Freeze-filled Nutrition
Wintertime is here. The new year is filled with exciting activities, different goals and fresh responsibilities. Long to-do lists and hectic schedules can frazzle the best of us. Freeze time so you can squeeze in healthful, nutritious meals. Literally! Start by becoming best friends with your freezer and see how you can positively impact both your available time and your family’s health.
Why Freeze?
- Reduces total daily cooking time preparing meals.
- Saves money when you buy in bulk and opt not to eat out.
- Helps you eat wholesome, delicious meals.
- Reduces stress.
- Leaves more energy to focus on your kids.
Stock the freezer with:
- Frozen veggies: peas, carrots, edamame, corn, broccoli and spinach.
- Frozen fruits: berries, mango and pineapple.
- Frozen grains: whole wheat rolls, bread, pasta and beans.
- Frozen protein: fish, turkey and chicken breasts, and veggie patties.
Now, put this healthful information into practice by noshing on these two great frozen treats.
Mozzarella-Stuffed Turkey Pesto Meatballs
Cozy on up and snuggle in tight with this warm, savory dinner entrée. Not only will it leave your family’s tummies filled with energy thanks to all the protein, this recipe is also packed with bone-strengthening calcium and vitamin D.
Ingredients
- 14.5-oz. can diced tomatoes, undrained
- 1 lb. ground turkey
- 1 large egg
- 1/2 c. basil pesto
- 1/2 c. Italian breadcrumbs
- 1/4 c. grated parmesan cheese
- 4-5 mozzarella string cheese sticks, cut into 4 pieces each
- 1 c. mozzarella cheese, shredded
Instructions
- Pour diced tomatoes into 9×13 aluminum or disposable baking pan.
- In a large bowl, combine ground turkey, egg, pesto, breadcrumbs and parmesan cheese. Form into 18 meatballs.
- Press one piece of mozzarella cheese inside each meatball and place in baking pan.
- Cover with shredded mozzarella cheese.
- Cover pans with layers of plastic wrap and foil, and freeze for up to three months.
- When ready to eat, uncover and bake at 350°F for 90 minutes. (You can shorten the cooking time by thawing overnight in the refrigerator.)
Instant Strawberry Banana Fro-Yo
I scream, you scream, we all scream ice cream! “Okay, so maybe not ice cream, but it’s the next best dessert my kids truly enjoy eating,” says Theresa, mom of two from Mission. With only all-natural sugars and lots of fiber, you can feel energetic with this healthful treat.
Ingredients
- 2 c. strawberries, frozen, unsweetened
- 3 med. bananas
- 3 T. honey
- 1/2 c. Greek yogurt, plain
- 1 T. lemon juice
Instructions
- Place all ingredients into a blender.
- Blend until smooth, stopping to scrape the sides as needed.
- Serve immediately for a soft-serve texture, or pour into a freezer-safe container with a lid and freeze for 3 to 4 hours before serving.
With a freezer full of tasty food, you can set up right your family’s healthy new year.
Sources:
EatRight.org
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.
Freeze-filled Nutrition
Wintertime is here. The new year is filled with exciting activities, different goals and fresh responsibilities. Long to-do lists and hectic schedules can frazzle the best of us. Freeze time so you can squeeze in healthful, nutritious meals. Literally! Start by becoming best friends with your freezer and see how you can positively impact both your available time and your family’s health.
Why Freeze?
- Reduces total daily cooking time preparing meals.
- Saves money when you buy in bulk and opt not to eat out.
- Helps you eat wholesome, delicious meals.
- Reduces stress.
- Leaves more energy to focus on your kids.
Stock the freezer with:
- Frozen veggies: peas, carrots, edamame, corn, broccoli and spinach.
- Frozen fruits: berries, mango and pineapple.
- Frozen grains: whole wheat rolls, bread, pasta and beans.
- Frozen protein: fish, turkey and chicken breasts, and veggie patties.
Now, put this healthful information into practice by noshing on these two great frozen treats.
Mozzarella-Stuffed Turkey Pesto Meatballs
Cozy on up and snuggle in tight with this warm, savory dinner entrée. Not only will it leave your family’s tummies filled with energy thanks to all the protein, this recipe is also packed with bone-strengthening calcium and vitamin D.
Ingredients
- 14.5-oz. can diced tomatoes, undrained
- 1 lb. ground turkey
- 1 large egg
- 1/2 c. basil pesto
- 1/2 c. Italian breadcrumbs
- 1/4 c. grated parmesan cheese
- 4-5 mozzarella string cheese sticks, cut into 4 pieces each
- 1 c. mozzarella cheese, shredded
Instructions
- Pour diced tomatoes into 9×13 aluminum or disposable baking pan.
- In a large bowl, combine ground turkey, egg, pesto, breadcrumbs and parmesan cheese. Form into 18 meatballs.
- Press one piece of mozzarella cheese inside each meatball and place in baking pan.
- Cover with shredded mozzarella cheese.
- Cover pans with layers of plastic wrap and foil, and freeze for up to three months.
- When ready to eat, uncover and bake at 350°F for 90 minutes. (You can shorten the cooking time by thawing overnight in the refrigerator.)
Instant Strawberry Banana Fro-Yo
I scream, you scream, we all scream ice cream! “Okay, so maybe not ice cream, but it’s the next best dessert my kids truly enjoy eating,” says Theresa, mom of two from Mission. With only all-natural sugars and lots of fiber, you can feel energetic with this healthful treat.
Ingredients
- 2 c. strawberries, frozen, unsweetened
- 3 med. bananas
- 3 T. honey
- 1/2 c. Greek yogurt, plain
- 1 T. lemon juice
Instructions
- Place all ingredients into a blender.
- Blend until smooth, stopping to scrape the sides as needed.
- Serve immediately for a soft-serve texture, or pour into a freezer-safe container with a lid and freeze for 3 to 4 hours before serving.
With a freezer full of tasty food, you can set up right your family’s healthy new year.
Sources:
Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical RD and has been a resident of Olathe since early childhood.