Category: Mindful Eating

This is the ultimate Mix Veg Recipe. It’s one of the best Mix Veg Recipes you will find thanks to a few secret ingredients. I even bring these mixed vegetables to my family potlucks and my family goes bananas for them! Add these vegetables to almost ANYTHING and increase the nutrient value of your meal.

Ingredient:

• 2 cup mushrooms, sliced
• 4 cup spinach leaves
• 2 cup zucchini, sliced
• 2 cup squash, sliced
• 2 cup onion, chopped
• 4 cloves garlic, minced
• 1/2 Tablespoon Worcestershire
• 1 Tablespoon soy sauce, low sodium
• 1 Tablespoon Montreal steak seasoning
• 1 Tablespoon nutritional yeast
• 1/4 cup avocado oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

These are the basic vegetables, but you can add or substitute a variety of vegetables and use the same delicious seasonings. Other vegetables I sometimes add are:

• Broccoli
• Red, orange, and yellow peppers
• Green peppers
• Edamame
• Kale
• Shredded Brussel Sprouts
• Celery
• Cauliflower
• Carrots
• Dry Slaw package

Instructions

• In a large skillet, heat avocado oil for 1 minute.
• Add in the squash, zucchini, onions, mushrooms, spinach, and fresh garlic. Sprinkle with salt, pepper, and Montreal steak seasoning. Cooking tip: You may want to cook some of the vegetables separately so that your skillet doesn’t get too full. Vegetables soak up more of the flavor of sauteing if they are able to touch the skillet vs. being piled on top of each other.
• Stir frequently on medium-high heat for about 5 minutes.
• Remove the vegetables from heat; then stir in the soy sauce and Worcestershire sauce

Taco Vegetables Mix Veg Recipe

You can also make a Taco vegetables version. This Mexican Vegetables recipe works great for tacos, Spanish rice, and burrito bowls.

This Hidden Vegetable Tomato Sauce Recipe is perfect for picky eaters young and old. It’s easy, tasty, and full of nutrients.

When children (or we) don’t love vegetables, we must get creative. I sneak in nutrients by using whole-grain versions of brown rice, pasta, crackers, ad bread. I also like to hide vegetables in my sauces like this Hidden Vegetable Tomato Sauce, my Hidden Vegetable Cheese Sauce, and Powerhouse Pesto Sauce.

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We know that high intakes of antioxidants, vitamins, minerals, and fiber in vegetables support the immune system, reduce the risk of mood disorders and chronic disease later in life, and help the brain function properly. By hiding vegetables in our sauces, we can take comfort in knowing we are consuming more vegetables.

Suddenly this Hidden Vegetable Tomato Sauce becomes a pretty important recipe!

Try Our Hidden Vegetable Cheese Sauce

If you love this recipe, try making mac and cheese with this Hidden Vegetable Cheese Sauce!

Try Our Powerhouse Pesto

This pesto recipe is super creamy and delicious and it is loaded with antioxidants, omega-3s, vitamins, and minerals.

How to Make Spaghetti Even Healthier

Adding Hidden Vegetable Tomato Sauce isn’t the only way to boost the nutrients in spaghetti. You can also add more vitamins, minerals, and fiber if you use whole-grain noodles. You can keep the spaghetti plant-based or add a little lean turkey to increase the protein intake. To increase protein in plant-based spaghetti, try adding a scoop of savory nutritional yeast to your tomato sauce. When choosing tomato sauce, look for “no sugar added” on the label.

Hidden Vegetable Tomato Sauce Recipe

Ingredients:

• 1 cup shredded carrots
• 1 cup kale or spinach
• 2 cups No Sugar Added Tomato Sauce (Like this Yo Mama No Sugar Added Tomato Sauce)
• 4 cloves garlic
• 1 teaspoon parsley
• ½ teaspoon Rosemary
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• ½ teaspoon red pepper flakes

Instructions

• Blend all the ingredients in a food processor until they are well blended.
• Combine the sauce with your favorite already-cooked whole grain pasta or brown rice.
• Bring pasta and sauce to a boil in a skillet. Then reduce heat to low, cover, and let simmer for about 5 minutes.

*You can also use this sauce as a pizza topping.

This Hidden Vegetable Mac and Cheese Recipe is perfect for our mac-and-cheese-loving picky eaters.

My daughter loves cheese crackers, cheese noodles, mac and cheese, cheese sandwiches, cheese toast, and cheese bread. What my daughter doesn’t love are vegetables. (Thank goodness she likes fruit). So, I am always trying to figure out ways to add healthy essential nutrients into her diet. I do this by using whole grain bread for all of her cheese crackers, toast, pasta, and sandwiches. I also like to hide vegetables in her cheese sauce and tomato sauce.

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After all, I know that high intakes of antioxidants, vitamins, minerals, and fiber in vegetables support the immune system, reduce the risk of mood disorders and chronic disease later in life, and help the brain function properly.

Suddenly this Hidden Vegetable Mac and Cheese becomes a pretty important recipe!

Try Our Hidden Vegetable Tomato Sauce

If you love this Hidden Vegetable Mac and Cheese, try making a classic spaghetti with this Hidden Vegetable Tomato Sauce!

Hidden Vegetable Mac and Cheese Recipe

Ingredients

• 8 oz. cream cheese
• 1/2 cup vegetable broth
• 1 tablespoon soy sauce, low sodium
• 1- 1/2 cup shredded cheddar cheese
• 1/2 cup spinach
• ½ cup broccoli florets
• 1 tablespoon nutritional yeast
• 1 cup shredded carrots
• 4 cloves garlic, minced
• 1 teaspoon roasted red pepper flakes
• 1 teaspoon Montreal Steak Seasoning
• 4 cups whole-grain macaroni or whole grain pasta shells

Instructions

• Blend all the ingredients in a food processor until they are well blended.
• Combine the sauce with your favorite already-cooked whole grain macaroni noodles or shell pasta.
• Bring pasta and sauce to a boil in a skillet. Then reduce heat to low, cover, and let simmer for about 5 minutes.

Healthy Pizza Al Pesto Tortilla

This Pizza al Pesto is made with a low-carb, high fiber tortilla. The high fiber tortilla will help you feel full and satisfied. The pesto sauce for this recipe is super nourishing, super creamy and delicious. Let’s break down all the goodness in our pesto sauce.

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What Makes a Meal Healthy?

Well, you usually want the meal to have at least one of the following nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. But what if one meal contained ALL of these!

This Healthy Pesto does just that! Here is the nutrient breakdown of this powerful pesto.

Ingredients for the Pesto

Dark Leafy Greens

Dark leafy greens contain antioxidants! These anti-inflammatory antioxidants have been shown to reduce the risk of chronic diseases, cancer, Alzheimer’s, and dementia, promote brain function, support the immune system, and even help with mood and mood disorders. Dark leafy greens are also great sources of vitamins, minerals, and fiber.

Nuts

Nuts contain healthy fats, polyphenol antioxidants, and fiber. In the picture below, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.

Nutritional Yeast

Nutritional Yeast not only adds a nice cheesy flavor to this recipe but also contributes many beneficial nutrients. It contains antioxidants and vitamin B12. It is also a complete protein and a good source of Beta Glucan fiber.

Seeds (Flaxseed, Chia Seed, Hemp Seed)

These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals.

Garlic

Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This flavorful herb is also prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your gut. Garlic also promotes a healthy immune system and may even have anti-viral properties.

Extra Virgin Olive Oil

EVOO is an excellent source of healthy monounsaturated fats called oleic acid as well as antioxidants.

Demo of Making This Easy, Healthy Pizza al Pesto Tortilla

Healthy Pizza al Pesto

Serves 4-5

Yield: 1 tortilla pizza

Prep Time: 10 minutes

Cook Time: 8 minutes

Total Time: 18 minutes

Servings: 1

Ingredients:

• 1/3 cup of Pesto sauce
• 3 sliced cherry tomatoes
• 1 sliced baby Bella mushrooms, washed
• ½ tsp extra virgin olive oil
• ½ cup of mozzarella cheese, shredded
• 1 Ole’ Xtreme Wellness High Fiber soft tortilla

Instructions:

1. Preheat the oven to 250 degrees.
2. Place the tortilla wrap flat on a baking sheet.
3. Brush the tortilla wraps with the extra virgin olive oil using a basting brush.
4. Evenly sprinkle the mozzarella cheese on top of the tortilla.
5. Top the tortilla with scoops for pesto sauce. Try to evenly spacing the pesto scoops.
6. Evenly top the tortilla with cherry tomatoes and mushrooms.
7. Bake uncovered in the oven for 8 minutes.

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Healthy Pesto Grilled Cheese

Healthy Pesto Salmon Recipe

Author Bio

Lacy Ngo, MS, RDN

Lacy Ngo is a registered dietitian at Hospice & Community Care in Rock Hill, SC. Ngo is also the owner of Mindfulness in Faith and Food, LLC and the author of several books includingThe Nourishing Meal Builder. Ngo has been interviewed and quoted in many media publications including Parade Magazine, The Healthy, VeryWell, Eat This, Not That!, and CN2 News.

This list of nootropics was curated by a registered dietitian and is backed by research. But before we dive into the list of nootropics, let’s first define nootropics. Nootropics are a group of supplements that have been shown to improve memory, attention, and cognitive function of the brain. In fact, nootropics are often called brain boosters. Supplements that can prevent brain fog and even reduce the risk of Alzheimer’s disease would also be considered nootropics.

I like to focus on food first. In fact, according to research, nutrients appear to have the biggest impact when they are consumed as a part of food instead of singled out in supplement form. But for some, you may feel you are not getting quite enough of a nutrient in your daily diet. If this is the case, you may want to add a supplement.

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A Note on Supplements

While I take an optimistic approach to food and its benefits, I am more cautious with supplements for two reasons. One, they can be expensive, and two, we can take too much and become toxic. Some supplements can negatively interact with medications. Moreover, when you are taking a supplement that is shown to “boost” your immunity, this could theoretically cause your immune system to become overactive. Overactive immune systems could possibly trigger an autoimmune disease or allergies.

In the case of food, however, even if the research is preliminary and conflicting as far as a particular benefit; if the food is generally healthy, why not incorporate it in our diets? 

The take-home message is always to talk with your doctor before taking supplements.

How to Choose a Supplement

Supplements can have a place in our life when we are not getting enough of a certain nutrient in our diet. Below is a list of my top favorite supplements. To approve a supplement, I look for supplements that are generally regarded as safe through research. I also look for supplements that are thirds party tested. Finally, I look for supplements that do what it says they can do according to ample research.

List of Nootropics

Nature Made Multi + Omega-3 Multivitamin

I like to be efficient; therefore, I like to get my brain supporting omega-3s in my multivitamin.

Omega-3, especially DHA Omega-3, may help prevent cognitive decline and promote cognitive function and thinking abilities according to both animal and human studies (1, 21, 22, 23).

Recent research has strongly indicated that Omega-3 may even be beneficial in treating traumatic brain injuries (52). However, most of the evidence comes from rat studies. A few human studies have suggested that Omega-3 supplementation may be helpful in the recovery of Traumatic Brain Injury (53).

Omega-3s as well as vitamins appear to be more effective when eaten in food than when taken as a supplement (54).

Vitality Kor Shot

Some of my favorite recipes contain turmeric, but, I don’t get to eat turmeric as much as I would like. The Vitality Kor Shot is another way for me to get my turmeric more often. Turmeric must be consumed with black pepper in order to provide immune benefits. Fortunately, these Vitality KOR Shots contain black pepper as well.

You can also find turmeric in pill form. When selecting a turmeric supplement, look for one that contains black pepper as well. Black pepper enhances turmerics effects in our body.

Gut Check Kor Shot

Not a supplement per se, but actually a juice shot. Still, you would take this juice shot, daily in addition to your meals. Similar to how you would take a supplement.

Studies in mice and humans show that animals and humans with mild cognitive impairment have a different gut microbiome make-up than that of non-cognitive impaired individuals (1, 12). Several rat studies have shown an increase in cognitive function and memory in rats given probiotics. Human studies have suggested that probiotics could benefit Alzheimer’s patients as well as promote general cognitive function, focus, and attention (11, 12, 13, 14, 15, 16, 38). In a randomized, double-blinded controlled trial, probiotics improved cognitive function in patients with Alzheimer’s disease (37).

Humm Zero

Another great probiotic source that I like to consume on a regular basis is Humm Zero. This kombucha stands out from other kombuchas because it has zero sugar because all of the sugar has been fermented out of the drink.

Karma Probiotics

Karma probiotic waters are fortified with probiotics as well. These drinks have a fun factor too! When you are ready to drink a Karma, you push a button on the top of the bottle and the powder in the lid mixes with the water!

One Handful of Berries a Day

Okay so berries are not a supplement, but I like to think of them as something you “take” every day to improve brain health. In fact, along with taking a multivitamin with Omega-3, I also consume a handful of berries every morning before starting my day.

Why are berries so important for the brain? Dietary intakes of berries and flavonoids appear to reduce rates of cognitive decline in older adults based on a study in Annals of Neurology (5), and in one study, older adults who ate 1 cup of blueberries for 90 days, saw a significant improvement in memory and their ability to accurately switch tasks compared to the placebo (58, 59).

Nutrition Tips for a Healthy Brain

Antioxidants in fruits (especially berries), vegetables, herbs, and spices promote a healthy brain. Omega-3 is also important for brain function. You can find omega-3 in foods like salmon, tuna, extra-virgin olive oil, walnuts, chia seeds, hemp seeds, and flax seeds.

Regularly eating these foods may help reduce the risk of Alzheimer’s and brain fog. Nootropic supplements may also promote brain function. I like to look for natural nootropic supplements like the ones in the list of nootropics above.

Is pesto healthy? To answer this question, we must answer another question. What makes a meal healthy? Well, you usually want the meal to have at least one of the following nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. Pesto contains them all!

So is Pesto Healthy?

Pesto has many healthy aspects. Classic pesto is usually made with garlic, basil, olive oil, parmesan cheese, and pine nuts. Basil, garlic, olive oil, and pine nuts all contain various antioxidants. Olive oil and pine nuts also provide a good source of healthy fats! Pine nuts are not only a good source of healthy fats and antioxidants but are also a good source of many vitamins, minerals, fiber, and protein.

Although classic pesto has many healthy ingredients, you can make pesto a powerhouse of nutrition by slightly altering the recipe. Below is one of my favorite nutrient-packed pesto pasta recipes!

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What Makes This Pesto Pasta Healthy

Let’s break down the nutrients of this powerful pesto.

Dark Leafy Greens

You will notice one of the ingredients is dark leafy greens. It doesn’t matter which kind, in fact, I recommend using a variety of greens. In the picture below I used a combination of kale and spinach. Dark leafy greens contain Herculean antioxidants. These anti-inflammatory antioxidants have been shown to reduce the risk of chronic diseases, cancer, and Alzheimer’s, and dementia, promote brain function, support the immune system, and even help with mood and mood disorders. Dark leafy greens are also great sources of crucial vitamins, minerals, and fiber.

Nuts

Again, I didn’t specify which nuts because a variety of nuts is beneficial to our bodies. Nuts contain healthy fats, polyphenol antioxidants, and fiber. In the picture below, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.

Nutritional Yeast

Nutritional Yeast not only adds a nice cheesy flavor to this recipe but also contributes many beneficial nutrients. It also contains antioxidants and vitamin B12. It is also a complete protein and a good source of Beta Glucan fiber. Both nutrients are super filling.  Beta-glucan may offer protection against heart disease and some forms of cancer, and according to research, may even help reduce symptoms of seasonal allergies.

Seeds (Flaxseed, Chia Seed, Hemp Seed)

These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals. So, we have yet again another great source of protein and fiber! Did you notice this recipe has four great sources of fiber! Talk about one filling Pesto sauce! I quickly feel full and satisfied whenever I eat this Healthy Pesto!

Garlic

Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This tasty herb is also prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your gut. Garlic also promotes a healthy immune system and may even have anti-viral properties.

Extra Virgin Olive Oil

EVOO is an excellent source of healthy monounsaturated fat called oleic acid as well as antioxidants. EVOO also contains another healthy we talked about earlier, Omega-3s.

Lower Calorie Pesto Pasta Substitutions

To make this healthy pesto lower in calories, you can substitute the whole-grain pasta for konjac noodles or zoodles.

Demo Video of How to Make Healthy Mushroom Pesto Pasta

Healthy Mushroom Pesto Pasta

Serves 4-5

Yield: 3 ½ cups

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4-5

Ingredients for Powerhouse Pesto:

• 2 cups of Dark Leafy Greens, washed (Ex. Spinach, Kale, Arugula, Mustard Greens, Collard Greens, Turnip Greens)
• 1/3 cup of Basil
• 1/3 cup of nuts (Ex. Walnuts, Almonds, Pistachios, Cashews, Pine)
• ¼ cup of seeds (Ex. Flaxseed, Chia Seed, Hemp Seed)
• ½ cup of grated Parmesan
• ¼ cup of Nutritional Yeast
• 2 cloves of fresh garlic
• ½ cup of extra virgin olive oil
• 1 tsp of lemon juice
• ¼ tsp of salt
• ¼ tsp of black pepper

Instructions for Powerhouse Pesto

1. Combine all of the ingredients in a food processor.
2. Blend the ingredients until the consistency is creamy. If the sauce is not “liquid” enough, you can add more extra virgin olive oil.

Ingredients For Pesto Pasta:

• 1 cup of Powerhouse Pesto sauce
• 1 cup slice cherry tomatoes
• 2 cups of sliced mushrooms, washed
• 2 ½ cups of whole grain pasta, cooked (You can also use other healthy pastas like veggie pasta, chickpea pasta, buck wheat pasta, zoodles, etc.)

Instructions for Powerhouse Pesto:

1. Combine pesto sauce, mushrooms, cherry tomatoes, and cooked pasta in pan and heat on medium-high heat for 5 minutes, or until the pesto and pasta are warm.
2. Cover the pan and remove the pan from the heat.
3. Let the pesto pasta sit while covered for 5 minutes.

Related Posts

Healthy Pesto Recipe

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I have been a dietitian for almost 16 years now, and I have taken my share of courses for dietitians. Some have been less helpful and perhaps too niche-specific. However, I have taken a few gems that truly helped me become a better dietitian and have even helped me grow my dietetic business. Below are my top courses for dietitians. Many of these also provide the all-important CEUs.

This site contains affiliate links (See full disclosure here.)

Master The Media

I cannot say enough about this course. Whether you are a media dietitian or just trying to grow your street cred in your community, learning how to get quoted in large media publications and even interviewed on T.V. can take your dietitian business to the next level.

I am a dietitian blogger, book author, and freelance writer. This course helped me leaps and bounds.

I had been trying to get my message out to as many people as I could for over 4 years. Then after taking the Master the Media course, I was suddenly being quoted and mentioned in Parade, The Healthy, Verywell, and Eat This, Not That!, Byrdie, Fitbit, and Authority Magazine. My pageview numbers HAD been stagnant for years; now, they are growing again! I credit this growth to Amy and Erin’s Master the Media Course.

About a year after taking the course, I acquired my first freelance writing job. Now, I am a regular nutrition writer and endorser for a supplement company; I just finished a book I was hired to write, and I have been asked to be an editor for a health website.

Again, this course and the next one I am going to mention, helped my business grow more than any other course I have taken.

Bonus, Master the Media provides 65 CPEUS including the required ethics credit!

This course is only offered a few times a year, so click here to get in now or get on the waiting list.

The Complete Content Creation Bootcamp

So, The Complete Content Creation Bootcamp is not just for dietitians, but since it was created by a dietitian, the course definitely knows how dietitians can grow their business through blogging. This course shows you how to get your blog posts to rank on the front page in google searches. This is huge! Your amazing nutrition cannot get read it no one can find it!

The Complete Content Creation Bootcamp is the other course that helped my business grow more than I could ever imagine. I am almost too busy! I was able to use the information from this course to research blog titles for my freelance writing jobs, The companies and websites that have hired me are always impressed with my SEO knowledge and with how I pick the blog topics for them using SEO data.

Discover Mindful Eating and Discover Mindful Eating for Kids

Discover Mindful Eating and Discover Mindful Eating for Kids changed my whole approach to nutrition counseling. And I personally lost 50 pounds when I started incorporating mindful eating into my life. The activities in this book are fantastic and so helpful as you learn to mindfully eat your food. After completing the CEU component of the books, you will receive 25 CEUS for each book.

Motivational Interviewing in Nutrition and Fitness

By nature, I want to make sure I tell my clients everything they need to know to help transform their health. But just telling someone to do something isn’t really helpful. Listening and understanding the individual is so much more important. Motivational Interviewing helped me learn how to ask open-ended questions and how to work WITH the client to produce real and lasting change. This course provides 19 CEUs.

You can also get Motivational Interviewing in Nutrition and Fitness book without the CEUs on Amazon here.

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Books Written by Dietitians for Dietitians

If you are searching for the absolute best children’s books about healthy eating, then you have come to the right place. ALL of these books have been written by registered dietitians who also happen to be gifted writers.

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Top Children’s Nutrition Books: Children’s Books about Healthy Eating

What Does Your Tummy Say? by Maryann Jacobson, RDN

What Does Your Tummy Say? is an adorable chidlren’s book written by dietitian and family nutrition expert, Maryann Jacobson. The story revolves around a little girl named Emily. In the book, Emily’s mama shares a secret about the joys of listening to your tumm. “What Does Your Tummy Say?” is a children’s story that highlights the importance of tuning into hunger and fullness.

Can Food Give You Superpowers? by Lacy Ngo, MS, RDN (that’s me 🙂 )

Get your child excited about eating nourishing foods!

Written by a registered dietitian, Can Food Give you Supperpowers? teaches children in a fun and exciting way about the science behind healthy eating. Fun, easy “do-together” recipes are included!

Children and parents will be amazed when they discover what food can do for our bodies. 

Where Does Broccoli Come From? and Other Book’s By Arielle Dani Lebovitzs, RDN

Arielle Dani Lebovitzs is a registered dietitian who specializes in nutrition education for children and their families. Lebovitzs has 8 children’s nutrition books available:

• Where Does Broccoli Come From?: A Vegetable Children’s Encyclopedia
• Where Do Bananas Come From?: A Fruit Children’s Encyclopedia
• Fun with Food: 100+ Fruit and Veggie Activities for Little Food Exploreres
• Let’s Play with Our Food: A Fruit adn Veggies Coloring Book
• My Fruit Adventures: A Journal for Food Discovery and Eploration
• My Vegetable Adventures: A Journal for Food Discovery and Eploration
• A to Z with Fruits and Veggies.

I actually own the book, Where Does Broccoli Come From?. It’s a great nutrition reference book for children and adults!

Healthy Eating for Families: Staring the Super Crew by Melissa Halas, RDN

The next two books are by registered dietitian, Mellissa Halas. Her book,

The Super Crew’s Breakfast Cookbook for Kids: 50 Tasty Recipes + 100 Fun Nutrition Activities by Melissa Halas, RDN

The Super Crews Breakfast Cookbook for Kids is another book by Mlelissa Halas. Parents and kids will love this book full of tasty adventures and fun kids’ nutrition activities! It is a perfect tool for parents, teachers, or health educators to get kids to explore a variety of colorful yummy foods that nature provides, while also learning about nutrition.

Kid Chef Junior Every Day by Yaffi Lvova, RDN

The next two books are children’s cookbooks written by Yaffi Lvova. Kid Chef Junior Every Day cookbook is written for future chefs aged 4 to 8 years old. It has easy-to-make recipes―approved by both kids and grown-ups! I personally like that every recipe includes a colorful photo.

Fun with Food Toddler Cookbook by Yaffi Lvova, RDN

Yaffi Lvova wrote this super simple and fun cookbook with toddlers in mind. Fun with Food Toddler Cookbook provides fun food-filled activities and recipes for your little one. Little chef’s will have fun improving their fine motor skills while mashing, squishing, painting, and eating their way through this cookbook for kids.

More Books by Registerd Dietitians

Books for Registered Dietitians by Registered Dietitians

Sports Nutrition Books written by Registered Dietitians

Weight Loss Books Written by Registered DietitiansN

Nutrition Books for Specific Conditions Written by Registered Dietitians

Healthy Living Books Written by Registered Dietitians

Top Healthy Cookbooks Written by Registered Dietitians

Childhood Nutrition Books Written by Registered Dietitians

This Frozen Stuffed Peppers Recipe has so many things going for it. Because it is made with extra lean turkey and cauliflower rice instead of white rice, these stuffed peppers are relatively low in calories. Yet, they are super filling thanks to the satiety superstars, protein, fiber, water, and peppers. The cauliflower also contains glucosinolates. Glucosinolates may help reduce the risk of cancer by protecting cells from damage. They also have anti-inflammatory, antiviral, and antibacterial properties.

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Demo on How to Cook Healthy Stuffed Peppers with Cauliflower Rice

See how to make frozen stuffed peppers below.

Yield: 5 Stuffed Bell Peppers

Cook Time: 40 minutes

Servings: 5

Materials:

• Medium Skillet
• Basting Brush
• Tinfoil
• 9 X 13 aluminum dish

Ingredients:

• 1 lb. extra-lean ground turkey
• 1 cup chopped onion
• 2 cups of plain frozen or packages cauliflower rice
• 3 cups no sugar added tomato sauce
• 3 tablespoons chili powder
• 1 tablespoon Worcestershire
• 3 clove garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 5 Green Bell Peppers
• 1 tablespoon avocado oil for basting.

Instructions for preparing the Frozen Stuffed Peppers

• Spray the skillet with non-stick cooking oil spray. Heat the oil spray over medium-high heat. Once the pan is hot, add the extra-lean ground turkey.
• Use a spatula to break up the turkey into smaller pieces. Spread the turkey evenly in the pan. Then, let the turkey cook for about 5 minutes.
• Stir the turkey until you no longer see any pink.
• Drain the fat from the turkey. Never put the drained fat in the drain. Discard the excess fat in the trash.
• Place the skillet back on the stove on medium-high heat.
• Add all the other ingredients except the bell peppers into the skillet with the turkey. Stir frequently for about 4 minutes or until all the ingredients are warm.
• Remove the skillet from the heat and turn off the stove.
• Cut off the tops of the bell peppers, and remove the inside of the bell pepper so that the bell pepper is hallow. Fill each bell pepper with the turkey cauliflower mixture. You will have some cauliflower mixture left over.
• Place the stuffed peppers in an aluminum dish. Cover the dish with aluminum foil and plastic wrap.
• Place the dish in the freezer. You can free the peppers for up to three months.

Instructions for Cooking after you have defrosted the Frozen Stuffed Peppers

• Before cooking, defrost the peppers in the refrigerator overnight.
• When it is time to cook the peppers, pre-heat the oven to 375 degrees.
• Baste each bell pepper with avocado oil.
• Cover the dish with tinfoil.
• Bake for about 40 minutes. Remove the foil for the last 10 minutes.

Cooking Healthy Stuffed Peppers without Freezing

Instead of freezing them, you can also cook the stuffed peppers right away. Below is the recipe for cooking these healthy stuffed peppers on the spot.

Spray the skillet with non-stick cooking oil spray. Heat the oil spray over medium-high heat. Once the pan is hot, add the extra-lean ground turkey.

Use a spatula to break up the turkey into smaller pieces. Spread the turkey evenly in the pan. Then, let the turkey cook for about 5 minutes.

Stir the turkey until you no longer see any pink.

Drain the fat from the turkey. Never put the drained fat in the drain. Discard the excess fat in the trash.

Place the skillet back on the stove on medium-high heat.

Add all the other ingredients except the bell peppers into the skillet with the turkey. Stir frequently for about 4 minutes or until all the ingredients are warm.

Remove the skillet from the heat and turn off the stove.

Cut off the tops of the bell peppers, and remove the inside of the bell pepper so that the bell pepper is hallow. You will have some cauliflower mixture leftover.

When it is time to cook the peppers, pre-heat the oven to 375 degrees

Baste each bell pepper with avocado oil. Fill each bell pepper with the turkey cauliflower mixture and place the 5 bell peppers in a casserole dish. Cover the dish with tinfoil.

Bake for about 40 minutes. Remove the foil for the last 10 minutes.

Nutrient Content (Numbers will vary based on brands)

Serving Size: 5 Bell Peppers

Nutrition Facts 

Calories: 195

Total Fat: 7.3 g

Sat. Fat: 1.2 g

Cholesterol: 56 mg

Sodium: 557 mg

Total Carbohydrates: 18.7 g

Dietary Fiber: 4.7 g

Total Sugar: 9.9 g

Protein: 18.2 g 

Vitamin D: 0 mcg

Calcium: 51mg

Iron: 2 mg

Potassium: 574 mg

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Copyright © 2021 Mindfulness in Faith and Food, LLC

Recently people have been leaving comments asking me where to buy all of the groceries I talk about and use. So I wanted to make it super easy for you to find and quickly purchase all the healthy nonperishables I use in my cooking. That is what this post is. It’s the ultimate healthy grocery haul, including quick links to where you can buy them. You can shop for all of you shelf goods right here!

Along with the list of non-perishables and links, I also included a list of the perishables that I buy at the grocery store. You will find that once you have your non-perishables, the rest is pretty easy to grab those fresh groceries at your local stores.

This healthy grocery haul is a list of almost everything I buy and recommend.

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Non-Perishables Healthy Grocery Haul Plus Links

Healthy Breakfast Quick Meals

Breakfast is hectic, so I love having quick pre-packaged healthy breakfast meals ready to go. Below are some of my favorite quick, easy, and healthy on-the-go breakfast items.

Kodiak Cups

Kodiak Mix

Kind Breakfast Bars

RX Bar Oatmeal Cups

Sauces, Seasonings, and Spices

Sauces and spices are crucial for packing your healthy dishes full of flavor. These sauces, spices, and seasonings are what give your meal the wow factor. When I buy sauces and condiments, I look for packages labels “no sugar added.” All of my favorite “no sugar added” sauces are included in this healthy grocery haul list. I also included my absolute favorite seasonings and spices. Add this to a variety of healthy dishes, and people will be asking for your recipes.

Jordan’s Skinny Syrup (I use to add flavor to energy balls and yogurt parfaits.)

G Hughes No Sugar Added Ketchup

Everything But the Bagel Seasoning (Great on almost anything: vegetables, lean meats, pasta, avocado…)

Montreal Steak Seasoning (This is another one of my secret ingredients in many of my recipes. People go nuts whenever they taste my vegetables sauteed in Montreal Steak Seasoning)

Low Sodium Soy Sauce

Tahini

Extra Virgin Olive Oil

Avocado Oil

Simply Organic Turmeric

Simply Organic Cinnamon

G Hughes Sugar-Free Added BBQ Sauces

G Hughes Sugar-Free Salad Dressings

Primal Kitchen’s Dressings, Sauces, and Condiments (Primal Kitchen offers a huge array of no sugar added dressings and sauces like BBQ, ketchup, a variety of rances, Italian dressing, balsamic, mayo…the list goes on and on…)

Salsa (I like Tenayo Salsa)

Lea & Perrins Worcestershire

Tomato Sauce – No Sugar Added (I like Muir Glen No Sugar Added Tomato Sauce)

Pacific Foods Organic Vegetable Broth

Pacific Foods Free-Range Organic Chicken Broth

Happy Belly Sea Salt

Happy Belly Black Pepper

Healthy Drinks

Karma Probiotic Water

Humm Zero

Tazo Green Tea

Tazo Chamomile Tea

KOR Shots Wellness

Gut Check Kor Shot

Kor Shot Sweet Dreams

Horizon Organic Shelf-Stable DHA Omega-3 Chocolate Milk Juice Box

Cheribundi Tart Cherry Juice-light

Healthy Snacks

Nature’s Bakery Whole Wheat Fig Bars

Health Warrior Chia Bars

Dark Chocolate Nuts & Sea Salt Kind Bars

Oatmega Protein Bars

(I like to crumble up these bars with fruit and add them both to yogurt)

Kind Healthy Grains Granola

Nuts and Nut Mix (I like Emerald’s Walnuts & Almonds with Dried Cherries)

Dark chocolate Bite-Sized Treats (I like That’s It Dark Choclate Truffles)

Base Foods

If you have read my book, The Nourishing Meal Builder, then you know when I say base food, I am referring to foods that hold other foods like rice, pasta, lettuce, and wraps.

Minute Brown Rice

Better Body Quinoa

Palmini Pasta Variety Packs

Konjac Noodles Variety Pack-Skinny Pasta (Only 9 calories per serving)

Quaker Old Fashioned Rolled Oats (I like to make meatballs, meatloaves, and energy balls with oats.)

Golden Home Ultra This Whole Grain Pizza Crust

Xtreme Wellnes High Fiber Tortilla Wraps

Pure Rice Paper Spring Rolls

Barilla Whole Grain Pasta (You can get a variety of pasta shapes)

Vegetable, Lentil, or Chickpea Pasta (I like Tolerant Foods Chickpea Pasta)

Big Green Organinc Buckwheat Pasta-Gulten-Free

Clabber Girl Corn Starch (Use to make Cloud Bread)

Non-Perishable Lean Proteins

Canned or Pouches of Wild Caught Tuna (I like Wild Planet Tuna Pouches)

Pouches or cans of White Meat Chicken (I like Swansons White Meat Canned Chicken)

Canned or Pouches of Wild Caught Salmon (I like Chicken of the Sea Wild Caught Pink Salmon Pouches)

Think Free-Range Turkey Jerky or Think Free-Range Turkey Jerky Sitcks

Goya Canned Beans (Any Variety)

Nutritious Add-ins

Bragg Nutritional Yeast (This gives food a nice cheesy flavor, so you can add it to foods that would taste great with cheese)

Now Flaxseed Meal or Nutiva Ground Chia Seed (You can sneak flaxseed into anything. Flaxseed can also be used as a thickener, in place of eggs in baking, or as part of a “bread” coating on things like chicken nuggets. Mix one tablespoon of flaxseed meal and 3 tablespoons water to make the equivalent of one egg in a recipe)

Primal Kitchen Collagen

Supplements

Garden of Life MyKind Elderberry +

Nature Made Multi + Omega-3

Calming Supplements (pick which works best for you): CBDistillory Relief + Relax,  Upgraid-Fully Organic Bio-available Turmeric, Ashwagandha, Ginger Root, and Tart Cherry Plant Based Supplements, Olly Ultra Goodbye Stress, Life Extensions Enhanced Stress Relief, Organic India- Holy Basil

Perishables Healthy Grocery Haul

Since this is a list of the perishables healthy grocery haul, you will need to buy them at your local stores.

Lean Proteins

Free Range Eggs

Black Bean Burgers

Ground Chicken

Turkey Breast

Roasted Chicken Breast

Ground Turkey

No Nitrate/Nitrite Turkey Slices

Chicken Sausage-No nitrate/nitrite added

No Nitrate/Nitrite Turkey Bacon

Frozen Soy Beans

Frozen Beans (Any Variety)

Hummus

Bases

Whole Wheat Bread, English Muffins

Frozen Zoodles

Riced Cauliflower-frozen

Frozen Mashed Cauliflower

Vegetables

Fresh Vegetables any variety, especially dark leafy greens

Fresh Fruit, any variety, especially berries

Salad Packages

Slaw Packages

Frozen Vegetables

Fresh Herbs

Garlic

Cilantro

Basil

Oregano

Ginger

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