Healthy, Balanced MEALS in 5 MINUTES the WHOLE WEEK with REFİKA’S "5 STEP MEAL PREP” Technique! 😍

Today I want to share with you 5 meal preparations that I do almost every week that makes my lunch and dinner preparation much easier and quicker! With this technique it only takes 10 minutes to create 2 course dishes that are incredibly healthy and delicious. With an hour of prep every week you will have fresh salads, vegetables, meat, rice, köfte, stir fries, pot meals and many more for the whole week!
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1-Vegetable prep
For herbs,
• Wash all herbs like parsley, rockets, and lettuce etc. under running water and let them sit in some water with vinegar to get rid of the pesticides.
• Then dry them very well and chop if you like. Place them into clean jars without any space. This way they will stay fresh at least for a week.
For vegetables, check our stir fry video:
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İskender kebab inspired Cauliflower recipe,
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• Put the ingredients in the jar in cooking order. The one that cooks easiest goes at the bottom and the one that cooks slowest goes at the top.
• All the vegetables must be dry. This is essential to be able to store them for a longer time.
• Don’t put any juicy ingredients in the middle of the jar, (like tomato) they might rotten the other vegetables much quicker.
• Don’t put any ingredient that are already going bad. This will shorten the storing time as well.
• Try to put the rainbow in your jars! Eating the rainbow is good for your health.
• Chop the ingredients in different shapes. Chunk, dice, chop, wedge, julienne… Different cuts will add an extra dimension to your dish!
• Use seasonal ingredients. This rule is not only for this technique but also a rule for great cooking!
For onion and garlic,
• Dice onions and slice garlic thinly, jar them without any space.
• You can sauté onions with some olive oil and store it like that for to save more time.
Perfect beans & Rice,
• Turkish Beans & Rice R...
For the salads,
• You can layer all vegetables to the jar for salad and keep for more than a week. The basic and essential rule is ensured that you place the juiciest ingredient like tomato bottom the driest to the top like cucumber.
Broccoli Soup
1 bunch of broccoli florets
1 onion, cut into wedges
3 cloves of garlic
1 tablespoon butter
1 tablespoon flour
100ml cream
1 teaspoon salt
1 teaspoon of black pepper
Coriander
• In a large pot, add the onion, broccoli, and garlic.
• Finely chop the stem part of the broccoli and add it to the pot.
• Add water until it covers the top of the vegetables and close the lid. Boil until the vegetables are soft.
• For the roux of the soup, add 1 tablespoon of butter to a pan and melt it. Add 1 tablespoon of flour and fry until brown.
• Blend the softened vegetables with an immersion blender and puree them.
• Add the roasted roux into the pot and mix.
• Add the cream, salt and pepper to enhance its flavor and your soup is ready. Finally, you can add fresh coriander leaves and serve.
2-Legumes prep
Canned Chickpea
1 kg chickpea
2 teaspoons of salt
• Soak the chickpeas with 1 teaspoon salt the night before and drain the next day.
• Add the drained chickpeas to preferably a pressure cooker, add water up to 2 cm higher than the level of the chickpeas.
• Add 1 teaspoon salt and boil for about 11 minutes after pressure cooker’s lid is locked.
• In the meantime, sterilize the jars and their lids with boiling water.
• Open the lid of the pressure cooker and divide them into jars.
• Fill the chickpeas up to 2/3 of the jar and do not forget to add plenty of boiling water(aquafaba).
• You can store them in a dark and cool place place up to six months. Refrigerate after opening the jars.
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Rest of the recipe in the comments section ⬇️⬇️
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[@Refika]

3- Meat Prep Frozen Sauteed Chicken 1 kg of chicken thighs and breast, boneless and skinless, cut into 2 cm (1 in) cubes 1 large onion, pureed 2 tablespoons yogurt, kefir works great as well 1 tablespoon salt 1 tablespoon black pepper 2 tablespoons ground cumin 1 tablespoon hot cayenne pepper 1 tablespoon sweet cayenne pepper (you can use 1 tablespoon pepper paste and 1 tablespoon tomato paste instead of both sweet and hot cayenne pepper) 8 tablespoons olive oil 4 large cloves of garlic, pureed • Mix all the ingredients other than the onion in a large bowl. • Put the onion puree in a strainer and sieve its juice into the mixture. Onion juice will help to tenderize the chicken and enhance the flavour. • Heat a large pan and add some olive oil. • Add the chicken to the pan in batches and seal without losing its juice on high heat. • Sautee for 5-6 minutes until the chicken is cooked. Add hot water until covering the chicken. • Turn the heat off and divide the mixture into muffin molds with it’s juice. • Let it sit to cool down and freeze it. • Transfer them into a plastic bag and use one by one for each meal like wraps, salads, burittos and pot dishes. Minced braising who sees itself as doner kebap 500 gr minced meat 1 kg onions, diced 1 teaspoon black pepper ½ of a nutmeg, freshly ground Salt, to taste • Braising minced meat well enough is a skill like speaking a widely-spoken language. It provides one with many possibilities to cook very delicious meals. I always have my minced meat out of low-fat veal. But if you prefer, you can use 50% lamb - 50% veal, too. The important thing is that you should always be by the pot, waiting and braising it thoroughly. • Start braising the minced meat with a middle-high heat in its own fat; when it is being cooked, it will release its water. When it starts to soak its water, add the onion. • When the onions start to turn pink and the meat small turns into that of a kebap - meaning, in 30-35 minutes - it means that your minced meat is now braised. Now, you can add the black pepper, nutmeg and salt. • This is a long process compared to other cooking times you will see here. Therefore, I braise a lot of minced meat and (without adding parsley), put them into small fridge bags and then into the deep freeze. They will act as lifesavers for a lot of recipes, or you can jar it and refrigerate and use up to a week. İskender kebap inspired Cauliflower recipe, kzbin.info/www/bejne/eZPCooSsi9d1npI Perfect meatball recipe, kzbin.info/www/bejne/fWnUfml5jqmlg8k • You can prepare the recipe with 1 kg minced meat and place the meatballs on a tray. • Freeze overnight and transfer into plastic bags. You can store them up to 6 months. 4- Stale Bread Stale bread pizza 6 eggs 1 tomato, grated 1 green pepper, chopped 1 tablespoon of tomato paste 6 black olives, pitted 1 stale bread (around 200 g) 1.5 tablespoons of yogurt 4 tablespoons of olive oil 4 handfuls of grated cheddar (200gr) 1 teaspoon garlic powder 1 teaspoon powdered fenugreek • Mix the egg, yoghurt, salt, black pepper, garlic powder in a large bowl. • Cut the stale bread in half, then in half on the sides. • For the delicious sauce, heat the olive oil and add tomato paste, and fenugreek then sauté it. • Add grated tomato and season with salt and pepper to your taste. • Add the olive oil to a large pan (which you can put in oven) and heat it. • Dip the sliced breads in the egg mixture by scratching them. • Then place the bread in the pan with the insides facing up. If the egg mixture is left on the bowl, pour it to the pan. • When one side of the bread is cooked, turn it to the other side and cook for another 1-2 minutes. • After 2 minutes, add tomato sauce on the bread. • Add the grated cheese, green pepper and black olives on it. • Place the pan into the oven at 200 C (392 F) on grill mode. Arrange the rack to the second shelf from top. • Bake for about 2 minutes and it is ready to eat. Bon a petit! The fastest chocolate chip cookie with stale bread, kzbin.info/www/bejne/rKSmkqpnnpplqM0 5- Rice Prep Salt bae’s special sushi recipe, kzbin.info/www/bejne/hJSWiYaJlq18mqc Perfect beans & Rice, kzbin.info/www/bejne/pIW0dmCwlL50q5o • You can jar the rice after it cools down and store in the refrigerator up to a week. Use them for burittos, bowls, salads, stir fry or with pot dishes, köfte, döner. Mushroom risotto with couscous kzbin.info/www/bejne/emLVeH9jfN9qZqM Bulgur pilav recipe, kzbin.info/www/bejne/qKrTZGutlLCWntU Orzo Pilaf, 1 tablespoon of butter 1 cup orzo 2 cups of boiling water 1 teaspoon salt • Melt the butter in a pan. When the butter starts to melt, add the orzo into the pan and stir-fry it until it browns. • When the colors of the orzo start to change, add salt. • Pour the water and cover the pan and cook on low heat for 8 minutes or cook according to the cooking time on the package. Turn off the heat and cover it with a clean kitchen cloth to rest. • After 5 minutes it is ready to eat and serve. Afiyet olsun!

[@lacdirk]

I love your videos. Just having one pop up in my feed makes me happy. Thanks for sharing your recipes, your time and your good cheer.

[@hafizanayab2325]

Love your channel so muchhhh. I tried several of your recipes. I like turkish cuisine so much now. I also like you Rafika and your style. Thanks alot. Lots of love from Pakistan 🇵🇰

[@susansingh4885]

Love your cooking!!!!

[@andreacontreras2278]

Thank you!!

[@thinkgood7412]

Hi just wanted to say canning chickpeas without acid can cause deadly bottulism pls look into it. Thanks

[@Getpojke]

Funny you talk about preparing food in this way. I was born in 1969. Growing up here in Scotland, my jobs before bed on a Sunday, cleaning the house, polishing the shoes of everyone in the house, then peeling potatoes to store in a big "Tupperware" box in the fridge as the pressure cooker was loaded to make "Scotch Broth" [soup] for the week. Then it was off for a bath. Meal prep was everything in our house. That soup would be the basis for two meals a day for the rest of the week... luckily soup gets better with age. If we were lucky enough to have something like a chicken for Sunday dinner... well then that stock would be the basis of the weeks soup & that single chicken would feed a family of four for at least 3-4 meals as well as the soup. I still find it odd, thirty odd years later when a single person eats a chicken alone... and has no further use for it. It would basically feed us all all week. Not just chicken, if we had lamb/mutton it would be made into stovies [I'm from Scotland], any spare chicken fat was made into "skirrlie". Beef was also spread out into dishes like stovies. Mince was re-purposed into mince & tatties, cottage pie, mince rolls, or added to various other things. It's not that we were "poor". But my folks had been brought up on rationing post WWII. It kind've knocked onto us. So I love the fact that you're passing on some of the tips that I grew up with. In fact people in the UK were never healthier than when food was rationed. In fact studies show we were much healthier. Great video thank you... It's sad that their parents didn't pass on some of the ideas that you now are doing.

[@lionessprincess9073]

I enjoyed reading your comment! Such humbling beginnings. God Bless you! 😇🙏

[@micheltibon6552]

Born in 1962 from Indonesian displaced persons to the Netherlands. We were with 5 children. We also were frugal with food. Leftover rice or bread was always made into rice or bread porridge. Rice which was a little overcooked or dry/burnt the children always fought over it because it was used as a snack which we dipped in some spicy pinda sauce. We always had some broth cooking on a small pit with some greens and chicken/beef/porc scraps. Organ meat was not thrown away it went in the soup or broth. When I visited Indonesia I have seen the family in the kampung do the same in their kitchen. You are correct a chicken was shared, you ate communal😀

[@aminaabdalla8898]

MashaAllah, that's fantastic. It makes life easy 👍

[@kardon4996]

Thank you for sharing ur story !!!🌞

[@cathylittle6752]

My parents and other family members of their age were also brought up during the war. That make-do-and-mend and never wasting anything spirit is still very strong in people who grew up with it. It was passed to me when I was young, so now I try to live frugally and not waste things. Unfortunately I've been unwell and I've been wasting a lot of food because I've gone off cooking. I knew there had to be a better way than prepping vegetables and clearing up every single night, and this video is really going to help me. I'm sure that if I wash and dry my herbs and salad, fry the meat, cook legumes in the pressure cooker and store them in the fridge, then half the work is done and I can enjoy quick, easy and tasty meals for one!!

[@aniljoshi948]

Greetings from America! I am a first generation Indian American dad raising to daughters on my own. Been feeding them traditional Indian dishes and of course pizzas & Chinese for years. But during the pandemic started to explore and what a relief it was to find you on the KZbin! Tried your chicken and shish kabab recipes and got hooked! But more than the recipes (of course they are great!), love your love for food and cooking. You have a great team and together you made shutdown bearable, far beyond the pandemic … thanks to you and your team for a great help surviving last two years! You bring joy to our home and your enthusiasm is really infectious … Cheers!

[@georgeb8637]

5:32 - olive oil, salt and vinegar 6:01 - amazing salad 7:14 - dry chickpeas prep 7:24 - cooking time (if no pressure cooker - 2 times as long to cook) 10:39 - chicken preparation (and then freezing a portion)

[@beanie7547]

Am I the only one who would love to stay with Refika for a month to taste her cooking while she teaches how to make it all?

[@SportyJules]

Meal prepping is a life saver! As an avid pasta eater, I buy a lot of basil and make a big batch of pesto. Then I pour it into the ice tray, and back into the freezer. When I want pesto pasta, I just take a cube of it and voilà! I also do the same with a parsley garlic sauce that is delicious on meat, tacos, and even fish!

[@Refika]

Yes! Meal prep is a game changer! Love the pesto idea!

[@myras5571]

You and your team are very passionate about the work that you do and it comes across in your videos. Thats not an easy task, so well done 👏 👍

[@livingfruitful]

Thank you for all you do and share!

[@baulitious1710]

We need a whole masterclass on legumes.

[@annaanna598]

This is like ten videos in one 😃 Everything looks delicious and very useful info, thank you Refika 👍

[@ghislainecolleau5624]

Hi Refika, Just wanted to say a BIG "Merci" for this video. Although I've been batch cooking for many, many years I've still learned a few useful tips (especially the meat one!👌🏻). I also greatly appreciate the beans' cooking time chart...very useful! I've found a Turkish grocery shop in my city and I'd love to have more recipes on how to use Grape molasses (Üzüm Pekmezi) & Pomegranate aromatic sauce (Öncü-Nar Aromah Sos). Unfortunately the shopkeepers must have lived in France for too long as they didn't know what Mahlep was and I had to do my Pogaca without...still turned out delicious! I love your enthusiasm and the "joie de vivre" that you & your team give off. 👏❤😘

[@Refika]

Thank you so so much! Both for trying the recipes and your lovely words.

[@veronicabalfourpaul2288]

In England they use stale bread baked in a sweet custard mix of eggs, milk and nutmeg. Yummy. Sometimes with soft meringue on top.

[@angelac8343]

This is such a better, more sustainable way of meal prepping. Who wants to eat the same thing everyday?! This way you have choices and the meal is half done. And that chicken hack is brilliant!

[@misscindyna9220]

Dearest Refika (et al!), I don't usually write comments but always click on the "Like" button. My husband and I loved our visit to Turkey and the food was a real highlight. Thanks for all you do to bring Turkish/Cypriot food to our table! I enjoy the videos and the banter with your staff. Keep it coming! I'm watching every one of these!

[@Refika]

Thank you so so much Cindy! ❤️

[@missgoomie6760]

Your shows are the most mouthwatering among different cooking shows I watch. I try not to watch it right after they are released because it’s in the middle of the night here in Japan. I love everyone on the show too!

[@TheSlavChef]

Meal prepping is my go to method, every week! Great ideas, I will totally try some of them. The Jar method is GOLDEN!

[@Refika]

Awesome! Thank you! I am glad they are helpful 😘❤️

[@breynolds8513]

I return to your channel (yes, I'm subscribed) repeatedly not only for the food and food related content but because you show such concern for the environment while offering hints for incorporating these hints (e.g., glass jars in the refrigerator) into one's daily life. Your method for keeping/storing cooked chickpeas interests me. Do you use new jars and tops or are these recycled glass jars with recycled tops? I've seen you use this method with other foods and its a technique I'm interested in. You and your team's upbeat presentations continue to alleviate some of the stress of our continuing covid environment. Thank you,

[@ibek1984]

Hello Refika! I’m married to a turk and I have to tell you how much I appreciate your videos:) I rarely ever miss any of your new videos. Thank you a lot for inspiration. God bless you!

[@samanthabotha3456]

Refika you inspire me to cook again! I have been feeling as if I have no imagination anymore. Thank you so much.

[@JGmeow]

I appreciate that these ideas are scaled down for one or two people. You can puree garlic or garlic and ginger together, add some tumeric and a small bit of oil in it and it will last for a year plus.

[@arleengarcia7589]

We were stationed in Turkey & loved the people food & culture. Thank you for making some of my favorite memories doable & easy.

[@Hanya1210]

I love this video in particular... I’ve watched it for the 3 or 4 times up till now 🥰 you encouraged me to prepare food in advance so that I’m able to eat well throughout the week during work... thank you a lot 🙏💐 Love from Egypt 🇪🇬 🌹

[@shannonessig5959]

The best thing about preparing food for the week(s) ahead is encouraging people to cook from scratch. When you do that, you're putting your love and energy into food you truly want to eat. So no food gets wasted. These are old, traditional ways of living, cooking, and eating. Some have lost these ways over generations, but many are learning them again. It's very important. Thank you for showing how simple and fun it can be!

[@Refika]

I agree with every word of that!

[@erumalibhatti1218]

You save my day...no week...being a qorking mom of three it makes me tired of cooking everyday...thanks a billion. MashaAllah

[@kellyhardwell7097]

I am really glad to find your channel. So nice to see a Turkey nationality cooking these great recipies. Looking forward to more. Kindest regards

[@stefimandi186]

I can confirm that canning beans and cheakpeas at home works perfect. I do this for years. Just cook a larger amount of chick pea and put them in jars when steaming hot. Close the lid, cover the jars with a blanket so that they cool slowly. It is must cheaper than canned beans from the supermarket and much better for me, because no chemicals or preservatives used. Also better for the enviroment because there is no waste, the jars can be reused for years or even decades.

[@future.homesteader]

**WARNING** This is NOT a safe way to can cooked beans.

[@stefimandi186]

@@future.homesteader can you please share what is the safe way then? I can assure you, As far a the lid is tight, it is perfectly safe. And mine never went bad.

[@arthuurwong49]

I think she is using canning jars & lids so should be ok if lids “pop” from the boiling hot chickpeas & water - to be sure it’s safe can boil all jars in boiling water after filling & putting on lids😊

[@shaheedakhan274]

I have your book....my daughter sourced it for me all way to South Africa. Now I am reading Turkish too...lol!

[@Refika]

😍😍❤️ Send my love to your daughter!

[@refikabirgul9244]

And big kiss tomypu 😘😘😘

[@alev2900]

👏👏👏 keep go on Shaheeda!!!

[@YH-rk9uv]

You know, im Lebanese and consider our food is the best, but i loved you personality and your lovely English.

[@RadioActiveCat17]

I love the idea for the ground meat in little frozen pucks! That would be a big time saver. One of the meal preps I like to do is soft boil some eggs and marinate them in soy sauce, vinegar, water, a little sugar. They're great in ramen, over rice, or in salads.

[@anneb2288]

This is the best meal prep video EVER, thank you very much! Please make more vegan recipes also, especially ones that can be made ahead and frozen.

[@HilaryIsOkayssss]

Thank you very much for these great ideas. My husband wants me to become a better cook because he’s tired of cooking all the time. He’s an excellent cook, and I’m not. I’m going to try a lot of these. Thank you very much. You’re such a kind and generous person. 💜💜

[@msjennable]

When I first stumbled upon you, I knew it was gold!!!! 🌹💫. I make tortillas and freeze them. Parchment paper in between or something, because fresh tortillas don't keep well... Then just heat and serve!!!! Over ripeness bananas get peeled and put in a freezer safe container or bag, (I wash and reuse mine) and freeze them for nice cream or smoothies 😃. Pre make multi purpose dough, so I can have cinnamon rolls, naan bread, pizza, buns, etc ... If needed. Chop veggies I chop regularly, so I can just grab the container although I do this less because I like the chopping when cooking...what else 🤔? Make my own oat milk at home. Or some of your Turkish street food! Love this type of stuff..

[@fartbirth210]

I love how original this show is. I never expected to find the jar-fry on this channel but here we all are!

[@m53goldsmith]

Love the vegetable preparation and having salads pre-made. I had made up my own bag salad (like the pre-prepped bag salads from the supermarket) but had left out anything wet like tomatoes. Then I started using pomodorino tomatoes (baby plum tomatoes) and left them whole as they are so small, so now don't have to worry about the moisture. Just remember not to add salad dressing until just before eating! [Please don't ask me how I know ;-) ]

[@sanaumber9031]

have a great weekend...love from Pakistan

[@Refika]

Much love to Pakistan!

[@ramsamsemsat]

Oh my God ! I’m wondering why no body tells me about this gorgeous wonderful amazing channel? One of the best cook shows ever! I am a big fan of Turkey cuisine , but they don’t speak English so we just watch them for entertainment not for recipes 😔 Thank you. Keep creative and charming ❤

[@cindyzarvand2252]

Queen of food prep, I’m vegan and do this twice a week, love your recipes. Thank you for sharing .

[@sandya2948]

Your style of meal prep is so enticing and really makes cooking look like fun! Everything you do inspires me and makes me want to embrace Turkish Cuisine ( which I have done 😁 including finding and visiting a restaurant while on a mini road trip in our province of BC, Canada.-my sucuk- -your recipe of course, was far superior to the restaurant’s👍 But having not tried making your Pide yet, we all fell in love with that menu item🥰…oh- I actually told them I had made Refika’s sucuk recipe…they were intrigued!) Next on my list? Your meal prep jars of course! Thank-you, Refika❤️

[@simama...xox..]

Awesome ideas and advice. I love the fact you are using glass instead of plastic containers. My lifestyle is more keto/low carb but so much of your food fits and can easily be adapted. Also, your enthusiasm sparks joy and is very motivational 😊

[@ushanipalihawadana8015]

Hello Refika,my name is Ushani we are from Sri Lanka and me and my daughter make you food a lot they always turn out amazing. Thankyou very much for teaching me how to make Turkish food they taste amazing .Me and my family enjoy them very much

[@janerose1945]

Only a little comment? NO! Just WOW. This is a mouthwatering video full of wonderful and clever ideas that are healthy and easy. I am sharing it with all my family and people I love. You are such a delightful presenter and I love your pace and comments. You make it all so do-able and reasonable. I am now a superfan! Thank you endlessly for your videos, Refika.

[@VeretenoVids]

Love this! I'm currently working on preserving the harvest from our garden, so my kitchen is cluttered with jars holding tasty things.😁

[@lisettemedina4536]

I love love love ALL your recipes and tips!! Your Bulgur Pilav video helped me perfect it to the point that if I had a Turkish mother in law she would approve 😂- Thank you so much 😊 keep the videos coming!!

[@Refika]

You are so welcome! And congrats on the Bulgur Pilavı 😘❤️

[@aliAli-lz2jf]

I am from Pakistan I like turkish cosine because we live 30 years KSA ur cooking style super

[@johnnagray58]

I love your recipes. You should not apologize for your English, I wish I could speak another language as well as you do.

[@purplemystique8308]

You’re so talented and creative with food Ms Refika. Please keep it up !!

[@shawnaleewhitney6630]

Earlier this week I was thinking that I should prep some dried beans from my pantry this weekend. Thanks for the nudge to get those going so they'll be ready to use! Sending love from Alaska to you and your terrific team, Refika!

[@aparnaviju]

From India with Love. We owe a lot of our cooking to Turkey, but our kebabs and pilafs are way spicier. You rock Refika.

[@ChrisJordan2010]

We just started eating the Mediterranean diet. I have been looking for a good meal prep video that preps for the week and not just a day. Your video is exactly what I was looking for. Thanks for sharing all your knowledge.

[@Armymum13]

I'm meal prepping for the week today too...big pot of chili on the stove, some to share with mom, dinner tonight & then a bowl or 2 for lunch during the week and a taco salad....made hubby some sausage and cheese hand pies/ turnovers/ think mini calzones but no sauce, for lunch or snack and made some picadillo to make some empanadas or serve over rice...ooooo I LOVE the mincemeat graveyard for Halloween!!!! We have lots of fantastic potlucks at work (pre-covid). That would be so easy to do! I'm definitely making that for our next Halloween one!!! 🎃 💕 maybe even just for us thus year!!!! Thank you and your crew for all you do!!! I so look forward to your videos every week!!!

[@HowToCuisine]

Everything looks so delicious! 😍😍😍

[@Refika]

Thank you 😋

[@guitardee1]

I commented on one of your other videos about your enthusiasm. Growing up in the UK post war my mother boiled everything. Later on I became aware of Italian recipes and since moving to Durban in South Africa I grew to love and appreciate Indian curries as we have a large community of people descended from indentured labourers. Now to discover Turkish cuisine is like getting a Christmas present in February. Luckily Durban is sub tropical so I can get many of the ingredients you use. Thank you so much to you and your family for all the effort you put into your videos. This one is going to revolutionise my life as I'm not a natural cook (due to my boiled childhood) and I'm lazy so to have all that stuff ready in the fridge. Heaven.

[@bayareaconsult4115]

You are so much gifted in cooking skills and authentic Turkish cooking which is the origin of Arabic and greek cuisines 😍 thanks to the Ottoman 🙏

[@roberoony]

Hi Refika and team, I love watching your videos as much for the positive energy that you put into them as for the tips and recipes themselves. I particularly like these food prep ideas and how we can fit cooking into routine life. Have you done anything yet for how instant pot or air friers can be used for lazy or impatient cooks? I’d like to plan a food prep routine including slicing things in food processor and pressure cooking to set up the week but haven’t got it all figured out yet and I hate it when I Let food spoil. Best wishes

[@nassnass8545]

Çok merci Refika....I love your receipes!Thank you. This is so helpfull.❤🇩🇿🇨🇦

[@Refika]

Glad you like them!

[@_tnk_]

Refika thank you so much! It takes so much time to cook food and i had no idea turkish cuisine could be meal prepped like this. This is life changing advice 🤩

[@jackiej3063]

From Jamaica live in Canada love your food, I just want to cook your food every day. Girl' I love your food, more than my Caribbean food. You video in so informative. I will cook your food from now on in our home. Every one love your food.

[@aysegultuncer4467]

This is sooo cool. You make everything so practical and easy to make. Thanks a lot ❤️❤️❤️

[@Refika]

Glad you like them! ❤️😍

[@DrBrunoRecipes]

Excellent 👌🏻 Greetings from Scotland 😊 Have a wonderful day everyone 🌻

[@Refika]

Much love to Scotland 😘

[@patcampbell5942]

Dear Refika Soup Can Save the World ! And watching your videos has saved us time, and given us inspiration and enthusiasm to get organized in this messy, difficult world. You are a Kitchen Angel ! And your suggestions to avoid plastic bags are very important now. We have learned so much about Turkish food from you, that we have to come visit and eat your local foods and shop your local shops for ourselves!

[@spiritsbeyondthestars3493]

I use half water and half vinegar with a tablespoon of lemon juice. Then I put it in a spray bottle, to clean my vegetables and fruits. I have been doing it for several years now. And I love this solution for cleaning my vegetables and fruit..

[@bobbyjones2911]

Hello beautiful chef 🌹 this prep is so convenient 😊 it's actually very helpful and a good idea if you have a very busy schedule! Once again I'm very impressed and I'm excited to see more of your clips soon....! Sending you love ❤️❤️❤️❤️❤️😘😘😘😘😘😘!

[@Refika]

Thank you so much!! More will be on the way, i promise 😘

[@bobbyjones2911]

@@Refika 🤗🤗🤗🤗❤️❤️

[@elisagalery1598]

Loved this video and all you and your “helpers “ do! Keep up the good work! I also believe healthy home cooking is the best way to take care of yourself and loved ones. ❤️

[@arthuurwong49]

I individually freeze washed fruit like blueberries, cut up nectarine /banana slices, freeze on a tray with all fruits separated then when frozen put in plastic bags - good in fruit salads , on oatmeal, in smoothies😊

[@lorikhani1641]

I love watching your shows. I even watch your Turkish videos. I love the food and the information you provide about the dish. I am married to a man who is half Turkish on his mother’s side and Syrian on his father’s side. Say hello to Bahar is reminds me of my Turkish friend, Ferhan. ❤

[@Irenebuga]

I absolutely love this video!!!! It resonates with the way I cook and you have given me more inspiration to prepare more things in advance to have better variety and less time spent in the kitchen every day. Thanks a lot Refika and team, you’re awesome 🤩!!

[@pacaluvr7963]

I love that you do the upside down tapping on a jar with a stuck lid. I told my friends how to do that and they look at me as if I’m crazy. But I have always found that it works so nicely One of my weekly is hard boiled eggs. Use in salads or a quick sandwich or stir fried rice or even a snack with egg slices on a good cracker (I use Wasa ).with some brown mustard.

[@machaenen8968]

Your enthusiasm and love for good food is inspiring in itself, but these practical tips for good food prep are amazing!!!

[@Refika]

Thanks so much!!

[@PatriciaTrenaman]

ABSOLUTELY LOVE THESE TIPS! Lately I have been finding it very difficult to cook and get organised, I have lost my mojo. These are great idea. thanks so much, Refika!!

[@lunaprior4714]

Hi Refika, always very inspiring… I never knew Tyrkish food was so interesting and inspiring… may not use it like you do, but thise preps are really cool and useful, thank you… keep going, I see your videos often❤️🙏‼️

[@cesarzamorapin7731]

Simplemente delicioso...recibe un saludo desde Ecuador...y continúa con los vídeos largos..disfruto mucho de tus explicaciones y tips mientras cocinas..

[@vickiivins3288]

I found this video very helpful. Please consider making more on the same theme. Thank you.

[@cathylittle6752]

Oh my goodness, how did you know I need this Refika? I'm trying to reduce my food waste, help the environment, and cook from scratch at home. I can cook, but I'm feeling overwhelmed. So I look in the fridge, sigh and shut the fridge and eat biscuits. I don't want to peel vegetables, deal with the mess, and wash up and clean up Every Night! So, I am trying to prep things ahead. I've started by freezing little cubes of garlic and ginger purees. Then I'm going to make sofrito so I can take a block out of the freezer and add it to boiling water or stock, or put it in a pan with meat to start quick soups and stews. I am very excited by your jars of salad and stir fries and how you cook meat to store and add to dishes later in the week. I live on my own so I can see your ideas will save a lot of my food waste and money! Thank you so much for sharing them, Refika. Lots of love 😘💕💕 from Cathy in Cricklewood, North London, UK

[@sharlenejames1118]

This was such a fantastic episode! Such great and different ideas for meal Prep!

[@heenaabbas8003]

Amazing ideas. You have definitely inspired me to try some of these out. At the moment I only do something similar for the week's garlic and ginger.

[@wfhalsey1]

I have not purchased plastic bags in over 15 years, but they always seem to make their way into my house. People give me treats or leftovers, despite my declining and asking to please use my own container. So I also wash and reuse them until they are not functional anymore, then recycle them. It is amazing how small changes can make such a big impact!

[@ljiljanastanikic4159]

What great idea Refika I am 81 but still learning from much younger cleaver person like you.I send on messenger to many of my girlfriends.Thank-you Refika.

[@rebelwithahaloxx1002]

This is gold dust! So many ways to prepare I didn't know know was possible. My favourite was the chicken! Thanks you 🥳

[@celitacantrill10]

I'm happy to have found your channel. You and crew are so nice and you're a great cook ! Thank you.

[@mclmg]

I can sense your & your team’s heart in every video. Thank you so much for sharing your knowledge on cooking, nutrition and food preparation. 💗🇵🇭

[@anne-marie9842]

Thank you, Refika, for this inspiring video. I have been using your recipes as I really like Turkish food. Greetings from New Zealand.

[@peaceandpoems]

I love you guys so much! Thank you for your food expertise!

[@Refika]

Our pleasure! We love you back 😘❤️

[@veronikakotyzova9575]

Wow 😃 these meal prep techniques are awesome! I love to meal prep, it makes my week soo much easier and better and even if am really busy I always have simple fast meal in couple minutes. I also like to watch different countries and cultures how they cook and meal prep, so this is very inspirational for me. Thank you!

[@Exiled_Rouge]

I love the photography in these videos. Great production value. Beautifully lit, shot, and edited. Just gorgeous.

[@community1854]

Preparing meals have become a pleasant adventure after listening to Rifica! I’m in awe with Turkey and this lady!! Thank You!!

[@tanja1754]

Love you Refika and your cooking 🙏💕 you are sooo inspiring and all colours, tastes everything!! Thank you so very very much 🙏 Im even more happy & interested now since I work in a kitchen. Love & hugs for you 💖🧚‍♀️

[@Refika]

I am so glad to hear that the videos are inspiring and enjoyable for you ❤️ and of course, good luck in your kitchen endeavours!

[@nickyungar6993]

Love your videos (& Turkish food). Thank you for all the effort you put in and all the ideas. Awesome job as usual Refika!

[@Refika]

My utmost pleasure 😘

[@lorenevanoverbeke7856]

I never knew you could open a tight lid like that. I will try that out. Great idea! Thank you.

[@rosiereads7934]

I use ice cube trays in the same way that you showed using the muffin tins. I first started doing this when I made all my children's baby food when they were little--I would make one thing every weekend for a while until I had a variety (e.g. chicken, peas, fruits, spinach, carrots, beets, etc.) and then I could mix/match. These days, things I still regularly freeze in ice cube trays (and then store in zip-seal plastic bags in freezer) include sofrito (Puerto Riccan flavor base), blanched spinach, leftover pumpkin from a can, leftover tomato paste or tomato sauce from a can, and so forth. It really works for anything--for example, my daughter made a giant pot of hot chocolate base that we couldn't eat it all, so I froze in ice cube trays and then had a couple cubes each day for a little treat. Another time we had some leftover rhubarb, and I made a sauce to freeze in ice cube trays so we could pull one or a couple cubes out at a time for a little topping for ice cream or pancakes. Having these items in your freezer gives you freedom to use ingredients more freely. I'll pop several "cubes" of pumpkin into tomato sauce or chili, for example, when otherwise I wouldn't open a whole can. I also "prep" the dry ingredients for my bread machine so it doesn't take more than 2 minutes to put a loaf in the machine, which we do several times a week.

[@Refika]

Wow! You set such a great example of how meal prep is done systematically + with 0 food waste 😍

[@melodysfiresidefarm]

Oh I love this video! Well I love all your video's but this one is such good information for prep ahead meals. I live in Texas US and I've spent my life canning food in jars to have food filling my pantry and also use for quick meals especially through the winter. But yours are great for when harvest time is happening and we want to use all our fresh produce. Thank you so much for sharing your talent along with your vibrant personality. You are just a doll! PS I believe I watched you say the liquid from garbanzo beans could be used for meringue and if so do you have a video on that? And what would it be used for deserts or something else. Thanks again!!

[@tanyahouston5635]

I was taught to use the entire tomato once you cut into it because they start losing nutrients. So I won’t put cut up tomatoes in a jar. I am making a big pot of pink-eyed peas today!

[@sharonmurrell9291]

What are pink-eyed peas?? Thank you.

[@aritataitenyu9681]

Still better than ordering fast food. When you work long hours or studying for an exam, sometimes even cutting vegatables becomes difficult.

[@tanyahouston5635]

@@sharonmurrell9291 They are a variety of field peas. They are delicious and cook quickly.

[@voulafisentzidis8830]

You and your team are truly wonderful, Refika. Thanks heaps for the inspiration and joy of watching you create delicious recipes.

[@sally1104]

I love this. This is so helpful, will save me so much time, and amplify my lunches and weeknight dinners. Not to mention: reduce my food waste and save me money. 🤔 These tips would be great on a large poster to hang in the kitchen.

[@mr.stranger3521]

hop nasıl hemen buradayım ama hahahah

[@darlacarter5815]

Love, love, love this video!!!! I have one question, you put the cooked beans in a glass jar with lid and said it’s good for a few months. Doesn’t it need to be “canned” by water bath or pressure canner?

[@camouflagejumpsuit]

I have the same question

[@rubygray7749]

Refika explains her process in the notes below the video. She pours the pressure cooked beans and liquid into hot sterilised jars. It can certainly work. But because I have a large Presto pressure canner, I prefer to soak the beans in boiling water, then drain and rinse next day. Fill jars with beans, add salt, top up with boiling water, then seal and process in the pressure canner for 75 minutes for pints, or 90 minutes for quarts. Then they are cooked and preserved in one process, and will last for years in the dark as long as the seal is good.

[@k.s.1737]

My mother always canned the way Refika canned her beans. No boiling water bath, just hot sterilized jars and lids and hot contents (beans, tomatoes, etc). Fill the jars leaving a gap of 1" to .5" , screw the lid on the jar. As the jars cool a vacuum forms. The lid will make a popping sound as the contents cools. The popping indicates the vacuum has formed and the top of the lid will be concave instead of convex. It worked for my mother for many years.

[@rubygray7749]

@@k.s.1737 It CAN also introduce airborne bacteria which may result in botulism, if the jars are not sterilised after sealing. Your mother was very lucky for many years. Tomatoes are not so much of a problem, as they are very acidic, and this kills bacteria. But botulinum bacteria are only killed at temperatures above the boiling point of water, which can only be achieved in a pressure canner. Beans are a low-acid food, and therefore susceptible to producing botulinum toxin, which cannot be detected visually when you open the jar.

[@k.s.1737]

@@rubygray7749 While I don't disagree, Refika's method does work for beans. Hence her testimonial. Home-canned vegetables are the most common cause of botulism outbreaks in the United States. From 1996 to 2014, there were 210 outbreaks of foodborne botulism reported to CDC. Of the 145 outbreaks that were caused by home-prepared foods, 43 outbreaks, or 30%, were from home-canned vegetables. These outbreaks often occurred because home canners did not follow canning instructions, did not use pressure canners, ignored signs of food spoilage, or didn’t know they could get botulism from improperly preserving vegetables. I'm sure a little common sense goes a long way. :)

[@HTB.5784]

Rafika! I am delighted to be able to watch your content. I had determined to change my way of eating for 21 days and here you are telling me exactly how I can do this in such a delightful way. I love this kind of food. Many thank yous for your variety and laughter! Share and share alike, Y'all, yous guys and everyone else out there!

[@saraheid8651]

This is so helpfull! I always seem to have trouble with doing my grocery shopping too so this helps alot. Çok Teşekurler :)!

[@Refika]

My pleasure!

[@alexlanious3248]

I enjoy watching Refika and use her ideas in cooking. I am hoping to travel to Turkey and meeting Rafika in person!

[@rahamathullahjabbar356]

It was a urge expected to ask you, but none did, and you gifted it by yourself in a most pleasant way, thank you lady.... God bless you...

[@ramyaravinuthala8236]

Great tips refika ..., I make sauces , salsa spice mixes at the beginning of the week , aged bread can be made into croutons and bread crumbs ... 😊

[@sarahg282]

So helpful to get my brain juices flowing again around inspiring prep,cooking and eating