MEAL PREP » & minimize time in the kitchen


hey if it’s your first time here my name is Satya I’m a registered dietitian and nutritionist welcome to pick up lines so you want to eat healthier but you seriously don’t have the time you’re already trying to make time for friends and family work or school maybe picking up a hobby or even trying to be more active I get it it can be really overwhelming so it’s probably just easier to grab a Tomei or pizza from around the corner or maybe just go out for dinner am i right how expensive is that getting and how many times do you find yourself thinking man I really should be making more of my own food well don’t worry I’ve got your back in this video you’re going to join me as I meal prep for the week everything that you see me do here takes under an hour and it’s gonna significantly cut down the time I’m gonna be spending in the kitchen throughout the week plus it’s way healthier than anything I possibly could have bought at the store and it’s gonna save me money just Ching so let’s get started onions how much do you hate cutting them seriously I feel like no heartbreak could make you cry as much as onions do so here are my tips I batch peel and quarter the onions and instead of chopping them myself I put them in a food processor and pulse them until they’re coarsely chopped then using just a little bit of oil in a non-stick pan I cook them on high heat until they soften when they start to stick to the bottom instead of adding more oil I just add about a quarter cup or 75 milliliters of water and then stir this brings up the Browning which helps to caramelize the onions even better and it prevents them from burning plus it’s way healthier than just using more oil then I repeat this as needed until all the onions are caramelized which takes about 10 minutes then I put it in a glass container I let it cool and then put it in the fridge use it in pasta sauces casseroles stir fries or soups you name it it just saves time on peeling chopping and cooking when all you really want is a quick meal and you only cry just the one time instead of every single night garlic let’s be honest sometimes you really want to use more but you just really don’t want your fingers to smell garlicky all evening so you either skimp out or you use garlic powder am i right if so here are my tips advanced cut and peel the garlic this can seem time-consuming but it’s super mindless so you can do it while you’re talking on the phone with somebody or just give it to your kids or partner to do while they watch TV personally I just love spacing out while doing it it’s like meditating for those five minutes once it’s peeled put it in an airtight container and put it in the fridge now you have garlic ready to go chop mince or crush in any dish however you like it the fingers stay fresh and the meal is flavorful win-win if you ask me grains and legumes we all know we should be having more whole grains and less of the processed stuff like white bread or white pasta or white rice even but it’s just so quick when we want a fast meal and we also know that we should be having less meat but if you don’t have any meat replacements on hand or canned beans forget about making it from scratch so if you find that you’re in these situations here are my tips the obvious solution is to batch cook grains and beans and lentils in advance here’s another tip always soak your grains and lentils beforehand even if it’s just for a couple hours but preferably up to 8 hours or overnight I always meal prep on Sundays so I’ve gotten in the habit of soaking on the Saturday night in the description box below I’ll link to an article that I’ve written that explains the many many benefits of soaking beforehand one of which is that it quickens the cooking time it’s also helpful if you can rinse the beans or lentils at some point while it’s soaking in order to wash away those compounds that can make us I see and by the way if you’ve got less time lentils cook way faster than beans and quinoa way faster than brown rice hummus this is like a miracle food I seriously have this almost every day whether it’s with veggies of some kind of snack or for lunch in a sandwich or a wrap or it’s usually serve it as a condiment with dinner it’s really high in protein and fiber yeah you get it it’s just damn good so here are my tips using either canned beans or the chickpeas you just cooked make a batch to store in the fridge it’s healthier than the store-bought kind and way cheaper too I’ll link a recipe in the description box below veggies you’re more likely to eat it if it’s readily on hand use anything you like here carrots bell peppers broccoli you know what to do it’s just about doing it frozen bananas they’re so versatile and filling and make your food naturally sweet I use it in smoothies of course but I also put some frozen bananas into my oatmeal while it’s cooking it disintegrates and makes the oatmeal really creamy and naturally sweet or you can just blend up the frozen bananas on its own and enjoy it as a soft-serve ice cream for dessert now here are my tips peel super ripe bananas I like to quarter them so that I know that every four pieces is equal to one banana then I arrange it on a single layer and put it in the freezer although I didn’t do it here putting a parchment paper on top of the plate also helps when you’re trying to remove it later so it doesn’t stick once it’s frozen then I transfer it to a bag or container and in this way they don’t stick together and it’s easier to just grab and use whenever I need it feel free to also bash freeze any other fruit of your tooth granola and a breakfast parfait is also a quick and insanely delicious way to start any morning or you could enjoy it as a snack how you can prep this in advance is by making your own granola I’ve already made a previous video where I show you how to make your own almond canola and parfait so I’m gonna link those videos for you right here and that is pretty much it I’m gonna let you go early so that you can get started on your meal prep like a boss but before you do that give me a little thumb if you found this video helpful subscribe so you don’t miss out on any future videos and let me know in the comments section below if you’ve got any tips tricks of your own alright thanks for stopping by and I will see you in the next video [Music]

100 thoughts on “MEAL PREP » & minimize time in the kitchen

  • Lol I have some crazy question, but for example the carrots, do I wash them and dry them before I prep them?

  • Hm well. Can't do that. I don't have the space in my small freezer compartment, and I'm happy if I can fit some fruits, veggies and ice cream already. … But in theory, those would be good tips.

  • Sadia how you keep your teeth white and can you advice me about it my mouth don't smell good however I clean 😫😫

  • tip to peal garlic very quickly: do cut off the ends, but then lay it on a flat ground, put a knife horizontally over it, push it down with your hand until you hear a crack. The skin will fall off automatically 🙂

  • Hello dear Sadia,
    😊🙏❤️
    I appreciate your efforts to spread awareness about healthy food and nutrition. However, I am a bit disappointed with this video!

    I am also a wellness enthusiast and have been learning about naturopathy & Ayurveda from years. As per my Knowledge and experience I would like to share the following:

    1. Storing cut/chopped foods and purées in fridge/freezer & cooking any food on high flame literally snatches away all the nutritional value!

    Youtubers like you must consider long term health and promote healthy habits. I believe one should give sufficient time in cooking & eat freshly cooked food (no cold storage stuff) if one wants to get rid of doctors and diseases like acidity, obesity, joint pains, infertility in early age! Lazy people spend less time in kitchen and sadly then they have to spend more time in hospitals!

    2. Using non-sticks, aluminium (utensils & foils), plastic, & ceramic cookware are dangerous! Even microwaves, ovens and inductions are… but we should try to avoid the harmful things as much as we can! I would appreciate if you make a video on abandoning all these and switching to natural ways of cooking using organic cookware like earthen, brass, copper, glass.

    3. Tears while cutting onions are healthy! We should not escape from them! Infact many organic eye drops are mads using onion juice, Rose water, glycerin.

    4. Tip for peeling garlic quickly & easily- dip in water and you’ll not feel sticky!

    5. It is a good idea for all those who cook to dip hands in warm water having lemon juice, Rose water and coconut oil, to get rid of all smells!😊

    I hope you will consider these facts and make more healthy videos. Sorry if you feel my comment is long but I really felt it was important to share it with you, as I deeply care for long term health and wellness for all of us!

    Happy world health day 2019.

    Cheers, love & blessings!
    ~ Jyotika
    😊🙏❤️🌸

  • I have a tip for YOU. To get rid of the garlic smell on your fingers, simply rub the wide side of the stainless steel knife, rinse with cool water and the smell is gone. No need to buy one of those expensive stainless steel pieces they sell in kitchen stores either. They're no different than the steel of a stainless knife. That's what I use every single day. Easy peasy.

  • What do you say about food for a blood type? I blot a lot and I was told that as a blood group AB, I shouldn’t eat Avocados and bananas?

  • @Sadia: Hey girl. For the garlic peeling…just take a long glass jar. Throw the separated garlic pods inside. Shake that jar like you mean it. It loosens the skin and makes the peeling really easier.

  • Just found your channel love it right up my street. Can I ask how long you can keep the peeled garlic in the fridge for? I buy frozen already chopped garlic which I use when I’m sort on time but like to idea of pre peeling fresh garlic. Thanks

  • Hummus : You are THE Smartest human alive for making your own hummus and making that food processor your best friend. ?Have you ever thought about using black beans to make your hummus to avoid that high omega 6 content in the chickpeas?

  • I'm sorry if this sounds disrespectful, but this girl is so beautiful that I could not even pay attention to what she said.

  • put garlick cloves in a glass jar and screw the lid on… shake violently for 30 seconds, voila. thank me later.

  • Include sprouting ( lentils , chickpeas ) ! It’s so easy . I just started learning . Saving all your videos , btw .

  • Honestly, I’m just amazed by how articulate you are. I want to learn more about that than the nutrition..any practice tips?

  • Hi Sadia! At 3:46 there are those sort of small breads/ soft crackers, and uve seen them in so many of your videos, but cant find anything like them!? What are they called or where you purchase them? Thanks!💛

  • Glad to see this is what a vegan dietician does because it is exactly what I do every weekend. It makes my life so much easier and healthier to do my food prep on my day off.

  • For garlic smell on hands, when washing hands, rub with soap and a stainless steel spoon or other stainless steel implement. The steel takes away the garlic smell.

  • Trying to catch up on your YouTube presentations. What is best fresh cooked ( how do I do that.) or canned chicken peas?

  • How long do you think the onion, quinoa or lentils could be stored in the fridge before they go bad?

  • So inspired by your videos…. I am just on the start of healthy life style. Found your channel is like miracle. You have everything here. So usefull.

  • If you rub your fingers on the sink after you cut garlic the smell will go away. Rub your fingers on stainless steel.thank me later lol

  • You are Awesome! I love you and your videos. Very informative, healthy, and fun. Keep up the great work! Also, I have found that when I keep my mouth completely closed while cutting/chopping onions I do not cry and it is not be nearly as bad as when I am talking. Please try it and see if it makes a difference in your experience. Love ya!!!😘😇💝

  • Loving the music in your videos..so soothing. New subbie binge watching all of your videos. THEY ARE ALL SO GOOD!

  • I felt when you said cutting onions makes you cry! Onions in the processor to cut!!! 😭😭😭 why didn't I think of that before!!!!

  • Thanks Sadia, really so sweet to see you. I want to know how you make granola. I don't see the video link below.

  • Store bought hummus is Horrible compared to what you can easily make at home. I eat it almost every day too
    Another great Video

  • Hello!! I am thinking of doing meal preps at home on weekends then bring them to my dorm however I don't have fridge in my dorm. Will they spoil?

  • First.. Hot food in direct plastic container… Congress u r one step closer to unfit n harmful life.. Second don't eat 2 3 days previous cooked food.. It's toxic to u.. Better cook when you want it… For minimising the time cut vegetable at night for breakfast. And wake like half hour early to manage time.. Half hour is enough to make 2 3 people meal.. If it's usual. N not fancy..

  • You might have done that in another video, but I`d love to see you turning those into actual meals. It would really help a beginner in meal preping like myself.

  • So, have you ever thought about doing your own set of meditation videos?! ☺️ Your voice is so soothing and makes me want to cook all of the things!!!
    Thanks for so much kitchen and lifestyle inspiration 💛

  • If you smash garlic and add rock salt and half amount of oil , it will be in your freezer for 6 mouths.
    It's the best cooking hack I've ever used 💯🔥

  • Garlic tip….. Pill them as many as you can, put in a glass jar and full with olive oil….. Now you get pilled garlic when you need and garlic oil for flavor and not smell!!!!! Last up to 6 months

  • This Video was so helpful I was looking for these kind of vegan meal preping videos where you only prepare certain ingredients and not whole meals, cause it´s kinda boring for me to know what I am gonna be eating the whole week 🙈 thank you very much ☺️ But I have a question: Did you cooked the lentils before you putted them in the fridge or did you put there only the soaked ones to make them cooking faster?

  • Hi, dear Sadia. First of all, thank you for what you're doing! :3 I'd like to ask, maybe I've missed this information, how long, for example, garlic or vegetables or humus can be fresh? I don't know why but my products end very fast in fridge or out of it. Thank you or others repliers in advice!

  • It will be great if you can mention which ones we have to keep in fridge and which one in freezer.

    Thanks for sharing the tips.
    @pickupslimes.

  • Hello Sadia. I love your channel!! I have a food intolerance to bananas, avocado, and mushrooms which makes being a vegan tougher. Could you give me ideas to substitute these foods in say smoothies and overnight oats?

  • Where do you find your whole grain breads and crackers? I've checked my healthfood stores including Whole Foods and have not seen anything. I try not to eat a lot of carbs but if I could find some really healthy breads and crackers I would enjoy them on occasion. thanks

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