05/10/2025

ON SUNDAY October 5, 2025 theSunday Special V

“Nuts and fresh or dried fruits with Greek yoghurt are perfect snacks to boost productivity at home. Oat protein bars with dried fruits are equally good options. For quick meals, consider quinoa or a rice ERZO ZLWK PHDW RU ¿VK DQG DYRFDGR %RLOHG eggs and steamed vegetables are good for you, too,” Martinez suggested. Less pressure with meal prep “Preparing meals in advance makes a ELJ GL̆ HUHQFH ZKHQ ZH NQRZ WKH ZHHN is going to get really busy. Fish stew, slow-cooked meat or roasted chicken with vegetables are perfect to be prepared in advance. “ %HDQV OLNH OHQWLOV RU FKLFNSHDV DUH ULFK LQ ¿EUH 7KH\ FDQ MXVW EH UHKHDWHG and served with rice or bread. Marinating SURWHLQV OLNH FKLFNHQ FKRS DQG JULOOHG ¿VK can be convenient when you want to cut the time you spend in the kitchen and have things ready in advance,” said Martinez. Variety is key when prepping meals. No one has to eat the same dish for three or even two days in a row. Try not to repeat meals and rotate your choice of protein each day. Whenever possible, mix prepped meals with freshly cooked dishes such as fried rice, pasta or noodle soup. And if you really do not have the time, a good sandwich is quick to put together with ingredients already on hand – tomato, lettuce, cheese, eggs and tuna are more WKDQ HQRXJK IRU D ¿OOLQJ ELWH For many people, the biggest obstacle to cooking at home is not time but the lack of skills

Chef Evelio Martinez’s chickpea salad recipe • Pour canned chickpeas into a bowl • Toss with olive oil, lemon juice, salt and pepper • Add cherry tomatoes and diced cucumbers for crunch • Top with canned tuna or smoked salmon This salad takes only five minutes to SUHSDUH DQG LV KLJK LQ SURWHLQ DQG ¿EUH ingredients can produce surprisingly satisfying results. “My suggestion is to create a weekly meal plan. It helps save time, avoiding last-minute decisions and extra trips to the grocery store. My secret is to use the same YHJHWDEOH DQG SURWHLQ LQ GL̆ HUHQW FRRNLQJ methods. Marinating and portioning in advance can also save a lot of time. “Cooking in batches for two or three meals is a smart move, as you can later rotate the meals throughout the week to ensure variety. Keep your kitchen organised so that your most-used utensils are easy to reach and your space works Ḣ FLHQWO\ 0DNH WKH PRVW RI \RXU SUHV sure cooker, air fryer, or even the oven. These time-saving gadgets will have your meal ready while you focus on other activities at home,” said Martinez.

Marinating proteins like chicken chop and grilled żłüϰÙ¾ěϰØãϰÙĢěŢãěÿãěŊϰţüãěϰ ũĢŏϰţ¾ěŊϰŊĢϰÙŏŊϰŊüãϰŊÿęãϰũĢŏϰ spend in the kitchen.

The cost of convenience vs the savings of home cooking

EATING out or ordering in has become second nature for busy households, but the convenience comes at a cost. A single takeaway meal easily ranges between RM15 and RM25, and that doesn’t include delivery charges or tips. Multiply that by just one meal a day, five days a week, and the total can quickly exceed RM400 a month for one person. For families, the figure is even higher. Cooking at home, on the other hand, stretches your budget further. A pack of pasta, a jar of sauce and some fresh vegetables can serve four people at a frac tion of the price of four takeaway portions. Even simple staples such as rice, eggs, beans and seasonal vegetables can be transformed into several balanced meals for less than the cost of one restaurant order. Home cooking also puts you in control of portion sizes and ingredients. You decide how much protein or vegetables go into the dish, while avoiding the hidden costs of extra sugar, oil and additives often found in restaurant food. Over time, this not only reduces expenses but also supports better health. Another overlooked area of savings is

snacks. Instead of paying RM6 to RM10 for a granola bar or smoothie on the go, preparing boiled eggs, yoghurt with fruit or a handful of nuts at home costs a fraction of that. Buying in bulk helps even more, especially for pantry items like beans, lentils, oats and rice. Of course, there is an upfront invest ment in stocking a pantry or buying kitchen gadgets, but these quickly pay for them selves. A pressure cooker or air fryer may seem like a splurge, yet within months, the savings from fewer takeaway meals can easily cover the cost. The biggest gain comes when you look at the long term. Better nutrition means fewer health risks and, ultimately, lower medical bills. In that sense, home cooking is not just about daily savings but also about investing in your well-being and financial future. Convenience meals may appear cheaper in the moment, but the numbers tell a different story. Cooking at home puts money back in your pocket every week and what you save over a year could fund a holiday, upgrade your kitchen or simply ease the pressure on your household budget.

Cooking should also be fun. “Cooking is an art, and anyone can be the artist,” said Martinez, smiling. With some planning and prepara tion, even the busiest days can end with a balanced meal that doesn’t compromise on nutrition or taste.

and equipment. Some kitchens lack proper storage space or a large enough refrigerator for ingredients. The key is to keep things simple and stick to straightforward recipes. Using just three fresh

Martinez encourages home cooks to focus on readily available ingredients.”