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‘The Health

Conscious Cook Book:
An Easy Guide to
Healthy Cooking and
Conscious Eating’

PREPARED BY:
J. EDWARDS, S. MOHAMMED, W. MOOTOO, S. RAGBIR, A.
RAHAMAN, A. SINGH, V. SINGH

Table of Contents
Introduction

4

List of Abbreviations

5

Breakfast Meals
 Green Fritters

7

 Ready-To-Go Oats!

8

 Cereal Sundae

9

 Morning Pizza

10

 Spanish Omelet

11

Main Courses
 Curry Tuna Salad

13

 Chicken Nuggets

14

 Cream of Onion Soup

16

 Pasta with Broccoli and Sweet Peppers

17

 Tilapia Parmesan

18

 Black Eyed Peas Pelau

20

Side Dishes
 Homemade French Fries

22

 Microwave Baked Potatoes

23

 Potatoes with Peas

24

 Mixed Veggies

25

Snacks
 Strawberry Delight

27

 Fruit Salad

28

 Egg Free Cookies

29

 Brownie in a Mug

30

Beverages
 Strawberry Surprise Smoothie

32

 Berry Banana Smoothie

33

 Boost ‘er Up Smoothie

34

 Flu Fighter Juice

35

 Orange You Glad You Tried This Smoothie

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Conclusion

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Introduction
In 2013, FAO ranked Trinidad and Tobago as the fifth fattest nation in the
world. In light of the recent WHO-FAO: Second International Conference
on Nutrition, we have created this cookbook in an attempt to reinforce the
overall purpose of the conference; to promote an overall healthier lifestyle
primarily through diet.
This book contains a number of quick, healthy and easy to make recipes which
can be utilized by many different groups of individuals, from university students
who may not have a great deal of time to prepare meals to the working class
who may be looking for an alternative, healthy diet. Virtually containing a meal
for any time of day, we hope this book may act as a catalyst in the pursuit of a
long and healthy life.

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List of Abbreviations
The following is a list of abbreviations of measurements commonly used in the
recipes contained in this book:
 Tbsp.

tablespoon

 Oz.

ounce

 Tsp.

teaspoon

 Lb.

pound

 L.

liter

 F

Fahrenheit

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Breakfast Meals
They say breakfast is the most important
meal of the day, so here are some fun and
heathy ways to start off your day…

6

Green Fritters
 3 medium eggs



85g broccoli florets, finely chopped
small pack parsley, roughly chopped
1 tbsp. gluten-free flour or rice flour
1 tbsp. canola oil, for frying

Broccoli is a rich source of Vitamin A (in
the form of beta‐carotene), vitamin K
and vitamin D. It is also a source of
dietary fiber.

Preparation:
1. Beat the eggs in a bowl, add the broccoli, and most of the parsley, and mix
together
2. Add the flour, mix again and season
3. Heat the oil in a non-stick frying pan
4. Pour a large serving spoon of the mixture in the pan, then add 2 more spoonful’s so
you have 3 fritters
5. Leave for 3-4 minutes on a medium heat until golden brown on one side and solid
enough to flip over, then flip over and leave until golden on the other side
6. Serve and enjoy

7

Ready-To-Go Oats!




½ cup milk
½ mashed banana
¼ cup chopped nuts
1/3 cup rolled oats
Cinnamon (optional)

Preparation:
1. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed),
¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container
2. By morning, the oats will be ready before you are!
*Can be heated in the microwave for 1-2 minutes to enjoy warm

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Cereal Sundae
 1 ½ cup bran flakes
 8 oz. low-fat milk
 ¼ cup nuts/ fresh dried fruit (optional)
Preparation:
1. Add bran flakes to a bowl with 8 ounces of low-fat milk
2. Add nuts/ fresh dried fruits can be added to increase your fiber and vitamin intake
3. Serve and enjoy
* Milk can be substituted with fat-free yogurt to make the meal portable

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Morning Pizza





2 slices whole wheat bread
Vegetable cheese
2 small tomatoes
1 tsp olive oil
Sea Salt (to taste)
Pepper (to taste)

Whole wheat bread is not
only a good source of fiber
but low in saturated fats and
cholesterol.

Preparation:
1.
2.
3.
4.

Take 2 slices of crusty whole wheat bread
Spread vegetable cheese and add tomatoes
Finish with 1 teaspoon of olive oil and salt and pepper to taste
Serve and enjoy

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Spanish Omelet




3 medium potatoes
3 eggs
1 onion
5 tbsp. olive oil
Sea salt (to taste)

Sea salt is a natural and healthier
alternative to regular, iodized
salt. It naturally helps to build a
strong immune system, reduced
high cholesterol levels and
reduce the need for insulin by
helping to maintain proper sugar
levels in the body.

Preparation:
1.
2.
3.
4.

Wash, scrub and peel the potatoes, then chop into thin slices
Peel and chop the onion
Heat 3 tbsp. of the oil in a frying pan and fry the potatoes on a low flame
After turning the potatoes, add the onion and salt, stirring occasionally until golden
brown and tender
5. Beat the eggs in a deep bowl
6. Add the fried potatoes and onions to the eggs and mix well
7. Heat the remaining oil in a frying pan and pour the mixture into the pan when the
oil is warm, keep the flame on high to cook the egg
8. Reduce the flame to a minimum, carefully shake the pan to keep the omelet from
sticking
9. Turn the omelet over so it becomes golden brown on both sides
10.Serve and enjoy
*For added flavor, include any of your favourite ingredients such as bell peppers,
tomatoes, etc.
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Main Courses
Whether it’s lunch or dinner, these
quick, healthy recipes are sure to
please…

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Curry Tuna Salad
 1 tsp dried onion
 1 tbsp. lemon juice





2 cans (6 ½ oz. each) water packed tuna, drained
1 can (8 oz.) sliced, water chestnuts, drained
¼ cup reduced calorie mayonnaise
Tuna contains an abundance of
vitamins and minerals, such as
2 tsp soy sauce
vitamin B12, vitamin D, vitamin K,
niacin and phosphorus.
1 tsp curry
Additionally, tuna is a rich source
of protein but very low in
Lettuce
saturated fats.

Preparation:
1. Mix onion with lemon juice
2. Mix tuna and water chestnuts
3. Make dressing with mayonnaise, onion, lemon juice, soy sauce and curry
4. Mix dressing with tuna and chestnuts
5. Serve on a bed of lettuce and enjoy

13

Chicken Nuggets




1 lb. boneless, skinless chicken breasts
½ cup Panko breadcrumbs (or recipe for homemade breadcrumbs)
3 eggs
Sea Salt (to taste)
Black pepper (to taste)

Preparation:
1.
2.
3.
4.
5.

Crack 3 eggs into a bowl and beat well
Cut chicken breasts into smaller “nugget-sized” pieces
Season chicken breasts with salt and black pepper
Dip “nugget-sized” pieces of chicken breast into the eggs
Coat chicken nuggets in breadcrumbs

Microwave Method:
 Spray a non-stick coating on a baking dish and arrange pieces so that they are
not touching.
 Cover with wax paper.
 Cook on high for 6-8 minutes or until chicken is tender, flipping chicken twice
during cooking time.
 Serve and enjoy

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Conventional Oven:
 Preheat oven to 425⁰F
 Spray a baking sheet with a non-stick coating and arrange pieces so that they are
not touching.
 Bake for 12-14 minutes or until golden brown.
 Serve and enjoy

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Cream of Onion Soup




1 lb. of onions
3 tbsp. tomato sauce
1 L of water
3 tbsp. olive oil
Sea salt (to taste)

Onions are not only high in
vitamin C and a good source of
fiber but are also cholesterol,
sodium and fat free.

Preparation:
1.
2.
3.
4.
5.
6.

Peel and chop onion
Heat water in a pot
Once water is boiling, add onions, salt and oil, and boil for 15 minutes
Blend water and onion in a blender
Add tomato sauce and boil for an additional 5 minutes
Serve hot and enjoy

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Pasta with Broccoli and Sweet Peppers







300g of whole wheat pasta (e.g. Penne pasta, spaghetti, bowties)
3 tbsp. olive oil
3 cloves of garlic
2 red sweet peppers
Sweet peppers are low in
2 ½ cups broccoli florets
saturated fat, cholesterol and
sodium. They are also a good
1 tsp paprika
source of vitamins such as vitamin
A, vitamin B6, vitamin C and
Sea salt (to taste)
vitamin K.
Black pepper (to taste)

Preparation:
1.
2.
3.
4.
5.
6.
7.
8.

Cook pasta according to directions on the package, drain and set aside
Dice the 3 cloves of garlic
Cut sweet peppers in half, remove the seeds, then thinly slice
Heat oil in a large pan
Add garlic and sweet peppers to pan and sauté for about 1 minute
Chop broccoli and add to the pan, then sauté for an additional 5 minutes
Remove pan from heat and add the sautéed ingredients to the cooked pasta
Add salt, pepper and paprika and toss to mix well, then serve and enjoy

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Tilapia Parmesan
 1-2 tbsp. coconut oil
 4 tilapia fillets
 ½ cup Panko breadcrumbs
 ¼ cup whole wheat flour
 2 eggs
 ¼ cup + 2 tbsp. low-fat Parmesan cheese
 ½ tsp sea salt
 ½ tsp black pepper
 1 tsp garlic powder
 1 cup marinara sauce
 ½ cup shredded low-fat mozzarella cheese

Tilapia is a fish that is not
only a very good source of
protein but also niacin,
phosphorus and vitamin B
12. It is also low in sodium.

Preparation:
1. Heat coconut oil in a large pan over medium heat
2. In a shallow dish, combine breadcrumbs, flour, ¼ cup parmesan cheese, salt,
pepper and garlic powder
3. In a bowl, beat 2 eggs
4. Dip the fillets into egg mixture, then coat both sides in the breadcrumb mixture and
set the coated fillet on a plate
5. Repeat with the remaining fillets
6. Place all the fillets into the pan and cook on each side for 3-5 minutes or until
golden brown

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7. Spoon 2-3 tbsp. of marinara sauce on top of each of the cooked fish and top with
the remaining parmesan and mozzarella cheese
8. Remove from heat and cover with a lid to melt the cheese
9. Serve and enjoy
*Can be served with your favourite sides such as pasta, rice, potatoes, etc.

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Black Eyed Peas Pelau










1 lb. black eyed peas (soaked overnight)
2 ½ cups brown rice
1 ½ lbs. seasoned chicken breasts
2 tsp brown sugar
2 tsp olive oil
1 celery stalk
1 carrot
Sea salt (to taste)
2 pimento peppers
3 tsp powdered coconut milk
Water

Black eyed peas have a high
fiber content and therefore
are digested slowly, and
keep you feeling full longer.

Preparation:
1.
2.
3.
4.
5.
6.
7.
8.

Boil the soaked peas for 15-20 minutes, remove from heat and set aside
Heat oil in a pot and add sugar
When the sugar begins to bubble and turns golden brown, add chicken
Stir to coat evenly, cook for 5 minutes
Chop celery, carrot and pimento peppers
Add peas, rice, celery, carrot, pimentos and salt to pot and stir
Add coconut milk and 2 cups of water to pot
Simmer over a low flame, stirring occasionally, until rice is cooked (water may be
added if necessary until rice is cooked thoroughly) then serve and enjoy.
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Side Dishes
No meal is complete without the
perfect side, try some of these simple
crowd pleasers…

21

Homemade French Fries



4 medium potatoes
1 tbsp. olive oil or canola oil
Sea Salt (optional)
Black pepper (optional)

Preparation:
1.
2.
3.
4.

Preheat oven to 475⁰F
Scrub potatoes but do not peel
Cut potatoes into ½ inch slices or strips
Spray baking sheet with a non-stick cooking spray, arrange potatoes in a single
layer
5. Bake for 30 minutes or until golden brown, turning every 10 minutes
6. Sprinkle with salt and black pepper, then serve and enjoy

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Microwave Baked Potatoes
 4 medium potatoes
Preparation:
1. Scrub potatoes
2. Using a fork, prick each potato 3-4 times
3. Arrange potatoes in a circle on a paper towel in the microwave, at least 1 inch
apart
4. Cook on high for 10-13 minutes, turning over and rotating halfway through cooking
time
5. Wrap in a towel and let stand 5-10 minutes to complete cooking, then serve and
enjoy

23

Potato with Peas



3 medium potatoes
2 ¼ cups of peas
2 onions
2 cloves of garlic




1 L unsalted, vegetable broth
Parsley
5 tbsp. olive oil
Sea salt

Preparation:
1. Scrub and peel the potatoes then cut into thin slices
2. Chop onions into halves then very thin slices
3. Chop the garlic
4. Chop the parsley
5. Heat the olive oil in a pot and sauté the onion and garlic
6. Add the potatoes and sauté for an additional 5 minutes
7. Add boiling vegetable broth until potatoes are covered
8. Add salt to taste
9. Boil for 15-20 minutes, potatoes should be tender and with some broth
10.Add the peas and parsley, 10 minutes before turning off the heat
11.Serve and enjoy
*Instead of sautéing the ingredients, they may be added raw to the boiling vegetable broth
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Mixed Veggies













1 carrot, sliced in circle (about ¼” thick)
3 celery stalks, chopped diagonally
2 sweet peppers (red and green), cut into strips
1 tsp sea salt
1 tsp black pepper
1 small cabbage, roughly chopped into large pieces
1 small cauliflower, chopped
1 christophene, slice like carrot above
1 tbsp. corn starch
1 onion, sliced
2-3 tsp vegetable oil
1 tsp vegetable seasoning
1 tsp sugar
3 tbsp. water

Carrots are a good source of
Thiamin, Niacin, Vitamin B6,
Folate and Manganese, and a
very good source of Dietary
Fiber, Vitamin A, Vitamin C,
Vitamin K and Potassium.

Preparation:
1. Add cabbage, cauliflower, carrot and christophene to a pot of boiling water for
about 7 minutes, then immediately rinse in cold water and drain
2. Heat oil in a pot
3. Add all vegetables, vegetable seasoning and cornstarch mixed with water and cook
for about 1 minute, remove from heat, then serve and enjoy

25

Snacks
Yes there’s a healthy yet delicious way to
satisfy your sweet tooth, but don’t just take
our word for it, try these yummy snacks and see
for yourselves…

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Strawberry Delight



12 strawberries
½ cup shelled walnuts (or any type of nut)
2 tbsp. honey
1 tbsp. shelled sunflower seeds

Preparation:
1.
2.
3.
4.

Chop the nuts and grind the sunflower seeds
Wash the strawberries, remove the leaves and cut into halves
Combine strawberries with the sunflower seeds, honey and nuts
Serve cold and enjoy

*To achieve a creamier snack, add low-fat plain or strawberry yogurt
*Sunflower seeds can be substituted with pine nuts, pumpkin seeds or other nuts such as
almonds or peanuts

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Fruit Salad






2 pears
2 bananas
2 apples
2 oranges
2 peaches (optional)
4 slices of pineapple
6-8 strawberries

Preparation:
1.
2.
3.
4.

Squeeze the oranges and reserve the juice
Wash, peel and chop the remaining fruits
Place the chopped fruit into a large bowl and add orange juice
Serve cold and enjoy

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Egg Free Cookies



12 oz. self-rising flour
8 oz. soft margarine
8 oz. granulated sugar (slightly grind in a blender for smaller sugar particles)
2 oz. dark chocolate chips

Preparation:
1. Preheat oven to 180⁰F
2. In a large bowl, mix together the ingredients, using your hands to knead dough
(the dough should not be crumbly, if so, add a little more margarine)
3. Take balls of dough and squeeze lightly to form circles, about 1 ½ cm thick
4. Place on a greased baking sheet
5. Bake for 15 minutes
6. Cool cookies, then serve and enjoy with a glass of skimmed milk
*2 oz. of chocolate chips can be substituted using any of your favorite ingredients such as
raisins, milk chocolate chips, nuts, etc.

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Brownie in a Mug






2 tbsp. melted butter
2 tbsp. water
¼ tsp vanilla extract
1 pinch of salt
4 tbsp. granulated brown sugar
2 tbsp. unsweetened cocoa powder
4 tbsp. all-purpose flour

Unsweetened cocoa powder
contains iron, manganese,
magnesium and zinc. The
powder also provides a
modest source of choline, a
nutrient that aids in nerve
communication within your
brain.

Preparation:
1.
2.
3.
4.
5.

Whisk together water, butter, vanilla extract and salt
Add cocoa powder and whisk well
Add sugar and whisk well
Add flour and whisk well
Pour into a 12 oz. microwaveable coffee mug, and microwave for about 60-90
seconds (center should be slightly molten, be careful not to overcook)
6. Serve warm and enjoy

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Beverages
Trying to add more fruits to your diet? Well
here’s some of our favourite, quick and easy
combinations you are sure to enjoy…

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Strawberry Surprise Smoothie
 6-8 strawberries (approx. 1 cup)
 1 apple

Fresh, ripe papaya is one of the fruits with the
highest vitamin‐C content. It is also an excellent

 4 tbsp. of papaya

source of Vitamin‐A and flavonoids such as β‐
carotene. Papaya fruit is also rich in many essential

 Handful of grapes (optional)

B‐complex vitamins such as Folic acid, pyridoxine
(vitamin B‐6), riboflavin, and thiamin (vitamin B‐1).

 4 oz. of orange juice

Preparation:
1. Wash strawberries, remove the stem and leaves and cut into halves
2. Wash apple, cut into 4-8 pieces, remove core, stem and seeds
3. Cut papaya into half, remove seeds then scoop out 4 tbsp. of the fruit
4. Wash grapes, remove seeds and cut into halves
5. Add 4 oz. of orange juice
6. Combine ingredients, blend together until smooth, then serve and enjoy
(If necessary, add more juice to obtain preferred consistency of the drink)
*For an added twist, substitute the orange juice with 4 oz. of low fat, skim milk or
almond milk.

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Berry Banana Smoothie

 1 ripe banana
 6-8 strawberries (approx. 1 cup)
 6-8 oz. low fat, skim milk or almond milk

Almond milk is a suitable, lactose‐free
substitute. There is no cholesterol or

 2 tbsp. honey (optional)

saturated fat in almond milk. It is also
low in sodium and high in healthy fats
(such as omega fatty acids, typically

Preparation:

found in fish), which helps to prevent
high blood pressure and heart disease.

1. Peel banana and cut into 2-4 pieces

2. Wash strawberries, remove the stem and leaves and cut into halves
3. Combine ingredients, blend together until smooth, then serve and enjoy

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Boost ‘er Up Smoothie
 2 oranges
Lime is a good source of
phytonutrients (natural
chemicals found in plants),
vitamin C, iron, calcium
and contains dietary fiber.

 Slice of
pineapple
 1 lime
 1 apple

Preparation:
1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)
2. Cut the lime into half, and squeeze the juice into a glass (remove the seeds)
3. Wash apple, cut into 4-8 pieces, remove core, stem and seeds
4. Combine apple and slice of pineapple in a blender
5. Add the orange and lime juice to the blender, blend together until smooth, then
serve and enjoy

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Flu Fighter Juice
 1-2 oranges
 1 grapefruit
Preparation:
1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)
2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds)
3. Combine juices, stir thoroughly, then serve and enjoy
(If the drink is too concentrated, add water to obtain preferred dilution and enjoy)

Orange You Glad You Tried This Smoothie
 1 orange
 1 slice of pineapple

Grapefruit contains vitamin C, vitamin A, calcium and
magnesium, as well as small amounts of vitamin E, thiamin,
riboflavin, niacin, folate, pantothenic acid, potassium,
phosphorus, manganese, zinc and copper. They also pack a
powerful antioxidant punch with lycopene and beta‐carotene
along with the phytonutrients limonoids and naringenin.

 1 grapefruit
Preparation:

1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)
2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds)
3. Combine juices with slice of pineapple, blend together until smooth, then serve and
enjoy
(If the drink is too concentrated, add water to obtain preferred dilution and enjoy)
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Conclusion

At this point we’d like to thank you for taking the time to try the recipes in this cookbook.
Now, we would like you to kindly log on to:
https://www.facebook.com/HealthyCookingConsciousEating to fill out a brief follow-up
survey and review of this cookbook.
We do hope you continue to utilize this cookbook as you endeavor to eat healthier.

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