Like all the recipes on Mindfulness in Faith and Food, this healthy ranch dressing is super easy to make. This Healthy Ranch Dressing is perfect paired with a whole grain or bean chip, salad, or even better some crispy raw or blanched vegetables.
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Easy and Healthy Ranch Dressing made with Greek Yogurt; Great source of probiotics
Ingredients
¾ cup Greek Yogurt (I like Fage)
1 tbsp. fresh lemon
1 avocado, pealed and mashed
½ tsp white vinegar
1 tsp parsley
½ tsp dill
½ tsp garlic, minced
½ tsp onion powder
½ tsp chives
½ tsp black pepper
¼ tsp sea salt
To Make
Slowly Blend all ingredients in the food processor until well blended.
(When you are in a rush, you can even simply mix one ranch packet with 1 cup of Greek yogurt)
Serve with whole grain or bean chips or crunchy raw or blanched vegetables. See recommended chips below.
This Easy, No Bake, Healthy JLT Dip is a such a delicious and creative way to get in those gut health probiotics! Just keep reading to see how easy this recipe is!
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutely NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
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Serves 4-6
Ingredients
1.5 Cups Greek Yogurt
2, 1.5 oz bags free range, no nitrate/nitrite added Turkey Jerky (I like the Think Turkey Jerky. You can also use grass-fed Think Beef Jerky)
1 Tomato, chopped
3 Green Onions, Chopped
1 tsp Garlic, Minced
2 tsp Extra Virgin Olive Oil
1 tsp black pepper
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutly NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
Um, yeah…THAT IS IT!!! The Easy, No Bake, Healthy JLT Dip is done!
This super easy and healthy JLT Dip (AKA Jerky Dip) recipe invloves absolutely NO COOKING! This healthy dip recipe is perfect as a party appetizer or picnic food! Great source of probiotics!
Maybe you have decided to eat healthier as a family, but you have realized you NEED a meal plan to do it! Now you are wondering, ‘how do I go about developing and incorporating a meal plan for my family?’ That is why I put together this collection of meal planning recourses for you. Now you can find everything you need to start your exciting, fun, and healthy meal planning journey.
Below is a list of my favorite meal plan resources and why?
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The Best Meal Planning Books, Apps, and Products: A collection of meal planning recourses for you. Now you can find everything you need to start your exciting, fun, and healthy meal planning journey.
I LOVE to feel organized. Getting organized takes the weight off your shoulders, doesn’t it?!?! That is why I love this book! The goal of this book is to help you organized your meals for a whole year! This meal planner includes:
One year’s worth of weekly templates to plan breakfast, lunch, dinner, and snacks
Grocery lists and price comparison sheets
Recipe pages
This wonderful origination tool is written by registered dietitian, Jessica Levinson, MS, RDN, CDN.
Created by a dietitian (that’s me!), The Nourishing Meal Builder shows you how to create anti-inflammatory, anti-anxiety, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
The Meal Builder Cards included in The Nourishing Meal Builder takes the stress out of meal planning. In fact, you don’t have to do much meal planning ahead at all!
You simply use the food list to grocery shop! Then when you are ready to cook a meal, you use the included meal builder cards to create a nourishing meal on the spot! It’s so easy and the meal possibilities are endless!
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
This book also made an appearance in my “Healthy Living Books Written by Registered Dietitians,” but I thought this book fit well in this list as well. This 6-week guide includes more than 100 breakfast, lunch, and dinner solutions. In this book, you will find simple, realistic solutions as wells as assessments, food tips and meal ideas to help you live a happier, healthier, and stronger life.
If you want your meal plan to be full of flavorful, nutritious plant-based foods; then, this is the book for you. This guide, which is broken down into 52 weeks, provides 125 A-MAZING plant-based recipes!
Our lives are so busy that we often don’t have much time to plan and cook our foods. This is why meal prepping is soooo beneficial! Toby Smithson provides so many meal prepping tips and solutions in her book. This book is perfect for busy families who want to find a way to eat healthy on a busy schedule.
As soon as I discovered this book, I knew I had to include it here. Deciding what to eat on a diabetic diet, can feel overwhelming. This books takes out the guesswork by helping you easily plan your meals. Diabetes Meal Planning and Nutrition for Dummies includes tons of helpful information like healthy eating tips for diabetes, food swap ideas, and of course, yummy recipes!
This IS the ultimate meal prep book! Mindfulness in Faith and Freezer Meals shows you how to prep ALL your meals for a month in ONE DAY!!! I developed this book because, although I LOVE to cook, I couldn’t find the time to cook healthy meals everyday. Life. Gets. Soooo. Busy, and figuring out what to eat everyday is one more mentally draining decision you have to make.
That is why I began prepping and freezing a month of meals in one day. Over time I became extremely efficient at making all of these meals at once. I can now get all my breakfast, lunch and dinners for a whole month prepped and frozen in only 6 hours!!! This book teaches you the tricks and the steps to take in order to prep and freeze your meals efficiently too. When it’s actually time to eat breakfast and lunch, you simply throw one of these meals in the microwave for 2 minutes and IT. IS. DONE!!!! For dinner, I usually put the family-style meals in the crockpot while I am making my kids lunches in the morning. It’s so simple! With Mindfulness in Faith and Freezer Meals, you have one less thing to think about each day. Now you can enjoy healthy meals and focus on your family instead of trying to figure out what to cook!
Mindfulness in Faith and Freezer Meals includes the some of the most popular family recipes. From Pizza Bites and Southwest burrito dip, to Asian Chicken and rice; there is something for just about everyone.
Mindfulness in Faith and Freezer Meals eBook
Healthy Meal Planning Ultimate Bundle
With this Healthy Meal Planning Ultimate bundle, you are able to get a HUGE assortment of meal planning resources all at once for an amazing price! Instead of paying for each resource separately, you pay one price and get a whole collection which includes:
1072 whole food recipes
38 meal plans to choose from
Nutrition information on every recipe
AND it integrates with the Real Plan app!
You can find out more about the Healthy Meal Planning Ulitmate Bundle here.
The Real Plan App
With the Real Plan app, you can customize your meals and grocery lists from your phone! Real Plans even includes easy Instacart integration so you can get your groceries delivered!
Best Meal Prep Products
My favorite is the Baggy Rack!
Meal Plan Checklist Printable (It’s Free!!!)
I developed this meal plan checklist because I wanted to make sure I was incorporating foods that helped improve my mood, immunity, and inflammation; reduced the risk or chronic, autoimmune and neurodegenerative diseases like Dementia, Alzheimer’s, Cancer, heart disease, and Rheumatoid arthritis; and helped with stomach problems like cramps, distention, and diarrhea. In other words, I wanted a COMPLETE list of foods that I should include in my weekly meals all in one place.
So I made a simple, easy Meal Plan Checklist! You can use the checklist to make sure you are getting these amazing nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! It’s completely free! You can get this FREE Meal Plan Checklist here!
This super easy and delicious Carolina Caviar recipe (also known as Cowboy Caviar or Texas Caviar) always gets so many compliments at parties and socials and can be thrown together in minutes!
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This easy and healthy Carolina Caviar recipe involves absolutely NO cooking!!!! Carolina Caviar (also often called Cowboy Caviar or Texas Caviar) is a perfect appetizer or party food.
Ingredients
1 can Black Eyed Peas
1 can Corn
1 can petite diced tomatoes
1 Onion, chopped
1 bottle of Italian Vinaigrette (I like Bolthouse Farms Italian Vinaigrette made with Olive Oil
1 tsp jalapenos, diced
1 tbsp. Cilantro
To Make
Stir all the ingredients together and you are done! Sooo easy!!!!
Serve with whole grain tortillas chips or crackers.
Did Like This Recipe?
If you liked this recipe please pin and share or if you have tried this recipe, let me know what you thought! Plus I would love to hear what are your favorite easy appetizers and party foods!
I have made a simple, easy Meal Plan Checklist! You can use the checklist to make sure you are getting all the amazing nutrients into your daily life! And you can print and start using the Meal Plan Checklist now! It’s completely free! You can get this FREE Meal Plan Checklist here! You can read more about your free printable below.
The Meal Plan Checklist
What nutrients and foods should be included in most of my daily and weekly meals? And which foods do what? How much omega-3 foods should I be eating each week? How about berries? Is there some sort of Meal Plan Checklist available?
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Use the Free Meal Plan Checklist to determine if you are eating foods that help support mood, immunity, inflammation, cognitive function, gut health and reduce the risk of chronic (ex: heart disease), autoimmune (ex: rheumatoid arthritis), and neurodegenerative (ex: Alzheimer’s)
Here are a few more questions you may be pondering:
What foods are anti-inflammatory?
Are there foods that boost the immune system?
What foods help with mood, depression, anxiety, and brain function?
Can certain foods boost memory and reduce the risk of Alzheimer’s and dementia?
What foods reduce the risk of heart disease, cancer, stroke and diabetes?
What foods help with bloating, stomach distention, constipation, GERD, cramps, diarrhea, or other stomach problems?
Can certain foods reduce joint pain, arthritis pain, headaches, and migraines?
Are their foods that can help with autoimmune or neurodegenerative diseases?
The answer is yes…
Certain foods can help alleviate symptoms and/or GREATLY reduce your risk of developing MANY conditions like:
Diabetes, Inflammation, Rheumatoid Arthritis, Fibromyalgia, Distention, Bloating, IBS, Leaky Gut, Heartburn, Migraines, Diarrhea, Constipation, Stomach Pain and Cramps, Fatigue/Decrease Energy Levels, Headaches, GERD, Gas, Frequent Colds and Illnesses, Autoimmune diseases, mucus drainage and phlegm, Allergies, Memory problems, Joint Pain, Hormone imbalance, mood disorders like depression, anxiety, and stress, Acne, Insomnia, Inability to lose weight, IBD, Small Intestine Bacteria Overgrowth, Crohn’s Disease, Lupus, Ulteracitive Colitis, Celiac Disease, Diabetes, Parkinson’s, Heart Disease, Cancer, Alzheimer’s and Stroke
Backed by Research
While the link between many of these foods and diseases are backed by a multitude of studies, some food-disease links are still in the first stages of research. Whether backed by extensive research or just in the preliminary stages, the foods on thus dietitian’s meal plan checklist are healthy for your body so it’s a good idea to be mindful about incorporating them into our diets.
More Questions
Now you might be saying, “Yes, that is interesting, Lacy, but can I find this list of foods I should be eating all in one spot? And is there an easy stress-free way to make sure I’m getting all these crucial foods into my daily diet?
Use the Free Meal Plan Checklist Printable to determine if you are eating foods that help support your mood, immunity, inflammation, cognitive function, gut health and reduce the risk of chronic (ex: heart disease), autoimmune (ex: rheumatoid arthritis), and neurodegenerative (ex: Alzheimer’s)
You may have guessed
the answer to those questions as well. Yes, you can!
I am an organizer; so I decided I to make a sort of checklist. I knew I wanted to make a list of foods that could help improve my mood, immunity, and inflammation. But I wanted more. The checklist should also include a list of nutrients and foods that can reduce the risk or Dementia, Alzheimer’s, Cancer, and stomach problems like cramps, stomach distention, and diarrhea too. I also wanted to include nutrients and foods that can help reduce the risk of strokes, heart disease, and even autoimmune diseases. In other words, I want a COMPLETE list all in one place. You can find this nutrient list as well as the list of foods that have these nutrients in The Nourishing Meal Builder ebook. But if you want something for FREE that can help you get started, you can use the Meal Plan Checklist!
This is seriously the best Healthy Chicken Salad I have ever had! This Healthy Chicken Salad is a great source of Probiotics and Omega-3s, and is perfect for picnics, showers, lunches, and parties! The recipe includes slow cooker and pressure cooker instructions!
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Chicken Salad with Probiotics: Best Healthy Chicken Salad I have ever had! This healthy chicken salad is perfect for picnics, showers, lunches, and parties! Includes a slow cooker and pressure cooker recipe!
Serves 8
Ingredients
2 lb boneless, skinless chicken breast (If you don’t want to cook at all, use white meat chicken canned in water like the Wild Planet Organic Roasted Chicken)
2 stalked celery, washed and chopped
½ cup walnuts
½ cup red grapes, washed and sliced
1 tsp Black Pepper
½ Greek yogurt (I like Fage)
To Freeze
Mix all the ingredients except yogurt a together in a gallon size freezer bag.
To Cook in slow cooker:
To defrost, let freezer bag sit in a bowl of warm water in the sink for about 2 minutes.
Dump ingredients from the freezer bag into slow cooker.
Cook on medium heat for 6 to 8 hours or until the chicken is done.
Add 1 cup of Greek chicken with a fork while stirring the chicken and yogurt until well blended.
OR
To cook in the pressure
cooker:
Add 1 cup of water to the inner pot
Place the chicken mixture in the bottom of the inner pot.
Pour in one cup of chicken broth (you can also use water if you don’t have broth)
Place the lid on the pressure cooker and close it. Turn the steam release valve to the “sealing” position.
Press manual, or pressure cooking, or chicken setting button for 16 minutes at high heat. (Times will vary based on the size of the chicken. If the chicken is not quite done, cook it for another 1-2 minutes at high pressure.
Use the quick release when finished.
Add 1/2 cup of Greek yogurt and the chicken mixture into a large bowl. Break up the chicken with a fork while stirring the chicken and yogurt until well blended.
Want More?
Do you want more great probiotic recipes? Well, soon you can get soo much more because a book is in the works that is going to provide food lists, recipes (including probiotic recipes), and grocery lists to help you optimize your health, BUT while you wait, I made a simple, easy Meal Plan Checklist you can use to make sure you are getting crucial nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!
Chicken Salad with Probiotics: Best Healthy Chicken Salad I have ever had! This healthy chicken salad is perfect for picnics, showers, lunches, and parties! Includes a slow cooker and pressure cooker directions in the recipe!
