On my quest to be ever more prepared and organized with meals, I’m so thankful that my friend and dietitian colleague Toby Amidor has written the COOLEST book: The Healthy Meal Prep Cookbook. I’m kind of a grab and go person and I do much better when I make breakfast the night before, pack leftovers for lunch and make a shopping list for the week. Living a busy lifestyle can sometimes equal living a more unhealthy one but it doesn’t have to if you prepare ahead. One of my nutrition mentors told me long ago when I was a student that nutrition is both a science and an art. Well, so is meal prepping.
In her new cookbook, Toby provides practical and simple meal prep solutions with easy-to-follow instructions including grocery lists and equipment, information on healthy eating, and how to appropriately store prepped food. Folks are forever asking dietitians for meal plans so here you go! Toby created three flexible 2-week meal plans in The Healthy Meal Prep Cookbook and includes recipes that are right up my alley like Root Vegetable and Bean Soup, Avo Egg Scramble Wrap, and Farro Tabbouleh – plenty of options for veggies like me as well as recipes with seafood and meat in them.
I made her root vegetable and bean soup today and it was fabulous! I loved how easy and quick it was to make. I’m constantly cooking with beans so I also have some favorite recipes including my Great Northern Bean Soup and Simple Spicy Vegetarian Chili. As we head into fall, I’ll be whipping these up regularly and now I’ve got Toby’s delicious Root Vegetable and Bean Soup in my repertoire, too. Let me know what you think in the comments – would a cookbook like Toby’s be helpful to you?!
Root Vegetable and Bean Soup
- 1 cup packedbaby spinach
- 1 tablespoon olive oil
- 1 medium onion chopped
- 1 medium carrot chopped
- 1 celery stalk chopped
- 1 medium parsnip chopped
- 1 medium turnip chopped
- 1 can low-sodium 15-ounce
- kidney beans drained and rinsed
- 6 cups low-sodium vegetable broth
- 1 tablespoon mirin
- 2 bay leaves
- 1 teaspoon ⁄4freshly ground
- black pepper
- Stack the spinach leaves, roll them up, and then slice into ribbons. Work in batches if needed. In a large pot over medium heat, heat the olive oil until it shimmers. Add the onion, carrot, celery, parsnip, and turnip, and sauté until the onion is translucent, about 4 minutes. Add the
- beans, and stir to combine. Add the vegetable broth, mirin, and bay leaves, and stir to combine. Increase the heat to high and bring the liquid to a boil, then reduce the heat to low, cover the
- pot, and simmer until the beans are tender, about 20 minutes.Remove and discard the bay leaves. Stir in the spinach ribbons and black pepper.
- REFRIGERATE: Store the cold soup in a resealable container for up to 1 week. Reheat in a pot over medium-high heat. Bring the soup to a boil, then reduce the heat to low and simmer for
- 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.
- FREEZE: Store the cooled soup in individual freezer-safe containers or in one large container for up to 2 months. Thaw in the refrigerator overnight. Reheat in a pot over medium-high heat.
- Bring soup to a boil, then reduce the heat to low and simmer for 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.
Protein: 9g; Total Carbs: 38g; Fiber: 10g; Sodium: 477mg
Ginger Hultin,MS, RD, CSO
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