In this Wellness Academy session, Chef Skyler Hanka, MS, NCB-HWC, an integrative chef and culinary nutritionist, guides us through the world of nutrient-dense sauces. With a focus on using sauces as an accessible entry point into wellness cooking, Chef Sky shares practical strategies to reduce added fats, sugars, and sodium, while boosting the nutrient content of your meals. Learn how to incorporate ingredients like sesame seeds, probiotics, and vegetable purees to create flavorful, healthy sauces that elevate any dish.
Quick insights:
- Sauces as an entry point: perfect for beginners; no cooking required, just blend and enjoy.
- Health and flavor focused cooking: use whole ingredients like nuts, seeds, herbs, and vegetables for flavor instead of relying on salt and sugar.
- Probiotic boost: incorporate probiotic-rich ingredients like sauerkraut or yogurt to enhance both flavor and gut health.
- Smart sauce shopping: when buying store-bought sauces, check for low sodium, minimal ingredients, and healthy fats.
Featured expert: Chef Sky Hanka, MS, NBC-HWC
Skyler Hanka is an integrative chef and culinary nutritionist with a passion for empowering individuals through the intersection of food, culinary arts, and wellness. Trained at the Culinary Institute of America and holding a master’s degree in Nutrition and Integrative Health, Sky brings over a decade of experience in farm-to-table restaurants, managing a cooking school, partnering with local farms, running a kitchen at a recovery center, and even creating nutrient-dense meals for UFC fighters. She has also developed recipes and content for a national meal delivery company and is a national board-certified health and wellness coach.
Whether teaching culinary and nutrition classes or creating engaging content, Skyler’s approach is grounded in sustainability, community, and functionality. Her work emphasizes the connection between food, health, and well-being, and she is dedicated to elevating the conversation around food as medicine. In this Wellness Academy video, Sky shares practical strategies to incorporate wellness-driven cooking into your daily life—with a special focus on sauces!
Video highlights
00:00 – Welcome and overview
Chef Sky introduces the concept of using food as a foundation for wellness. Cooking, especially sauces, is an accessible way to practice mindful and nutritious eating. Sauces connect us to culture, community, and sustainability.
02:10 – Why focus on sauces?
Chef Sky discusses why sauces are a great starting point for beginners. Many can be made without cooking and are forgiving to experiment with, making them an ideal introduction to wellness-driven cooking.
03:34 – What makes a sauce nutrient-dense?
Explore what it means for a sauce to be nutrient-dense, focusing on vitamins, minerals, and reducing calories, fat, and sodium without sacrificing flavor.
05:04 – How to shop smart for sauces
Learn how to read labels to choose store-bought sauces with the best nutritional profiles, including tips on serving sizes, sodium content, and healthy fat sources.
08:10 – Recipe 1: Creamy lemon tahini dressing
Chef Sky demonstrates how to make a creamy lemon tahini dressing using whole sesame seeds, tofu, and sauerkraut for a nutrient-dense, heart-healthy sauce. She highlights the probiotic benefits and the flexibility of the recipe to suit various dietary preferences.
19:01 – Recipe 2: Carrot miso ginger dressing
This vibrant, nutrient-packed dressing uses carrots and miso as the base. Chef Sky explains the importance of using vegetable purees to increase nutrient density while reducing reliance on salt and sugar.
29:16 – Recipe 3: Sun-dried tomato romesco sauce
The final recipe is a flavorful sun-dried tomato romesco sauce made with almonds, red bell peppers, and herbs. Chef Sky emphasizes the importance of using spices like paprika and turmeric to enhance both flavor and health benefits.
36:51 – Final thoughts
Sky recaps the three sauces and discusses how they can be paired with different meals. She encourages experimenting with flavors and ingredients, and emphasizes the role sauces play in making meals more nourishing and enjoyable.
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