Three recipes, two tips, one plan

Intro

This week’s three recipes are sweet potato sheet pan breakfast, Tex-Mex shredded chicken tortilla soup, and zucchini and white bean soup

The plan

Should it be soup or should it be something else? Your call! These recipes do double duty as comforting and hearty soups or as delicious rice and pasta dishes. Depending on the needs of your people, these recipes can also be split partway through the cooking process or even mixed into soup at serving time. This can also be a way to honor the preferences of different pallets while not making entirely different meals. Having the same base to a meal but served either over starch or as soup keeps the communal part of sharing a meal while also meeting the needs of everyone at the table. This week’s dishes rely more on previously prepared options, like leftover chicken from a larger batch preparation last week or sausage purchased at the store. Using these options, whether from your freezer or from the grocery store, is a way to bring more and different flavor to this week’s meals while reducing the time needed to make them. Setting up future options can be on a shorter timeline, like week to week, or it can be setting yourself up for time savings weeks or months out, especially freezing conveniently sized meal portions. Enjoy drawing on your previously invested time and effort!

Tip 1

Advantages of soup

Soups are also a great way to increase water intake ¹ for anyone who would benefit from some support meeting their hydration needs while being full of flavor. They can also accommodate soft foods diets without looking notably different. Additionally, if serving from a bowl with a spoon presents a challenge for eaters (whether from dementia ², soup can be served from a mug which may be better accepted and be easier to manipulate.

Tip 2

Nutritional yeast

Nutritional yeast is a great, inexpensive way to add flavor to all sorts of dishes. Full of B vitamins ³ as well as fiber and protein, it’s been a recurring character in adaptive cooking for a long time as a way to boost both nutrition and taste. Often described as adding a “cheesy” or “nutty” flavor, it blends in and adds a subtle depth of flavor to dishes like soup, chili, or sauces. Adding it to your repository of options expands ways to bring in flavor!

Shopping list, when/how to prep, what can be made once and used twice

Sweet potato sheet pan breakfast

Description

This recipe yields about 10 cups, 5-7 servings. Prep time: 15-25 mins. Cook time: 50-65 mins
Sheet pan meals are great one-dish-to-wash, easy-to-cook options that can scale up or down to meet your needs. This one features sweet potatoes and peppers alongside sausage and/or chickpeas, depending on your preference. Whether enjoyed on its own or under toppings like cheese or eggs, this filling breakfast option takes only moments to reheat when you’re ready to start your day!

Tips and substitutions to know in advance

• For a bean-free version, omit the beans and add some additional sausage or plan to top with eggs or cheese to replace the protein and increase satiety
• For a meat-free version, omit the sausage and double the chickpeas
• If using raw sausage, ensure sausage is thawed (if applicable) for this recipe
• Sweet potato pieces can be cut large with a longer cooking time or small with more chopping time and less overall cooking. Whatever size works best for you will work with this recipe, just plan for longer cooking time for larger pieces!

Ingredients

• 2 sweet potatoes
  For a pre cut option, butternut squash pieces are a good option. If using a frozen pre cut squash, thaw first. Plan to use 16-20oz in place of 2 sweet potatoes
• 1 green bell pepper
• 1 ½ c or one can drained chickpeas
• 8-13 oz chicken or turkey sausage
  Cut into bite sized pieces or leave in larger links if using something like this. If using uncooked sausage, cut or break into small pieces and scatter around pan
• 1 Tbsp garlic powder
• 1 Tbsp onion powder
• 2 Tbsp cooking oil
• 1 tsp salt
• 1 tsp pepper
• 1 Tbsp chili powder

Toppings: crispy onions, hot sauce, chili, cheese

Process

1. Preheat oven to 375 degrees
2. Chop sweet potatoes and bell pepper
3. Add sweet potato, bell pepper, chickpeas, and sausage to sheet pan
4. Drizzle oil over vegetables and sausage
5. Add garlic powder, onion powder, chili powder, salt, and pepper
6. Gently toss to evenly coat and season all components
7. Bake at 375 for 50-65 minutes until potatoes are soft and sausage is fully cooked
8. Serve, add toppings if desired, and enjoy!

Notes for storage and reworking later

This stores well in the fridge, microwave and enjoy for breakfast throughout the week!
If freezing for later use, plan to thaw before reheating

Tex-Mex shredded chicken tortilla soup

Description

This recipe yields about six portions. Prep time: 15-20 minutes. Cook time: 30-45 minutes
Make it as soup or to go with rice or serve over tortilla chips because this Tex-Mex shredded chicken is as flexible as it is delicious. Dairy free and gluten free by default, this dish can meet a variety of dietary needs. Using chicken from last week’s larger batch preparation shortens prep time; if you don’t have any handy, substitute in shredded rotisserie chicken, or another pre-cooked chicken (options linked in the ingredients!)

Tips and substitutions to know in advance

• This recipe has no dairy other than the toppings but be sure to check the ingredients in your bouillon if you avoid dairy in your cooking
• Double the beans, omit the chicken for a meat-free version
• Omit the beans for a gentler-on-your-stomach option

Ingredients

• 3c shredded chicken from last week
  For a low prep option if you don’t have this chicken handy, consider a frozen, pre-cooked option like this one
• 2 bell peppers
• 1 onion
  Frozen already cut just the peppers and onions can be a great option, use one 16oz bag or 4 cups from a larger bag
  If using a frozen chicken and veggie combo option like this one, consider still adding half a bag of frozen peppers & onions
• 1 ½ c or one can black or pinto beans (drained, rinsed if preferred)
• 1c frozen or canned corn
  2x the beans & corn and omit the chicken if making meat-free
• ½ can diced tomatoes (optional)
• 6c broth (1 c for rice bowl preparation)
• 1 tsp chicken or vegetable bouillon powder or paste or one bouillon cube
• 2 Tbsp or ½ can tomato paste (optional) (1 tsp for rice bowl preparation)
• 2 Tbsp garlic powder or 4 cloves minced garlic
• 1 Tbsp ground cumin
• 1 Tbsp smoked paprika
• ¼ tsp cayenne pepper (optional)
• 1 tsp salt
• 1 tsp pepper
• 1 Tbsp cooking oil

Or make it as rice bowls, do 1c broth and 1 tsp tomato paste, follow rice bowl process below

Toppings:

• crushed tortilla chips
• shredded cheese
• sour cream
• lime juice
• hot sauce

Process

Soup:

1. Chop peppers and onions
2. Add oil to large cooking pot, add peppers & onions over medium heat
3. After 10 minutes for fresh or 15 minutes for frozen, add garlic, cumin, smoked paprika, salt and pepper and stir to combine
   For słow cooker preparation, move seasoned peppers and onions to the slow cooker now
4. Add beans, corn, diced tomatoes, broth, bouillon, and tomato paste (if using)
   4b. If your shredded chicken is frozen, add it now
5. Bring to a simmer over medium or medium high heat
6. Simmer 30 minutes, turn to low until ready to serve
7. Add shredded chicken, either to the whole dish or individually to each bowl to customize each serving
8. Serve, add toppings like tortilla chips, and enjoy!

Rice bowls:
If cooking rice, begin that first. If using previously cooked rice, reheat at step 7

1. Chop peppers and onions
2. Add oil to a cooking pot, add peppers & onions over medium heat
3. After 10 minutes for fresh or 15 minutes for frozen, add garlic, cumin, smoked paprika, salt and pepper
4. Add beans, corn, diced tomatoes (if using), broth, bouillon, and tomato paste (if using)
   4b. If your shredded chicken is frozen, add it now
5. Bring to a bubble over medium heat
6. Cook about 10 minutes or until frozen chicken is thawed and heated through
   6b. If adding non-frozen chicken to the whole dish, add after about 5 minutes
7. Reheat rice and chicken if adding to individual servings
8. Serve, add toppings like tortilla chips, and enjoy!

As nachos:

1. Chop peppers and onions
2. Add oil to a cooking pot, add peppers & onions over medium heat
3. After 10 minutes for fresh or 15 minutes for frozen, add garlic, cumin, smoked paprika, salt and pepper
4. Add beans, corn, diced tomatoes, broth, bouillon, and tomato paste (if using)
   4b. If your shredded chicken is frozen, add it now
5. Bring to a bubble over medium heat
6. Cook about 10 minutes or until frozen chicken is thawed and heated through
   6b. If adding non-frozen chicken to the whole dish, add after about 5 minutes
7. Reheat chicken if adding to individual servings
8. Serve over tortilla chips, add toppings if you like, and enjoy!

Notes for storage and reworking later

Changing up the toppings is a great way to get a different flavor with the same dish
Freeze in 2 cup servings for soup or one cup servings as non-soup

Zucchini and white bean soup

Description

Portion information six to eight servings. Prep time: 15-25 mins. Cook time: 30-45 mins
This soup can come together in under an hour with a taste like it’s been cooking all day. The components for this dish can be prepared in advance, spreading the workload across multiple kitchen sessions. With options to make this both dairy free and creamy, this recipe can adapt to meet many dietary needs.

Tips and substitutions to know in advance

• Double the beans for a meat-free option
• Tahini is a dairy-free way to make a creamy sauce or soup
• Try adding pasta like orzo or elbows to the soup preparation for the best of both worlds!
• Planning to serve with croutons or bread? Consider texture and whether you want to add a crunchy element or something soft

Ingredients

• 2 zucchini or one bag of zucchini spirals like this one
• 1 carrot
• 1 ½ c or one can white beans (drained, rinsed if preferred)
• 10-16 oz turkey sausage (most any common package size) OR ground turkey, seasoned and cooked
  Turkey seasoning: 1 tsp sage, ½ tsp salt, 1 tsp pepper, ½ tsp ground ginger. Add 1 tsp cooking oil to a skillet, add turkey and seasonings. Brown over medium high heat, stirring frequently, until fully cooked, about 10 minutes.
• 6 c chicken or vegetable broth (1 c for pasta preparation)
  Making broth from bouillon is cost effective and space efficient!
• 1 c heavy cream or 2 Tbsp tahini (3 Tbsp heavy cream or 1 tsp tahini for pasta preparation)
• 2 Tbsp nutritional yeast
• 1 Tbsp garlic powder or 6 cloves minced garlic
• 1 tsp thyme
• 1 tsp dried basil
• ¼ tsp crushed red pepper flake
• 1 tsp salt
• 1 tsp pepper
• 1 Tbsp lemon juice
• 1 Tbsp cooking oil

For pasta, use 1 c broth and 1 tsp tahini or 3 Tbsp heavy cream

Toppings: parmesan cheese, croutons, bread

Process

Soup:

1. Slice zucchini into bite size pieces
2. Peel & chop carrot
3. Add cooking oil, zucchini, carrot, salt, pepper, garlic, thyme, basil, and crushed red pepper flake to a large pot over medium heat
4. Sauté until zucchini and carrots start to soften
5. Add broth, nutritional yeast, and beans
6. Bring to a simmer over medium high heat, add sausage (if using), and reduce heat to medium
7. Add heavy cream or tahini
8. Simmer for 30 minutes, then reduce heat to low until ready to serve
9. Serve alongside bread and enjoy!

Pasta:
If cooking pasta, begin that first. If using previously cooked pasta, reheat at step 8

1. Slice zucchini into bite size pieces
2. Peel & chop carrot
3. Add cooking oil, zucchini, carrot, salt, pepper, garlic, thyme, basil, and crushed red pepper flake to a pot over medium heat
4. Sauté until zucchini and carrots start to soften
5. Add broth, nutritional yeast, and beans
6. Bring to a bubble over medium high heat, add sausage (if using), and reduce heat to medium
7. Add heavy cream or tahini
8. Reheat pasta
9. Cook for 5 minutes, then reduce heat to low until ready to serve
10. Mix pasta in or serve over top of pasta and enjoy!

Notes for storage and reworking later

Soup will store better without pasta in it. Add the pasta when reheating for best results

Shopping list

• 3x bell peppers (at least 2 green)
• 1 onion
• 2 zucchinis
• 1 carrot
• 2 sweet potatoes
• 1 can black or pinto beans
• 1 can white beans
• 1 can chickpeas
• 1 can diced tomatoes (if using)
• 1 can tomato paste (if none left from prior week)
• 12 c broth for soup, 6c each recipe. 2 c for non soup, 1 c each recipe
  This can be already broth or broth from bouillon cubes, powder, or paste
• chicken or vegetable bouillon
• tortilla chips
• heavy cream or tahini
• lemon juice
• 10-16 oz turkey sausage for soup
• 8-12 oz breakfast sausage for sheet pan breakfast

Maybe

• frozen corn — may have some from two weeks ago
• shredded cheese
• nutritional yeast — available at most grocery stores or on Amazon in small or large quantities
• crispy onions
• bread for soup
• pasta for zucchini & white beans soup or pasta
• rice for Tex-Mex bowls

Spices

• garlic powder or minced garlic
• cumin
• smoked paprika
• thyme
• dried basil
• crushed red pepper flake
• chili powder
• sage - if seasoning own turkey sausage
• ground ginger - if seasoning own turkey sausage

Likely in your pantry

• salt
• pepper
• cooking oil

Citations

1. Soong, J. (2024, January 16). What counts as water? how to stay hydrated. WebMD. https://www.webmd.com/parenting/features/healthy-beverages
2. Ciliz, Ozlem; Tulek, Zeliha; Hanagasi, Hasmet; Bilgic, Basar; Gurvit, I. Hakan. Eating Difficulties and Relationship With Nutritional Status Among Patients With Dementia. Journal of Nursing Research 31(1):p e260, February 2023. https://doi.org/10.1097/jnr.0000000000000538
3. Haase, M. (2024, August 30). 4 surprising health benefits of adding nutritional yeast to your diet. Prevention. https://www.prevention.com/food-nutrition/healthy-eating/a62006513/nutritional-yeast-benefits/