When summer heats up, the last thing you want to be doing is cooking over a hot stove for hours. And with a little know-how from McKel Hill, you can minimize kitchen time and still eat like royalty. The Nashville-based RDN, coach, and recipe genius behind the food blog Nutrition Stripped has a few go-to sauces that are healthy, easy to make, and go with just about everything. Get the Well+Good Council member’s recipes and advice right here.
The best thing about meal prep is the flexibility of making it work for your life. Whether that’s making an event out of weekend meal planning for the week ahead or doing a couple “mini-meal preps” during the week, both approaches keep you on track with your healthy eating habits. It really can be so simple.
One of my biggest meal-prep hacks is to make dressings, sauces, spreads, and condiments that keep similar food items interesting throughout the week. Think about it: If you prep quinoa or other cooked carbohydrates, proteins, and roasted vegetables, you can have more meal variations than you would ever need in any given week. By adding different sauces to them, you’re switching up the vibe of the meal.
For example, let’s say you make Sweet Tahini Drizzle. You can add that to a nourish bowl meal, use it as a dip for roasted vegetables, or spread it on a sandwich. It’s the same with Spinach Basil Pesto: Try it with quinoa or cooked carbohydrates, and those same ingredients will give you a totally different flavor profile, texture, and a variety of nutrients. Win, win, win!
These are some recipes for delicious homemade condiments. Any of them will last you the whole week:
- Bursted Tomato Spread
- Turmeric Tahini Dip
- Salsa, Three Ways
- Citrus Dill Dressing
- Mint Chutney
- Apricot Vinaigrette
- Basil Walnut Pesto
- Vegan Tzatziki
- Lemon-Lime Guacamole
Whether you’re a kitchen whiz or a total novice, these recipes will help you save time without becoming bored with your meals. If that’s not a way to make cooking easier and more fun, I don’t know what is.
McKel Hill, RDN, is a registered dietician nutritionist and the founder of Nutrition Stripped, which treats healthy food as more than just fuel—and gives expert advice on using its nutrients and flavors to make you feel amazing.
What should McKel write about next? Send your questions and suggestions to firstname.lastname@example.org.
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