Baked Oatmeal Cups
These baked oatmeal cups are a nutritious and convenient breakfast option for those looking to maintain a healthy heart.
Simple Kimchi Fried Rice
Did you know that fermented foods are good food sources to build up your microbiome? Having healthy gut bacteria is not just good for your body, but for your mental health, too! Whether you like having yogurt, kefir, kombucha, sauerkraut, or other fermented foods, these all can boost your healthy gut bacteria. If you’re looking …
Chicken Parm Pasta Skillet
No need to turn on your oven, this quick and easy chicken parm is made on the stovetop in one skillet! This recipe is a family favorite and makes a great midweek meal. Add a side of veggies for balance. (We love broccoli for soaking up a delicious red sauce!) Got celiac? Use gluten free pasta for an easy swap. We like lots of veggies so we add diced green or red pepper, onions and mushrooms, which we saute ahead of the chicken. Make this one your own!
Ingredients:
- 1 Tablespoon Italian dressing
- 1 pound boneless skinless chicken breast, cubed
- 8 ounces rigatoni pasta
- 12 ounces marinara pasta sauce
- 12 fl. ounces of water (more as needed)
- 1/4 cup shredded mozzarella
- 1/4 cup grated parmesan cheese
- Salt to taste
- Pepper to taste
- 1 handful fresh basil for garnish (optional)
Directions:
- Heat chicken and Italian dressing in a medium/large skillet over medium high heat . Season chicken with salt and pepper to taste.
- Cook chicken until browned and just cooked through, about 5 minutes depending on the thickness of the chicken.
- Add the pasta and the marinara. Add water. Lightly stir the mixture to combine.
- Bring mixture to a boil and then reduce to a simmer. Cover and cook for 15 minutes or until pasta is tender to your liking.
- Cover with grated parmesan and then shredded mozzarella. No need to stir. Continue to cook for 2-3 more minutes or until the cheese is fully melted.
- You can also broil the entire skillet for about 4 minutes to make the cheese extra melty.
- Top with basil (optional) and serve.
Meal Planning
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.
Lentil Soup
It’s soup season! This vegetarian lentil soup packs a nutritional punch, and is a great way to utilize lentils, which are an inexpensive, tasty, plant-based protein. Brown lentils are a popular type of lentil and easy to find in your local grocery. Unlike dried beans, lentils don’t need to be soaked prior to using.
Ingredients:
- 1 Tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, chopped
- 3 cups chopped mustard greens
- 1/2 yellow squash, chopped
- 1.5 cups brown lentils
- 6 cups low sodium vegetable broth
- 1 teaspoon pepper
- 1 teaspoon thyme
- 1 Tablespoon honey
Directions:
- Heat oil in a large pot over medium heat.
- Add onion and sauté until translucent.
- Add garlic, carrots, mustard greens, and yellow squash.
- Add broth, lentils, salt, pepper and thyme.
- Bring to a boil, then reduce heat to a simmer.
- Cover and cook until lentils are tender, 30-40 minutes.
- Add honey and simmer another five minutes.
- Taste for seasoning and ladle into bowls, serve.
Meal Planning
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program, that has more recipes like this lentil soup, to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.
Banana Coconut Overnight Oats
This banana coconut overnight oats recipe checks all the boxes for a healthy breakfast. It is simple, protein rich, and fiber rich. This recipe has almost 30 grams of protein and just under 10 grams of fiber! A breakfast high in protein and fiber keeps you feeling satisfied and full for longer. It can also …
Slow Cooker Turkey Chili
Warm-up with this tasty turkey chili that will give you that “comfort food” feeling and is easy to make in a slow cooker. Turkey chili has fewer calories and fat than traditional beef chili, so using turkey is a great way to lighten up this classic winter dish. Not a ground turkey fan? Use ground chicken instead.
Ingredients for Turkey Chili:
- 1 pound ground turkey
- 1 Tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 green bell pepper, diced
- 1 pound tomato sauce
- 1 pound diced tomatoes
- 1.5 cups canned black beans
- 1.5 cups canned kidney beans
- 1 Tablespoon chili powder
- 1 Tablespoon cumin
- 1/2 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 teaspoon ground pepper
- 1/2 teaspoon paprika
Directions:
- In a skillet over medium heat, heat the oil. Add ground turkey and cook until browned.
- Add the diced onion to the skillet and cook for 3-5 minutes, until softened.
- Stir in minced garlic and cook an additional minute.
- Add turkey, onion and garlic to the slow cooker. Then add remaining ingredients. Stir to combine.
- Cook in the slow cooker on low for 4-6 hours, stirring occasionally until the chili is hot. Adjust any seasonings as needed.
- Top with avocado, guacamole or chopped green onions to serve.
Meal Planning
Did you know that people who meal plan are more likely to have an overall higher quality food variety? Anderson’s Nutrition has a robust meal planning program, with recipes like this turkey chili, to assist you on your journey to simpler, better health. Meet virtually with your own dietitian to receive nutrition guidance and a personalized meal plan.
Classic Baked Garlic Fries
Swap this easy oven fries recipe for the standard fried version and take your sodium and fat intake down a notch. Using olive oil will add extra flavor while giving you the benefits of a heart-healthy oil. Ingredients Directions Meal Planning Made Easy! Get your personalized meal plan to enhance your lifestyle. By collaborating and …
Lightened Up Latkes
These delicious potato pancakes or “fritters” are a traditional food served at Hanukkah, but you can enjoy them all year long! Latkes are often made with flour or matzo meal, but this version skips those ingredients for a lighter, simpler approach. Yield: Makes about 12 latkes. Serving suggestion: 3 per person. Ingredients Directions Meal Planning …
Peppermint Mocha Shake
This shake melds flavors of coffee and cocoa with peppermint for a tasty holiday treat. We love that it has zero added sugar and delivers 35 grams of protein! INGREDIENTS INSTRUCTIONS Serves 1 NUTRITION INFORMATION PER SERVING Protein 35g – Total Fat 6.5g – Carbs 44g – Calories 355 kcal – Fiber 6g – Sodium 167mg – Saturated Fat 3.88g – Fruits 1 serving – Vegetables 0 servings – Added Sugar 0g Meal …
Holiday Cranberry Sauce
It’s time to ditch the canned stuff! This cranberry sauce recipe will be the shining star of your holiday table. Never worked with cheese cloth before? If you can’t find any at your local grocery store, you can find it at stores like JoAnn Fabric or Walmart. INGREDIENTS – 1.5 cups red wine– 3/4 cup …
Parsnip Mashed Potatoes
Be the hero of the holidays with this super simple mashed potato dish! It packs a nutritional punch since it features both red potatoes and parsnips. Plus, no time-consuming potato peeling required! INGREDIENTS INSTRUCTIONS Serves 4 NUTRITION INFORMATION PER SERVING Protein 8.5g – Total Fat 7g – Carbs 44g – Calories 266 kcal – Fiber 5.08g – Sodium 268mg – Saturated Fat 3.96g – Fruits 0 servings – Vegetables 0.46 servings – …
Kale, Spinach & Apple Quesadilla
Prepare yourself for you new favorite flavor combination! Savory, sweet, spicy, and cheesy, this quesadilla has it all. Not only is it tasty, this quesadilla packs fiber and vitamins into every bite, too. You’ll want to swap your Taco Tuesday plans for this! INGREDIENTS For Quesadilla For Spicy Lime Sauce INSTRUCTIONS Serves 8 NUTRITION INFORMATION …