Healthy Freezer Meals for Busy Lives | Kristen Mitteness | Skillshare

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Healthy Freezer Meals for Busy Lives

teacher avatar Kristen Mitteness, Well Fed Kitchen

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

6 Lessons (29m)
    • 1. Welcome!

    • 2. Easy Taco Meat

    • 3. Lamb Feta Meatballs

    • 4. Butternut Squash and Pear Soup

    • 5. Slow Cooker Salsa Chicken

    • 6. Freezing and Reheating Tips

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About This Class

I'm Dr. Kristen Mitteness and this class is part of the Well Fed Kitchen series. We'll be making four delicious, healthy meals that you can whip up in easily to feed the whole family (or meal prep for the week) or freeze for later so you always have good food ready to go.

Bring your appetite and I'll see you in class!

Meet Your Teacher

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Kristen Mitteness

Well Fed Kitchen


Hi! I'm Dr. Kristen Mitteness. Through chiropractic, nutrition and self care, my goal is to not only help you FEEL better, but FUNCTION better... for the rest of your life. Leading a healthy and happy life is not nearly as complicated as you might think. I'm here to help.

Find my food series, Well Fed Kitchen, here on Skillshare!

Find all things chiropractic, health, nutrition and self care over on my website.

Looking for some fitness inspo? My YouTube channel is loaded with 10 minute #NoExcuses workouts you can do anywhere, anytime with minimal or no equipment.

Follow me to be the first to hear when my courses go live. Bring your appetite and I hope to see you in class!

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1. Welcome!: Hi, I'm Dr. Kristin madness. This is your course, o by K. See you later. Healthy freezer meals for busy lives as part of a well-fed kitchen series. Let's get started. All right. In this course we will be making for delicious meals that you can prep ahead of time and then pop into the freezer so you can take them out at any point in time when you need a quick ready to go meal. Your class project will be to make one of the meals we made today and take a picture and share it with us. And look forward to seeing you in class. 2. Easy Taco Meat: The first freezer friendly meal we're going to make is taco meat, easy. Tucker me, this is super easy recipe. You can either look it up quickly for your family or yourself or meal prep it, or you can pick it all up, keep it in the freezer so you can pull it out and have an easy protein source. This can be used for tacos, taco salad, nachos, whatever you would like, what you'll need a couple cloves of garlic. Alternatively, you can use garlic, salt or free strike Ehrlich. Were me one pepper. I like green pepper. You can use whatever color pepper you want. What onion, a pound, beef, some common salt, salsa, and then your fat for frying your veggies. So we're going to start just by chopping the veggies and getting them going on the stove top. Right? As I'm chopping my veggies, I'm just going to cube these onions and let turn my stove tough on to medium high and find my veggies cook best on that. Whatever you're comfortable cooking your veggie site, you can go ahead and do. I'm going to do the whole onion, spend and how much you like veggie. You can either shop up the whole onion or half the onion. And the same goes for the pepper. I liked doing a full on an animal pepper. But some people don't want quite as much badge, so they'll just do half of that, which is totally fine. So while this heats up, I'm going to put the fat in it to melt. I made using lard. But you can use whatever font you want, whether that's coconut oil, butter, hallo, olive oil, whatever you like. So I'm gonna put a big chunk of that and let that melt while I finish trumping message. So I'm going to cook these veggies all the way through before we add the mean. So once the veggies are cooked to your liking, and I like mine just a little bit of it brown. We're going to move those away, free some space. I'm going to pop my ground beef in there. I'm going to break up the gravity for a little bit. Then I'm going to sprinkle it with my spaces. So first one we're gonna do is and you can do as little or as much as you want. And then we're gonna add salt. So now because we're spacing this ourselves, It's not cremate, it doesn't have any Sultanate, Absolutely. So we're going to add enough salt to give it good flavor, but don't forget, the salsa also will have some salt in it so you don't have to oversell it domains. Now that the ground beef is cooked all the way through, I'm going to mix it fully with the voltage given at Mr. I'm going to turn the stove top off. I'm going to grab this soul stuff. And I'm going to add a bout through three-quarters of a cup of self situate. You can do anywhere between half a cup to a full cup of CellCept. I'm going to just complete this big old container. Shake it off in there. I'm going to mix it all together. I'm just mixing the salsa in. And then I'm going to let that cool completely. Before putting it in the freezer. Taco Tuesday, he'll become. 3. Lamb Feta Meatballs: Next up we're doing lamb feta meatballs. So what you'll need for this one is two pounds of the Lamb. You can actually utilize any meat that you want, but I really like the length of these ones. So two kinds of lamp read. I mean, you could also do a white onion, but I really like a red onion. You're going to need about half of the onion, two cloves of garlic, some basil leaves, some feta. I'm using GOP feta. So if you don't do dairy, some people, depending on your dairy sensitivity or dairy allergy, will tolerate goat's milk. Not everybody, but some people. I seem to tolerate it. Okay, So we're going to use some, some go feta for that. This one's already crumbled, but you could crumble your own. One egg, some oregano, some balsamic vinegar, some olive oil, and some salt. First thing we're gonna do is trim the up and down. So we're going to set the oven for 350, let that preheat while we mix everything up. We've got the lamb in a ball. So now I just need to chop my webpage. So we'll start just by chopping the garlic. And then we're going to chop the onion. And we want a shocked is finally as possible, it's just easier to mix them with the meatballs. And this'll be a good enough job of anatomy for these meatballs. And you've got lots of onion there. And then we're going to chop up, is fine, is phospho are Faisal and that smell. So now I'll add dash of oregano. Get two pounds of meat here. So you can go a little bit extra with the spaces. Some salt, a bit of olive oil. You'll want to about one to two tablespoons. Some balsamic vinegar. For this, you'll want about two to three tablespoons. And then our feta. And forget. It's basically as much as you want. It depends how much you love PHET of man, the feta, and here is so good. And we see now right, once we have all the ingredients in the ball, we're going to mix it together with our hands, roll into little balls and put it right into our baking dish and put it into our preheated oven. All right. Our meatballs are rules. We're going to pop it right into the oven. And we're going to set the timer for 25 minutes. And I'll see you in a little bit. All right, let's see how these look. So they're nice and brown, which is what we want to see, that ensures that they're cooked all the way through. Oh, I wish you could smell them. They smell so good. Okay. I'm gonna send them here just to cool off. Once they're all cool, we'll give them a try and then we'll get them prep to go in the freezer. 4. Butternut Squash and Pear Soup: Up next in the lineup is butternut squash soup. Soups are a great thing to remake and keeping your freezer that heat up really well. Their nutrient dense, they're really comforting, especially in the middle of the winter. I like to eat soup all your round. And this is a really great one. The flavor profiles are awesome. So what you'll need is a butternut squash. So I'm using a fresh squash. I actually don't love chopping up butternut squash. It's kinda labor-intensive. But my local grocery store actually sells at frozen. So you could totally just by Vega frozen butternut squash. Honestly, it might even be less expensive, worth it, worth the time, and the money. You'll need one onion, two pairs. Obviously the riper, the pair that better the flavor. So try to get yourself a couple of nice rape pairs. You'll need bone broth. I like making my own bone broth, so I'm going to use that. You can also use store-bought Bo Brock or just water. If you want to do that, you will need one can of coconut milk, some salt, some cinnamon. So you'll really want to sit them in the other two spaces. I'm going to use our nutmeg cloves. Those are optional. If you don't have those laying around, don't feel like you need to go and get them. But they do add a little bit of extra flavor to the soup. And then you'll need a fat of choice. I'm going to use lard for this. I much prefer using either large or tallow when I'm cooking. I really like the nutrient profile of animal fats and I like how stable they are at room temperature. The other options you could use are something like coconut oil. Oil. But my go-to is typically large. So we're going to be using that. First thing I'm gonna do is chalk the onions and then put it, It's a big soup bowl or soup. Cox, I guess we want to cook the onion first, get it nice and translucent wall that is cooking. I will chop up the butternut squash and the pair. So I'm just going to put those to the side for now. And we'll chop up the onion foo. And before I forget, I'm going to put the stove top onto medium high. But that heat up while I'm shopping my onion. And now once the fat is melted and it's hot enough in all of my onions are chopped. I'm going to put that right into the pots. And we will cook this and tell the onions are nice and translucency. You're cooking it. We're going to start shopping. Or butternut squash. And our cares. I'm sure that there's a really easy way to talk with butternut squash, but we've got to do them here too. If cups and excellent Check my real name. So these are ready to go on and I'm gonna put that in before I saw the pairs. So you don't have to worry too much about the size of the butternut squash. Q, because we're going to puree it all at the end. So he is swamp and that's the code for it. That is your best since then. And now, we'll chops appears as a whole. All right, so now we are going to add the pairs to the class. We're going to give that as SSR. Then we're going to add just enough bone broth, cover everything in the pot. I wanted to simmer in the bone broth. If you're using water instead, you can do the same thing, just cover it with water, but I really like the flavor of bone broth. So when I make my bone broth is part chicken bone and heart beat book. I find the best flavor with that. So I'm going to put that in there. So that's about the perfect amount to cover all of the bed and the pairs that are in there. I'm going to keep it on medium high. I'm going to let it come to a boil. Once it starts boiling, I'm going to drop the heat down to between low and medium, usually about a three on mine. And then we're just going to let it simmer for about 20 minutes. So the soup is finally a nice little rumble. So we're gonna drop the heat down. Medium high. I'm actually gonna put a lid on it. You don't have to, but you can see I'm gonna put the lid on that. Set the timer for 20 minutes. That was two minutes. And you set the timer for 20 minutes. There we go. And then after it sits on there for about 20 minutes, don't want it boiled tool too high. Let it do in a nice little rumble. Then we'll come back and add the rest of the ingredients. I'll see you in about just under 20 minutes now. Turn the timer off. So the good little rumble. Oh boy, who will focus on and to turn the heater off, I'm going to pull it off the heat. And then the rest of the ingredients. The first being a full can of coconut milk. So yes, shake that up so it's nice obliquity, although it doesn't really matter because you're mixing it in any ways. That guy. Always check the ingredients of your coconut milk. We want the least amount of ingredients possible. Hopefully it just coconut and water. Not too many preservatives in their poor that ray on in. And I'm going to use cinnamon. About a quarter to a half. Teaspoon of cinnamon renewed just a dash of nutmeg. And remember, the nutmeg cloves are optional. They do add a little bit more flavor, but you definitely don't need to go and get them. I would say only add them if you happen to have them on hand or just sprinkling those in, don't forget the salt. So sometimes we under-use salt if you're making a lot of your own food, I want you to make sure you add salt. We actually do need a certain amount of salt for our muscles to fire. You don't want your muscles cramping or anything. So we're going to add a fair amount of salt in the cell will actually help you or help bring out a lot of the sweetness in the soup. And do that, we're going to mix it up. Black pepper would be another great ingredient to add to here. And then you are going to grab your handy dandy immersion blender. I hope you have one of these. It makes such a big difference when we're making things like soup, then you don't have to put it in a blender and that just makes a huge mess. I love my immersion blender. And you can find that I got mine at a local hardware store, roughly 40 bucks they go and so all the time. So I'm gonna put it on high. I have two settings, one into, I'm going to put mine on to just gonna pop that in there and run it until it's all one nice big periods outright. And it's all mixed up. I'm going to let that fully Cool Before I get it ready to put in the freezer. 5. Slow Cooker Salsa Chicken: Our last meal is CellCept chicken. So this one's a little bit different because we will be making it in the slow cooker. So you'll need a slow cooker of your Sway. You can probably also do an instant pot. I'm definitely not an instant expert though. You will need about two pounds of boneless chicken breast or chicken thighs. I like to use either one, little cup of rice, salt, comic salsa, and some bone broth. So we're gonna start just by dumping it all in. So we're going to put the chicken and the slow cooker. We're going to sprinkle it with comin. You want to about a tablespoon of command in there. So now I hey, traditionally undersold my slow cooker recipes. So don't hesitate to put plenty of salt on this one. You can always add salt when you're done too. I'm going to add the rice next. Sprinkle it all over. I'm going to put just enough self to cover the chicken. And then it'll be about one to 1.5 cups of salsa. And then we need the bone broth to cook the rice. So we're gonna put enough bone broth to not quite cover all of the chicken. So it's going to be about halfway full. Okay. Now I'm going to plug my slow cooker end. I'm going to set it on low. And I'm going to cook this. You want to cook it between eight and 10 hours? I like to cook my than 10 because I find my slow cooker doesn't seal very well. Need to get a new 11 of these days. So it doesn't look quite as efficient as the ones that seal really well, but this is going to sit for ten hours. You can either do this overnight or you can do it in the morning and then you have food ready in the afternoon. But this recipe is awesome for keeping in the freezer because it just tastes really good. Once you pull it up, it's going to hold its flavor profile really well. So we got it for ten hours. And I'll see you, I guess in the morning. Good morning. So our cells, the chicken is all done and let it cook overnight. It's also fully cooled. I used a fork just to break up the chickens, make it more shredded from the breast that it was him. And then these are my favorite freezer friendly containers. So I'm just going to toss that written to there. I'd say these are good to serving container. You can get better ones if you want to feed the whole family or pull out meat for the entire week for yourself. But I really like these to enough or two servings for two people or for two meals. The fill that up. It looks like that. So what this tells a chicken some awesome things to add, more salsa. There's no enough for you because the cell, so we'll pull in a lot of the rice. So make it a little bit less liquidity. I love adding cheese or refreshed beans, eating it with corn chips. There's so much you can do with this also chicken. And I really, really hope you love it. 6. Freezing and Reheating Tips: Now you've made all the meals. We need to prep them for the freezer. But I personally like to do is let the food come to room temperature, let it fully cool before I put it into a plastic container with a lid so I can pop it into the freezer. Now, according to my food handling course, you're actually not supposed to let it come to room temperature. You're supposed to freeze it. Well, it's still fairly hot to prevent any bacteria from growing in it. However, I don't love having condensation in my food once I put it in the freezer. So I prefer to let it come to room temperature. Now you please do whatever you're comfortable with. Like I said, I put it in plastic and then I reheat it in glass or of a stove top. Or usually the way you made the food originally is a great way to reheat it. So for example, the soup we made on the stove top. So I would reheat it on the stove top. The meatballs we made in the oven. So I would reheat it in the oven. That's just me personally. You're more than welcome to use the microwave or whatever you like doing to unthought of food, you can do one or two things. Either a pull it out of the freezer and put it on the counter, let it, um, thought until you can reheat it. I don't mind eating my food, colt, but I know not everyone likes to do that. Alternatively, you can take the food out of the freezer, let it unthought in the fridge overnight, it should be ready to go the next day or at least ready to preheat. If you have any questions, don't hesitate to contact me. Oh, one more thing. I'd like to put the things in the freezer in plastic because the chance of it breaking is a lot less if you're putting it into glass, make sure there's room to expand. You don't want to overfill any glass container if you're putting it in the freezer, please just be mindful of that so you don't want any glass to break in your freezer. So I personally use plastic, but you're more than welcome to freeze it in whatever you are comfortable with. I'm going to show you my go-to containers for the freezer. I really like these flat ones. They're easy to stack, they're easy to find. I eat them at the local, local dollar store and there's two different sizes. So My usually double serving container, good for two meals or two people. And then this one is my family friendly ones, so it's a lot bigger. And that's good for at least four to six meals or 46 people. I also like that because they share the same live so you don't have to worry about having different kinds of lives. They stack really well. So you can keep them in the cupboard or and they also stuck really well in the freezer. So these are my go-to containers for my freezer friendly meals. I would love for you to review this class. Let me know what you think and don't hesitate to subscribe. Thanks for joining my class.