Meal preparation
COOKING METHODS
Vegetable meals
Different types of cooking can be used for vegetable meals. In order to lose as few nutrients as possible during cooking, it is important to consider the following parameters:
- cook with a minimum of water;
- cook for as little time as possible;
- cook with the lid on;
- consume immediately after cooking;
- always add the fat just before consumption.
Steaming
Steam the vegetables until tender. Blend with a little water depending on the desired consistency.
Suitable for :
- all vegetables;
- potatoes and sweet potatoes;
- poultry, meat and fish.
Parboil
This cooking reduces the loss of nutrients because the cooking water is mixed with the vegetables and cooking time is relatively short, depending on the size of the pieces to be cooked.
In a small saucepan, cook over low heat in a little water, with the lid on, until the vegetables are tender. Add more water to cook the cereals. Blend with a little water depending on the desired consistency.
Suitable for :
- all vegetables;
- potatoes and sweet potatoes;
- rice, millet, quinoa, couscous, ...;
- poultry, meat and fish.
Boiling
cook the vegetables in plenty of unsalted water until tender. Blend with a little water depending on the desired consistency.
Suitable for vegetables with a strong taste - cauliflower, chicory, celeriac, ...
Cooking pulses
Cooking pulses
| Pulses | Amount of liquid for cooking |
Soaking | Cooking time (minutes) |
Swelling time (minutes) |
|---|---|---|---|---|
| Lupin | 3,5 to 4 times | yes | 90 to 120 | 30 to 60 |
| Chickpeas | 3,5 to 4 times | yes | 60 to 90 | 30 to 60 |
| Peas | 3,5 to 4 times | yes | 60 to 90 | 30 to 60 |
| Yellow soybeans | 3,5 times | yes | 60 to 80 | 30 to 60 |
| Beans | 3 to 3,5 times | yes | 45 to 90 | 30 to 60 |
| Mung beans | 3 times | yes | 30 to 45 | 30 to 60 |
| Split peas | 3 times | yes/no | 15 to 30 | 15 to 30 |
| Lentils | 2,5 to 3 times | yes/no | 30 to 45 | 15 to 30 |
| Peeled lentils | 2,5 times | no | 10 to 15 | 10 to 20 |
Cooking tips for carbohydrates.
- Cook the potatoes separately, with their skins on to retain the vitamins and minerals, peel and mash with a fork or mix with the vegetables.
- Or peel, wash and cut the potatoes into pieces and cook with the vegetables.
- Rice, cereals and pasta are cooked in water without adding salt.
Cooking tips for meat and fish.
- You can cook meat and fish with the vegetables or separately.
- The ideal cooking methods are boiling and steaming.
- Make sure that meat and fish are cooked thoroughly, to kill off dangerous bacteria.
- Do not add salt.
Preparation of fruit meals
For reasons of hygiene it is important to:
- work on a clean work surface;
- clean and wash the fruit well;
- cut the fruit on a board with a clean knife;
- mix or cut;
- serve immediately (if not, put in a clean, closed container and keep in the fridge for a maximum of 24 hours).
THE QUANTITIES OF VEGETABLE MEALS
Babies are normally able to manage their appetite according to their needs. Trust your baby and don’t insist if she hasn’t finished her portion. Each baby has different needs and the amounts recommended are only average values. In addition, a baby’s appetite will vary from day to day and will increase with age.
| Quantity | Vegetables | Potatoes | Rice, millet, couscous | Meat, fish, eggs, pulses |
Oil, butter |
|---|---|---|---|---|---|
| 120 to 150g | 50 to 60 g | 50 to60 g | 20g raw 50 à 60 g cooked |
10 to 15 g |
| Quantity | Vegetables | Potatoes | Rice, millet, couscous | Meat, fish, eggs Pulses |
Oil, butter |
|---|---|---|---|---|---|
| 150 to 200g | 60 to 80g | 60 to 80g | 20 to 30 g raw 60 to 80g cooked |
15 to 20g | 10 to 15g |
| Quantity | Vegtables | Potatoes | Rice, millet, couscous | Meat, fish, eggs, pulses |
Oil, butter |
|---|---|---|---|---|---|
| 200 to 250g | 80 to 100g | 80 to 100g | 30 to 40g raw 80 to 100g cooked |
15 to 20g | 10 to 15g |
HYGIENE
Personal hygiene:
- Wash your hands thoroughly with soap, wipe them with a clean cloth and keep your fingernails short and clean.
- Cover any wounds with a waterproof bandage.
- Do not cough or sneeze on food - turn away, put your elbow or a handkerchief in front of your mouth or nose. Then wash your hands thoroughly.
- If you have a contagious disease, avoid working in the kitchen, wear a mask over your mouth and nose.
Food hygiene:
- When buying food, pay attention to the expiry date and regularly check the food in the cupboards, refrigerator or freezer.
- Transport food quickly and coolly and store it in the refrigerator until you are ready to prepare it, so that the so-called “cold chain” is never interrupted. Cook delicate foods quickly.
- Periodically check the temperature of the refrigerator (max. 5°C) and freezer (max. -18°C) with a thermometer. Defrost appliances containing frost. Do not overload refrigerators and
- freezers with food.
- Never put defrosted food back in the freezer.
- Discard spoiled food immediately. Only removing spoiled parts is not effective - the toxins produced by the microorganisms will invade the whole food.
- Perishable foods (e.g. raw meat, dairy products) should be stored in closed containers. Separate raw and cooked food during storage and preparation. After preparing sensitive foods, always clean the work surface and utensils. Wash your hands every time.
- Use different cooking utensils for the preparation of sensitive foods (meat, fish, raw eggs ...) and the preparation of other foods.
- Heat raw food to a minimum temperature of 70°C, right to the core.
- Eat ready meals as soon as possible. Keep cold food in the refrigerator (max. 5°C) until consumed. Put leftovers in closed containers and store them immediately in the refrigerator at max. 5°C. Eat them as soon as possible.
- Vinegar and boiling water can be used to disinfect worktops and utensils.
- When tasting, be careful that your own saliva does not contaminate the puree. Therefore, to taste, take a small portion of the food with a clean spoon and put it in a small bowl or directly on another spoon you want to taste with.
- If not consumed immediately, place in a clean glass with a lid and place immediately in the fridge (can be kept for 1 day in the fridge at 4°C) or place in the fridge for 1 hour and then in the freezer (can be kept for up to 2 months at -18°C). Tp defrost, place the container in the fridge the day before.
- Defrost food at room temperature but keep it in the fridge.
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