“Homemade sauces are important for female runners because they’re made with healthy fats for hormone balance and spices or fresh herbs for fighting inflammation,” says Elyse Kopecky, best-selling co-author of Run Fast. Eat Slow. and the new Run Fast. Eat Slow. A Runner’s Meal Planner. “Weeknight dinners are as simple as tossing rice into my Instant Pot, warming up a homemade sauce and drizzling it on a bowl of leftover roasted veggies and chicken with the rice.” Include these favorite recipes from Kopecky in your weekly meal-prep arsenal.

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Creamy Apple Cider Vinaigrette

This basic vinaigrette pairs happily with any refreshing salad or grain bowl.

1/3 c extra-virgin olive oil
1⁄4 c apple cider vinegar
2 tablespoons tahini
1 tablespoon dijon mustard
1⁄2 shallot, minced
1⁄4 teaspoon fine sea salt
1⁄4 teaspoon fresh ground black pepper

Combine the oil, vinegar, tahini, mustard, shallot, salt, and pepper in a glass jar with a lid. Shake well until emulsified. It will keep in the fridge for up to one week. (If the oil solidifies, briefly microwave on low until melted.)

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Turmeric Coconut Curry Sauce

1 tablespoon extra-virgin olive oil
1 yellow onion, chopped
1⁄2 teaspoon fine sea salt
3 cloves garlic, chopped
1 tablespoon curry powder
1 teaspoon ground turmeric
1⁄4 teaspoon cayenne
1 can (13.5 ounces) coconut milk

Heat the oil in a medium saucepan over medium-high heat. Add the onion and salt and cook, stirring occasionally, until the onions are soft but not brown, about 5 minutes. Add the garlic, curry powder, turmeric, and cayenne and cook, stirring frequently, for one minute (be careful not to burn the spices).

Stir in coconut milk and bring to a boil. Reduce the heat to low and simmer, uncovered, stirring occasionally, until the sauce thickens and the flavors meld, about 10 minutes.

Use an immersion (stick) blender to blend the sauce until smooth. (Or transfer the sauce to a blender and process until smooth. To save time, this sauce can also be left chunky.)

Store sauce in glass jar in the fridge for up to one week. Freeze leftover sauce in individual portions (we recommend using freezer-safe half-pint glass jars) and keep stocked in your freezer to help you pull off last-minute meals.

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Green Goddess Tahini Sauce

1⁄2 cup whole milk yogurt
1⁄2 cup basil leaves
1⁄2 cup parsley leaves
1⁄4 cup tahini
2 tablespoons lemon juice
1 clove garlic
1⁄4 teaspoon fine sea salt

In a small food processor or high-speed blender, combine the yogurt, basil, parsley, tahini, lemon juice, garlic, and salt. Process until smooth and creamy. If serving as a dip, use as is. If using as a sauce or dressing, add a little water to thin it to your desired consistency. Stays fresh for up to one week in the fridge.

Don’t have a food processor or blender? This sauce can be made without an appliance by finely chopping the herbs and garlic and stirring all of the ingredients together.