Looking for a quick, easy and delicious weeknight dinner? This Asian Noodle Soup is packed with both flavor and healthy veggies, and is perfect for when evenings are busy with homework and after-school activities!

I can’t even describe how flavorful this Asian Noodle Soup is. It is the perfect combination of a little citrus, a little spice, and a little zing. This easy soup recipe is perfect to change things up from your normal dinner routine. I actually made this for myself for lunch for the week but the whole family ended up eating it, too. So if you want make it, pack it into individual containers, and then grab one to pack for lunch for the work week.

Nutrition Tip: Broccoli is a nutrient powerhouse, having anti-inflammatory and even cancer-preventing properties.

Making soup is a great way to incorporate vegetables into your diet. This soup is packed with vegetables so you can feel great about eating it! Soup in general is good for you because it fills you up quicker so you are less likely to eat as much. Plus there are many nutrients in the broth along with helping to keep you hydrated!

Key Ingredients for this Asian Noodle Soup

• Broccoli
• Mushrooms
• Beef Steak
• Whole Wheat Pasta
• Bell Pepper
• Onion

Health Benefits of Broccoli

Broccoli is a wonderful vegetable to eat on a regular basis. It is loaded with Vitamin C. It also contains high levels of calcium, iron, and potassium. Broccoli can help lower blood sugar, can stop some cancer cells from forming, and can help keep your joints stay healthy. Enjoying it as is, steamed, or baked, broccoli is a delicious veggie that helps you stay healthy!

How to Store Broccoli:

Wrap the unwashed broccoli in some plastic wrap or in a plastic bag. Store in the vegetable drawer of your refrigerator up to 5-7 days until you are ready to use.

How to make this Asian Noodle Soup

First start by combining the broth, dressing and soy sauce in saucepan over high heat and bring to a boil. Reduce the heat to low and add the broccoli and mushrooms. Cover and simmer for 3-5 minutes, or until the broccoli is tender. Add the steak and cook for another 1-2 minutes, or until desired doneness.

Then divide the cooked pasta among 4 soup bowls. Ladle the broth, broccoli, mushrooms and steak over noodles. Top with herbs, bell pepper, onion, cucumber and jalapeno. Squeeze the orange wedges and enjoy hot.

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Frequently Asked Questions:

Can I use Chicken instead of Steak?

Yes! Follow instruction and boil the chicken until cooked throughout!

Can I use a different broth other than beef broth?

We used beef broth but vegetable broth would work well, too.

Will this soup freeze well?

Yes! Most soups freeze well. Just place it in an air-tight container or a large Zip-lock bag and freeze it after the soup cools down.

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Asian Noodle Soup

This Asian Noodle Soup is packed with both flavor and healthy veggies, and is perfect for when evenings are busy with homework and after-school activities!

Course Entree & Main Dishes, Soup

Keyword asian, broccoli, noodle, soup, steak

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 387kcal

Author Christine Pittman

Ingredients

• 1 14.5 oz. can reduced-sodium beef broth
• 3 tablespoons sesame ginger salad dressing
• 1 tablespoon reduced-sodium soy sauce
• 1 head broccoli broken into florets
• 12 mushrooms sliced
• 1 pound beef steak trimmed, thinly sliced
• 8 ounces whole wheat spaghetti or angel hair pasta cooked according to package directions
• 1 red bell pepper thinly sliced
• 1 cup fresh herbs like cilantro, basil and/or parsley
• 1/2 small sweet onion thinly sliced
• 1/2 cucumber cut into strips
• 1 jalapeño seeded, sliced
• 1 orange cut into wedges

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Instructions

• Combine broth, dressing and soy sauce in saucepan over high heat; heat to boil. Reduce to low; add broccoli and mushrooms. Cover and simmer 3-5 minutes, or until broccoli is tender. Add steak and cook 1-2 minutes, or until desired doneness.
• Divide cooked pasta among 4 soup bowls. Ladle broth, broccoli, mushrooms and steak over noodles. Top with herbs, bell pepper, onion, cucumber and jalapeno. Squeeze orange wedges.

Nutrition

Calories: 387kcal | Carbohydrates: 71g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 331mg | Potassium: 1402mg | Fiber: 9g | Sugar: 15g | Vitamin A: 4230IU | Vitamin C: 235mg | Calcium: 160mg | Iron: 5mg

More recipes to try:

Chicken Zoodle Soup

Asian Pulled Pork Sliders

Thai-Style Beef Cauliflower Rice

The post Asian Noodle Soup appeared first on Healthy Family Project.

Ready for a hearty flavorful soup? Try this 30-Minute Vegetable Tortellini Soup for a different, healthy, and easy-to-make meal.

We love soup season at our house! I love that soups are so easy to make, customizable, and generally loaded with vegetables. Add some tortellini and you have a fulfilling, hearty, delicious soup that can be on the table for dinner in 30 minutes.

Nutrition Tip: Tomatoes contain lycopene, an important antioxidant, which may help protect against prostate cancer and heart disease.

This easy soup recipe is loaded with some awesome power foods. My whole family enjoyed this recipe, too. The kids loved the tortellini, I loved all the vegetables, and we all loved the flavors. I packed up leftovers into individual containers so that I could grab and take to lunch for a few days.

Key Ingredients for this easy Vegetable & Tortellini Soup

• Celery
• Carrots
• Sweet Onion
• Vegetable Broth
• Canned Deiced Tomatoes
• Escarole
• Green Beans
• Corn
• Tortellini

What is Escarole?

Escarole is a leafy green that is bitter in taste. It looks a lot like lettuce but is actually classified as an endive. Escarole is great in soups because it cooks down in the broth. It is loaded with health benefits, too. To name a few, escarole is rich in Vitamin A which is great for our skin and vision health. It contains fiber which helps us keep a healthy digestive track. Escarole is also high in Vitamin K which is linked to promoting bone and heart health, too.

How to make this 30-Minute Vegetable Tortellini Soup

First wash and prepare all of your vegetables. Then heat some oil in large pot or your Dutch Oven over medium high heat.

Next add in the celery, carrots, onion, and garlic. Cook for about 5-10 minutes, or until tender.

Increase the heat to high. Then add in the vegetable broth, canned tomatoes, escarole, green beans, and the corn. Bring to a boil and add in the tortellini. Reduce the heat and simmer for about 9-10 minutes, or until the tortellini is cooked.

Top with the parmesan cheese and serve hot!

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30-Minute Veggie Tortellini Soup

This light, easy vegetable soup recipe is ready in only 30 minutes, so it’s perfect dinner for a busy weeknight. Leftovers make for the perfect hearty lunch.

Course Entree & Main Dishes

Keyword 30 minute meals, soup, tortellini

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 121kcal

Author Trish James

Ingredients

• 1 tablespoon olive oil
• 2 stalks celery chopped
• 2 carrots chopped
• 1 sweet onion chopped
• 1 clove garlic finely chopped
• 1 48 oz. carton low-sodium vegetable broth
• 1 14.5 oz can low-sodium diced tomatoes
• 1 head escarole roughly chopped
• 12 oz. green beans chopped
• 1 cup frozen sweet corn
• 1 12 oz. package dry tortellini
• 1/4 cup grated Parmesan cheese

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium heat. Add celery, carrots, onion and garlic. Cook 5-10 minutes, or until tender.
• Increase heat to high; add broth, tomatoes, escarole, green beans and corn. Bring to a boil and add tortellini. Reduce heat and simmer 9-10 minutes, or until tortellini is cooked. Top with 1½ tsp. cheese.

Nutrition

Calories: 121kcal | Carbohydrates: 18g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 4mg | Sodium: 104mg | Potassium: 553mg | Fiber: 6g | Sugar: 7g | Vitamin A: 5523IU | Vitamin C: 17mg | Calcium: 126mg | Iron: 2mg

More recipes to try:

Hearty Vegetable Tortellini Soup

Slow Cooker Butternut Squash Soup & Roasted Carrot Chips

Roasted Butternut Squash Sweet Kale Salad

The post 30-Minute Vegetable Tortellini Soup appeared first on Healthy Family Project.

We are coming into soup and chili weather here! We love trying new chili recipes like this Chicken & White Bean Chili for less traditional but still loaded with all of our favorite flavors.

This chicken chili comes together quickly for an easy weeknight meal all season long. Everyone watching a big game? This makes a perfect soup to serve up for a hearty tasty meal.

We love all kinds of chili and sometimes it is nice to break out of your traditional ground meat & red bean variety. I had bought a Rotisserie style chicken from the deli and wasn’t sure what to make with it. I was craving something warm and filling, so decided on a new pot of chili. Even if you use leftover cooked chicken, This Chicken & White Bean Chili can be pulled together quickly for an easy weeknight dinner. Flavorful, filling, and nutritious!

Nutrition Tip: Besides being a healthy source of dietary fiber, white beans are packed with magnesium that can ward off migraines, prevent muscle cramps, and improve your heart health.

This chicken chili is loaded with some different veggies that you normally don’t see in chili. We have zucchini, yellow squash, poblano peppers, and even corn! Having this much variety gives our bodies all of the fuel it needs throughout the day! Each vegetable offers its own unique list of benefits that you can feel great about eating. So the next time you are feeling something different, tasty, and loaded with vegetables, make sure to give this recipe a try!

Key Ingredients for this Chicken & White Bean Chili

• Onion
• Zucchini– our household loves zucchini. It is so mild in flavor that it is great to toss into soups and chili. Zucchini is high in fiber, Vitamins A & C, and a great source of potassium, too.
• Yellow Squash– this squash is great for our bone and teeth health, can help reduce blood pressure, and is also a great source of fiber.
• Poblano Peppers- this pepper is flavorful without being spicy! Like a little spice? Go ahead and toss in a jalapeno!
• Shredded Cooked Chicken- we used rotisserie-style chicken. If you have leftovers you can use that or easily cook some up in the Instant Pot.
• Crushed Tomatoes
• Cannellini Beans
• Corn

How to make this easy Chicken & White Bean Chili

First start by heating the olive oil in a large pot over medium high heat. Then add in the onion and garlic, and cook for about 5 minutes, or until tender.

Next add the zucchini, squash, and poblano pepper and cook for another 5 minutes, or until tender.

Then add in the cooked chicken, tomatoes, beans, corn, chili powder, salt, paprika, pepper and 1 cup of water. Increase the heat to medium-high and bring to a simmer.

Reduce heat to medium-low and cook 30 minutes, stirring occasionally. Serve hot with all of your favorite toppings! Enjoy!

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Chicken and White Bean Chili

We love all kinds of chili and sometimes it is nice to break out of your traditional ground meat & red bean variety. Whether using leftover chicken or a Rotisserie chicken from the deli, this chili can be pulled together quickly for an easy weeknight dinner.

Course Entree & Main Dishes

Keyword chicken, chili, white bean

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 12 servings

Calories 99kcal

Author Trish James

Ingredients

• 1 tablespoon olive oil
• 1 medium sweet onion chopped
• 2 cloves garlic minced
• 1 small zucchini chopped
• 1 small yellow squash chopped
• 2 poblano peppers chopped
• 3 cups shredded cooked chicken
• 2 28 oz. cans crushed tomatoes
• 2 16 oz. cans cannellini beans, drained, rinsed
• 1 cup frozen sweet corn
• 2 tablespoons chili powder
• 1 teaspoon salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon pepper

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium heat. Add onion and garlic, and cook 5 minutes, or until tender. Add zucchini, squash and poblano pepper, and cook 5 minutes, or until tender.
• Add chicken, tomatoes, beans, corn, chili powder, salt, paprika, pepper and 1 cup water. Increase heat to medium-high and bring to a simmer. Reduce heat to medium-low and cook 30 minutes, stirring occasionally.

Nutrition

Calories: 99kcal | Carbohydrates: 6g | Protein: 10g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 26mg | Sodium: 245mg | Potassium: 273mg | Fiber: 2g | Sugar: 2g | Vitamin A: 624IU | Vitamin C: 23mg | Calcium: 20mg | Iron: 1mg

More recipes to try:

Veggie Chili Recipes

Hearty Turkey & Kale Chili

Hearty Vegetable Tortellini Soup

The post Chicken & White Bean Chili appeared first on Healthy Family Project.

Happy February! This month, we celebrate Valentine’s Day and National Heart Month. Did you know a diet rich in fruits and veggies helps prevent heart disease? While you’re at the grocery store, make sure to pick up some of these in-season fruits and veggies.

Knowing what fresh produce items are in season when you head to the grocery store can not only save you money but also means that you’ll be enjoying fruits and veggies at their peak!

Healthy eating doesn’t have to be expensive. Planning meals around in-season fresh produce is one of the easiest ways to save on groceries. Click on each of the listed items for tips on how to pick, prepare and store these seasonal fruits and veggies, along with tasty recipe ideas.

What’s in Season for February:

Asparagus

Known for being green, asparagus also comes in while and purple! A very good source of fiber, folate, and Vitamins A, C, E and K, this veggie is a great one to add to meals. Try asparagus roasted in the oven, on the grill or mixed in with pasta salads, stif-fry and more.

Apples

With so many varieties, apples can easily go sweet or savory and enjoyed as a snack, dessert, on a salad – the possibilities are endless! Check out these 40 Apple Recipes or this handy guide to apple varieties so you know which to use for snacking, cooking or baking.

Avocados

Avocado lovers can rejoice – this favorite food is available year-round! Whether you’re topping toast, swapping in for a healthier dessert (hello, Dark Chocolate Avocado Brownies!) or whipping up a bowl of guacamole, you can pick up avocados in stores all year.

Bananas

This favorite fruit is in season year-round making it easy to eat as a snack or add to smoothies, muffins, pancakes and turn into “nice” cream. Fun fact: the average American eats 28 pounds of bananas per year!

Beets

Beets get a bad rep due to their earthy taste, but roasting them brings out their natural sweetness and makes them perfect for adding to salads, blending into smoothies and more.

Bok Choy

Bok choy is a type of Chinese cabbage with a mild flavor that’s delicious both raw and cooked. While bok choy is usually available year-round, it’s at its peak in colder months. Try it in a stir-fry, salad, soup, or this homemade Instant Pot Chicken Ramen!

Broccoli

This veggie is full of vitamins and nutrients your body needs. Fresh broccoli is available year-round and can be added to almost any meal. Chop and add to a salad or turn into a broccoli slaw, steam or roast for an easy side dish, or toss into pasta salads, stir-fry, cornbread muffins and more.

Brussels Sprouts

Brussels sprouts have made a serious comeback the last few years, and they’re a winter staple. My favorite way to prepare them in by simply tossing in olive oil, salt and pepper and roasting them in the oven, which brings out their natural sweetness. If you weren’t a fan of “stinky” Brussels sprouts as a kid, try them this way!

Cabbage

Cabbage is full of Vitamins K, C and B6, along with a whole list of other nutrients. Look for firm heads of cabbage with crisp leaves and a nice luster. Turn into a delicious coleslaw or roast and add to this Rainbow Buddha Bowl for a fun dinner.

Carrots

Carrots aren’t just for Bugs Bunny! This kid-favorite veggie can simply be served with a side of ranch for dipping, roasted (bringing out a natural sweetness), steamed, or shredded and added to muffins, soups, mac n cheese, meatballs and more.

Cauliflower

Talk about a comeback veggie! Cauliflower is taking the culinary world by storm and popping up in everything from pizza crust to fried rice. This versatile veggie can be used to make pesto, added to mashed potatoes for a lighter dish, turned into savory waffles or used to replace rice in classic casseroles.

Celery

This crunchy veggie is best known by kids as the base of Ants on a Log, but can also be used in many different ways to add flavor and texture to dishes. Chop and add to a potato salad, use as a base for soups, add crunch to salads and more.

Citrus

Fruits in season in February include blood oranges, lemons, and other citrus fruits. Fresh citrus like tangerines and mandarins are in season, too! As an excellent source of Vitamin C, citrus can help keep those pesky colds away, or try your hand at one of these 16 Kid-Friendly Citrus Recipes!

Greens

Fresh greens like kale, spinach, lettuce, and many others are the basis for so many tasty recipes like salads or for pumping up nutrition in smoothies, soups, casseroles, pasta dishes and more.

Kiwi

This little brown fruit was named after New Zealand’s national bird, the kiwi. Fuzzy and brown on the outside, bright green or yellow on the inside, this fruit adds color to any dish. Make these Fruity Pita Sandwiches or toss in a fruit salad for family gatherings.

Leeks

Leeks have a mild, onion-like taste and are related to onions, garlic, shallots and chives. Make sure to thoroughly rinse leeks and pay fry with a paper towel before consuming. You can roast them, add them to a salad, use as a garnish for soups, add to casseroles and much more.

Lemons & Limes

Both lemons and limes are in season year-round, but the peak month for this produce is February. They are great for adding flavor to dishes. Juice and use for a fresh, homemade salad dressing or fresh seasoning for chicken, fish, or veggies!

Mango

Look for fresh mangos that give slightly with squeezed gently, these ones will be ripe and ready to eat! Keep unripe mango stored on the counter until ripe. Blend into these smoothie popsicles, added to a tangy stir fry, or enjoyed in a fresh salad.

Mushrooms

Did you know Mushrooms are the only natural food source of Vitamin D? Mushrooms are so versatile, you can blend and add to tacos or burgers, used as a base for these Pizza Stuffed Mushrooms or added to easy weeknight dinners like this Asian Chicken Stir Fry.

Parsnips

Parsnips are a root veggie, closely related to the carrots. In fact, they look just like pale carrots! We love to roast them to bring out their natural sweetness, but they can also be pureed for a delicious alternative to mashed potatoes.

Pears

Pears come in over 3,000 varieties! When selecting pears at the store, remember to Check the Neck. Apply gentle pressure to the neck of the pear with your thumb. If it yields, it’s ripe! Great for snacking, desserts, smoothies and more.

Pomegranates

Pomegranates are rich in antioxidants. While they may look difficult to seed, it’s actually fairly easy to do (watch here). The arils are perfect for snacking, adding to salads or dressing up avocado toast!

Potatoes

With more than 600 types of potatoes sold in the US, the possibilities are endless. While potatoes sometimes get a bad rep, skin-on potatoes are full of Vitamin C, potassium and Vitamin B6. Whether you’re looking for healthy ways to top a baked potato, different ways to season roasted potatoes or just healthy potato recipes, we’ve got you covered.

Rutabagas

You may not be too familiar with this root veggie, but don’t let that scare you! Like most root veggies, they’re delicious roasted. Check out this post to see how easy they are to roast + grab a few yummy recipe ideas.

Strawberries

Florida strawberry season is in full swing! This favorite fruit has endless possibilities beyond just snacking. Blend into muffins, make the perfect smoothie, add to a delicious fruit salsa or top off your pancakes.

Sweet Onions

Onions are a staple in our kitchen and we use them in multiple meals each week. While I still haven’t mastered cutting onions without crying, we can’t deny they’re essential to adding flavor to everything from soups and chili to meatballs and breakfast burritos.

Turnips

Turnips are a member of the cabbage family and are high in Vitamins B & C. They have a slightly bitter taste so pair it up with a sweet vegetable or meat dish like sweet potatoes, onions or glazed pork. Check out a few tasty recipe ideas here.

Winter Squash

Winter squash, like acorn squash, butternut squash and spaghetti squash, are all in peak season. We love to roast winter squashes to bring out their natural sweetness. You can also chop and saute for a delicious one-pot meal, or use spaghetti squash as a delicious pasta substitute.

The post What’s in Season for February? appeared first on Healthy Family Project.

Savor the perfect blend of flavors in our deliciously unique Roasted Butternut Squash recipe. Indulge in the rich and sweet notes of butternut squash, complemented by the crunch of pecans and the savory elegance of blue cheese. Elevate your culinary experience with this delectable side dish! This partnership with Marie’s has donated 8,100 meals to those in need. While the post is sponsored by Marie’s, our love for giving back to the community and this recipe is our own!

If you are looking for a delicious and elegant fall side dish you can’t go wrong with this roasted butternut squash with pecans and blue cheese. This side dish looks and tastes amazing and it’s easy to make too. It’s perfect for a weeknight side dish, but it wouldn’t be out of place on your holiday tables either. 

Butternut squash is abundant this time of year and it is so delicious and good for you too. Butternut squash is high in fiber and low in calories, it is also packed with vitamins, minerals, and antioxidants. These vitamins and minerals can give your immune system a boost, lower blood pressure, and help to regulate blood sugar. 

Adding more of this tasty fruit, that’s right, butternut squash is a fruit , not a vegetable, to your diet is a no brainer! Don’t believe it’s a fruit? It is! Butternut squash is considered a fruit because it develops from the ovary of a flower and contains seeds. While culinary classification often categorizes it as a vegetable due to its savory flavor and common use in savory dishes, but it is indeed a fruit.

To make this delicious dish you will need butternut squash, pecans, blue cheese dressing, olive oil spray, and fresh thyme. You can add blue cheese crumbles if desired. Cutting the squash is the most difficult part of this recipe. If you aren’t comfortable cutting the squash you can buy  butternut squash pieces in the produce section of your supermarket. 

How to make Roasted Butternut Squash with Blue Cheese and Pecans

Roast your prepared butternut squash with the fresh thyme in a 425 degree oven for 30 to 45 minutes or until it is fork tender. Place the cooked squash in a serving bowl and drizzle on your favorite blue cheese dressing, sprinkle on pecans and thyme, and add additional blue cheese crumbles if desired. Serve and enjoy!

Marie’s Chunky Blue Cheese dressing is the ingredient that really brings all of the flavors together in this recipe and makes it “pop”. Many people think that blue cheese dressing is only for dipping your hot wings into, and while that is a tasty option, there are others too!

No pecans on hand? Try walnuts or roasted pumpkin seeds instead. Using roasted pumpkin seeds would make this a nut-free recipe.

How do you store roasted butternut squash leftovers?

If you have leftovers of this tasty dish, we suggest letting it cool down before storing it in an airtight container in the refrigerator for up to five days. As a leftover option, you can add it on top of a spinach salad… So good!

While you can freeze roasted butternut squash you should know that it will change the texture of the squash but the flavor is still there. If you have previously cooked frozen butternut squash it would be best to use it in soups or casseroles. 

How do you reheat roasted butternut squash with blue cheese and pecans?

You can eat this dish cold, and it will taste amazing, but if you want to heat it up you can. Reheat your squash on a parchment lined baking sheet at 300 degrees for ten minutes or until warmed through.  You can also toss it in the microwave for 15-30 seconds.

Can you make this dish ahead of time? 

If you are serving this delicious side dish for the holidays you may be looking for some shortcuts so that everything doesn’t have to be the day of.

Here are a couple of different ways that you can prepare this dish in advance: 

The first is to simply cut the squash into pieces up to three days ahead of time. Store your cubes in an airtight container in the fridge until you are ready to cook them. 

You can also roast the squash a day in advance and then cool it down and refrigerate it in an airtight container. The day you plan to serve it you can reheat the squash in the oven or air fryer and add the blue cheese dressing and pecan toppings.

How do you know when butternut squash is done? 

When the butternut squash is done it will pierce easily with a fork and be soft. Raw butternut squash pieces are very firm to the touch, and can’t be pierced with a fork.  

Do you have to peel butternut squash before roasting it?

I didn’t in this recipe! You can though…and I definitely have before. Leaving the skin on did not make it tough or change the flavor profile, it did make the prep work even easier 😉

Ways to use blue cheese dressing

This recipe calls for 4 tablespoons of Marie’s Chunky Blue Cheese Dressing, so that means you are going to have some leftover! So I wanted a few more ways to use blue cheese dressing this holiday season and beyond.

• Drizzle some over your favorite bruschetta recipe and serve it as an appetizer.
• Toss shaved Brussels sprouts with a few spoonfuls for a surprising but tasty side dish.
• Add it to your favorite salads.
• You can use blue cheese dressing for dipping vegetables, pretzels, or pita chips.

There are lots of delicious ways to use blue cheese dressing in your kitchen. 

Whether you serve this butternut squash with blue cheese and pecans for a Meatless Monday dinner, or it finds a way to your holiday table, your friends and family are sure to love it. It is a beautiful and delicious way to use produce that is in season right now. 

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Roasted Butternut Squash Delight: Pecans and Blue Cheese Perfection

Indulge in the rich and sweet notes of butternut squash, complemented by the crunch of pecans and the savory elegance of blue cheese. Elevate your culinary experience with this delectable side dish!

Course 5 ingredients or less, Christmas, Side Dish, Sides, Thanksgiving

Cuisine American

Keyword butternut squash, christmas, side dish, side dishes, sides, thanksgiving

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 8

Calories 160kcal

Author Tracy Shaw

Equipment

• 2 Baking Sheet

Ingredients

• 4 lbs butternut squash
• Olive oil spray
• 10 stalks fresh thyme
• ½ cup pecans
• 4 tablespoons Marie’s Chunky Blue Cheese Dressing
• 2 tablespoons blue cheese crumbles if desired

Get Recipe Ingredients

Instructions

• Preheat the oven to 425℉.
• Cut the squash, leaving the skin on, and scoop out the seeds, then cut into 1-inch cubes.
• Spray baking sheet with olive oil spray, add the butternut squash, spray with olive oil spray, sprinkle with salt and pepper. *You may need 2 baking sheets.
• Add thyme sprigs.
• Roast in the oven for approximately 45 minutes or until tender.
• Once done, add the butternut squash to a serving bowl, drizzle on the blue cheese dressing, sprinkle on pecans, thyme and blue cheese crumbles.

Nutrition

Calories: 160kcal | Carbohydrates: 28g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 1mg | Sodium: 69mg | Potassium: 836mg | Fiber: 5g | Sugar: 5g | Vitamin A: 24185IU | Vitamin C: 50mg | Calcium: 134mg | Iron: 2mg

The post Delicious Roasted Butternut Squash with Blue Cheese and Pecans: A Flavorful Holiday Side Dish appeared first on Healthy Family Project.

This easy one pot homemade alphabet vegetable soup is loaded with nutrients thanks to all those fresh veggies. Prepped in just 10 minutes this healthy soup recipe is perfect for an easy weeknight meal or lunchbox idea.

There is just something about a nice bowl of soup that warms you up from the inside out. And when you add in all those fresh veggies, you are making a healthy meal for you and your family! The addition of the alphabet pasta make this healthy soup recipe one that will make your kiddos smile. Keep your little ones warm in the wintertime with this healthy and hearty Alphabet Vegetable Soup. Kids will have fun spelling out words with the pasta letters and trying out a variety of veggies!

A good bowl of soup is like a big hug during colder months. This is also the time of year people tend to catch colds, so loading up on lots of fruits and veggies is a great way to keep your immune system going strong.

Nutrition Tip: Vegetables provide your body with vitamins A and C, which help fight illness and promote healing.

Key Ingredients

• Vegetable broth
• Alphabet pasta
• Veggies – and lots of them!

This soup comes together in one pot and is packed with carrots, kale, green beans, potatoes, RealSweet® sweet onions and tomatoes. Pump up the protein by adding your favorite beans. You can also easily swap out veggies with your favorites or whatever you have on hand.

Protein-Filled Additions

• Shredded chicken, if you have any leftover rotisserie chicken in the refrigerator, it would be great in this soup!
• Ground Beef
• Ground Turkey

Don’t think that you can only make soup in the winter months! This yummy alphabet vegetable soup is good all year round and makes for a nutritious non-sandwich lunch idea for the kiddos (and us parents!). Just make sure you have a good thermos so that the soup stays warm until lunch.

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Alphabet Vegetable Soup

Keep your little ones warm in the winter time with this healthy and hearty Alphabet Soup.

Course Lunchbox Ideas, Soup

Keyword healthy lunch, Power Your Lunchbox, soup, vegetable

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Calories 132kcal

Author Amber Gray

Equipment

• Thermos
• Cast Iron Dutch Oven
• Instant Pot

Ingredients

• 1 tablespoon olive oil
• 8 ounces green beans chopped
• 3 carrots diced
• 2 cups baby kale
• 1 russet potato peeled, diced
• 1/2 medium RealSweet® sweet onion finely chopped
• 2 quarts low-sodium vegetable broth
• 1 14 oz. can no-salt-added diced tomatoes
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1 cup uncooked alphabet pasta

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Instructions

Stovetop Directions:

• Heat oil in large pot over medium heat. Add green beans, carrots, kale, potatoes and onion, and cook 5 minutes, or until softened. Add broth, tomatoes, salt, pepper and garlic powder. Bring to a boil, reduce heat to low and simmer, covered, 20 minutes. Stir in pasta and cook 10 minutes, or until cooked.

Instant Pot Directions:

• Add green beans, carrots, kale, potatoes, onion, broth, tomatoes, salt, pepper and garlic powder to Instant Pot. Stir, cover with lid and set valve to sealing.
• Set to pressure cook on high 5 minutes. Once done, quick release steam. Remove lid.
• Stir in pasta. Press saute and cook 5 minutes, or until pasta is cooked.
  

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Nutrition

Calories: 132kcal | Carbohydrates: 25g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 318mg | Potassium: 383mg | Fiber: 3g | Sugar: 5g | Vitamin A: 5692IU | Vitamin C: 27mg | Calcium: 54mg | Iron: 1mg

The post Alphabet Vegetable Soup appeared first on Healthy Family Project.

Tomato soup and grilled cheese is a classic, kid-friendly comfort food. Skip the sodium-packed canned soup and make this easy, homemade recipe packed with veggies! This Tomato Soup & Baked Mini Grilled Cheese will be your new go-to bowl of soup and a cheesy sandwich.

I don’t know about you but I grew up on grilled cheese dipped in tomato soup. Well, it is a classic one that I want to share with my kids, but I would prefer not to buy canned soups since they are loaded with salt. They are okay for a quick lunch but I knew I had to try my hand at a homemade version. And a healthier one at that. This homemade Tomato Soup & Baked Mini Grilled Cheese turned out so delicious and each and every one of my family members enjoyed it. The whole pot of soup was gone! So this is now on our menu for the colder months on a regular basis.

I had never made tomato soup from scratch before, and now that I have I am excited to make it more often. Fresh tomatoes, onions, and celery cook together to make this comfort soup. Really it is pretty simple with the help of a blender or food processor. Think the kids won’t try it? Just wait until they take a spoonful. You can also pack this up in their Thermos for a hot lunch during the school year, too!

Key Ingredients for this Tomato Soup & Baked Mini Grilled Cheese

• Beef Steak tomatoes
• Celery
• Onion
• Vegetable Broth
• Basil
• Whole Wheat Bread
• Low Fat Cheddar Cheese

What we love about tomatoes

As the base to many recipes, tomatoes are wonderful to cook with. Better yet? Absolutely loaded with awesome benefits. They are high in lycopene which is great for our skin. Tomatoes help maintain strong bones, can help lower bad cholesterol, and can help prevent certain cancers. They are even great for our heart health. Of course, that is just to name a few! So whatever variety you like, try to enjoy them more in your cooking and recipes!

How to make homemade Tomato Soup from Scratch

First combine the onion, celery, tomatoes and tomato paste in a food processor or blender and blend until smooth.

Then add the vegetable mixture, vegetable broth, salt and pepper in to large pot. Bring the soup to a boil over high heat. Then reduce to a simmer and cook, stirring occasionally for about 10 minutes.

Ladle into bowls and top each bowl with a sprinkle of basil.

For the Baked Mini Grilled Cheese Sandwiches

Butter one side of each slice of bread. Place two slices, butter-side-down, on parchment-lined baking sheet. Top with cheese and other slice of bread, butter side up.

Bake 5-10 minutes, or until browned and cheese is melted.

Serve with the soup and enjoy!

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Tomato Soup & Baked Mini Grilled Cheese

This easy scratch made tomato soup is comfort food at its finest and loaded with vegetables. Served up with some mini baked grilled cheese sandwiches.

Course Entree & Main Dishes

Keyword grilled cheese, soup, tomato soup, tomatoes

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 183kcal

Author Amber Gray

Equipment

• food processor or blender

Ingredients

• 1 medium sweet onion quartered
• 2 stalks celery chopped
• 4 Beefsteak tomatoes quartered
• 2 tablespoons tomato paste
• 2 cups low-sodium vegetable broth
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 cup chopped fresh basil
• 4 slices whole-wheat bread
• 1 tablespoon unsalted butter
• 2 slices low-fat Cheddar cheese

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Instructions

• Combine onion, celery, tomatoes and tomato paste in food processor or blender and blend until smooth.
• Add vegetable mixture, broth, salt and pepper to large pot. Bring to a boil over high heat. Reduce to a simmer and cook, stirring occasionally, 10 minutes.
• Top each bowl with a sprinkle of basil.
• Preheat oven to 350ºF.
• Butter one side of each slice of bread. Place two slices, butter-side-down, on parchment-lined baking sheet. Top with cheese and other slice of bread, butter side up.
• Bake 5-10 minutes, or until browned and cheese is melted.

Nutrition

Calories: 183kcal | Carbohydrates: 31g | Protein: 8g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 8mg | Sodium: 780mg | Potassium: 1011mg | Fiber: 7g | Sugar: 13g | Vitamin A: 3134IU | Vitamin C: 51mg | Calcium: 81mg | Iron: 2mg

More recipes to try:

Roasted Tomato & Red Pepper Gazpacho

Tomato, Feta & Pesto Puff Pastry Bites

Blackberry Grilled Cheese

The post Tomato Soup & Baked Mini Grilled Cheese appeared first on Healthy Family Project.

We made this One-Pot Chicken Tortilla Soup for a veggie-packed meal for the family. This soup packs a punch with flavor and has less sodium than any canned version. With the cooler months around, we are ready for some new and classic soup recipes at home!

Making soup at home is usually a pretty easy meal to put on the table. And generally, you can pack it up with some extra vegetables that cook down in the broth. One of my favorite soups when we go out to eat is chicken tortilla soup. I wanted to make a pot at home and load it up with some extra vegetables. We like ours with a little kick so I added a jalapeño but of course, you can go without. Then top the soup off with some tortilla chips, avocado, and a squeeze of lime juice for extra flavor.

Key Ingredients for this One-Pot Light Chicken Tortilla Soup

• Chicken Breasts
• Onion
• Red Bell Pepper
• Carrots
• Chicken Broth
• Diced Tomatoes

Health Benefits of Chicken Broth

Chicken and chicken broth is so good for us especially when we are feeling under the weather. Loaded with protein and some fatty acids that can help repair our muscles in our body. The broth is loaded with minerals and vitamins that can help our immune system. It can help us rehydrate and help us feel warm when chilled. And since chicken broth is low in calories, it can help us with weight management, too!

How to Make this Healthy Chicken Tortilla Soup

First start by heating the oil in large pot over medium-high heat. Then add in the onions, the pepper, and the carrots. Let cook for about 3-4 minutes, stirring occasionally, until browned. Add in the chili powder and mix well.

Next add the chicken broth and the tomatoes. Cover the pot and bring to a boil over high heat. Reduce the heat to low and add in the chicken and half of tortilla chips. Simmer 3-4 minutes, or until the chicken is cooked through.

Top soup with the remaining tortilla chips, avocado, and jalapeño (optional).

You can use some leftover chicken or rotisserie-style chicken. Stir it in after you cook the vegetables and make the broth.

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One-Pot Light Chicken Tortilla Soup

Chicken tortilla soup gets a makeover in this lighter, one-pot version. Packed with veggies for tons of flavor and lower in sodium than canned versions. Top with Greek yogurt, fresh lime juice or cilantro for added flavor.

Course Dairy Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 1178kcal

Author Amber Gray

Ingredients

• 1 tablespoon olive oil
• 1/2 large sweet onion chopped
• 1 red bell pepper chopped
• 2 large carrots chopped
• 2 tablespoons chili powder
• 4 cups no-salt-added chicken broth
• 1 28 oz. can no-salt-added diced tomatoes
• 2 boneless skinless chicken breasts, thinly sliced
• 3.5 ounces unsalted corn tortilla chips divided
• 1 avocado chopped
• 1 jalapeño seeded, diced (optional)

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Instructions

• Heat oil in large pot over medium-high heat. Add onion, pepper and carrots, and let cook 3-4 minutes, stirring occasionally, until browned. Add chili powder and mix well.
• Add broth and tomatoes. Cover and bring to a boil over high heat. Reduce to low, add chicken and half of tortilla chips. Simmer 3-4 minutes, or until chicken is cooked through.
• Top soup with remaining tortilla chips, avocado and jalapeno (optional).

Nutrition

Calories: 1178kcal | Carbohydrates: 22g | Protein: 170g | Fat: 42g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 18g | Trans Fat: 1g | Cholesterol: 461mg | Sodium: 539mg | Potassium: 3267mg | Fiber: 5g | Sugar: 4g | Vitamin A: 4883IU | Vitamin C: 34mg | Calcium: 98mg | Iron: 6mg

More recipes to try:

Hearty Vegetable Tortellini Soup

Tomato Soup & Baked Mini Grilled Cheese

Roasted Vegetable Chicken Soup

The post One-Pot Light Chicken Tortilla Soup appeared first on Healthy Family Project.

Full of fresh fruit and bright colors, this winter fruit salad really brings the flavor! Packed with fresh mandarins, kiwi, apples, pears and pomegranate arils, then tossed in a delicious honey lime poppyseed dressing and garnished with fresh mint.

Winter months are usually filled with hearty soups, baked casseroles and comfort foods. Fresh fruit isn’t usually top of mind when there’s a blanket of snow on the ground.

But winter is full of sooo many delicious in-season fruits (and veggies, of course!) that we just can’t forget about them. Citrus, apples, pears, kiwi and more are all in peak season and super affordable this time of year.

For this winter fruit salad, we’re bringing together all those fresh fruits for a nutrient-packed dish that will also satisfy that sweet tooth!

Key Ingredients for this Winter Fruit Salad

• Mandarins – I love the juiciness of fresh mandarins in this recipe, but canned mandarins can also be used. Just look for those packed in 100% juice instead of heavy syrup.
• Kiwi – You definitely want ripe kiwi for this recipe. They should give a little when you apply gentle pressure.
• Apples – I prefer a sweeter apple like Honeycrisp or Gala, but any variety would work.
• Pears – I used Bartlett pears in this recipe, but any variety would work well. Don’t forget to “check the neck” for a good, ripe pear – apply gentle pressure near the stem. It should give slightly to the pressure.
• Pomegranate arils – Seed your own pomegranate (see below) or buy ready-to-eat pomegranate arils from the produce department.
• Lime juice – Fresh squeezed is the way to go. For extra lime flavor, add a little zest to your dressing.
• Honey – Substitute for agave nectar or maple syrup to make this recipe vegan.
• Poppy seeds and Fresh mint for garnish

How to Seed a Pomegranate

1. Score around the middle of the pomegranate, cutting into the skin, but not deep enough to cut into the seeds inside. Using your hands, gently break apart the two sides.
2. Loosen up the sections but pulling them apart where you see the segments.
3. Hold each half over a bowl with the seeds facing down and tap with the skin with a wooden spoon to release the seeds.

How to Make this Fruit Salad

It’s as easy as 1…2…3…

1. Prep your fruit – Peel and chop your fruit and place in a large fruit
2. Mix the dressing – Place honey, lime juice and poppyseeds in a small mason jar and shake, shake, shake.
3. Toss everything together – Pour your dressing over the fruit, toss well and garnish with fresh mint.

Make-Ahead Tips

This fruit salad can definitely be made ahead of time and should keep up to 2-3 days. Here are some quick tips:

• The lime juice in the dressing can help prevent the pears and apples from browning when made the day of.
• You can prep the whole salad a day in advance and leave out the apples and pears. Chop and add prior to serving to prevent browning.
• Peel and segment your mandarins, seed your pomegranate and peel/chop kiwi. Store them in individual containers in the refrigerator up to 3 days ahead of time.
• To prevent sogginess, wait to add your dressing until the day of or you’re ready to serve.

Store leftovers of this fruit salad in an airtight container in the refrigerator for up to 3 days. Or, pack leftovers into freezer-safe ziplock bags or containers to make smoothies later.

Other Fruit-Filled Recipes to Try

• Rainbow Fruit Salad with Honey Citrus Dressing
• Summer Fruit Salad
• Raspberry Walnut Salad
• Easy Fruit Salsa
• Watermelon Salsa

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Winter Fruit Salad

Full of fresh fruit and bright colors, this winter fruit salad really brings the flavor! Packed with fresh mandarins, kiwi, apples, pears and pomegranate arils, then tossed in
a delicious honey lime poppyseed dressing and garnished with fresh mint.

Course Sides

Keyword fruit, healthy, salad, winter

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 8 servings

Author Amber Gray

Equipment

• McCormick Poppy Seeds
• Citrus Juicer

Ingredients

• 3 mandarins peeled, segmented
• 3 kiwi peeled, chopped
• 1 apple chopped
• 1 pear chopped
• ¼ cup pomegranate arils
• 1 lime juiced
• 2 Tbsp. honey
• ½ tsp. poppy seeds
• Fresh mint for garnish

Get Recipe Ingredients

Instructions

• Combine mandarins, kiwi, apples, pears and pomegranate arils in large bowl.
• Mix lime juice, honey and poppy seeds in small bowl. Pour over fruit and mix well.
• Garnish with fresh mint.

The post Winter Fruit Salad appeared first on Healthy Family Project.

Holiday Sugar Rush? Is that really a thing parents worry about with their kids? Yes. But we have tips from a real mom and dietitian, Sally, on how to handle your fears and help kids manage their holiday treats and sugar intake.

We spoke with Sally about how to handle the holiday sugar rush that so many parents seem to fear on our Balancing The Holiday Sugar Rush podcast a few years ago and we are excited that she has some additional tips on how to help kids manage their holiday treats.

December is a month of celebrations, and it can seem like sweets and treats are everywhere during this time. That can feel stressful for a lot of parents. So if you’re wondering how to enjoy the season without feeling anxious that your kids are subsisting mostly on sugar cookies and festive holiday punch, here’s my advice as a dietitian and mom:

Don’t micromanage at parties

I’ve witnessed many parents trailing their kids at gatherings, dictating how many more bites they need to take before they can have dessert or monitoring how many cookies they’re having. It’s stressful for everyone involved!

Kids are actually really good at regulating their intake. Yes, they may eat more party foods when they’re out and about or go for the fudge instead of the veggies on a holiday party buffet. But they’ll go back to their usual routines at home–and the number of meals and snacks at home this month is far greater than the number of parties.

Give occasional free-reign access at home

I know this sounds crazy, so bear with me. This is one of the recommendations from renowned feeding expert Ellyn Satter, RD, who says that periodically allowing children to have as much as they want of sweets and other “forbidden foods” can help them feel more relaxed around these foods and avoid being fixated on them.

I tried this myself one year with Christmas cookies. I set out a tray with all the cookies we had, plus a plate of fruit and cheese, when my son and his friend were home after school. To my delight (and yes, surprise), they each had a few cookies, some fruit and cheese, and then headed off to play. It was no big deal. When children know they can have these foods, they don’t need to feel desperate to get them–or overeat, sneak, or hide them when they do get access to them.

Serve regular meals and snacks

This is all easier to do if kids are getting regular meals and snacks with the usual, healthy foods you serve. As a mom, I know I feel a better sense of balance when our usual habits are in place most days. Have fresh fruit on the counter where it’s easy to see and grab and set out a veggie tray in the afternoon.

It’s also okay to talk to your kids about balance. For instance, if they’re asking for sweets on the day of a party, it’s reasonable to tell them that they’re going to a get-together later and they’ll have the chance to have desserts there. And just as you might tend to gravitate toward lighter meals after a season of heavier foods, your kids may feel the same way.

In the meantime, enjoy the season, being with people you love–and all of the special foods it involves!

Looking for some holiday treats that are naturally sweet?

• Strawberry Christmas Tree
• Kiwi Christmas Tree Platter
• Holiday Watermelon Snack Board
• 5 Ingredient Or Less Holiday Snacks

The post Tips On How To Help Kids Manage Their Holiday Treats From A Dietitian appeared first on Healthy Family Project.