Life can be incredibly hectic for anyone short on time. Whether you are a new mum or busy juggling your career, finding the time to cook a nutritious meal can feel impossible. My favourite hack for getting meals on the table quickly is having a stash of pre-cooked ingredients ready in my freezer. Then, I can get dinner sorted in a fraction of the time! Here are my favourite ideas to help you prepare, store, and utilize staple pre-cooked ingredients for speedy family dinners.

Why Pre-cooking Works

Pre-cooking and freezing ingredients can be a lifesaver, especially for new mums. This method:

• Saves Time: Spend less time in the kitchen and more time with your baby.
• Reduces Stress: Knowing you have ready-to-go meals can alleviate the pressure of daily meal prep.
• Ensures Nutritious Meals: Prepping in advance means you can make healthier choices compared to last-minute takeout.

Cooked Meats

Mince

Mince is incredibly versatile and a lifesaver for quick meals. I love taco seasoning for mince — I use it at least once weekly! But you can keep it basic or season it according to your family’s tastes. Here’s how:

• Cook in Bulk: Prepare a large batch of mince seasoned with your favourite spices or simply with salt and pepper for a neutral base.
• Storage: Divide into portions and freeze in labelled containers or zip-lock bags.
• Uses: Perfect for tacos, over baked potatoes, on toast, or even in a hearty Mexican soup.

Shredded Chicken

Shredded chicken is another versatile protein you can use in numerous dishes.

• Cooking Options: Boil, roast, or slow-cook your chicken. Alternatively, buy a whole pre-cooked chicken.
• Shredding: Use a stand mixer to shred the chicken while adding your preferred seasonings.
• Storage: Portion and freeze in airtight containers or freezer bags.
• Uses: Ideal for salads, wraps, sandwiches, and tacos. You can also add it to casseroles or stir-fries.

Roast Meat

Roast meat isn’t just for Sunday dinners. Cook extra or use leftovers to save time.

• Preparation: Slice, shred, or cube the meat.
• Storage: Freeze in portions in labelled bags or containers.
• Uses: Excellent in sandwiches, chow mein, salads, rice bowls, and couscous salads.

Other Protein Ideas

• Cooked Ground Turkey or Chicken: Great for lighter, versatile meals.
• Beans and Legumes: Cook in bulk and freeze. They’re perfect for soups, stews, and salads.
• Fish Fillets: Pre-cook and freeze. Thaw and reheat for quick fish tacos or over rice.

Cooked Vegetables

Mashed Potatoes

Mashed potatoes are my favourite side of most dishes, and I grew up eating them all the time, but they can be a little time-consuming to prepare from scratch. Here’s how I make it easy:

• Bulk Cooking: Buy a large bag of potatoes, peel, boil, and mash them with milk, butter, and salt.
• Storage: I love to store mashed potatoes in foil trays with a sprinkle of grated cheese on top. I wrap the trays in a couple of layers of foil, then a layer of plastic wrap, label, and freeze. However, this isn’t the only way! You can also freeze mashed potatoes in single portions by scooping out servings onto a tray, freezing them, and then transferring them to a zip-lock bag.
• Uses: If in foil trays, remove the plastic wrap and bake (thaw from the night before to make it quicker). Or if you have individual portions in a zip lock, you can microwave the needed portions on busy nights.

Whole Potatoes

Whole potatoes can be frozen in various forms.

• Cooking Methods: Boil, bake, steam, or even shred and par-boil for hashbrowns.
• Storage: Freeze in the form you most commonly use.
• Uses: Add to stews, casseroles, or simply reheat for a quick side dish.

Other Vegetable Ideas

• Mixed Vegetables: Pre-cook and freeze mixed veggies like carrots, peas, and corn for quick side dishes.
• Mashed vegetables: Potatoes aren’t the only veggie worth mashing; pumpkin & sweet potato are delicious too, and I’ve even been known to mix in some carrots.
• Roasted Vegetables: Roast a large batch of your favourite veggies, such as zucchini, capsicums/bell peppers, and broccoli, and freeze in portions.
• Onions: Pre-sauté and freeze for easy additions to fajitas, omelettes, or stir-fries.

Pasta and Rice

Having pasta and rice ready to go can make meal prep a breeze. Even though they don’t take real long to cook from scratch, it can be the difference between dinner on the table in 10 minutes and 30 minutes, and some days (or if you have a hangry toddler like mine), that matters!

• Pasta: Cook pasta to al dente, then freeze.
• Storage: Store in portion-sized containers.

• Rice: Cook rice and freeze in portions, adding water when reheating to maintain moisture.
• Uses: Both are perfect bases for stir-fries, casseroles, or as side dishes.

Dairy and Freezer-Friendly Ingredients

The following items do not require cooking before freezing. However, I wanted to mention them in this post because they can help you prepare meals quickly without needing fresh ingredients in your fridge.

• Dairy: Butter, milk, sour cream, cottage cheese, cream cheese, and yogurt can all be frozen. The texture may change for some, but if you are cooking it, you won’t notice.
• Fruits and Veggies: Avocados (peeled), garlic, onions, tomatoes, corn, chillies, capsicums/bell peppers, pumpkin/squash, grapes, bananas, berries, and peaches.
• Baked Goods and Dough: Cookie dough, pizza dough, pie crust, and loaves of bread.
• Others: Tortillas and nuts.

Storage Tips

• Preventing Freezer Burn: Use airtight containers or heavy-duty freezer bags. Remove as much air as possible before sealing. If freezing in trays, wrap several times with foil or plastic wrap.
• Labelling: Always label items with the date and contents to track what you need to use first.
• Organizing: Arrange your freezer by category (proteins, vegetables, dairy) for easy access and to know what you have at quick glance.

Making the Most of Your Freezer

Preparation is key to making speedy meals a reality:

1. Invest in Quality Storage: Use airtight containers or heavy-duty freezer bags. Remove as much air as possible before sealing. If freezing in trays, wrap several times with foil or plastic wrap.
2. Label Everything: Always label items with the date and contents to track what you need to use first.
3. Organizing: Arrange your freezer by category (proteins, vegetables, dairy) for easy access and to know what you have at a glance.
4. Plan Your Meals: A weekly meal plan can help you utilize your freezer stash efficiently. When you are planning, have a look in your freezer to see what you can use.

Quick Meal Ideas

Having your pre-cooked staples ready means you can easily mix and match to create quick, delicious meals. Here are some ideas:

Taco Night

• Ingredients: Taco mince, shredded cheese, lettuce, tomatoes, tortillas.
• Preparation: Heat the taco mince and assemble it with fresh ingredients.

Savoury Mince on baked potato

• Ingredients: Mince (I always prefer to use taco flavoured), baked potatoes or sweet potatoes, bacon bits, grated cheese, sour cream, salsa, salad or any extra condiments to your taste (my husband loves jalapenos)
• Preparation: Heat the mince & potatoes and assemble them with fresh ingredients.

Chicken Stir-Fry

• Ingredients: Shredded chicken, pre-sautéed onions, frozen mixed vegetables, cooked rice.
• Preparation: Stir-fry the vegetables, add the chicken and rice, and season with soy sauce or teriyaki sauce.

Shepherd’s Pie

• Ingredients: Mince, mixed vegetables, mashed potatoes, beef stock/broth and Worcestershire sauce
• Preparation: Layer the mince and vegetables in a baking dish and mix in sauce, top with mashed potatoes, and bake until golden.

Roast Beef Rolls or Sandwiches

• Ingredients: Sliced roast beef, cheese, bread, condiments.
• Preparation: Assemble sandwiches and toast if desired.

Vegetable Pasta

• Ingredients: Frozen roasted vegetables, cooked pasta, marinara sauce.
• Preparation: Combine and heat the vegetables and pasta with the sauce.

Additional Tips

• Healthy Snacking: Keep frozen fruits like berries and grapes for quick, healthy snacks.
• Baby Food Prep: Puree and freeze fruits and vegetables for healthy, speedy homemade baby food.
• Batch Cooking: On less busy days, prepare large batches of meals to freeze and have on hand for tougher days.
• Quick Breakfasts: Freeze individual portions of breakfast items like smoothie packs, muffins, and breakfast burritos.

Take Advantage of Seasonal Deals

Fresh food can be expensive, but stocking up on seasonal produce when it’s in abundance and at its best price is a smart way to fill your freezer without breaking the bank. Many local fruit and vegetable stores offer large cases of in-season produce at discounted prices. Here’s what you can do:

• Bulk Buy: Purchase large quantities of in-season fruits and vegetables.
• Prep and Freeze: Wash, chop, and portion them before freezing.
• Label and Store: Clearly label with the type and date to ensure you use older items first.

By stocking your freezer with these essentials, you can pull together delicious, homemade meals in no time, saving both time and stress. The key is preparation and organisation. This strategy will help you provide nutritious meals for your family, even on the busiest days. Happy cooking!