As we get older, we’ve learned that healthy eating isn’t about chasing the latest superfood or following impossible diets. It’s about finding simple routines that work in real life. A little planning on a Sunday can mean less stress, better nutrition and one less decision to make when the week inevitably gets busy.

GreyMatter contributor Petra has discovered that preparing a few wholesome meals ahead of time isn’t just good for the body – it’s an act of self-care.

Her approach is refreshingly honest, practical and full of flavour… with just enough humour to remind us that cooking doesn’t need to be perfect to be delicious.

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By Petra; The Sunday Habit That Makes the Week Easier

“So I have become pretty particular about food prep on Sundays. I cook predominantly for myself and have realised it’s so important to have variety and more fresh ingredients (who would have thought?!😆🤪) to maintain my health… which is required to work the prescribed amount before retiring… so says the government… and my bank.

This all said when one is so tired midweek it can all go out the window… hence food prep Sunday. I thought I might pop up a few things that I do periodically, which are super easy but delicious and reheat in the microwave (say it how Nigella does) well.

Today is my roast veggie tray and roast tomato soup.

The veg tray tends to use up any veg leftovers in the fridge (today capsicum, sweet potato, baby potatoes, a shrivelled zucchini, and I added fresh garlic and a red onion) and make sure you herb and spice! Use however much veg you think you need for 2, 4 or 5 meals or one meal for a family. For me today, seasoning was smoked paprika, turmeric, KI garlic salt, and ground pepper. Give it a douse of cold pressed olive oil. Roast the veg to nearly ready. At this point you can add a tablespoon of marmalade. It will not taste like marmalade at the end but adds a yummy stickiness to the roast veg. Add a protein on top, today for me it’s Turkey rissoles but have done sausages and I think halloumi would be yum. Bake further until protein cooked to your liking and then share out into dishes to zap during the week. Of course stir and flip while roasting (blah blah blah) and I think my oven is at about 160 Celsius but she’s a tad dodge so I am never quite sure.

The other dish today is roast tomato soup. You can use any crap tomatoes for this because roasting them brings out amazing flavour. I have here 5 Aldi tomatoes chopped roughly and a punnet of mini ones, a red onion chopped, fresh garlic cloves measured with my heart. I didn’t buy fresh basil so used the semi dried I have in the fridge. On top, ground pepper and Kangaroo Island Fresh Garlic salt flakes. I like to add a teaspoon of brown sugar to balance the acid of the tomatoes. Douse with cold pressed olive oil. Roast to your preference and then pop in a pot with some stock (either veg or chicken and I do pre-made) and a dab of butter and simmer. I use a stick blender to whizz, check if further seasoning is needed, and serve with a dollop of cream and some toasted sourdough. I am thinking of adding some butter beans at the end today to up my protein. This will be a comforting dinner or lunch for me this week.

Going to also make my very easy gf weetbix yoghurt morning snack, 2 weetbix and about 100ml almond milk (for me) in each dish, add about half a cup of Greek yogurt on top, either drained canned fruit choice or fresh a few tablespoons and a sprinkle of cinnamon particularly if apple, yum! I will make 3 and they are fine sitting in the fridge until eaten.

Enjoy!

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From Charlie

Looking after our future selves can be as simple as a tray of roast vegetables waiting in the fridge or a bowl of homemade soup ready to warm us on a cold evening.

As Petra reminds us, a little effort on Sunday can feel like a gift from your past self when Wednesday rolls around.