This recipe is straight from McKel Hill, Dietitian and Founder of Nutrition Stripped! McKel encourages meal planning as a simple way to take the guesswork out of healthy eating — so much so that she created the Guide to Master Meal Planning. By setting aside a “batch cooking day,” you can make enough food to include in meals throughout the entire week, which comes in handy when life gets in the way.
These recipes are geared toward meal prep in their versatility. You can make them ahead of time, then just add your toppings, dressings, and fresh components when it’s time to enjoy. Bonus: They all keep well in air-tight glass containers.
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This recipe, for a 10-minute peanut stir-fry, is especially helpful during those hectic weeks where planning ahead just didn’t go as … well … planned. McKel notes that this is more of a template than a recipe, but highly recommends trying the sauce to keep things interesting.
When it comes to veggies, McKel says, “Fresh is always best, but frozen is second best as long as there are no added ingredients. i.e. the only ingredient in frozen broccoli should just be ‘broccoli.’
“I also like to keep my pantry stocked with quinoa or quick-cooking brown rice for last minute meals,” she adds, “and I always keep organic eggs, tempeh and tofu in the fridge so I have some type of quick protein option when I need something fast.”
PinYou’re going to love this 10-Minute Peanut Stir-Fry!
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Recipe: 10 Minute Peanut Stir Fry
Nutrition Stripped
Getting to cook and understand and expand your vegetarian repertoire is really fun.
2cupsof vegetablessuch as broccoli, cauliflower, onions, peppers, sweet potatoes, etc. Use frozen veggies to make it even simpler and quicker.
1cupdark leafy greenssuch as kale or spinach
1/4cupquick cooking brown rice
1tablespoonsoy sauce
1tablespooncoconut oil
1cloveof garlic
Pinchof sea salt and freshly ground black pepper
Optional: 3-4 ounces protein of your choiceeggs, tempeh, tofu, chicken, fish, shrimp, etc.
For the sauce:
1/2cuporganic peanut butterunsalted
2tablespoonsgluten-free soy sauce
2tablespoonssesame seeds
Juice of 1 lime
1/2teaspoonchili garlic sauce like Sriracha
1tablespoonmaple syrup
Sea salt to taste
1/4teaspoonwhite pepper or black pepper
1cuphot water to thinadd more for a thinner sauce (i.e. to use on noodle dishes versus for dipping)
Instructions
For the stir-fry:
Start by cooking rice on the stove according to package directions.
While rice is cooking, in a medium-hot skillet, add coconut oil to grease the pan, followed by vegetables of your choice, garlic, and seasonings and cook until vegetables are tender and cooked through.
Top rice with greens, veggies, peanut sauce, and protein of your choice if desired.
For the sauce:
While veggies/protein/grains are cooking, whisk together all ingredients in a mixing bowl. Adjust sea salt to taste and adjust water depending on sauce or dipping type. Store in an airtight glass container for up to 1 week.
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