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.
Sauteeing Spinach, Onions, Squash, and Mushrooms
Sauteing Mushrooms and Kale
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
Sauteeing broccoli, mushrooms, peppers, and onions
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
Sauteeing a rainbow of vegetables
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
Sauteeing an assortment of carrots, zucchini, cauliflower, onions, and spinach
Taco Vegetables Mix Veg Recipe
Sauteeing peppers, broccoli, mushrooms, and onions
You can also make a Taco vegetables version. This Mexican Vegetables recipe works great for tacos, Spanish rice, and burrito bowls.
The Best Mix Veg Recipe
This is the ultimate Mix Veg Recipe. It's one of the best Mixed Vegetable Recipes you will find thanks to a few secret ingredients.
2 cups mushrooms (sliced)
4 cups spinach leaves
2 cups zucchini (sliced)
2 cups squash (sliced)
2 cups onion (sliced or chopped)
4 cloves garlic (minced)
1/2 tablespoon Worcestershire sauce
1 tablespoon soy sauce (low sodium)
1 tablespoon Montreal Steak Seasoning
1/4 cup avocado oil
1/4 teaspoon salt
1/4 teaspon black pepper
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
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.
This site contains affiliate links (See full disclosure here.)
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!
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.
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.
Hidden Vegetable Tomato Sauce
This Hidden Vegetable Tomato Sauce Recipe is perfect for picky eaters young and old. It's easy, tasty, and full of nutrients.
1 cup shredded carrots
1 cup kale or spinach
4 cloves garlic
1 teaspoon parsley
1/2 teaspoon Rosemary
1/2 teaspoon black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
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.
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.
This site contains affiliate links (See full disclosure here.)
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!
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.
Hidden Vegetable Mac and Cheese
This Hidden Vegetable Mac and Cheese Recipe is perfect for our mac-and-cheese-loving picky eaters.
8 oz. cream cheese
1/2 cup vegetable broth
1 tablespoon soy sauce (low sodium)
1 1/2 cup cheddar cheese (shredded)
1/2 cup spinach leaves
1/2 cup broccoli florets
1 tablespoon nutritional yeast
1 cup shredded carrots
4 cloves garlic
1 teaspoon roasted red pepper flakes
1 tablespoon Montreal Steak Seasoning
4 cups whole-grain macaroni (cooked per package directions)
Blend all the ingredients except the macaroni 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.
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.
This site contains affiliate links (See full disclosure here.)
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
Brush the tortilla wraps with the extra virgin olive oil using a basting brush.
Evenly sprinkle the mozzarella cheese on top of the tortilla.
Top the tortilla with scoops for pesto sauce. Try to evenly spacing the pesto scoops.
Evenly top the tortilla with cherry tomatoes and mushrooms.
Bake uncovered in the oven for 8 minutes.
Personal Healthy Pizza al Pesto on 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 and super creamy and delicious.
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.
This site contains affiliate links (See full disclosure here.)
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.
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).
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.
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).
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 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!
This site contains affiliate links (See full disclosure here.)
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
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
Combine all of the ingredients in a food processor.
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:
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.
Cover the pan and remove the pan from the heat.
Let the pesto pasta sit while covered for 5 minutes.
Healthy Mushroom Pesto Pasta
This mushroom pesto pasta is super delicious, healthy, and easy to make.
Ingredients for Pesto Pasta
2 cups dark leafy green of your choice (kale, spinach, collard greens, turnip greens, etc.)
1/3 cup basil
1/3 cup nuts of your choice (pine, almonds, walnuts, etc.)
1/2 cup grated parmesan cheese
1/4 cup nutritional yeast
2 cloves garlic
1/2 cup extra virgin olive oil
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
Ingredients for the Pesto Pasta
1 cup Pesto sauce (see pesto recipe below)
1 cup sliced, washed mushrooms
2 1/2 cups whole-grain pasta (You can also use zoodles, chickpea pasta, or konjac noodles.)
Instructions for Pesto
Combine all of the ingredients in a food processor. Blend the ingredients until the consistency is creamy. If the sauce is not “liquid” enough, you can add more extra virgin olive oil.
Instructions for Mushroom Pesto Pasta
Combine pesto sauce, mushrooms, cherry tomatoes, and cooked pasta in a pan and heat on medium-high heat for 5 minutes, or until the pesto and pasta are warm. Cover the pan and remove the pan from the heat. Let the pesto pasta sit while covered for 5minutes.
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.)
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.
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 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.
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.
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.
This site contains affiliate links (See full disclosure here.)
Top Children’s Nutrition Books: Children’s Books about Healthy Eating
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.
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:
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.
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.
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.
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.
This site contains affiliate links (See full disclosure here.)
Demo on How to Cook Healthy Stuffed Peppers with Cauliflower Rice
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.
Healthy Frozen Stuffed Peppers
This Frozen Stuffed Pepper 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.
1 lb. extra-lean ground turkey
1 cup onion (chopped)
2 cups plain frozen or packaged cauliflower rice
3 cups no sugar added tomato sauce
1 tbsp. Worcestershire
1 tbsp. chili powder
3 cloves garlic (minced)
1 tsp. salt
1/2 tsp. black pepper
5 green peppers
1 tbsp. avocado oil for basting
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 leftover
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 freeze the peppers for up to three months.
Before cooking, defrost the peppers in the refrigerator overnight. When it is time to cook the peppers, pre-heat the oven to 375 degrees. Remove the plastic wrap from the pan. Keep the tinfoil on the pan.
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.
Main Course
Nutrient Content (Numbers will vary based on brands)
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.
This site contains affiliate links (See full disclosure here.
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.
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.
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)
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…)
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.
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)
