Tag / spoonie life

by Stacy

Rolling Food Prep Part 1

A Strategy for Pacing

Good pacing is crucial for most of us with energy-limiting conditions. We need to avoid over-doing on low-to-mid-energy days to prevent a “crash,” and on zero-energy days, when all activity is over-doing, we need easy meals on hand.

I don’t know anyone who manages those things perfectly every time—I certainly don’t. But doing a “rolling” food prep helps me come close reasonably often. Basically, I prepare extras of one or two ingredients each time I cook that will go in the freezer or refrigerator for future meals.

  • If I’m chopping a stalk of celery for tonight’s soup, I’ll cut a couple more into sticks for snacks tomorrow.
  • If making rice, I’ll double or triple the quantity and put the extra in the freezer.
  • If toasting nuts or seeds, I’ll do enough to fill a pint jar to have on hand in the fridge.

The question I always ask is, “What can I easily do today that will save me a task tomorrow?”

The aim is to prepare about half a meal fresh, and to assemble the rest from previously prepared ingredients. This makes it easier to do small amounts of work every day, which helps with more consistent pacing. On zero-energy days, the freezer, refrigerator, and pantry are already stocked with a broad range of pre-prepared ingredients that can easily be assembled into a meal.

When I first tried this method, I found it more of a mental challenge than anything, just to keep track of what needed to be prepared and what was on hand to create balanced meals. For me the solution has been to plan meals that focus prep work each day on one nutritional category (e.g., protein, grains, or vegetables). While I certainly prepare other things most days as well, this category is the one I make extra of.

That’s the basic theory. In the next post I’ll get down to brass tacks and look at how I use rolling food prep to plan a typical week.

by Stacy

The World of One Spoon Cooking

Every day: three meals. An endless round of shopping, chopping, cooking, cleaning. But also—an endless round of color, fragrance, flavor, fullness.

Preparing your own meals can be both pleasure and hardship, but sometimes hardship takes over. Cooking can be a challenge even for the healthy. If you live with an energy-limiting condition—chronic illness, chronic pain, injury, age, or even pregnancy—feeding yourself three times a day can seem like an insurmountable hurdle. It is one of the most relentless challenges many of us face, yet managing our conditions well demands nourishing our bodies well.

In this blog I share the strategies I’ve found most effective during my 20+ year illness journey for preparing nutritious, tasty, varied meals that don’t break the energy bank. They aren’t no-effort strategies, I’m afraid. No magical solution makes self-care a snap. But they let me pace myself so that I can eat well and enjoy the pleasures of the table without getting (too) beaten up in the process.

These are my mainstays:

  1. Do a “rolling” food prep: prepare extras of one or two ingredients each time you cook for use in future meals.
  2. Let time (slow, hands-off methods of cooking) or money (e.g., buying pre-chopped vegetables) compensate for minimal energy.
  3. Go off-recipe when possible. This makes pacing easier, as you can respond more intuitively to your body’s need for rest.
  4. Learn good flavor combinations that go well together no matter how they’re prepared. You can choose the cooking method based on your energy level.
  5. Rely on easy flavor boosters: sauces, dressings, flavored oils, pickles, spice mixes.
  6. Give foundational ingredients (rice, beans, meat) good flavor. That lets you make simple meals from leftovers that still have layered flavors.
  7. Play to your energy strengths (meal-planning, chopping, standing) when you have them. It helps to avoid cooking all of dinner at dinner-time.
  8. Do small, fussy tasks in advance to minimize the mental effort of juggling multiple steps.
  9. Maintain good infrastructure: sharp knives, curated spices and tools, accessible utensils, etc. This is basic, but it takes discipline!
  10. Plan plenty of extra time so that you can take rest breaks as needed. Again, basic but hard to do.

You can find a fuller version of the list with examples in the menu bar, and of course, I’ll explore them in more detail in future posts. Because these are strategies and not recipes, they work well for different diets, whether Mediterranean, ketogenic, gluten-free, or vegetarian.

If you are new to this adventure of cooking with an energy-limiting condition, I hope even this bare-bones list will ease your way. If you’re an old pro, I hope you can still find something useful here—and that you’ll share your own strategies in the comments. I would love for this site to become a generous community of cooks and eaters.

Welcome, and bon appétit!