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hearty turkey minestrone soup

I love eating soup all winter long and this turkey minestrone soup is one of my favorites. It’s simple to make, and very forgiving. If you miss an ingredient here or there, it’s still going to taste delicious.

Soup is so healing for a couple different reasons.

First, it’s an easy way to get more bone broth into your body. Homemade is best and cheaper, but there are loads of other off the shelf options that truly are made with real food ingredients, like Kettle and Fire or Epic Artisanal Bone Broth. Bone broth can help reduce inflammation, help with sports recovery, and is always good for our hair, skin and nails due to the high amount of collagen.

Second, soup is often really easy for our body to digest. Since the food is cooked, it’s easier for our digestive system to further break down the food and really use the nutrients present. It’s a gentle way to reintroduce food if you or another family member has been sick with a stomach bug.

healthy turkey minestrone soup recipe Emily Roach

What is Minestrone Soup?

Minestrone tends to be a thick soup of Italian origin, made with vegetables, often with the addition of pasta or rice, sometimes both. Common ingredients include beans, onions, celery, carrots, stock, and tomatoes.

I’ve often called it my “kitchen sink” soup. Everything goes in except the kitchen sink. It’s a great way to clean out your refrigerator and make your meal planning super simple. The turkey minestrone soup recipe also makes a large amount so you can freeze some in individual serving sizes to prep ahead. (I use these glass mason jars and freeze them. Just leave about 2” of space from the top to allow for expansion when frozen.)

Here’s a common list of ingredients you can find in minestrone soup. The key thing is to make it your own, but start with a recipe like the one I share below.

  • cannellini beans
  • chicken stock
  • cabbage
  • potato
  • pasta or rice
  • zucchini
  • carrots
  • plum tomatoes
  • Parmesan cheese

Easy turkey minestrone soup

Winter Comfort Food

The turkey minestrone soup is a spin off of a vegetarian minestrone soup I often make in the late spring months. I find I need more protein and something a little heartier in the cold, winter months of New England. This soup is so good I even ate it for breakfast a few times!

If you love making soup, don’t miss my freebie download here to grab a few more of my favorite soup recipes. Click here for the free printable recipes!

My kids don’t often love soup, but they might have it if I strain out some of the broth. Sometimes it works, and sometimes it doesn’t. It truly depends on the mood they are in, and I can’t control that. And just because they don’t love soup doesn’t mean I’m never going to serve soup. We have to keep reintroducing new things to them, even if they turn their nose up at them. One day, they might just surprise you.

A quick note about finding high quality ground turkey. If I’m in a store, I’ll look for organic, pastured turkey. More often, I’ll order a bunch through Farmers to You and pick it up every other week. This is an awesome option for farm fresh meats and produce if you are in the Massachusetts area.

Turkey Minestrone Soup

Easy turkey minestrone soup

Turkey Minestrone Soup

Simple minestrone soup for a cold, winter's night.
Prep Time: 10 minutes
Cook Time: 1 hour
Course: Soup
Cuisine: American
Keyword: minestrone, soup, turkey
Servings: 4
Author: Emily Roach

Ingredients

  • 1 lb ground turkey organic, pastured
  • 4 tbl olive oil extra virgin
  • 3 carrots diced
  • 3 celery diced
  • 1 yellow onion diced
  • 2 garlic cloves minced
  • 1 tbl sea salt
  • 2 tsp dried basil
  • 2 tsp fresh ground pepper
  • 4 cup chicken bone broth or beef broth
  • 2 cup water
  • 1 can navy beans or cannellini
  • 2 cans diced tomatoes 15 oz jars
  • 1 cup short grain brown rice Lundenburg
  • Pecorino Romano or Parmesan cheese optional

Instructions

  • In a large Dutch Oven or saucepan, add olive oil. Brown the turkey until cooked through.
  • Add the diced vegetables (except garlic) and cook until softened, about 4-6 minutes on medium heat.
  • Add the garlic and cook for about 30 seconds. Next, add in the balance of ingredients through rice.
  • Check the soup midway through. If the rice has absorbed too much water, just add another cup or two of water or bone broth.
  • Sprinkle with Pecorino Romano or Parmesan, or leave out for Whole30/Paleo compliant.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Slow Cooker Turkey Minestrone Soup Directions

Here’s an easy way to make this even easier, and come home to dinner ready to go. You can add everything into the slow cooker once the turkey and veggies are cooked through. Cook on low for 7-8 hours, or high for 4 hours. (I prefer the low and slow option.) You can also cook the ground turkey the night before, and then add everything to the slow cooker in the morning before running out the door. Skip cooking the veggies ahead of time to save even more time in the kitchen.

Turkey Minestrone Soup Recipe

Simple slow cooker turkey chili is a healthy dinner for the whole family. Dairy free, gluten free and full of vegetables, plus a secret ingredient.

This week’s new recipe is part of the From Scratch cookbook developed by my fellow CNE alums, and this Tie-Dye Tropical Turmeric Chia Parfait will knock your socks off!

paleo pumpkin smoothie recipe

As we settle into fall, I find myself craving my paleo pumpkin pie smoothie. It’s like a pumpkin spice latte, without the caffeine jitters and dairy intolerance issues. I made this smoothie for some friends on my tennis team last year and it was a winner!

This liquid nutrition was actually part of an assignment I did for the Academy of Culinary Nutrition. I focused on an autoimmune condition and developed recipes specifically targeted towards nourishing these clients. A key focus for clients with autoimmune disease is to support the immune system, increase anti-inflammatory foods, and improve metabolic function. This smoothie offers a range of nutrients to aid in healing and help increase energy levels.

pumpkin spice smoothie

KEY INGREDIENTS AND NUTRIENTS:

  • Pumpkin: provides a wide range of micronutrients
    • Vitamin A helps vision, immune, and inflammatory systems.
    • One cup of baked winter squash will provide you with approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA), useful for brain health.(1)
    • One cup pumpkin is 20% of DV of Vitamin C. (2)
    • It’s a key food that can help with hormone balance throughout a woman’s menstrual cycle.
  • Hemp Seeds: offers a perfect  3:1 ratio of omega-6 to omega-3
    • Offers a complete protein source of essential fatty acids
    • Great for brain health
  • Bananas: a natural sweetener with benefits:
    • potassium helps prevent muscle aches
    • fibre is easy to digest
    • helps increase energy level with a high amount of B6 (3)

My paleo pumpkin pie smoothie is a great way to start your morning routine, or recharge after a workout. What’s even better is that this smoothie is also kid-approved in my house. Those bananas make it sweet, so feel free to decrease to your taste.

HOW TO MAKE PUMPKIN PUREE

To make homemade pumpkin puree, slice the top off of a pie pumpkin and then cut the pumpkin in half through the middle. Remove the seeds and then cover the pumpkin pieces with some coconut oil and roast for 30 minutes cut side down on a baking sheet in an oven at 400 degrees. Scoop out the insides and reserve pumpkin for smoothies or soup. If you use store bought pumpkin puree, look for the organic version sold in cardboard boxes instead of cans. (See this option here.) The reason to skip the metal can (even BPA free) is to reduce your exposure to metal, which is an issue for women dealing with autoimmune sensitivities.

Learn more about what a health coach can do for you.
Paleo Pumpkin Pie Smoothie

GRAB MY FREE SMOOTHIE EBOOK WITH LOADS MORE SMOOTHIE RECIPES!

Paleo Pumpkin Smoothie Recipe

paleo pumpkin smoothies

Paleo Pumpkin Pie Smoothie

This smoothie is like a guilt-free slice of pumpkin pie! My paleo pumpkin pie smoothie is both dairy free and gluten free.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: pumpkin, smoothie
Servings: 2
Author: Emily Roach

Ingredients

Instructions

  • In a high speed blender, add all ingredients in the order listed.
  • Add a large handful of ice cubes if you prefer an even thicker smoothie.
  • Blend on high till thoroughly combined. Enjoy.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

pumpkin smoothie with cacao nibs

I add cacao nibs to my smoothies to give them a little crunch! Did you know cacao nibs provide you a dose of both iron and magnesium. These two micronutrients are important to replenish during the menstrual phase of a women’s cycle. Give your body some energy and help balance those hormones with a little support from these little bits of chocolate goodness.

You can find my recipe to make homemade almond milk herehomemade vanilla extract here, and my favorite place to get the pumpkin pie spice is Trader Joe’s.

Did you grab your Free Smoothie Guide?

I could talk all day about how just one smoothie a day can help boost your energy, clear up your skin, and help your digestion.

 

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paleo pumpkin pie smoothie ingredients

I hope you enjoy your paleo pumpkin pie smoothie this fall. It’s a great way to nourish you body, and get that pumpkin fix covered.

Sources

  1. By Roasting Them for a Relatively Short Time at a Low Temperature You Can Help Minimize Damage to Their Healthy Oils. Linoleic Acid (the Polyunsaturated Omega-6 Fatty Acid) and Oleic Acid (the Same Monounsaturated Fatty Acid That Is Plentiful in Olive Oil. “Squash, Winter.” Squash, Winter. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.
  2. Ware, Megan, RDN LD. Medical News Today. MediLexicon International, n.d. Web. 01 Nov. 2016.
  3. “Vitamin B6 – Pyridoxine.” Vitamin B6 – Pyridoxine. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.paleo pumpkin pie smoothie (1)

It’s nearly Dr. Seuss’s birthday and how about a serving of Green Eggs and Ham to celebrate! We hosted a fun Dr. Seuss party last year and shared a bunch of our party pictures, including the one for Green Eggs and Ham. Everyone has been asking for the recipe how-to. Here is the easy answer to pull off a cute dessert for the kids. You can also do this with all green for St. Patrick’s day, red and green for Christmas or red and white for Valentine’s day. Have fun baking and include your kids in this easy to make recipe. Dr. Seuss’s birthday is March 2nd and there are lots more party ideas here for home or school.

Dr. Seuss party recipe for Green Eggs and Ham

Dr Seuss party Green Eggs with Ham chocolate pretzel snack

A RECIPE FOR GREEN EGGS AND HAM

A fun dessert for a Dr. Seuss party or another holiday event.
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Snack
Cuisine: American
Keyword: pretzels

Ingredients

  • Waffle pretzels
  • White Chocolate Melting Discs
  • Green Sixlets or Green M&M's

Instructions

  • Preheat oven to 350 degrees.
  • Spread out waffle pretzels in rows on a parchment lined baking sheet.
  • Place one melting chocolate disk on top of each pretzel.
  • Bake in oven for about 1-2 minutes until chocolate is soft. Remove from oven.
  • Quickly place a sixlet (or M&M) into the center of each disk.
  • Let cool at least one hour, or place in refrigerator to cool faster.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Generally you can find most ingredients in your local grocery store, plus the candy at Michaels. I have also had luck ordering the specific colors I need off of Amazon (both affiliate links, no cost to you to support this site {thanks}).

Sixlets Lime Green Candy 1lbWilton White Candy Melts, 12-Ounce

Grab more party ideas here for Dr. Seuss’s birthday fun! 

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Enjoy this recipe collection to get your started on the ketogenic diet.

 

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Healthy Homemade Granola via RandomRecycling.com

We have been making this nutty granola recipe every week for well over a year now. The kids love making it with me and it’s fun to tweak it with different dried fruits and nuts throughout the year. Below is our standard recipe but feel feel to just add in the nuts and dried fruits you have on hand. The honey is the key ingredient as it helps the granola maintain it’s crunchiness.

Photo by Tara Bellucci

Enjoy a little sweet granola with homemade yogurt and you will start the day off on a happy foot.  Once you get the basics down, you can tweak it a bit to your taste.  A little less sweet or a little more nutty, you can alter the recipe to make it your own.  I tend to use a mix of sweeteners depending on how much I have of each in the house.

[amd-zlrecipe-recipe:15]

I love this recipe and serve it with fresh fruit and yogurt. If you want it less clumpy/sticky, you can swap out the honey for maple syrup. I also buy a lot of ingredients in bulk to keep the cost low. The pecans are pricy, but add a lot of flavor.

Enjoy!