Freezer-to-Crockpot: Turkey White Bean & Kale Soup

Here’s another super fast freezer meal that you can prep ahead of time, pop in the crockpot before work, and come home to warm delicious and healthy meal!

Turkey White Bean & Kale Soupwhite bean bacon and kale soup

Yield: 6 servings

Ingredients

  • 1 small onion, diced
  • 1 pound carrots, peeled and cut into bite-size pieces
  • 1 bunch kale, washed, stems removed and sliced
  • 1 can cannellini beans, drained and rinsed
  • 1 packet zesty Italian salad dressing mix
  • 1 pound ground turkey
  • 8 cups chicken broth

Directions

  1. In a 1-gallon plastic freezer bag, add onions, carrots, kale, beans and salad dressing mix.  Add ground turkey on top (so it’ll go into the crockpot first).  Remove as much air from the bag as possible and seal bag.  Freeze for up to 4 weeks.
  2. When ready to prepare, add bag’s contents to slow cooker with turkey on the bottom of the pot.  Add 8 cups of chicken broth.  Cook on low for 8 hours, or until turkey is cooked and vegetables are tender.

 

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Freezer-to-Crockpot: Vegan Chickpea Curry

If you’re looking for a healthy curry with loads of fiber, flavor and color – this is just for you!  Prepping ahead of time will save you on a crazy weeknight, allowing you to serve your family a delicious healthy dinner.  You’re bound to love the leftovers for lunch, too!  Enjoy!

Vegan Chickpea Curry IMG_7021

Yield: 10 servings

Ingredients

  • 1 teaspoon olive oil
  • 1 medium yellow onion, diced
  • 2 yellow potatoes, diced
  • 1 teaspoon salt, divided
  • 2 tablespoons curry powder
  • 1 tablespoon brown sugar
  • 2 tablespoons fresh chopped ginger
  • 4 garlic cloves, minced
  • 1/4 teaspoon cayenne pepper
  • Two 15-oz cans chickpeas, drained and rinsed
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 1 medium head of cauliflower, cut into bite-size pieces
  • 1 cup frozen peas
  • 28-oz can diced tomatoes, with juice
  • 2 cups vegetable broth
  • 10-oz bag fresh baby spinach
  • 13-oz can light coconut milk

Directions

  1. Heat oil in skillet over medium heat.  Cook onion for 5 minutes.  Add potatoes, 1/2 teaspoon salt, curry powder, brown sugar, ginger, garlic and cayenne – cook about 1-2 minutes.  Pour in 1/4 cup vegetable broth and scrape up bits from the bottom of the pan.  Remove from heat and let cool.
  2. In a large 2-gallon freezer bag, place chickpeas, bell peppers, cauliflower, peas, diced tomatoes, remaining vegetable broth and sauce made in step #1.
  3. Freeze for up to 4 weeks.
  4. When ready to prepare, empty bag contents into large slow cooker.  Cook on high for 6-8 hours, or until vegetables are tender.  You might need to add more vegetable broth.
  5. During last 10-15 minutes of cooking time, stir in baby spinach and coconut milk.  Heat thoroughly.  Serve warm.

Cheers, Jenn

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Tasty Kids Nutrition Club Updates

I’m so far behind!

Here’s what we’ve been up to from January & February!  These kids are super smart, fun, creative and delightful.  I love spending Wednesday afternoons with them!

January –

Veggie Buddah Bowls Give these kiddos some ingredients and they create the most nutritious and eye-appealing dishes!  Carrots, quinoa, pinto beans, broccoli, celery, broccoli, and radishes were designed in amazing ways!  We talked about the food groups represented in their bowls and topped them with homemade lemon vinaigrette dressing.

February –

Sweet Potato Rosemary Fritters – Measuring, mixing, food processing, chopping and cooking on a griddle were all included in this week’s recipe.  Sweet potatoes rich in vitamin A and fiber were complimented by fresh chopped rosemary in these tasty treats.  Kids tried and enjoyed some new flavors and scents, too!

Red Fruit SmoothiesIn preparation for Valentine’s Day, we made smoothies with frozen cherries and strawberries, fresh spinach, unsweetened vanilla almond milk and ground flaxseed.  These were huge hits!

Strawberry Breakfast Creations – Keeping with the red-valentine theme, and taking advantage of a killer strawberry sale, the kids made breakfasts.  Giving them some confidence in making their own breakfast at home, they combined peanut butter, whole wheat frozen waffles and strawberries.  Their creations were incredible!

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Stay tuned for more Tasty Kids Nutrition Club!

To see previous classes from 2016, click here:

December, November, October, September

Freezer-to-Crockpot: Buffalo Chicken Chili

Huge thumbs up from my peeps….made delicious leftover lunches too! 

Hope you love it as much as we did!

Buffalo Chicken ChiliIMG_7079

Yield: 4 servings

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds ground chicken (or turkey)
  • 2 large carrots, peeled & chopped
  • 1 small onion, chopped
  • 4 celery ribs, chopped
  • 4 cloves garlic, chopped
  • 1 tablespoon smoked paprika
  • 2 bay leaves
  • 2 cups chicken broth
  • 1 cup hot buffalo wing sauce
  • 15-oz can tomato sauce
  • 15-oz can black beans, drained and rinsed
  • 15-oz can diced fire-roasted tomatoes, with juice
  • 2/3 cup blue cheese crumbles

Directions

  1. In a large pot, over medium-high heat, warm olive oil.  Add chicken and cook about 4 minutes.  Add carrots, onion, celery, garlic, paprika and bay leaf.  Cook until vegetables are slightly tender, about 7 minutes.
  2. Add chicken stock and stir to scrap up brown bits from bottom of pot.  Turn off heat.  Add hot sauce and stir well. Turn off heat and let cool down.
  3. In a 1-gallon plastic freezer bag, add tomato sauce and tomatoes.  Add chicken-vegetable mixture to bag (don’t forget to remove the bay leaf).
  4. Freeze for up to 4 weeks.  When ready to prepare, place bag contents in slow cooker and cook on low heat for 4-6 hours, until thoroughly warm.
  5. Serve warm with crumbled blue cheese on top.

Cheers, Jenn

Freezer-to-Crockpot: Beef & Broccoli

Are you a busy mom who loves her slow cooker?  I don’t know what I’d do without mine.  Your family will love this Asian-inspired dinner because it tastes delicious.  You will love it because you can make in advance, pop it in the freezer, and later take it out to cook in the crockpot without any hassle!  I made mine about 3 weeks before serving for dinner, and it held up in the freezer beautifully!  As if you needed more reasons to try this — it’s nutritious (full of fiber, vitamin C and iron) and economical (only $2.82 per serving).  Enjoy!

Beef & Broccolibeefbroccoli

Yield: about 6-8 servings

Ingredients

  • 2 pounds flank steak, thinly sliced
  • 1 beef boullion cube
  • 1/2 cup soy sauce
  • 1/3 cup brown sugar
  • 2 cloves garlic, minced
  • 1 tablespoon sesame oil
  • 2 tablespoons cornstarch
  • 16 oz bag frozen broccoli florets
  • 2 carrots, peeled and cut into thick circles
  • 3 cups cooked brown rice

Directions

  1. In a 1-gallon size plastic freezer bag, place beef, boullion cube, soy sauce, brown sugar, garlic, sesame oil, and cornstarch.  In a separate plastic freezer bag, place broccoli and carrots.  Seal tightly and freeze for up to 3 weeks.
  2. When ready to prepare, dump contents of beef bag into slow cooker.  Add 1 cup water.  Cook on low heat for 6-8 hours.  Add vegetables to slow cooker during last hour of cooking time.
  3. Serve over brown rice.

March Theme Announcement!

A few days late, but better late than never!! 

healthylunchideas-foryour-kids

I’ll share my tips for prepping fast dinner meals that can be saved in the freezer and popped into the crockpot for dinner later.  Truly a life-saver in my house!

Stay tuned!

Cheers, Jenn

14 Nutritionist-Approved Eats

Stuck starving in an airport or out running errands?  What to do?!  Check out my Reader’s Digest article with the top choices for breakfast, lunch, drinks and dinner at Starbucks, Panera and Chick-fil-a!

14 Nutritionist-Approved Eats

05-chic-fil-a-grilled-chicken-sandwich-with-fruit-nutritionists-16-best-eats-at-starbucks-chik-fil-a-and-panera-via-www-chick-fil-a-com_-380x254