dinner Archives - TRUEWELL Health + Wellness

Sauteed Cabbage and Chicken Sausage One-Pan Meal

Cold winter nights call for warm and easy one-pan meals like this Sautéed Cabbage and Chicken Sausage.

Even though I’ve been averse to cabbage for a long time (from having my parents and grandparents tell me to eat some cabbage non-stop growing up), I’ve come back around to it.

Mainly because I know it’s chock-full of needed nutrients for winter and has anti-inflammatory properties. But also because when it’s cooked right, it’s actually really delicious. And that’s exactly what this dish is. Delicious. And easy.

Here’s how to make it:

Step 1: Chop the cabbage

Cabbage almost always has dirt on it, even if it looks clean at first. Make sure you peel the outer few layers and wash all the dirt off really good. (Gritty cabbage is unpleasant cabbage.)

Cut the cabbage into slices, then chop the slices into medium to smallish chunks. (This depends on what your preference is.)

*If you’re prepping this for later in the week, store it in a baggie until the night of.

Step 2: Sautee the cabbage

Next, add the avocado oil to a sautee pan and turn the heat to medium warm. Add the cabbage and salt, and sautee it until it’s on the verge of being soft.

Then add the dijon mustard and lemon juice.

Step 3: Add the sausage

Slice the chicken sausage into chunks or rounds and add it to the pan. Keep stirring until the chicken is warmed through.

Plate and enjoy!

Don’t be afraid to add a spinach or kale salad on the side! 🍃

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Sauteed Cabbage and Chicken Sausage Pan

Print Recipe

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yield: 4 1x
Category: lunch, Main Course

Ingredients

Scale

16 oz chicken sausage (Make sure there's no cheese inside for dairy-free)
1 head purple cabbage (sliced and chopped)
2 TBSP avocado oil
2 tsp lemon juice
1 tsp dijon mustard
1/4 tsp salt

Instructions

Heat a cast-iron skillet over medium heat. Once hot, add the sausage and cook for six to eight minutes, until cooked through. Then remove and set aside.
Add the cabbage wedges to the skillet and cook until browned and slightly charred on both sides, about five minutes total.
In a small bowl, mix together the olive oil, lemon juice, mustard, and salt. Add the sausage and cabbage to plates. Drizzle the dressing over the cabbage and enjoy!

Notes

Per serving:

Fat: 16g

Carbs: 11 g

Fiber: 3 g

Sugar: 5 g

Protein: 23 g

Nutrition

Calories: 279

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide! 👇

Creamy Pumpkin Alfredo with Spaghetti Squash Noodles

If you like alfredo sauce on anything you’ll LOVE this Creamy Pumpkin Alfredo with Spaghetti Squash Noodles!

Honestly, my kids have made an Olympic sport of turning up their noses at dinners I make, then retracting their comments once they taste it.

This is one of those dinners. They loved it.

The thing that’s cool about this recipe, if you’re worried about the pumpkin taste, is that you actually can’t even taste the pumpkin. It makes the sauce a slightly more orange color, but adds a nutritional boost without even affecting the flavor hardly at all.

We like to use it on top of spaghetti squash because the seasonal winter produce is anti-inflammatory goodness that provides tons of fiber and vitamins like A, B6, and C. (All of which are amazing for cold and flu season!)

The pumpkin in the alfredo sauce gives it an additional boost of those nutrients as well. Plus, the healthy fats in the alfredo sauce base are used to absorb alllll that Vitamin A. (Healthy triple whammy!)

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Creamy Pumpkin Alfredo Sauce on Spaghetti Squash Noodles

Print Recipe

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 1x
Category: Main Course

Ingredients

Units Scale

1 spaghetti squash
2 TBSP avocado oil (or butter)
5 tsp minced garlic
1 cup pumpkin puree (canned)
2 1/2 cups heavy cream (organic)
1/2 cup parmesan cheese (organic, grated from the block)

Instructions

Preheat the oven to 350 degrees F. Cut the squash in half lengthwise. Place on a pan covered in foil. Roast for 30-40 minutes.
Remove squash from oven and let cool enough to touch.
Flip halves over, then use a fork to scrape the spaghetti 'noodles' out of the middle into a bowl.
For the sauce (don't make ahead of time, you want this to be made immediately before serving): Heat the avocado oil and garlic over medium heat. Add the pumpkin and cream, stirring. Simmer until lightly thickened, then add the parmesan cheese and stir until combined.
Plate the squash noodles, then top with pumpkin alfredo sauce.
This is also great topped with organic crumbled bacon or grilled chicken.
Enjoy!

Keywords: anti-inflammatory, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide!

Roasted Leek and Cauliflower Soup

Truthfully, in the past I’d never tried leeks–even in something as yummy as this Roasted Leek and Cauliflower Soup.

I’m embarrassed to admit that every time I thought of leeks, I remembered the scene in Bridget Jones’ Diary where she tried to make leek soup and left the blue rubber band in it and the entire soup was blue. 😝 😹

But thankfully I got over it and now absolutely love the taste of leeks! Which is why this soup is so great. It truly embodies the anti-inflammatory winter produce with a warm, creamy, and filling soup.

Try it out, and don’t forget to top it with organic crumbled bacon or even some sharp cheddar and chives!

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Roasted Leek and Cauliflower Soup

Print Recipe

Prep Time: 35 minutes
Cook Time: 20 minutes
Total Time: 55 minutes
Yield: 4 1x
Category: Main Course

Ingredients

Units Scale

1 head cauliflower (About 2 cups chopped)
2 leeks (medium to small)
2 TBSP minced garlic
2 TBSP avocado oil (or melted coconut oil)
1/4 cup almond butter (or cashew)
3 tsp thyme leaves (fresh)
3 cups water
1/8 tsp paprika
1 TBSP lemon juice
1 tsp salt and pepper (to taste)

Instructions

Preheat oven to 350 degrees F. Spread the cauliflower florets and leeks on a baking sheet. Drizzle with 1 TBSP avocado oil and lightly season with salt and pepper.
Roast for 25 minutes, turning pan halfway through. Let it get lightly browned but not burned.
Let cool about 5-10 minutes, then, into a high-powered blender add all the roasted vegetables, almond butter, thyme leaves, lemon juice and half the water (1 1/2 cups).
Blend until pureed, then add the remaining ingredients and pulse a few more times.
Pour into a saucepan and let the soup heat until warmed up completely. Adjust seasonings to taste.
You may add more water or even broth if the soup is too thick.
Top with a dollop of sour cream or organic bacon crumbles. Enjoy

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Low-Carb, nightshade-free, Sugar-Free, Vegan

Like this recipe? Prep it and 5 others with the Anti-Inflammatory Winter Freestyle Meal Prep Guide! 👇

Roasted Brussels Sprouts Caesar Salad with Ground Turkey

Even though brussels sprouts alone are one of my all-time faves for veggies (which is saying something since we never had them growing up!), merging a basic roasted brussels sprouts recipe with the added protein of ground turkey, a spicy crunch of sliced radishes, and topping it off with a caesar flair is an amazingly simple and downright delicious upgrade!

Roasted Brussels Sprouts Caesar Salad with Ground Turkey

Print Recipe

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4 1x
Category: Main Course

Ingredients

Units Scale

1 lb ground turkey (extra lean )
5 cups brussels sprouts (halved)
1/2 cup radishes (sliced)
1/2 cup pumpkin seeds
1/3 cup extra virgin olive oil
3 tsp minced garlic
1/4 cup lemon juice (or 1/2 lemon)
2 TBSP Dijon mustard
1 tsp salt/pepper (to taste)

Instructions

Preheat oven to 400 degrees F.
In a large bowl, toss brussels sprouts with a splash of olive oil and season with salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil.
Place in oven and bake for 30 minutes.
Brown the ground turkey.
Add olive oil, lemon juice mustard, garlic, and salt and pepper to taste into a blender. Blend until creamy.
Once brussels sprouts are finished cooking, remove from oven and let cool a few minutes.
Then place brussels sprouts, turkey, and radish into large mixing bowl. Add dressing and toss well.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, nightshade-free, Sugar-Free

Simple Roasted Tomato Soup (Easy, Vegan + Healthy)

When it comes to easy and nutritious, nothing comes closer than this simple roasted tomato soup. Not only is it full of phytonutrients from tomatoes, onion, and bell peppers, it’s also a great cold-weather comfort food.

Simple Roasted Tomato Soup

Print Recipe

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Yield: 8 1x
Category: Main Course

Ingredients

Units Scale

2 28 oz Canned tomatoes (Italian, San Marzano)
1 yellow onion (loosely chopped)
1 red bell pepper (chopped and de-seeded)
3 TBSP olive oil
1 1/2 tsp salt (to taste)
1 1/2 tsp black pepper (to taste)
3 garlic cloves (chopped)
5 cups low-sodium chicken broth (or vegetable broth for vegan version)
2 TBSP fresh basil (chopped)
2 TBSP fresh parsley (chopped)

Instructions

Drizzle olive oil in large pot over medium-high heat. Add onions and bell pepper and cook until tender.
Add garlic and cook about 5 more minutes.
Pour canned tomatoes into a high-powered blender. Add onion, pepper, and garlic mixture.
Pulse until smooth, then pour back into large pot. Add broth.
Simmer soup about 5 minutes, then add basil and parsley.

Notes

Notes:

Top with organic sour cream or plant-based sour cream (optional).

Add a grilled cheese sandwich with grain-free bread (optional).

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Sugar-Free, Vegan

Creamy Collard Greens Soup

Being from the South, I’ve had my fair share of collard greens as a kid–but never collard greens soup. Well, I’ve had my fair share of adults trying to get me to eat my collard greens as a kid. I was never a huge fan (being more of the ‘addicted to sugar‘ type).

But as an adult? Not only do I know the superpower of greens, I’ve experimented through the years to see what works, what doesn’t, and what I can tolerate in the name of getting needed nutrients and fiber into my body. (Cause my body does so much better when I’m taking care of it this way!)

This Creamy Collard Greens Soup recipe is not only right up there with ‘what works’, but my kids didn’t even know the difference between this and the broccoli-potato soup they regularly order at the steakhouse down the road. (Win for Mama!!)

So technically potatoes aren’t necessarily ‘frowned upon’ in an anti-inflammatory diet (unless you have to avoid nightshades). But what does happen is that they’re such a high-glycemic vegetable that it can raise blood sugar levels. High blood sugar is inflammatory.

That being said, I’ve been able to sub in butternut squash repeatedly on recipes (like this one) and my kids didn’t even know! They thought they were orange-y potatoes!

So without further ado, the collard green soup that my kids think is full of potatoes… (and other greens they think are NOT collards)… 😁

The printable recipe is below, and it’s also featured in our Winter Freestyle Meal Prep session (check it out and get the printable guide!)

Creamy Collard Greens Soup

Print Recipe

Prep Time: 25 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
Yield: 6 1x
Category: Main Course

Ingredients

Units Scale

1 butternut squash
1 yellow onion
1 TBSP garlic (freshly chopped)
4 cups chicken broth (low-sodium)
8 oz collard greens (1 bunch, stemmed and chopped)
2 tsp salt (to taste)
1/2 tsp pepper (to taste)
2 TBSP avocado oil
1 TBSP hot sauce (optional, to taste)
1/2 cup dairy-free sour cream (optional)
5 slices bacon (organic, uncured, (optional!))

Instructions

Preheat oven to 400 degrees F.
Cut butternut squash in half lengthwise and place face down on rimmed baking pan lined with foil. Once oven is preheated, place in oven for 30-40 mimutes, until squash is cooked through.
Stem and chop onions and collard greens.
Heat a large pot on medium high and place avocado oil and onions in the pot. Saute until clear.
Add the collard greens and cook down until tender. Add the garlic and stir often.
When squash is cooked, remove from oven and flip the pieces over. Spoon out seeds and discard.
Spoon out chunks of squash into a high-powered blender. Add the collard mixture.
Blend until super creamy. Pour back into pot.
Simmer on cooktop until time to eat.
Top with dairy-free sour cream. {And if using bacon bits, cook bacon, chop, and sprinkle on top.}
Enjoy!

Keywords: anti-inflammatory, Gluten-Free, nightshade-free, Vegan

Like this recipe? Prep it and 5 others with the Winter Freestyle Meal Prep Guide! 👇

Turkish Red Lentil Soup

When it comes to creamy soups for fall and winter, this Turkish Red Lentil Soup is just the thing to warm you up AND fill you up!

The lentils and rice give a ton of fiber and complex carbs while the tomatoes give a boost of vitamin c and lycopene.

And with a vague mint and spicy note, it’s perfect!

*Serve with gluten-free whole-grain crackers and a dollop of organic sour cream (or dairy-free sour cream) to finish it off!

Turkish Red Lentil Soup

Print Recipe

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Yield: 6 1x
Category: Main Course

Ingredients

Units Scale

2 TBSP olive oil
1/2 onion (diced)
1 clove garlic (minced)
1/4 cup diced tomatoes (canned, drained)
5 cups chicken stock (vegetable for vegan option)
1/2 cup red lentils
1/2 cup basmati rice (or wild or brown)
2 TBSP tomato paste
1 tsp paprika
1/2 tsp red pepper flakes (optional)
1 TBSP mint leaves (dried or fresh)
1/2 tsp salt (to taste)
1/2 tsp black pepper (to taste)

Instructions

Heat olive oil in a large pot over medium-high heat. Cook onion until clear, then add the garlic and cook about 2 minutes.
Add the tomatoes, chicken stock, lentils, rice, tomato paste, paprika, red pepper flakes, and mint. Bring to a boil, then reduce heat to medium-low and cook until the lentils and rice are cooked through (this will take approximately 30 minutes).
Pour entire pot into a high-powered blender and pulse into a puree.
Pour soup back into pot and simmer, adding salt and pepper to taste, until time to serve.

Keywords: anti-inflammatory, Dairy-Free, Gluten-Free, Vegan