As we all stock up during these times, it can be challenging to pick out exactly what we need for a specific amount of time. While fresh, organic produce may seem expensive, there are many ways to make it affordable. One of our top tips is buying in bulk and freezing that produce. Get the full guide on how to properly freeze your veggies here.

Another great way to save, while making delicious and healthy meals, is to make freezer friendly meals. Here are our top six!


Pasta Casserole



Chickpea Pasta, dried                        1 ½ cups
Canned tuna or ground turkey         1 cup or 1 can
Broccoli, chopped small                    1 cup
Sundried tomatoes, diced                 2 Tbsp.
Kale or Swiss chard, thin strips       2 cups
Almond milk, unsweetened             4 cups
Bean flour or cornstarch                  4 Tbsp.
Olive oil                                              2 Tbsp.
Parsley, dried                                     1 Tbsp.
Basil, dried                                         1 Tbsp.
Salt & Pepper                                     To taste

Method of Preparation:

  1. Boil water for pasta. Preheat oven to 350 degrees F.
  2. If using bean flour, add the bean flour and olive oil to saucepan and stir together to make a roux. Once blended, add unsweetened almond milk and bring to a simmer, while continuing to stir. The milk might start to boil, keep stirring until it thickens.
  3. If using cornstarch, add 4 Tbsp. of cornstarch to 4 Tbsp. of water and blend together in a small bowl. Heat the almond milk in a saucepan, when it is simmering, add the cornstarch mix and continuously stir. The milk might start to boil, keep stirring until it thickens. Reducing the heat if necessary.
  4. When the milk is thickened add the dried parsley and basil. Set aside.
  5. Chop broccoli in small pieces, dice sundried tomato, and cut the kale or swiss chard into thin strips. Set aside.
  6. If using ground turkey, cook for approx. 15 min. until completely cooked.
  7. Boil the chickpea pasta in water until al dente, then rinse. Mix the cooked pasta with the vegetables, tuna or turkey, and the thickened almond milk. Add salt and pepper to taste.
  8. Place in baking dish and cover with tin foil. Bake for approx. 30 min.

* You can add tomato sauce instead of the almond milk cream, or you are able to add blended cashew cheese to the thickened almond milk for a rich taste.

* Low-Histamine diets: replace sundried tomatoes with green beans, and use quinoa or brown rice pasta instead of chickpea pasta. Use cornstarch instead of bean flour.

*  Low-FODMAP use quinoa or brown rice pasta and cornstarch instead of bean flour

TO FREEZE:  Place pasta casserole into a “freezer to oven” baking dish and tightly wrap in plastic wrap. Label and date the plastic wrap and keep up to 3 months. If you need your baking dish, you can line it with plastic wrap before filling. Once the food is frozen, lift out and transfer to a freezer bag. When ready to bake remove the plastic and place in a pan to bake. Cover with tin foil and cook at 375 degrees for approx. 1 hour.




1 medium                                Yellow onion, diced
1 ½ cup                                   White button mushrooms, sliced
2 each                                      Bell pepper, diced
2 stalks                                    Celery
1 can                                       Black beans, drained
1 can                                       Kidney beans, drained
1 cup                                       Ground Turkey
2 Tbsp.                                    Garlic, minced
1 Tbsp.                                    Canola or olive oil
1 Tbsp.                                    Chili powder
1 Tbsp.                                    Cumin, ground
1 (15oz) can                            Diced tomatoes, with the liquid
2 cups                                      Vegetable or Chicken broth
To taste                                   Pepper/Salt

Method of Preparation:

  1. Heat oil in a large pot over medium heat
  2. Place your diced onions, mushrooms, bell pepper, celery, and minced garlic in the oil and cook until the vegetables are softened
  3. Add the cumin and chili powder and cook for a couple minutes while stirring constantly, then add the can of diced tomatoes, vegetable or chicken broth, and the black and kidney beans
  4. Bring to a boil and then reduce to a simmer and cook on low heat for 40 minutes or until the chili is thickened
  5. Stir in salt and pepper to taste
  6. Enjoy!

* You are also able to top the chili with avocado and green onion. If allowed plain Greek yogurt can be used instead of sour cream.

*  If on a candida diet omit the mushrooms

*  If on the Low- FODMAP or Biphasic SIBO diet omit the garlic/ onions and use leeks or top with chives instead. Low FODMAP, replace beans with ground turkey.

* Low Histamine diet: Omit tomatoes and replace with ½ cup extra stock. Replace beans with ground turkey.

TO FREEZE: Place chili into a freezer bag and lay flat in the freezer. Can be frozen for 2-3 months. Defrost the chili in a saucepan or in the microwave.





Olive oil                                                                      1 tsp.
Bell pepper                                                                1 medium
Leek or Onion, sliced                                                 1 medium
Cauliflower or broccoli, small florets                      1 cup
Cilantro, fresh                                                            ½ cup
Paprika                                                                       1 tsp.
Cumin                                                                         1 tsp.
Chili powder                                                              ¼ tsp. or to taste
Salt & Pepper                                                             To taste
Grain-free tortillas                                                    3 each
Black beans                                                                1 cup
Enchilada Sauce or tomato sauce                             1 cup

Method of Preparation:

  1. Preheat oven to 375 degrees F
  2. Heat olive oil in a pan over medium heat, add sliced leeks or onion and cook until translucent. Add in the bell pepper, cauliflower or broccoli, black beans, cumin, paprika, and chili powder. Sauté until vegetables are soft.
  3. Add fresh cilantro, salt and pepper. Remove from heat. Fill the grain-free tortillas with the vegetable and bean mixture in a baking dish and pour the tomato or enchilada sauce over them. If desired, top enchiladas with cashew cheese.
  4. Bake the enchiladas until the tortillas are soft and sauce bubbles.

* If on FODMAP or SIBO diet omit onions and use leeks instead. Use broccoli instead of cauliflower. Low FODMAP, replace beans with lean ground meat.

* Do not use cashews if on the candida diet

* Low- histamine: omit tomato sauce and replace with red bell pepper sauce. Include onion, replace beans with ground turkey and you can top with ½ cup of mozzarella cheese.

TO FREEZE: Wrap enchiladas in tin foil and place flat in the freezer. Store the enchilada tomato sauce in a freezer bag and lay flat. To reheat, place the sauce in a saucepot or in the microwave. Place the enchiladas in a baking dish and pour the sauce over them. Bake at a 375 degree oven for 20-25 minutes or until sauce bubbles and enchiladas are hot and defrosted on the inside.





1 lb.                                         Ground turkey or chicken
1 Tbsp.                                    Parsley, minced
1/3 cup                                   Onion, minced (optional)
½ tsp.                                      Oregano
½ tsp.                                      Thyme
½ tsp.                                      Black pepper
½ tsp.                                      Salt

Method of Preparation:

  1. Combine all the seasonings and turkey; mix until well blended.
  2. Shape into equal patties. Freeze on a sheet tray, once frozen place into a freezer bag and store in freezer.
  3. To cook, thaw and then cook over medium to high heat in a lightly oiled


* If on low FOMAP do not use onion

TO FREEZE: Place sausages into a freezer bag and lay flat in the freezer. Can be frozen for 2-3 months. Defrost the sausages in a pan or in the microwave.


Stuffed Poblano Pepper


Ground chicken or pinto beans, drained & rinsed                         1 cup
Tomato, diced                                                                                    1 ½ cup
Green onion, green part                                                                    3 springs
Zucchini, diced                                                                                   2 cups
Paprika                                                                                               1 tsp.
Cumin                                                                                                 1 tsp.
Poblano pepper                                                                                 2 medium
Salt & pepper                                                                                     To taste

Method of Preparation:

  1. Roast the poblano pepper in the oven heated to 425 degrees until charred, or place over medium- high heat directly on the stove, turning on each side with tongs, until charred.
  2. When pepper is charred and soft, run under cold water and remove the skin.
  3. Heat sauté pan over medium heat with 1 tsp. of olive oil
  4. Sauté onion and garlic (if able to add), after garlic/onion are translucent, add the diced zucchini, paprika, cumin, as well as the ground or shredded chicken and/or the pinto beans to the sauté pan. If using pinto beans, drain the canned beans with cold water and slightly mash with a masher or fork while cooking.
  5. Add the diced tomato and saute until most of the water is cooked out. Remove pan from heat and add the sliced green part of the green onion, salt and pepper to taste.
  6. Stuff the poblano peppers with the vegetable and protein mix.
  7. Roast in the oven for 15 minutes until the pepper is fully soft.

* Candida diet: add minced garlic and onion

* Low Histamine diet: omit tomato and add quinoa or red pepper. Use fresh chicken instead of beans.

* Low FODMAP: do not use beans; use ground or shredded chicken or turkey instead

TO FREEZE: Wrap stuffed and cooked poblano in tin foil and freeze until ready to cook. To reheat remove tin foil and heat in oven or microwave until hot.


Vegetable Fritters


Cabbage, shredded                                       1 cup
Carrot, shredded                                           1 cup
Zucchini                                                          2 cups
Garlic, minced                                                2 cloves
Almond flour                                                 2/3 cup
Eggs                                                               2 large
Salt                                                                  ¼ tsp.
Pepper                                                            1/8 tsp.
Ghee or grapeseed oil                                  1 Tbsp.

Method of Preparation:

  1. Shred zucchini with a cheese grater or a spiralizer. Place in a bowl and sprinkle lightly with salt. Let it sit for 10 min. until some of the water drains out. Squeeze out as much liquid as possible.
  2. While zucchini is sitting shred the carrots (with cheese grater) and cabbage (slice as thin as you can get it with a knife)
  3. In a large bowl add the cabbage, carrots, zucchini, minced garlic, flour, and eggs along with the salt and pepper. Mix until combined.
  4. Heat ghee or oil in a large sauté pan over medium heat and scoop ¼ cup of the mixture into the sauté pan, spacing the fritters at least a couple inches apart.
  5. Cook the fritters for a couple minutes until golden brown on one side and then flip them over and cook an additional 1-2 min. until golden brown.
  6. Remove from pan and place on paper towel to cool.
  7. Garnish them with green onions, chives, sesame seeds, or greek yogurt. Enjoy!

*  FODMAP and SIBO diet omit the garlic. Top with chives.

*  Low- Histamine: Use coconut flour.

TO FREEZE: Cook fritters, let cool, and wrap in tin foil separately or place all on a sheet tray, freeze, and then move to a freezer bag to be put back in the freezer.


White Bean Stew


Olive oil                                                                                  ½ tsp.
Onion or leek, diced                                                              ½ medium
Garlic, minced (if allowed)                                                   2 cloves
Bell pepper                                                                            ½ medium
Mushrooms, minced                                                             1 cup
Italian seasoning, dried                                                        1 Tbsp.
Red wine vinegar                                                                  2 Tbsp.
Diced tomatoes, no salt added                                             1 can
White beans or garbanzo beans, low sodium                     1 can
Kale, Swiss chard, or collard greens, thin strips                 2 cups
Vegetable or chicken stock, low-sodium                             1 cup
Salt & Pepper                                                                         To taste

Method of Preparation:

  1. Heat oil in medium pot, add diced onions and minced garlic (if adding) and cook until translucent.
  2. Add bell pepper and mushrooms (if using) cook for another couple minutes until softened; add Italian seasoning and red wine vinegar
  3. Sauté until vinegar is cooked out. Then add tomatoes, white beans, vegetable stock, and kale or other leafy green.
  4. Cook until thickened, add salt and pepper to taste. Enjoy!

* If on FODMAP, Biphasic SIBO diet, or other diet that doesn’t allow garlic, omit for this recipe.

* If on FODMAP, Biphasic SIBO diet, or a diet that doesn’t allow onion use leek instead or omit

* Omit mushrooms if on Candida diet

* Low-FODMAP diet: replace beans with shredded chicken

TO FREEZE: Place chili into a freezer bag and lay flat in the freezer. Can be frozen for 2-3 months. Defrost the chili in a saucepan or in the microwave.

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