ELEVATE YOUR BATCH PREPPING: SEASONING & ASSEMBLY
Last week I wrote about the basics of batch prepping and how it can change the game for meeting your nutrition goals and needs. This week, I want to help you take it up a notch by removing the “boring” and adding in some “fun.” Enter: seasonings.
The element of seasoning so often gets overlooked, but is absolutely crucial for making your meals taste delicious. The right blend of herbs, spices, and sauces can turn a simple meal into something delicious that you’ll actually look forward to eating. And when paired with the art of assembling meals with variety, you can keep things fresh all week long, even with the same core ingredients.
THE POWER OF SEASONINGS
Seasonings are what bring your ingredients to life. When you’re prepping basic proteins, carbs, and vegetables in large batches, the right seasoning can give them new flavor profiles throughout the week. Here are some seasonings and combinations to keep on hand:
Sea salt & freshly ground pepper – the basics, but a must for enhancing any dish.
Garlic powder & onion powder – adds depth to almost any savory meal.
Smoked paprika – great for a smoky, sweet kick; pairs well with roasted veggies and meats.
Cumin & coriander – warm, earthy flavors perfect for Mexican, Middle Eastern, or Indian-inspired dishes.
Italian seasoning – a blend of basil, oregano, thyme, and rosemary is great for anything Mediterranean.
Curry powder or garam masala – ideal for spicing up proteins or roasted vegetables with a warm, spiced flavor.
Red pepper flakes or cayenne pepper – for heat lovers, add a dash to turn up the spice.
Dried herbs – parsley, cilantro, thyme, rosemary: these are great for finishing off dishes with a burst of fresh flavor.
Lemon zest and/or juice – adds a bright, fresh element to balance out richness.
Cinnamon – adds warmth and complexity to roasted veggies, especially carrots or butternut squash, and pairs well with oatmeal or yogurt for breakfast.
And don’t forget the time-saving power of seasoning packets! Hidden Valley Ranch, taco seasoning, and everything but the bagel are incredibly versatile.
SAUCES AND MARINADES
Soy sauce, tamari, or coconut aminos – a great base for Asian-inspired marinades or dressings.
Sriracha, hot sauce, or harissa – perfect for adding a kick to any meal; a little heat and complexity can go a long way!
Pesto or chimichurri – toss your batch-prepped proteins or veggies in these to change up flavors mid-week.
Greek yogurt-based dressings – these can be used as dips or mixed into your bowls for a creamy texture.
Balsamic vinegar or red wine vinegar – great for salads or roasting vegetables.
BBQ sauce – for an extra tang on protein or veggies.
Salsa – adds fresh flavor that can be used as a topping or marinade.
Hummus – wears many hats as a dip, spread, or sauce. Pair it with prepped veggies for a quick snack or add a dollop to bowls for extra flavor and texture.
ASSEMBLY: TURNING PREPPED INGREDIENTS INTO NEW MEALS
Once you’ve batch-prepped your proteins, carbs, and vegetables, (more recipes to come in next week’s final installment of the batch prep series!) assembly is where the magic happens. The goal is to mix and match your prepped foods throughout the week in new combinations to keep things interesting, and to create a combo of a protein, carb, and color (veggie). Here’s how to make it work:
Step 1 | CHOOSE YOUR PROTEIN
Select from your prepped proteins – grilled chicken, ground turkey, baked tofu, or roasted chickpeas. These will be the building block of your meal. Don’t be afraid to alternate between different seasonings and sauces here to create variety. For example, mix cumin and paprika into chicken for a taco bowl; pesto could make it more Italian-inspired.
Step 2 | ADD YOUR CARB
Add a carb like roasted sweet potatoes, quinoa, rice, or pasta. To change it up mid-week, toss them in a different sauce or sprinkle with a fresh herb to give the meal a new flavor. For example, quinoa with balsamic vinegar and parsley creates a Mediterranean twist; adding soy sauce gives it some Asian flair.
Step 3 | INCLUDE VEGGIES
Roasted, sautéed, or raw veggies are the easiest way to add bulk, flavor, nutrients, and color to your meals. Mix and match prepped veggies throughout the week, or finish them with a different seasoning blend to create new combinations. Instead of unseasoned vegetables, roasted Brussels sprouts with a little balsamic glaze, or raw cucumber slices tossed in lemon juice and dill can change the feel of your meal entirely.
Step 4 | TOP IT OFF (BONUS)
Finish your meal with a topping that adds texture or flavor. Maybe a scoop of guacamole, a sprinkle of cheese, or some fresh herbs to brighten up your plate!
Some final tips for keeping it simple:
Prep for versatility: Keep your seasonings and sauces handy, and prep versatile ingredients that can easily switch flavor profiles.
Mix it up: Even if you’re using the same batch-prepped ingredients, the way you assemble them can make them feel like entirely different meals – a rice bowl and sandwich could have the same protein, vegetables, and seasoning, but the rice or bread can give it an entirely new vibe.
Use garnishes: Don’t forget about those small finishing touches like lemon zest, a handful of fresh herbs, or a drizzle of sauce. They can elevate a meal, keep you excited about your food throughout the week, and even make you feel like you are out to eat instead of in your own kitchen!
By keeping a well-stocked spice cabinet and thinking ahead about how to assemble your prepped foods into different meals, you’ll set yourself up for days of delicious, varied, and nutritious meals without spending hours in the kitchen. Batch prepping doesn’t have to be boring – it’s all about the flavors you add and the variety you create. Each time you prep you can choose to run back old favorites or try something new, with minimal adjustments in your grocery list or time in the kitchen.
