ATCO Blue Flame Kitchen: Cook now, eat later

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Make-ahead meals can be game-changers for busy people. Spending some extra time to prepare food ahead means that at least one thing is checked off your to-do list on those days when everything seems to be happening all at once.

Meatloaf is classic comfort food, and our Diner Meatloaf is a definite crowd-pleaser. Chock full of colourful vegetables and topped with a hearty Oven Roasted Tomato Sauce, you can assemble the meatloaf earlier in the day, then bake just before eating. You can also make the recipe into two smaller loaves, freeze one up to several months, and heat to serve.

Our Spicy Slow Cooker Black Bean Soup is a hearty Tex-Mex inspired recipe, with chorizo sausages, colourful bell peppers, cumin, and smoked paprika. Assemble this in the slow cooker in the morning and come home to a hearty dinner, served with crispy tortilla chips. Leftovers freeze well.

Our Easy Marinara Sauce is a cinch to make. This recipe uses common pantry ingredients like canned tomatoes and dried herbs and can be easily multiplied for bigger batches. You can use more red pepper flakes if you like extra heat. Keep the sauce on hand in your freezer for pasta, pizza, meatballs, and other Italian-American favourites.

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Diner Meatloaf

1 tbsp (15 mL) oil

1 cup (250 mL) finely chopped onion

1/2 cup (125 mL) finely chopped celery

2 cloves garlic, finely chopped

2 lb (1 kg) lean ground beef

3/4 cup (175 mL) fresh bread crumbs

1/3 cup (75 mL) ketchup

2 eggs, lightly beaten

1 tbsp (15 mL) chopped fresh parsley

1 tsp (5 mL) salt

1/2 tsp (2 mL) freshly ground pepper

1/4 tsp (1 mL) freshly ground nutmeg

Oven Roasted Tomato Sauce

Heat oil in a frypan over medium heat. Add onion, celery and garlic; saute until softened, about 5 minutes. Cool to room temperature. Combine vegetables and next 8 ingredients (beef through nutmeg) until blended. Shape mixture into a 9×5 inch (23×13 cm) oval loaf and place in a shallow baking dish. Bake at 350°F (180°C) for 1 1/4 to 1 1/2 hours or until a meat thermometer inserted in center registers 170°F (77°C). Meanwhile, prepare Oven Roasted Tomato Sauce and bake alongside meatloaf. Let meatloaf stand for 10 minutes before slicing. Serve with Oven Roasted Tomato Sauce.

Yield: Serves 6 to 8.

OVEN ROASTED TOMATO SAUCE

1 can (28 oz/796 mL) diced tomatoes

1 tbsp olive oil

2 cloves garlic, finely chopped

1/4 tsp red pepper flakes

1/4 tsp salt

Combine all ingredients in a 9-inch square baking dish. Bake at 350°F for 1 to 1 1/4 hours or until thickened and richly coloured.

Stir occasionally and mash with a potato masher during cooking. Serve hot with meatloaf.

Yield: Makes about 2 cups

SPICY SLOW COOKER BLACK BEAN SOUP

1 1/2 cups dried black beans, rinsed and drained

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4 1/2 cups cold water

1 tbsp canola oil

1 lb (0.5 kg) chorizo sausages, casings removed

2 cups diced onions

2 cups diced red bell peppers

1 cup diced yellow bell pepper

4 cloves garlic, finely chopped

4 tsp ground cumin

1 tbsp smoked paprika

6 cups no-salt-added chicken broth

2 tbsp fresh lime juice

Salt and freshly ground pepper

Sour cream

Place beans in a large bowl. Pour cold water over beans. Cover and refrigerate overnight. Drain beans and set them aside.

Heat oil in a large non-stick frypan over medium heat. Add sausages and cook, stirring to break up sausages, until browned and cooked through. Add onions and bell peppers; sauté until vegetables are softened, about 8 minutes. Add garlic, cumin and paprika; cook, stirring, until fragrant, about 1 minute. Remove from heat.

Combine beans and sausage mixture in a 5-quart slow cooker. Add broth; stir to combine. Cover and cook on a high heat setting until beans are tender, about 6 hours. Place 1 cup of bean mixture in a blender; purée until smooth. Return puréed bean mixture to slow cooker and stir to combine. Stir in lime juice. Season to taste with salt and pepper. Serve topped with sour cream.

Yield: Serves 6

EASY MARINARA SAUCE

2 tbsp (25 mL) olive oil

1/4 cup (50 mL) finely chopped onion

2 cloves garlic, finely chopped

1 can (28 oz/796 mL) diced tomatoes

1 tsp (5 mL) sugar

1 tsp (5 mL) basil, crumbled

1/2 tsp (2 mL) oregano, crumbled

1/4 tsp (1 mL) salt

1/4 tsp (1 mL) freshly ground pepper

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1/8 tsp (0.5 mL) red pepper flakes

Heat oil in a large saucepan over medium heat. Add onion and garlic; saute for 2 minutes. Add remaining ingredients (tomatoes through red pepper flakes). Bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, for 10 minutes. Remove from heat. Using a hand blender, puree until almost smooth. Alternatively, mash with a potato masher.

Yield: Makes 3 cups

ATCO Blue Flame Kitchen’s column on healthy eating for busy families runs Wednesdays in the Calgary Herald’s food section. For tips on cooking, food safety or household matters, email bfkanswerline@atco.com or visit us at ATCOBlueFlameKitchen.com.