Take notice during meal prep

Cooking can be a reflective and grounding activity when approached with intention. Taking you time and tuning into your senses in the kitchen is sometimes referred to as mindful cooking, which is the practice of focusing on the food and preparation process rather than treating cooking as a task to complete as quickly as possible.

However, creating the conditions for a calm cooking experience in a shared kitchen can be a challenge.

 

A freshly prepared kitchen

A key part of mindful cooking is taking your time and being present in the moment. To make sure you won’t need to rush, it can help to check that you will have the kitchen mostly to yourself by communicating with your flatmates in advance. It is important to be considerate of the people you live with, so taking over all the counter space for several hours during your flatmates’ usual dinner times is probably not the best approach!

 

Having a clean kitchen also makes a big difference. For example:

• The sink and drying rack are clean and empty.
• There is enough clean counter space to cook comfortably.
• Any appliances, utensils, or dishes you will need are clean and ready to use.

Giving advance notice to your flatmates that you plan to use the kitchen can also be a good opportunity for a gentle reminder about any unclaimed dishes that need clearing away.

 

Before you turn up the heat

Mindful cooking can look different for different people.

Decide on an approach before you start cooking. Whether you’re following a recipe or finding a creative way to use leftovers, make sure you’ve thought through the process beforehand so you can get everything ready before you start cooking. If using a recipe, have it available in a format that won’t frustrate you. For example, if you’re using your phone, you may want to adjust your lock screen settings. Also check that you have all the ingredients you’ll need in an easily accessible place, including herbs, spices, and seasonings.

 

It can be useful to prepare all of your ingredients in advance, which is often referred to as mise en place. Personally, I find that having everything chopped and measured before turning on any appliances makes for a calmer and more enjoyable cook. In student accommodation, this can sometimes be tricky as you may not have enough bowls, plates, or containers for every ingredient.

You can ask your flatmates if they’re happy for you to borrow things, but you can also get creative with what you already have. For example, if chopped mushrooms and onions are being added to a dish at the same time, you could store them together in the mushroom packaging until you’re ready to cook. This can use a lot of dishes, so make sure you’ve got enough space on the drying rack to clean-up afterwards.

 

Also, try to create a calm environment where you can cook mindfully. You might find it helps to play some vibey music, open a window for fresh air, or take a moment to tidy the counterspace before you begin. You can also remove anything that might distract you, for example, put your phone on Do Not Disturb mode, or leave it elsewhere if you don’t need it for a recipe or timer.

 

Thyme to cook

The oven is preheated, the pan is hot, and it is time to start cooking. Here are some tips to stay present:

• Focus on the food throughout. Keep your attention on the cooking process. Notice the smell of the ingredients and taste often when it is safe to do so. Pause to take in sounds, such as the sizzle of food on a hot pan, or the sound of your knife on the chopping board. Pay attention to the textures, shapes, and colours of your ingredients. If you’re new to mindful cooking, you might find it helpful to set a timer to check back in if your mind begins to wander.
• Practice patience. Take your time while cooking and focus on one thing at a time if needed. Prepping ingredients in advance helps a lot with this, as it allows you to keep your focus on what’s cooking in front of you. If things start to feel hectic, pause briefly to wash dishes or wipe down surfaces before continuing.
• Embrace mistakes and experiment. As long as the meal is safe to eat, you haven’t injured yourself, and the kitchen isn’t on fire, mistakes are rarely a big deal. Cooking is a skill that develops through practice and trying new things. Some people find recipes reassuring, while others find them restrictive; don’t be afraid to experiment if that makes things more enjoyable.

 

Ready to serve

As your meal comes together, there are a few final things you may want to consider:

• Perfection is not the goal. Particularly if you’ve improvised or experimented, the end result may not be exactly what you intended. That’s completely fine! Cooking is a creative process, and it won’t always work as planned, but that doesn’t negate the (hopefully) positive impact of the experience.
• Try practicing gratitude by reflecting on the work that went into growing or producing all of the ingredients you’ve used, and the effort and time you’ve invested into cooking your meal.
• Enjoy your food! It is usually easier to stay present while eating if you put your phone away, turn off the TV, and try eating slowly. Pay attention to the flavours, textures, and aromas of the meal you’ve prepared.
• Finally, make sure to clean-up. Usually this is less overwhelming if you clean-up while you cook, but make sure leave the kitchen clean and ready for the next person when you’ve finished.

 

Hopefully some of these tips help you practice mindfulness while cooking, and make meal prep a calmer, more enjoyable part of your day.