This recipe has so many things going for it! Bone broth and chicken broth are becoming more popular these days and for good reason. Bone broth and chicken broth may have anti-inflammatory properties and boost the immune system. Sipping on a warm chicken broth soup may even help you feel more relaxed! Spinach is another fantastic ingredient on the list. With nutrients like vitamin A, vitamin C, vitamin B6, fiber, folate, and vitamin E, spinach has so many beneficial attributes like immune boosting and cancer fighting properties. Carrots and beans, two more ingredients in this recipe, are prebiotics. Prebiotics feed good bacteria and promote a healthy gut. The whole grain pasta and beans are great sources of fiber, which can help you feel full. Turkey has many beneficial nutrients as well, such as protein, zinc, vitamin B6, Selenium, Tryptophan, and B12!
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Make ahead and freeze healthy recipes using the pressure cooker or oven: Healthy, relaxing turkey noodle soup casserole: rich in anti-inflammatory, cancer-fighting, and immune boosting nutrients like antioxidants, fiber, and probiotics.
Materials:
10” round extra deep casserole cake pan
Ingredients:
1 lb. ground turkey
1 can cannellini beans, drained and rinsed
1 ½ cup frozen spinach
1 cup carrots, peeled and sliced
1 small onion, chopped
1/3 cup bone broth
2 cups chicken broth, low sodium
1 tbs. garlic, minced
2 tbs. Steak seasoning
1/3 tsp Fennel Seed
3 tsp black pepper
3 tsp paprika
2 cups whole-wheat Linguine, cooked per package directions
To Freeze:
Heat a large skillet over medium high heat. Add ground turkey and brown the meat, breaking it into small pieces. Continue cooking until the turkey is no longer pink, about 4 to 6 minutes. Drain the turkey.
Dump ingredients into a 10” Round extra deep casserole cake pan
Cover pan with aluminum foil.
When ready to cook in the oven:
Preheat oven to 375 degrees.
Cover with aluminum foil and bake for 1 ½ hours or until warm. Oven times will vary.
or
When ready to cook in the pressure cooker:
Put 2 cups of cold water into the inner pot.
Place a trivet in the pressure cooker inner pot.
Place the round aluminum dish containing the frozen turkey soup casserole on top of the trivet.
Lock the lid. Place the steam release handle pointing to sealing.
Press the steam button. Program for 15 minutes at high pressure.
Use the quick release when it is finished.
Turkey Noodle Soup Casserole: A make ahead healthy freezer meals: From freezer to pressure cooker
Related Products
Want More?
Soon you can get soo much more because a book is in the works that is going to provide food lists, 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!
Top Meal Prep and Meal Planning books written by registered dietitians
Nutrition Books for Specific Conditions Written by Registered Dietitians
I hope you have found this series an invaluable resource of nutriton information.
This is the fifth post in the series…
Best Books Written by Registered Dietitians
(Note: At the top of each post in this series, I have provided a description of what a dietitian is; therefore, if you have read any of the other posts in the series, you may want to skip down to the list portion.)
You may be asking…
So what exactly IS a Registered Dietitian, and why do I want to take note when a health and wellness book is written by a Registered Dietitian?
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A registered dietitian, by definition, is considered the expert in the field of nutrition science. The term Registered Dietitian is actually different than a nutritionist. In fact, the term nutritionist is not a regulated term and has a more general meaning. The term registered dietitian, however, is regulated much like the terms doctor or lawyer. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements.
Requirements for Registered Dietitians
So what are the requirements? Is there some kind of certification you need to be a registered dietitians?
Actually, you cannot just get a certification to become a registered dietitian. Whereas there might be certifications available for nutritionists.
To become an RD you must:
Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:
Microbiology
Medical Nutrition Therapy
Biology
Chemistry
Organic Chemistry
Anatomy and Physiology
Evidence Base Nutrition
Human Nutrition and Metabolism
Nutrition Counseling
and more
2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)
3. Pass the CDR Exam
Just like a lawyer can’t practice law without passing an exam, an RD cannot become a registered dietitian without pasing the CDR.
4. By 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.
5. Complete Continuing Education Units throughout their career to keep their registered dietitian credentials.
So you can see why it is a plus when a health and nutrition book is written by a registered dieitian. I want to preface here that just because an RD is considered the expert, doesn’t mean you can’t get great nutrition information and advice from non-dietitians. People who have a passion for nutrition or people who have discovered something that works for them can write insightful nutrition books.
Many health and wellness enthusiasts have done extensive research on their own and have valuable information, but if you are getting advice from non-dietitians, I would recommend looking for the following:
Are they getting their information from a Registered Dietitian? Are they seeing what multiple registered dieitians have to say about the topic before giving advice?
Do they know when it is time to refer their clients to a registered dietitian? Many informed people have general nutrition knowledge, but when a client or customer needs medical nutrition therapy; then, a dietitian may be needed. Dietitians are trained in nutrition as it relates to diseases, drug-food interactions, tube feeding, enteral nutrition (nutrients through the veins), and various other medical conditions. These topics can get complicated and even be dangerous if incorrect information is given.
For example, someone may tell a client to eat more bananas because bananas are healthy, after all, BUT if a person has kidney failure and is on dialysis, too many bananas could put someone in the hosptial or worse!
One Final Note..
So one final thought before we move on to the book lists. If a book is written by a non-RD, you may want to see if a registered dietitian has written a review about the book, recommended the book, or even written a forward for the book.
Nutrition books written by non-dietitians are not a deal breaker, by any means, but you can see why seeing that RD beside an author’s name in a nutrition book is a plus.
Okay now for the good stuff…
The fifth post in this series is…
Meal Planning & Meal Prep Books by Registered Dietitians
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.
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.
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!
In this ebook, you get a list of anti-anxiety, anti-inflammatory nutrients and foods that support the immune system; boost mood; reduce the risk of chronic disease; and promote cognitive function, focus, attention, and memory. You simply use these list to grocery shop! Then when you are ready to cook a meal, you use the 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.
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 can sometimes be 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: How it All Started
I love to cook, but I found that I didn’t have the time to cook everyday. Trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. There just wasn’t enough time in the day to do it all AND cook. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out.
Why This Is Life Changing
Eating healthy family meals together was important to me, and the chaotic meals were stressing me out. So I decided to cook it ALL AT ONCE. More specifically, I decided to cook enough breakfasts, lunches, and dinners to last my family a whole month, and I decided to cook it ALL in ONE DAY! Let me tell you, THIS WAS LIFE CHANGING!
My family now has more energy, more family time, less stress, and our bodies have even started changing. My family is eating dinners together, and we now have so much more free time in the afternoon. I am no longer spending my afternoons in the kitchen; instead I am now present with my children. And because I am less stressed, I am a happier, more relaxed, and more patient mom. In other words, I am now mindfully living in the moment during the afternoons instead of running around trying to frantically figure out what to feed my family for dinner. So I do not exaggerate when I say these meals have been LIFE CHANGING.
Because I have been making them for my family and friends for so long, I have learned the tricks and tips on how to efficiently and quickly make all my meals at once. Making freezer meals has become one of my passions and joys in my life. I wanted to share that passion with others, which is why I decided to write the “Mindfulness in Faith and Freezer Meals “eBook.
Mindfulness…
In this ebook, I not only show you how to cook your freezer meals, but I also discuss how to plate and eat your food using mindfulness techniques.
In Faith…
Health is not just about our body; it is about the whole person: mind, body, and spirit. In “Mindfulness in Faith and Freezer Meals,” I talk about how my faith journey has helped me live a healthier life.
And Freezer Meals…
For this plan, you spend one day out of the whole month cooking all your freezer meal… then your are DONE COOKING FOR THE WHOLE MONTH! So you cook 14 breakfast, 14 lunch, and 16 dinner freezer meals. Most of the breakfast and lunch meals are divided into serving sizes so all you have to do is grab one and pop it in the microwave! Yep! Homemade…easy…microwavable freezer meals! The dinner freezer meals are packaged family style. Meaning you make all of it at once so that your whole family can enjoy the meal together. Of course, you can always cook it and then eat the leftovers for lunches too. Each meal lasts my family for 2 meals or more, so these meals EASILY lasts us 30 days (a whole month)!
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
No more worrying about what to cook or when am I going to cook each night. Since doing these freezer meals, our family is eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.”
As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy, home-cooked meals that you can mindfully enjoy.
Mindfulness in Faith and Freezer Meals eBook
More Perks
Bonus 1: Many of these meals make fantastic appetizers or party foods so if you suddenly realize you are suppose to bring something to a Super Bowl Party (think Protein Blends Burrito Dip) or a ladies luncheon (think Crustless Omelet Muffins), you can grab one of your already done meals!
Bonus 2: You have food ready to go when a friend is in need. In my town, giving food is one way we show our love to one another. So whether your friend just had a baby or your aunt just had surgery, you can provide some food for them ASAP. These meals are perfect! Just grab one of your comfort food freezer meals and add a gallon of love and a pound of prayers, and go!
One more thing…
Because I am a registered dietitian, I wanted to include more to help you organize your kitchen and your life to promote a healthy lifestyle for the whole family. So along with the Freezer Meals I have included the “What is Preventing You From Living Your Healthiest Life?” interactive quiz as well as results and solutions based on your results.
Learn how to efficiently cook healthy make ahead freezer meals once a month; the ultimate bulk cooking and meal prep guide for families; developed by a registered dietitian
What Others are Saying about the “Mindfulness in Faith and Freezer Meal” ebook
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifting and encouraging!” Wendy
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole
The Mindfulness in Faith and Freezer Meals ebook becomes available a few times a year. If you want to recieve an email when Mindfulness in Faith and Feezer Meals is open for sales again click here.
Cook all of your healthy freezer meals in one day, learn mindfulness and mindful eating techniques, and learn how faith and nutrition are important for healthy and wellness;
