Healthy Freezer Meals | Healthy Family Project

Slow Cooker Shredded Pork Tacos

Amanda Keefer — Tue, 15 Jul 2025 13:00:00 +0000

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest-inspired chopped salad kit. What could be easier?

Nutrition Tip: Muscles cannot be made without the proper fuel! Eating foods containing quality protein is essential for maintaining and increasing muscle mass, which pork happens to be high in.

The great taste of tacos is something that many people enjoy. They love the flavors and the way you can customize them to please just about everyone in your family. When you are looking for a great way to make tacos, but don’t want to put in too much work, you will want to consider our Slow Cooker Shredded Pork Tacos.

Sure, there’s four hours of cooking time – eight if you cook it on low instead of high – but don’t worry – all the work and heavy lifting will be done for you by your slow cooker.

If you’re looking for an easy way to make dinner with minimal effort, a slow cooker is your best friend. Here are three reasons why using a slow cooker is a great idea for busy weeknights.

One of the best things about slow cookers is that they do all the work for you. Just set it and forget it – no need to worry about stirring or checking on the food. This is especially helpful when you’re trying to get dinner ready while also dealing with kids or after a long day at work.

Another plus of slow cookers is that they’re very versatile. You can use them to make a variety of dishes, from stews and soups to pasta and even desserts. And because they cook slowly over a long period of time, the flavors have time to really meld together, resulting in a tastier meal.

That’s why these slow-cooker shredded pork tacos are so awesome. You just need 15 minutes of actual prep time!

Related: Try our Baked Fish Tacos with Watermelon Rind Slaw

Meal Prepping? Slow Cookers Are Your Friend!

Slow cookers make meal prep easy too. You can just throw everything in the pot and let it cook while you do other things. And, cleanup is a breeze since you only have one pot to wash.

Here are some tips for making your slow cooker meals even easier:

-Plan ahead and make enough for leftovers. Then you can just reheat your meal instead of starting from scratch the next day.

-Use frozen vegetables. They cook just as well as fresh veggies and they save you time chopping.

-Make extra sauce or gravy and freeze it in individual portions. That way you always have some on hand to jazz up your leftovers.

Slow Cooker Shredded Pork Tacos Are Filled With Good Stuff!

This meal features bell peppers, sweet onions, pork tenderloin, and a whole lot of flavor. Bell peppers, sweet onions, and pork tenderloin are a match made in heaven, and they come together perfectly in these Slow Cooker Shredded Pork Tacos. The bell peppers add a touch of sweetness and the onions add a touch of savoriness, while the pork tenderloin provides the perfect amount of protein.

And, if that wasn’t enough yummy goodness, it also features chili powder, Italian seasoning, cumin, salt, and pepper, and is topped with a delicious Mexican Fiesta salad kit and avocado. This combination makes for a delicious and hearty meal that is sure to please any crowd.

Slow Cooker Shredded Pork Tacos

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest inspired chopped salad kit. What could be easier?

Course Entree & Main Dishes

Prep Time 15

Cook Time 4

Total Time 4 15

Servings

Calories 333kcal

Author Amber Gray

Ingredients

2 cloves garlic minced
1 bell pepper sliced
1/2 large RealSweet® sweet onion sliced
1 1/2 teaspoon chili powder
1 1/2 teaspoon Italian seasoning
1 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 pound pork tenderloin
8 6-inch whole wheat tortillas, warmed
1/2 bag Eat Smart® Mexican Fiesta chopped salad kit
1 small avocado chopped

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Instructions

Place garlic, peppers and onion in slow cooker.
Combine chili powder, Italian seasoning, cumin, salt and pepper. Coat tenderloin with seasonings. Place on top of onions and peppers in slow cooker. Cook on high 4 hours.
Once pork is finished, shred while in slow cooker and combine with onions and peppers.
Serve pork on tortillas with salad and avocado.

Nutrition

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Banana, Blueberry & Mango Smoothie

Amanda Keefer — Mon, 12 May 2025 21:51:04 +0000

A Banana, Blueberry & Mango Smoothie is the perfect quick breakfast. This smoothie is ready in just a few minutes, making it ideal for those busy mornings or a quick snack. Make morning prep easier by making smoothie packs of the fruit for easy blending.

Growing up in South Florida, my summers have always been complete with mangoes straight off the tree in my backyard. I’ve become spoiled and can no longer imagine my smoothies without mango chunks. I also love these Mango Banana Smoothie popsicles, so if you have an extra mango or two at the house, be sure to try them too!

Did you know mangoes being “in season” in the U.S. is actually a myth? There are about six different types grown around the country year-round!

Nutrition Tip: Eating bananas can give you enough energy to fuel a workout. The potassium in a banana can also help you stay focused and alert.

Blueberries are rich in antioxidants, so incorporating them into you and your kid’s breakfast can help with morning mental clarity, digestion, and lowering blood pressure.

Mix the iron, calcium, zinc, and magnesium with the potassium in bananas, and you’ve got a nutritious blend in this Banana Blueberry and Mango Smoothie! Mangoes also aid digestion and boost your immune system.

Don’t be afraid of frozen fruit! If you prefer purchasing fresh produce but then want to freeze them, the average shelf life for frozen blueberries and mangoes ranges from 10-12 months, and bananas are good anywhere from 2-3 months.

This is an easy fruit smoothie that is kid-approved!

There’s no denying this nutrient-packed smoothie will fill you up at ANY time of the day. If you’re looking for new smoothie combinations, our Build Your Own Smoothie guide has endless possibilities. Grab the free printable and add to your fridge to discover new smoothie recipes every morning.

Banana, Blueberry & Mango Smoothie

This Banana, Blueberry & Mango Smoothie is the perfect quick breakfast to blend up before school, making morning prep easier.

Course Drinks

Keyword bananas, blueberry, breakfast, mango, smoothie, smoothie recipe

Prep Time 5

Total Time 5

Servings servings

Calories 203kcal

Author Amanda Keefer

Equipment

Ninja Blender

Ingredients

2 cups lowfat vanilla yogurt
2 bananas
1 cup frozen mango chunks
1 cup blueberries
1 cup ice
1/2 cup spinach loosely packed

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Instructions

Add yogurt, bananas, mango, blueberries, ice and spinach to blender. Blend until smooth.

Nutrition

The post Banana, Blueberry & Mango Smoothie appeared first on Healthy Family Project.

Mini Broccoli Cheese Crustless Quiches

Christine Pittman — Sat, 28 Sep 2024 19:18:00 +0000

Looking for an easy breakfast idea that the whole family will love? These Broccoli Cheese Crustless Quiches are it! Ready in 30 minutes, they are healthy, yummy, and great for meal-prep!

These light and fluffy quiches bites are the perfect meal prep breakfast! Packed with veggies, protein and cheesy goodness for a healthy way to start your day.

I use evaporated milk for this recipe, which is milk that has been cooked down to remove some of the water content. You can find it in the canned milk section of your grocery store.

No evaporated milk? No problem, you can sub equal parts whole milk for this recipe and still get that great fluffy texture.

Nutrition Tip: An egg a day, on average, does not increase your risk for heart disease. So make eggs a part of your weekly diet.

My kids love these mini broccoli cheese crustless quiches in their lunchbox too. Who said they were only for breakfast?

Leftover quiche bites can be stored in an airtight container for 3-5 days or wrapped up and stored in the freezer for up to 2 months.

Quiche Flavor Combinations

Broccoli & Cheddar – like this recipe!
Peppers & Onions
Bacon & Avocado
Ham & Spinach
Tomato & Goat Cheese
Mushroom & Swiss
Sausage & Potato
Black Beans, Peppers & Onions – Southwest style!

Broccoli Cheese Crustless Quiches

Who’s says breakfast can only be in the morning? Pack these broccoli cheese quiches in your child’s lunchbox for a fun way to eat mid-day! Leftovers can also be wrapped up and stored in the freezer for up to 2 months.

Course Breakfast, Breakfast & Brunch

Keyword breakfast, brunch, eggs, healthy breakfast

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 167kcal

Author Christine Pittman

Equipment

1 Muffin Tin

Ingredients

3 large eggs
12 oz fat-free evaporated milk 1 can
6 ounces chopped broccoli steamed
1 cup finely grated sharp Cheddar cheese
1/2 teaspoon lemon pepper seasoning
4 mini sweet peppers sliced into 6 rings each

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Instructions

Preheat oven to 350F. Lightly grease nonstick 12-cup muffin pan.
Lightly beat eggs in medium bowl. Add evaporated milk, broccoli, cheddar cheese and lemon pepper seasoning. Stir well.
Divide evenly between muffin cups. Top with 2 pepper rings.
Bake 20-25 minutes, or until knife inserted in center comes out clean. Cool in pan 15 minutes. Run knife around sides to loosen and remove from pan.
Serve immediately or refrigerate up to 3 days.

Video

Nutrition

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Asian Pulled Pork Sliders

Christine Pittman — Tue, 25 Jun 2024 16:05:00 +0000

Entertaining? Tailgating at the game? These pulled pork sliders are full of flavor, healthy veggies and will definitely please a crowd!

Nutrition Tip: Cabbage is a rich source of beta-carotene, so many people turn to cabbage for its ability to prevent macular degeneration and promote good eye health.

Asian Pulled Pork Sliders are the perfect party food! They are so incredibly easy to make. If you choose to make them a main course instead of an appetizer, simply pair them with some homemade chips, a salad or your favorite side dish.

What we love about these Asian Pulled Pork Sliders

These sliders are made with pork that has been cooked until it is tender, and then shredded. The pork is seasoned with a Asian-inspired blend of spices, and then served on whole wheat slider buns with a sweet and tangy cabbage slaw that is so good you could eat it by itself. Your guests will love these delicious sliders!

Let’s take a peek inside these sliders and all the delicious ingredients that are used to make them.

Shredded cabbage: Cabbage is an excellent source of vitamins C and K. It also contains fiber, potassium, and magnesium. Cabbage has many benefits, including helping improve your digestion, detoxing the body, and boosting the body’s immune system.

Red bell pepper: Red bell peppers are an excellent source of vitamins A, C, and B6. They also contain lycopene, which is a powerful antioxidant that has been linked to reduced risk of heart disease and certain types of cancer.

Celery: Great for a low-calorie crunch! And this veggie has been shown to help lower cholesterol levels, reduce inflammation and improve digestion.

Pineapple: There are at least two reasons why you should add pineapple to your Asian pulled pork sliders. First, the sweetness of the pineapple will help to balance out the savory flavors of the pork. Second, the pineapple will add a lovely texture to the dish. Is there anything more delicious than the tropical flavor of pineapple?

All those yummy seasonings: Sesame ginger dressing, Dijon mustard, chili powder and honey – oh my! There are so many delicious flavors in these Asian pulled pork sliders your tastebuds will think there’s a party going on even if it’s just a weeknight dinner!

Can I Make This Dish in a Slow Cooker?

Yes, you can make Asian pulled pork sliders in a slow cooker! Just put the pork in the slow cooker with the seasonings listed in the ingredients list below, and let it cook on low heat all day. Then, just before serving, shred up the pork and add your Asian slaw and serve on the whole wheat mini slider buns, and you’re good to go!

Asian Pulled Pork Sliders

Entertaining? Tailgating at the game? These pulled pork sliders are full of flavor, healthy veggies and will definitely please a crowd!

Course Entree & Main Dishes

Keyword appetizer, coleslaw, healthy lunch, healthy recipe, healthy snack, pineapple, pork, sliders, tailgating

Cook Time 40

Total Time 40

Servings servings

Calories 456kcal

Author Christine Pittman

Ingredients

2 cups shredded cabbage
1 red bell pepper seeded, sliced
2 ribs celery chopped
1 cup chopped pineapple
3 tablespoons sesame ginger dressing
1 tablespoon Dijon mustard
1 teaspoon vegetable oil
1/2 sweet onion chopped
1/4 teaspoon salt
2 teaspoons chili powder
1 cup unsalted chicken broth
2 tablespoons lime juice
2 tablespoons honey
1 pound pork tenderloin cut into 4 pieces
1/2 cup ketchup
12 whole wheat slider buns

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Instructions

Combine cabbage, peppers, celery, pineapple, salad dressing and mustard in medium bowl. Cover and refrigerate.
Heat oil in large saucepot over medium heat; add onion and cook 2-3 minutes, or until softened. Stir in salt, chili powder, chicken broth, lime juice and honey. Add pork tenderloin; increase heat to high and bring to a boil. Reduce heat to low, cover and simmer 20 minutes, or until internal temperature reaches 145ºF.
Remove pork and let stand 5 minutes before shredding.
Increase heat to medium high; add ketchup and shredded pork.
Top buns with pork and Asian slaw.

Nutrition

More recipes to try:

Slow Cooker Shredded Pork Tacos

Beef & Black Bean Sliders with Baked Zucchini Fries

Citrus Asian Broccoli Slaw

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Broccoli Veggie Nuggets

Jodi Danen, RD — Sat, 18 May 2024 12:00:00 +0000

These bite-sized veggie nuggets are a simple way to get more veggies onto your child’s plate.

If you’re like me, I tend to cut broccoli as close to the florets as possible, so I don’t have to listen to my kids complain about the stalky part of the broccoli, which they don’t care for.

I hate to admit it, but I tend to toss that part of the broccoli away. However, in more recent times, I started freezing leftover veggie scraps to use at a later date in homemade broth.

But now I have another way to utilize this nutritious part of a head of broccoli all without anyone even realizing…

Nutrition Tip: Just a half-cup serving of broccoli has as much vitamin C as half an orange! Broccoli has a bit of calcium and protein in it too.

So, which is healthier – the florets or the stalk?

Answer: Both! All parts are good for you. Broccoli contains vitamin C, potassium, B vitamins, along with calcium and iron, which are contained equally in both parts.

If you plan to use the whole stem on the broccoli, the outside layer should be peeled, removing the fibrous outside layer. Here’s how:

After removing the florets, but off the bottom inch of the stalk.
Use a veggie peeler to remove the outer layer from the stalk. Save those scraps for your homemade veggie stock!

These veggie nuggets taste amazing, come together quickly, and make enough to freeze for later. Serve with your favorite dipping sauce!

This recipe is a great option for picky eaters at home or just adding more veggies to your kids’ diet.

No-Waste Broccoli Veggie Nuggets

These no-waste, bite-sized veggie nuggets are a simple way to get more veggies onto your child’s plate. Don’t discard those broccoli stems! Turn them into these easy veggie nuggets for a treat your kids will love. Grab your favorite dipping sauce and enjoy!

Course Nut Free

Prep Time 15

Cook Time 12

Total Time 27

Servings

Calories 122kcal

Author Amber Gray

Ingredients

1 medium head broccoli stem and florets, chopped
1 cup baby carrots
3 large eggs
1 3/4 cup panko breadcrumbs divided
1/2 cup shredded mozzarella cheese
1 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/2 cup Parmesan cheese divided

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Instructions

Preheat oven to 350F.
Add broccoli and carrots to food processor or blender. Blend until well chopped. Add eggs, 1¼ cups panko, mozzarella cheese, salt, onion powder and garlic powder. Blend until well combined, scraping sides as needed. Stir in ¼ cup panko and ¼ cup Parmesan cheese.
In small bowl, mix 1/4 cup panko and 1/4 cup Parmesan cheese.
Roll batter into small 1-inch balls. Roll in panko blend, coating all sides.
Place veggie balls onto parchment-lined baking sheet. Gently push down to form nuggets.
Bake 10 minutes, flip, and bake an additional 2 minutes, or until browned and cooked through.

Nutrition

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Chicken & White Bean Chili

Trish James — Tue, 20 Feb 2024 00:24:00 +0000

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!

Make sure to PIN IT!

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

Cook Time 30

Total Time 45

Servings 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

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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

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.

Blueberry Avocado Smoothie

Jodi Danen, RD — Thu, 15 Feb 2024 12:00:00 +0000

Start your morning off with a delicious, nutrient-packed smoothie! Avocado provides a uniquely silky smooth texture to this smoothie without an overbearing taste. Plus, avocados are great to kick off the day since they’re high in potassium, fiber, and healthy fat.

Adding flax seeds to your smoothie is a great way to incorporate Omega-3 Fats and fiber into your diet. Feel free to explore other seeds! Chia seeds are also loaded in Omega-3’s and antioxidants. I personally like to add hemp seeds for that extra 10 grams of protein!

Nutrition Tip: Blueberries pack a plant compound called anthocyanins that give the berries their blue hue and may help with memory and learning in kids and grown-ups alike. They’re one of the few fruits native to the U.S.

Make-Ahead Tip: Freeze smoothie packs to quickly add to your blender. Just place all ingredients except milk (or liquid of choice) into a freezer-safe ziptop bag and freeze. When ready to blend, just add to blender with liquid and blend!

Avocado doesn’t really change the flavor of your smoothie, so this is also a nutritious fruit smoothie option for the kids to try!

Other great ways to use avocados!

Avocado toast: Mashing a hass avocado with red wine vinegar, salt, pepper, and garlic powder is my go-to filling breakfast topped with dry roasted edamame or pumpkin seeds.
Hair Mask: If you’ve been dealing with dry/itchy/flakey scalp (we’ve all been there,) an avocado hair mask helps replenish moisture, soothing the scalp and helping hair grow and strengthen. Add a little oil and maybe some lemon, as it’s an antifungal that can help with dandruff.
DIY Facemask: Experiencing dry skin? My favorite DIY facemask is mashed avocado with plain organic yogurt and honey. Avocados give that extra boost of hydration and Vitamin E to help prevent wrinkles.

Blend It Your Way: Customizing Your Blueberry Avocado Smoothie

While the basic Blueberry Avocado Smoothie recipe is delicious on its own, there’s plenty of room for customization to suit your taste preferences or nutritional needs. Try adding a scoop of your favorite protein powder to make this smoothie a more filling breakfast or post-workout snack. For an extra boost of fiber and omega-3 fatty acids, toss in a tablespoon of chia seeds. If you’re a fan of fresh herbs, a few mint leaves can add a refreshing twist to this creamy blend. Don’t be afraid to get creative and experiment with different mix-ins and toppings to make this smoothie truly your own!

Choosing the Right Milk: A Guide to Non-Dairy Options

The Blueberry Avocado Smoothie recipe calls for oat milk, but there are many other non-dairy milk alternatives that can work just as well. Almond milk, cashew milk, and coconut milk are all great options that provide a creamy texture and subtle nutty flavor. If you’re looking to add some extra protein to your smoothie, try using soy milk, which contains about 7 grams of protein per cup. For those with nut allergies, hemp milk is a safe and nutritious choice that’s also rich in omega-3 fatty acids. Ultimately, the best milk for your smoothie will depend on your individual dietary needs and flavor preferences.

The Power Couple: Health Benefits of Blueberries and Avocados

Blueberries and avocados are both nutrient-dense foods that offer a wide range of health benefits. Blueberries are packed with antioxidants, particularly anthocyanins, which give them their vibrant color and have been shown to improve memory, cognitive function, and heart health. Avocados, on the other hand, are an excellent source of healthy monounsaturated fats, fiber, potassium, and vitamins K, C, and B6. Regular consumption of avocados has been linked to better heart health, improved digestion, and even better eye health due to their lutein and zeaxanthin content. By combining these two superfoods in your Blueberry Avocado Smoothie, you’re giving your body a powerful boost of essential nutrients.

Perfecting Your Smoothie’s Consistency: Tips and Tricks

One of the best things about making your own smoothies at home is that you have complete control over the consistency. If you prefer a thicker, spoonable smoothie, start with less milk and gradually add more until you reach your desired texture. For a thinner, more drinkable smoothie, simply add more milk or even a splash of water. If you find that your smoothie is too thin, try adding a few more frozen blueberries or a handful of ice cubes to thicken it up. Keep in mind that the more ripe your avocado is, the creamier your smoothie will be, so be sure to choose avocados that yield to gentle pressure for the best results.

Blueberry Avocado Smoothie

Course Breakfast & Brunch

Prep Time 5

Total Time 5

Servings

Calories 195kcal

Author Jodi Danen, RD

Ingredients

1 cup spinach
2/3 cup frozen blueberries
1/2 avocado
1 tablespoon ground flax seed
1 cup oat milk (or milk of choice)

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Instructions

Add spinach, blueberries, avocado and flax seed to blender. Pour milk on top. Place lid on blender and blend until smooth.

Nutrition

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Alphabet Vegetable Soup

Amanda Keefer — Tue, 19 Sep 2023 20:38:00 +0000

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.

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

Cook Time 35

Total Time 45

Servings servings

Calories 132kcal

Author Amber Gray

Equipment

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.

Video

Nutrition

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Tomato Soup & Baked Mini Grilled Cheese

Amanda Keefer — Sat, 05 Aug 2023 19:03:00 +0000

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

Cook Time 10

Total Time 20

Servings

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

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.

Coconut Lentil Curry Soup

Jodi Danen, RD — Sat, 13 May 2023 12:00:00 +0000

This Coconut Lentil Curry Soup is healthy and delicious! An easy recipe perfect for a weeknight meal and can be a great vegan choice, plus full bonus cooks in just one pot!

This creamy lentil soup is the perfect dish to cozy up and light enough to serve as an easy side dish. Lentils are a great plant-based source of protein. This recipe is both vegan-friendly and cooks in one pot for easy clean-up!

When you think of curry dishes, you probably think hot and spicy but curries come in all types of heat, from mild to extremely spicy. This recipe is on the mild and creamy side, but you can always add a little extra curry paste to spice things up.

Nutrition Tip: Lentils have been eaten for more than 10,000 years! They’re also a sustainable crop because they require little water to grow. Plus every one-half cup serving packs nine grams of fiber (that’s nearly half of what kids need in a day).

This lentil curry is perfect to serve over rice for an easy dinner. Leftovers also reheat well for a quick lunch – curry dishes are like chili or lasagna, they’re always better the next day. Craving more veggies? Add a handful of spinach or cilantro, incorporate extra veggies like peppers, or top with chopped tomatoes.

Not sure your kids will go for international cuisine? Check out Episode 39 of the Healthy Family Project podcast to learn more about raising adventurous eaters.

Looking for an easy meal prep recipe? This is it! Double the recipe for quick and easy meals all week. Or freeze up to 3 months in an airtight container or ziplock bag. Just thaw overnight in the refrigerator and reheat. I always add an extra splash of vegetable stock or water when reheating to keep them creamy and delicious.

Coconut Lentil Curry Soup

The Coconut Lentil Curry Soup is delicious on its own or served over rice. You can also add extra veggies like spinach or peppers to boost the nutrition. It can be stored in the refrigerator for up to a week or in the freezer for longer.

Vegan One Pot Coconut Lentil Curry

This creamy coconut lentil curry is the perfect dish to cozy up to but is also light enough to serve as an easy side dish.

Course Entree & Main Dishes, Soup

Keyword coconut, curry, lentils, one pot, soup, vegan

Prep Time 5

Cook Time 40

Total Time 45

Servings servings

Calories 372kcal

Author Jodi Danen

Equipment

Ingredients

1 tablespoon olive oil
1/2 small sweet onion diced
2 cloves garlic minced
1 tablespoon green curry paste
1 teaspoon curry powder
1/2 teaspoon salt
2 cups low-sodium vegetable broth
2 cups water
1 cup canned coconut milk
1 cup lentils rinsed
1/3 cup fresh cilantro chopped
1/2 lemon juiced

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Instructions

Heat oil in large skillet over medium-high heat. Add onions and cook 3 minutes, or until translucent. Add garlic, green curry paste, curry powder and salt. Stir to combine.
Add broth, water, and coconut milk. Bring to a boil and add lentils. Reduce heat, cover and simmer, stirring occasionally, 30-40 minutes, or until lentils are cooked through.
Stir in cilantro and lemon juice.

Nutrition

The post Coconut Lentil Curry Soup appeared first on Healthy Family Project.