Find cooking a chore? This is how to break out of your food rut

Telegraph

16-04-2025

'Just do a list and I'll go shopping,' my husband says, breezily, as I open the fridge door and sigh.
Writing the Saturday morning list has become like Groundhog Day. The mental effort involved in trying to meal plan for the week ahead and cater for my three children, including two fussy eaters, has become a chore and a bore.
It wasn't always like this. There was a time when I used to love splurging in the local farm shop or, if I was feeling really flush, Daylesford Organic. When we lived in London, I would join the queue at the local butchers or fishmongers and plan a meal around whatever was fresh or in season. I would love nothing more than inviting a few friends round for dinner and getting out my Nigel Slater, Nigella Lawson or Rose Prince cookbook. I'd whizz up Nigella's Coq au Riesling or Rose's Smoky Aubergines, followed by Nigel's Lemon Posset.
What went wrong, I wonder. I think it's partly midlife malaise when any enthusiasm I once had has been eclipsed by routine resentment and the daily drudge. And also the fact that life seems to be busier than ever. There are work deadlines, dogs to walk, my eldest's GSCEs, ageing parents, bills – the list seems to grow each year.
We got into the habit of my husband, Dom, doing the weekly shop over lockdown and we have more or less stuck with it, but it falls on me to write the list and think about what we are going to eat each week. My husband inevitably forgets a couple of things so I always do a top-up shop (and end up spending twice as much because while he favours Aldi, I'm a sucker for Waitrose).
So I decided to take some action and rope in a couple of foodie experts to see where I'm going wrong.
Philippa Davis, a private chef who used to work at my favourite restaurant, The River Cafe in London, and now also writes recipes for BBC Food, tells me that I need to think first about preparation and planning and how my kitchen is set up.
'Is your kitchen a nice place to be, and is it well organised?' she asks.
I think about the spices cupboard with a jar of coriander leaf from circa 2008 falling out every time I open it and the fact the kitchen is a thoroughfare to the garden and our office.
'It's worth spending a morning or an hour or so sorting out your cupboards and making sure it's easy to find everything, even if that's just putting a rubber band around the pack of lentils so they don't spill out,' Davis tells me.
She says I need to think about the emotional experience behind cooking and meal planning. 'Think about how you are approaching and organising the menu plans, shop and the prepping time,' she advises. 'Are you just trying to rush through that moment or is there room to enjoy it?'
Step one: Keep a food diary
I start by keeping a diary for a week which shows just how bleak and boring things have become. Spag bol on Monday and Tuesday, veg curry on Wednesday and Thursday, fish and chips on Friday. Toasties for lunch on Saturday, chicken fajitas on Saturday evening and roast pork with cauliflower cheese and all the trimmings for Sunday lunch.
It's pretty much the same every week with slight variations – chicken curry, chilli con carne or perhaps steak and chips.
Step two: Break out of your boring food shop rut and introduce some new dishes
Davis, who presented the Amazon Prime series A Taste of Dorset about the county's best food producers, tells me that I can make a number of simple swaps to make our midweek suppers more fun and interesting.
She recommends introducing more one-pot dishes as they can be simple and help save time on washing up afterwards.
'I love tray bakes as they can be assembled at any point in the day then popped in the oven when needed. You can also make lots of variations, depending on what vegetables, herbs or protein you add.'
Davis recommends chicken thighs with onions, peppers, oregano and a splash of chicken stock/cider or white wine. Or swapping to seasonal vegetables such as asparagus, courgettes, aubergines, cherry tomatoes and adding some herbs in. 'Butter beans, chickpeas and potatoes are also great together,' she says.
Kelly Peak used to teach at the Cookery School at Little Portland Street and now runs Peak & The Pantry, which provides recipe kits and ideas. She says I need to stock up on some new key store cupboard ingredients, such as chipotle, curry powder and good quality stock cubes, to have on hand to add some flavour and fun.
If you have fussy eaters or have become reliant on shop-bought dishes, then consider making your own version. 'Make fish fingers and get the kids to 'paint' mayonnaise onto the fish so it acts as a sort of glue for the breadcrumbs,' says Peak. I know my 10-year-old daughter would love that.
Davis also recommends I aim to shop seasonally and buy some visually appealing fruit and vegetables. 'Seeing a bowl of aubergines and courgettes or even asparagus or purple sprouting broccoli, which are all currently coming into season, with their beautiful rich colours and textures can really help spark some joy,' she says.
Step three: Add some zing to your existing hero dishes
Peak tells me that introducing some new ingredients or swapping others can help add variety. 'If you're making a chilli con carne, swap out mince for some slow roast beef shins or black beans and sweet potato with chipotle. You can also slow cook it for five to six hours with Mexican chillies and pink onions to really add some depth of flavour,' she says.
Davis suggests introducing different sides to go with it. 'Bowls of sour cream, grated cheese, shredded iceberg lettuce, tortilla chips and some pea guacamole (made from cooked frozen peas, lime juice, green chilli, spring onion, olive oil and fresh coriander) can really add some zing,' she says.
Adding some nduja sausage to your spag bol can also help add some unctuous, rich flavour. Davis also recommends changing the pasta. 'Swap spaghetti for gnocchi (shop-bought is fine) or a new fun-shaped pasta. I am a big fan of Conchiglione, which are shaped like large shells.'
Alongside swapping out the usual chicken or veg curry for something different such as pork or fish and the boring old rice for naan or chapatis, Davis also recommends introducing different sauces and sides to go with it.
'If you already have the spices out, it's a great time to try something new. This could be dal-spiced pulses like lentils or chickpeas – or a vegetable side dish. Or if that sounds like too much, why not make a quick additional sauce, dip or chutney for variation.'
She recommends yogurt sauces with freshly grated ginger, chopped mint and a squeeze of lemon stirred in or a spicy green chutney.
'You can also blend coriander, chilli, garlic, ginger and lemon juice and stir through some finely sliced apple, pears or mango. It might not be that authentic but the flavours work brilliantly together,' she says.
My new weekly food menu
Swap veg curry for kedgeree
Kedgeree has made a comeback, and swapping out boring old veg for some smoked haddock and frozen peas gives a nutritious, easy alternative. Serve with a carrot and coriander salad.
Swap chicken fajitas for chicken shawarma
Swap out chicken fajitas (which used to be a crowd pleaser in this house, but everyone is now bored of) for an easy shawarma. I love Nadiya Hussain's healthy recipe where you mix all the spices together and marinade over chicken thighs. So quick and easy served with flat breads, yogurt and rainbow slaw.
Swap your Sunday roast with all the trimmings for one with Mediterranean salad and salsa verde
'As we creep into warmer weather, putting together a whole roast dinner with all the trimmings can seem an overwhelming task. Once you have your star dish, such as roast chicken or roast pork, why not swap some of the sides for lighter options?' Davis says.
Swap your roast potatoes for a Mediterranean-inspired salad to make it a healthier option. 'My favourite includes tomatoes, cucumber, chickpeas, olive and feta with lemon and extra virgin olive oil. Serve it alongside a potato salad to make the most of the summer produce.'
Top tip: introducing a new sauce, such as salsa verde, can also take things up a notch. 'I make mine by mixing finely chopped parsley, capers, garlic and anchovies together with lemon juice, sherry vinegar and extra virgin olive oil,' says Davis.
Swap lunch toasties for frittatas
'For a quick lunch, why not make a frittata – a baked omelette – and top it with your favourite cheese and ham along with a few cherry tomatoes, spring onions, herbs and rocket,' Davis says.
Top tip: add some gut-friendly kimchi. 'Kimchi is so tangy, crunchy and colourful, it's a must for me,' says Davis.
With the help of Davis and Peak, I've created a new family food menu in addition to my zhuzhed up chilli. With their advice and suggestions, I'm feeling much more enthusiastic about cooking again. I might even visit the local fishmonger and get some fresh smoked haddock.
When my husband asks me the following week if I've done the shopping list, I already have it to hand. 'Here you go, darling,' I say, with a smile. I've already lined up all the spices for tonight's chicken shawarma. Just call me Nigella.
Swap steak and chips for steak with parmesan roast or Greek-style potatoes
Sticking with the seasonal veg theme, Davis suggests getting some lovely Jersey Royals rather than boring old chips.
'From April to June, Jersey Royals are in season and glorious when served with nothing more than salted butter and mint, or you could try making parmesan roast potatoes (very trendy on social media right now) or Greek style potatoes, which are roasted with garlic and lemon,' she says.