Tammy Fry | Contributors - Nourish plant-based living

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants. She is a Director at the Fry Family Food company, which was founded by her parents. She is also a 5th dan karateka and Junior World Champion, and the mother of two young boys.

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Coconut chilli lime strip kebabs

Tammy Fry

Kebab sticks are the perfect BBQ food, and these ones prove that anything they can make, we can make vegan!

	This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.

‘Sushi’ jars with cashew wasabi cream

Tammy Fry

These colourful vegan sushi jars pack in a heap of nutritious wholefood ingredients, and are a flavour sensation.

	This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.

The calcium boost bowl

Tammy Fry

Banana, tahini, figs, and a sneaky serving of fresh greens create a dreamy flavour combo in this powerhouse smoothie bowl, rich in calcium, vitamin K, and a host of other bone-healthy nutrients.

	This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.

Batch cooking 101

19th August 2022

Words by Tammy Fry

Category: Food stories | Guides

Tammy Fry breaks down the what, why, and how of batch cooking in this practical guide, complete with meal ideas based on her own family’s favourites.

Could batch cooking be the new fairy godmother of food preparation? With all the pressures of life, meal preparation can not only be intimidating but also seem impossible. We are all trying to juggle so many balls at once, and there is never enough time in the day to think about healthy family meals – not to mention the absolute lack of creativity at 6pm with a few hungry mouths to feed. I totally get it!

Batch cooking has transformed the way I feed my family and gives me a few precious minutes extra in the evenings to play a game with my kids or help them with their homework.

WHAT IS BATCH COOKING?

Batch cooking is the pre-preparing of recipes, which can be mixed and matched to create a variety of meals throughout the week. These meals are what I refer to as ‘bases’, and which will work with various other ‘last-minute-quick-cooks’ such as rice, quinoa or salads. For me, batch cooks are usually done on a Sunday and typically take around 1½ hours to prepare. It’s also a good time to do your juicing for the week, prepare overnight oats, chia breakfast bowls or even just wash and cut veggies for use later in the week.

WHY IS BATCH COOKING SO ON TREND?

Getting into the habit of batch cooking will save time during the week and alleviate mealtime stress, creating more time to help kids with homework, empty the dishwasher, take washing off the line, put your feet up, meditate or go for a quick walk.
One mess, one clean. Enough said!
You’ll eat more whole plant-based foods – no more last-minute, highly processed foods or take-out, which will result in a healthier, happier you!
You’ll save money. Buying your food in bulk and preparing it at home is much cheaper than buying ready meals and takeout.
Workplace lunches will be transformed. Leftovers and batch cooks are lifesavers when it comes to packing lunch – no more junk food from the canteen.
You will feel like a rock star – being organised and having everything in place when you get home from work gives you such a sense of achievement – this alone makes batch cooking worthwhile!

HERE’S HOW!

#1. Plan

Plan your meals for the week or have an idea of the meals you think you may like. Some examples:

Chilli can be served with roasted sweet potato, or eaten with tacos and guacamole. You can roll it into a wrap to make a burrito, or even spoon it straight onto a slice of sourdough.
Red lentil dhal can be served alongside a quick curry, packed for school in a flask with toasted wraps, or eaten with sliced avocado for breakfast.
A hearty vegan Bolognese sauce can be layered into a lasagne, served over spaghetti, or eaten with sourdough bread.
Roasted sweet potatoes can be added to a Buddha bowl or salad jar, thrown into a curry, or stirred through a leafy green salad.
Pre-cut veggies are great served with hummus, added to lunchboxes, or eaten as a snack throughout the day.
Vegan granola makes a great breakfast, lunchbox snack, or pre-workout energiser.

Batch cooked pasta sauce, chopped veggies and cooked grains on kitchen bench — *Image: Olga Navarro on Shutterstock*

Try to cook at least two bases, two to three veggies (just wash and chop, or pre-cook too) and two legumes (chickpeas, black beans). I make a lunchbox option for the kids as well, such as bliss balls, granola bars or muffins.

#2. Shop

Make a shopping list. Don’t shop when you are hungry if possible, and be disciplined about keeping to the list. A way to maintain shopping discipline is to order fruit and veg from a local organic produce company and have them delivered on a Friday or whenever convenient for your chosen batch cooking day.

#3. Cook

Clear your diary to accommodate batch cook day, turn on some music and get cooking!

Cover image: Tammy Fry, courtesy of The Fry Family Food Co.

Yogi’s protein-packed chickpea omelette

Tammy Fry

If the dish your heart desires isn’t already vegan, a dash of love and a sprinkle of creativity can make it so!

Articles by Tammy Fry

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Ingredients

Serves 4

Coconut chilli lime marinade

kebabs

to serve

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Serves 6

QUINOA BASE

homemade teriyaki sauce

cashew wasabi cream

sushi layers

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TOPPING OPTIONS

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WHAT IS BATCH COOKING?

WHY IS BATCH COOKING SO ON TREND?

HERE’S HOW!

#1. Plan

#2. Shop

#3. Cook

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BATTER

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