying to sleep.
  • When in the air, I try to drink more than my normal amount of water. I find that unless I do this, I wake up from dehydration. Yeuch.

WHILE ABROAD

I try to eat some natural yoghurt when I’m abroad; it lines my gut with local bacteria that help me digest local food.

So that’s it… Úna’s Últimate travelling system, conveniently condensed into a one-page checklist, which you can download here.

Hopefully these tips will help you to be healthy, relaxed, comfortable, time-efficient and rested during your travels… and at the very least, ensure that you don’t return to a smelly house! 🙂 In Irish, we say ‘Go n-éirí an bóthar leat… ‘ May the road rise to meet you. GOOD LUCK on your journey. Let me know if you find any of this helpful, and if you have any tips for me!!

Go n-éirí an bóthar leat,

Úna