Integrative Nutrition Recipes

A Modern Casserole = Fresh and Delicious

This just in – casseroles don’t have to be ‘blah’! This modern and fresh casserole, made with simple whole food ingredients instead of gloppy canned soup and gummy noodles, is an easy and tasty one-dish meal your whole family will love. It’s made with spiralized sweet potatoes, black beans, taco-seasoned ground turkey, and fresh vegetables, all topped with melty cheese. It reheats well and tastes awesome with toppings like fresh cilantro, sour cream or plain Greek yogurt, jalapeno slices, or even a squeeze of fresh lime juice. If you think casseroles have to be a chore to eat, think again. This recipe is sure to become a part of your regular repertoire.

Meal Prep Tips to Put Your Nutrition on Autopilot

This recipe is well-suited to meal prepping, or making your food in advance. Most people who meal prep make food for 3-5 days all in one go (usually prepping on the weekend for the workweek ahead). You can prep all three daily meals or just one, such as lunches for when you’ll be away from home. Many of the recipes here on Integrative Nutrition’s blog will work well for meal preps – anything that freezes or reheats well and tastes good after a few days is the best option (typically casseroles or one-dish meals, baked goods, and crockpot dishes fit the bill). Give meal prepping a try for yourself and put your nutrition on autopilot with this simple guide based on recipes available here on our blog:

Breakfasts: Mini Vegetarian Broccoli Frittatas

These protein-packed egg bites are great on their own for a low-carb breakfast, or add a piece of sprouted toast or fruit if you need more carbs in the morning.

Lunches: Sweet Potato Noodle Taco Turkey Bake

Divide this casserole between five Tupperware containers and add a handful of baby carrots and a handful of fresh greens to each container to round out your lunches.

Snacks: Peanut Butter Chocolate Chip Protein Balls

Pair two of these delicious protein balls with an apple for an indulgent and satiating afternoon snack.

Dinners: Vegan Curry Veggie Balls

Enjoy a plant-based meal each day with these savory vegan “meat” balls. Add quinoa and roasted veggies for a complete meal.

Game Plan:

1. Prep the taco turkey bake and the veggie balls and place them both in the oven (the turkey bake can cook at 375º – just bake for 5 minutes less).
2. While they’re in the oven, prep veggies for roasting and make the frittatas. Put both in the oven after the turkey bake and veggie balls are done.
3. Make quinoa on the stovetop and prepare the protein balls.
4. Let everything cool, then divide it up amongst Tupperware containers. Admire your work, and eat healthy all week!

Sweet Potato Noodle Taco Turkey Bake (Serves 5)

1 medium onion, peeled and diced

6 mini sweet peppers, seeded and diced

1 lb. taco-seasoned ground turkey (if you can’t find this product, you can use 1 lb. plain ground turkey and 1 all-natural taco seasoning packet)

2 medium sweet potatoes, peeled and processed with a spiralizer set to the smallest noodle blade

1 can low sodium black beans, rinsed and drained

1 can diced tomatoes with green chiles (such as Rotel) – don’t drain these

½ cup shredded cheddar cheese

Directions:

1. Preheat oven to 350º F and spray a 9” x 13” pan generously with olive oil baking spray.
2. In a large nonstick saucepan over high heat, brown turkey, onions, and peppers, stirring frequently and breaking the meat up as you go. When turkey is cooked through, stir in black beans and tomatoes.
3. Place spiralized sweet potatoes in the bottom of the prepared pan, spreading them into an even layer. Spoon turkey mixture overtop.
4. Bake casserole for 30 minutes, or until sweet potatoes are tender and have begun to brown in some places. Sprinkle cheese over casserole and bake for 5 more minutes, or until cheese is melted. Eat warm. Store any leftovers in an airtight container in the refrigerator for up to a week.

Recipe Notes:

• Feel free to substitute lean ground beef for the turkey if you prefer.
• Spiralized butternut squash or white potatoes can be used in lieu of sweet potatoes for a different flavor option.
• You can also use pinto beans instead of black beans and/or replace the canned tomatoes with green chiles with about 2/3 cup of your favorite salsa. Make this recipe your own!

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