Cook Smarter, Not Harder – Practical Tips for Busy People

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Who wouldn’t like to cook smarter, not harder?

Cook Smarter, Not Harder | stephgaudreau.com

(Quick side note: I launched my podcast, Harder to Kill Radio, this week! Be sure to listen in. The episodes are ~30 minutes long, and I’m interviewing amazing people from the worlds of nutrition, fitness and mindset work about how to build unbreakable humans. I’d so appreciate your honest feedback on iTunes, too. It helps others find the show. Now, back to cooking smarter, not harder.)

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If you’ve committed to eating healthier, you know that means cooking more at home. If you don’t box clever, that more could mean multiple trips to the grocery store every week, being virtually chained to your stove, and then trying to scale an insurmountable pile of dishes once it’s all done. Not exactly the most motivating proposition.

Luckily, there is a way to save your sanity and still have delicious food waiting for you to turn into a masterpiece, and it’s called “rolling food forward.” I can’t take credit for the term…that goes to my friend Ciarra Hannah of Popular Paleo and Frugal Paleo Cookbook, but it really does sum up my food strategy during a busy work week.

How to Roll Food Forward for Meal Prep

The concept is this: Cook up a bunch of food staples, then either eat them as is or transform them into something new with some simple tweaks. Keep your seasonings basic. By not heavily spicing these staples, you’ll have more room to change up their identities. If you make your chicken curry flavored right off the bat, you won’t be able to pair it with, say, salsa verde, and have it taste good.

You’ll have those staples on-hand so there’s less cooking from scratch for each meal. This strategy is also great for singles or couples who inevitably have leftovers on hand since most standard recipes serve four people.

Cook Smarter Staple #1: Roast Chicken

A basic roast chicken is truly like a blank canvas ready for you to paint on. It can be transformed into so many different things. Pre-cooked rotisserie chickens from the market are great in a pinch, but they’re more expensive than roasting a whole bird yourself, and sometimes, they’re injected with preservatives or other weird seasonings like MSG.

On your big weekly cook-up day, roast two whole chickens using the method(s) below. Two smaller chickens will fit in a large slow cooker. The downside is that the skin won’t get crispy but you can always remove them when cooked and crisp under the broiler if you want.

How Roll Crock Pot Chicken Forward:

Cook Smarter, Not Harder | stephgaudreau.com

Slow Cooker Chicken Recipe

Course: Main Course
Cuisine: Crock Pot, Gluten-Free, Paleo, Whole30
Prep Time: 5 minutes
Cook Time: 3 hours
Total Time: 3 hours 5 minutes
Servings: 8
Calories: 406 kcal

See how simple it is to meal prep a whole chicken in the slow cooker! Use this Slow Cooker Chicken to roll leftovers forward through the week.

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Ingredients

  • 2 whole chickens 3 to 4 pounds each, giblet bag removed (check the cavity just in case)
  • Sea salt
  • Black pepper
  • Melted ghee, fresh or dried herbs optional

Instructions

  1. Place both chickens in the slow cooker, and sprinkle with herbs, salt and pepper. Cover. Set the slow cooker to five hours on low or three hours on high. You do not need to add liquid.

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Slow Cooker Chicken Recipe
Amount Per Serving
Calories 406 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 8g 40%
Cholesterol 164mg 55%
Sodium 131mg 5%
Potassium 374mg 11%
Protein 32g 64%
Vitamin A 32.2%
Vitamin C 5.6%
Calcium 1.9%
Iron 14.5%
* Percent Daily Values are based on a 2000 calorie diet.

Cook Smarter Staple #2: Homemade Paleo Mayo

Store-bought mayo is either packed with unhealthy industrial seed oils or—in the rare case it’s made with good oils—hugely expensive. It’s too bad because homemade mayo literally take 2 minutes to make and serves as a creamy, dreamy base to a myriad of dressings and sauces.

The tricky part is actually following the directions exactly. Since you’re attempting to combine water-based ingredients (egg and lemon juice) with a fat (the olive oil), you’ve got to make sure everything is at room temp for best results. Normal EVOO is too peppery for homemade mayo, so look for “light”-tasting olive oil or get fancy with something like avocado oil.

How Roll Homemade Paleo Mayo Forward:

Watch my cooking show episode for How to Make Paleo Mayo:

Creamy Olive Oil Mayo

Homemade Paleo Mayo Recipe

Course: Sauce
Cuisine: Dairy-Free, Gluten-Free, Paleo, Whole30
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 16
Calories: 253 kcal

Store-bought mayo is either packed with unhealthy industrial seed oils or—in the rare case it’s made with good oils—hugely expensive. It’s too bad because homemade mayo literally take 2 minutes to make and serves as a creamy, dreamy base to a myriad of dressings and sauces.

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Ingredients

  • 1 egg
  • Juice of 1 lemon
  • 1/2 tsp dry mustard optional
  • 1/2 tsp sea salt a couple generous pinches
  • 1 cup light-tasting olive oil or avocado oil

Instructions

  1. Bring the egg and lemon juice to room temp. I usually put the whole egg (still in the shell!) in a small dish of very warm water for about 10 minutes and keep my lemons on the counter. You can also crack the egg into the blender and add the lemon juice with ¼ cup of the oil and let it sit for at least 30 minutes.
  2. Blend the egg, lemon juice, dry mustard, sea salt and ¼ cup oil on low speed for about 15 seconds.
  3. Now, very slowly drizzle in the remaining ¾ cup to 1 cup oil while slowly increasing the blender speed to medium. Do not turn it to high because the friction from the blender will heat up the content and cause the mayo to break.
  4. Once most of the oil is incorporated and the sound the blender makes changes (it’ll be a noticeable change in pitch), stop adding. You may have some left over. Just pour the excess oil back in the bottle. Refrigerate your mayo and add a sticky note with the date the egg expires to the container. That way you’ll know when it’s ready to toss out.

Recipe Video

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Homemade Paleo Mayo Recipe
Amount Per Serving
Calories 253 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 4g 20%
Cholesterol 163mg 54%
Sodium 1225mg 51%
Potassium 60mg 2%
Protein 5g 10%
Vitamin A 4.8%
Calcium 2.5%
Iron 4.3%
* Percent Daily Values are based on a 2000 calorie diet.

Cook Smarter Staple #3: Oven-Caramelized Veggies

Okay, I admit, this is just a way sexier way to say “roasted veggies” but the truth is that when you roast veggies in the oven, their natural sugars come out. The flavors get concentrated and the end result is anything BUT your average boring steamed or boiled veggies. Instead, you’re treated to complex flavors that add depth and dimension to pretty much anything.

They’re great on their own, but you can also roll them forward into tons of dishes. Bonus: Wash and chop your veggies on your weekly cook-up day, then store them in large ziptop baggies with dried herbs or spices added. (Just skip the salt until you’re ready to put them in the oven since that’ll make them soggy.) All you have to do is take out a bag, dump it on a tray, and you’re ready to go.

How to Roll Oven Caramelized Veggies Forward:

Cook Smarter, Not Harder | stephgaudreau.com

Oven-Caramelized Veggies Recipe

Course: Side Dish
Cuisine: Gluten-Free, Paleo, Whole30
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 8
Calories: 69 kcal

Make these Oven-Caramelized Veggies on your meal prep day. They can be rolled forward in a ton of different ways!

Print

Ingredients

  • 2 pounds chopped broccoli or other veggies try them solo or as mixtures
  • 2 tbsp oil or melted fat
  • Sea salt
  • Black pepper
  • Optional: dried herbs or spices of choice

Instructions

  1. Preheat your oven to 400F. Line a baking sheet with parchment paper. I like parchment because nothing sticks to it. Place the veggies on the sheet and drizzle with oil or fat of choice, a couple generous pinches of salt, pepper and / or spices.

  2. Roast for 20 to 30 minutes, depending on the type of veggies and how thickly you cut them. You want the edges to be browned and caramelly and the interior to be soft. Veggies that roast well: Brussels sprouts, bell peppers, onions, okra, zucchini, summer squash, broccoli, cauliflower, carrots, parsnips, beets, tomatoes, etc.

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Oven-Caramelized Veggies Recipe
Amount Per Serving
Calories 69 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 37mg 2%
Potassium 358mg 10%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g 6%
Vitamin A 14.1%
Vitamin C 122.6%
Calcium 5.3%
Iron 4.6%
* Percent Daily Values are based on a 2000 calorie diet.

I’m hoping this gives you some inspiration for rolling food forward and helps you cook smarter, not harder! Get creative and see where you can adapt this concept with your favorite meats, veggies and sauce. Remember, simple food is good food.

Questions about how to cook smarter, not harder? Ask them in the comments below.

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Cook Smarter, Not Harder | stephgaudreau.com

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