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How do you take the chaos out of getting homecooked meals to the table and still feel good
about the foods youre feeding your family? Its
easy! Start by stocking your kitchen with the
healthiest ingredients, compile a tasty list of
quick and easy recipes (that also satisfy the
kids) and use a few multi-tasking
kitchen tools that save you time
Wel
and
energy. This cookbook gives
c
Hea ome to
you everything you need, from the
The
lthy
M
10
most nutrient-dense foods to over
o
Kitc
hen! ms
25 simply delicious recipes to keep
your family happy, healthy and well-fed.
SNACKS
13
14
14
15
15
19
LUNCH
17
18
18
19
20
21
21
DINNER
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24
24
25
26
26
27
MEDITERRANEAN-STYLE LINGUINI
PORK RAGU WITH VEGGIE RIBBONS
TURKEY MUSHROOM BURGERS
ZESTY ITALIAN-STYLE TUNA CASSEROLE
SALMON KALE CURRY
24
29
DESSERT
29
30
30
31
32
1) Kale
Kale, the most nutrient-dense dark
leafy green, can ward off cancer, heart
disease and poor eyesight, while
promoting bone strength, anti-aging
and weight loss. Use in sandwiches
and salads or saut with some olive oil,
garlic and lemon for a tasty side dish.
2)
3) Eggs
Not just natures perfect
muscle-building protein,
eggs also promote
eye health, boost the
nervous system and
promote healthy hair,
skin and nails.
4) Salmon
| 2 | SHEKNOWS Cookbooks
5) Lentils
A high-fiber, protein-rich all-star,
lentils boost heart health, energy,
pregnancy health and muscle-building
abilities. Simmer in broth to make a
hearty soup or mix with rice.
6) Almonds
Almonds are an excellent
source of heart-healthy
monounsaturated fats,
fiber and vitamin E. Toss
some in your kids
backpack for a healthy
school snack.
7)
Avocados
Healthy fats, like
avocados and olive oil,
contain phytonutrients
shown to boost heart
health, fight cancer and
help the body burn fat.
8)
Wild blueberries
Wild blueberries have diseasefighting antioxidants and can
help you combat cancer, heart
disease, premature aging and
poor eyesight. They also
promote digestive health.
Sprinkle onto oatmeal or tuck
into a yogurt parfait.
9) Broccoli
10) Quinoa
1)
Chef s
knife
The right kitchen tools will save you time and make
food prepping even more enjoyable. These five kitchen
basics are multi-tasking masters that make healthy
cooking quick, easy and safe for The Healthy Mom.
2) Steam pot
| 4 | SHEKNOWS Cookbooks
3)
Bamboo
cutting boards
4) Food processor
5) Colander
6)
Eco-friendly
skillets
Breakfast
Breakfast is not only the most important meal of the day it can
also be the most delicious. Starting the day with healthy recipes that
include a satisfying balance of carbohydrates (to keep you fueled)
and protein (to keep you full) means more energy and a lower
likelihood of overeating later in the day for you and your family.
| 6 | SHEKNOWS Cookbooks
directions:
In a wide, shallow dish, whisk together eggs, milk,
cinnamon, orange zest and almond extract. Spread four
slices of bread with Neufchatel or cream cheese and top
with berry mixture. Top with remaining slices of bread.
Heat a large skillet over medium heat. Spray generously
with cooking spray. Dip one sandwich in egg mixture,
turning to coat both sides. Place in skillet. Repeat with
another sandwich. Cover skillet and let sandwiches cook
for two to three minutes or until bottom side is lightly
browned. Carefully flip and cook another two minutes
or until lightly browned on the bottom. Repeat with
remaining sandwiches. Serve warm with a little drizzle
of maple syrup and dollop of yogurt.
| 8 | SHEKNOWS Cookbooks
directions:
Preheat oven to 400 degrees F and spray a 12-cup
muffin pan with cooking spray. Place apricots and hot
water in a bowl and set aside to rehydrate apricots. In
a large bowl, whisk together flour, wheat germ,
baking powder, salt, and zest. Set aside. In a medium
bowl, whisk together eggs, sugar, buttermilk, oil,
orange juice and vanilla. Add wet ingredients to dry
ingredients and mix just until moist. Drain apricots
and stir apricots and ginger into batter. Fill muffin
cups with batter and bake for 15 to 20 minutes or
until tops of muffins spring back when lightly touched.
Serve warm or let cool completely and freeze for up
to two months.
Superfood
Breakfast
Smoothie
Yields: 1
1/2 cup frozen blueberries
1 tablespoon almond butter
1 tablespoon ground flax
1 (6-ounce) container low-fat Greek yogurt
directions:
Place all ingredients in a blender and pure.
Serve immediately or place in a to-go cup
before you head out the door.
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| 10 | SHEKNOWS Cookbooks
directions:
Place oats in a medium saucepan over medium-high heat.
Cook, stirring often, for two minutes or until lightly
toasted. Remove pan from heat and carefully stir in
water. Place pan back on the burner and bring to a low
boil. Reduce heat to low and simmer, stirring occasionally,
for 15 minutes. Stir milk into oats and cook for an
additional 10 minutes, stirring occasionally. Meanwhile,
heat coconut oil (or butter) in a large skillet, swirling to
coat skillet. Add apple slices, cinnamon and brown sugar.
Cook, stirring often, until apples are tender. Stir in
walnuts and remove from heat. Serve oatmeal topped
with apple mixture. Store leftovers in the refrigerator and
reheat in the microwave or on the stovetop.
directions:
Heat oil in a large skillet over medium heat. Beat eggs in
a large bowl and add them to the skillet. Place a lid over
top and let sit for two minutes. Remove lid and run a
spatula from one side of the skillet to the other to let
uncooked egg run underneath. Repeat a few times until
eggs are just cooked through. Remove from heat and
stir in beans, tomatoes, green onions and cilantro.
Season with salt and pepper. Fill tortillas with egg
mixture and a sprinkling of cheese, then roll tortillas
around filling burrito-style.
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Snacks
Smart snacking in between meals will boost your energy and keep
your sugar cravings at bay. Offering up a variety of sweet and
savory snacks that are high in protein and/or fiber is a tasty way to
keep your family slim, trim and full of vim.
| 12 | SHEKNOWS Cookbooks
Truffle Parmesan
Popcorn
Yields: 6 cuPs
6 cups plain air-popped corn, warm
1 tablespoon black truffle oil
1/4 cup finely grated Parmesan cheese
Salt and freshly ground black pepper to taste
directions:
Place popcorn in a large bowl and drizzle
with truffle oil, tossing to coat. Sprinkle with
cheese and season with salt and pepper.
Toss to coat. Serve warm or store
completely cooled popcorn in an airtight
container for up to three days.
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SHEKNOWS The Healthy Moms Kitchen Edition | 13 |
Cinnamon Sugar
Pita Chips
Yields: 8
4 whole round pita breads, halved, cut into 8 triangles each
2 tablespoons coconut oil, warmed (or canola oil)
Ground cinnamon to taste
2 tablespoons brown sugar
Honey-flavored Greek yogurt or fruit salsa
directions:
Preheat oven to 400 degrees F and spray two rimmed
baking sheets with cooking spray. In a large bowl, toss pita
triangles with oil, cinnamon and brown sugar. Spread pita
triangles on prepared baking sheets and bake for 10 to 12
minutes. Use a spatula to flip triangles and continue to
bake until crispy and just lightly browned. Serve warm with
yogurt or salsa. Leftover chips can be stored in an airtight
container for up to four days.
| 14 | SHEKNOWS Cookbooks
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Lunch
Fill your familys lunch bags with yummy mid-day meals made of
flavorful, nutrient-rich foods. Lean proteins such as eggs, tuna
and beans and high-fiber foods like leafy greens, whole
grains and fruit are not only satisfying, they can also keep
your family healthy and full of energy.
| 16 | SHEKNOWS Cookbooks
HEALTHY
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ike
directions:
Mince garlic and mash to a paste with the back of a spoon. Mix
garlic paste with lemon juice, salt and pepper and slowly whisk
in olive oil. Toss red pepper, onion and beans together. Break
apart tuna and mix in to bean mixture. Add dressing and toss
well. Add basil just before serving. Serve at room temperature.
Quinoa Salad
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Yields: 4
1-1/4 cups quinoa
3 clementines or Mandarin oranges
1/4 cup dried cranberries
1/2 cup coarsely chopped almonds
2 tablespoons ground flax
2 tablespoons extra virgin olive oil
Sea salt and freshly ground black pepper
1 bunch watercress, trimmed
4 cups shredded red leaf lettuce or spring mix
1 avocado, halved, pitted, diced
directions:
Cook quinoa according to package directions. Transfer to a
mixing bowl and set aside to cool slightly. Peel two
clementines and separate into segments. Grate one
tablespoon of zest from the remaining clementine and add to
quinoa. Juice the remaining clementine and add juice to
quinoa, stirring to combine. Add cranberries, almonds, flax
and olive oil. Season with salt and pepper and toss to
combine. Add watercress and lettuce to quinoa mixture and
toss to combine. Serve immediately garnished with avocado.
You can also make salad up to three days ahead but dont add
watercress, lettuce and avocado until youre ready to serve.
| 18 | SHEKNOWS Cookbooks
directions:
In a large bowl combine tuna, celery, onions and oranges. Add
salad greens and toss again. Top with chow mein noodles.
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directions:
Divide greens among four salad plates. Arrange tomato
and egg slices concentrically on greens. Drizzle with
dressing and sprinkle with sunflower seeds.
| 20 | SHEKNOWS Cookbooks
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of filling
directions:
In a large bowl, combine lettuce, olives, onion,
peppers, tomatoes and oregano. Drizzle in olive oil
and lemon juice, tossing to combine. Season with
salt and pepper. Fill pita halves with vegetable
mixture, cucumber slices, walnuts and feta to serve.
Dinner
Dinner is the time when your family can sit down, enjoy a
healthy meal and catch up after a long day of work, school and
play. Keep lean proteins, high-fiber fruits, veggies, whole
grains and good-for-you fats on hand and you can pull a
healthy dinner together in minutes.
| 22 | SHEKNOWS Cookbooks
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directions:
Preheat oven to 350 degrees F. Cook pasta according to
package directions, until just tender. Meanwhile, heat
olive oil in small skillet. Saut onion and garlic for about
five minutes, until softened. Add mushrooms and saut
an additional three-four minutes until softened. Mix in
tuna, tomatoes, red pepper flakes, pasta and cheese.
Spoon into two single serving casserole dishes and bake
in preheated oven for 10 minutes. Sprinkle with
additional cheese and bake another five minutes to
melt cheese.
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directions:
In a medium pot over high heat, stir together rice, coconut milk, water and one
tablespoon orange zest. Season with a generous pinch of salt and a few grinds of pepper.
Bring to a boil, reduce heat to low and simmer for 25 minutes or until liquid is absorbed.
Stir a few times and set aside. Meanwhile, heat oil in a wok or large skillet over mediumhigh heat. Add chicken and season with salt and pepper. Stir-fry chicken until it is just
cooked through. Use a slotted spoon to transfer to a plate and keep warm. Add carrots,
celery, broccoli and snow peas to the wok and stir-fry until carrots are just tender. Stir in
garlic and ginger and stir-fry for one minute. Add chicken (and juices from the plate) and
cilantro back to wok and stir-fry for one minute. Serve stir-fry over rice. Place leftovers in
individual-sized microwave-safe, freezer-safe containers and freeze for future meals.
| 26 | SHEKNOWS Cookbooks
directions:
Heat oil in a stockpot over medium-high heat. Add beef,
onion, bell pepper and jalapenos. Season with salt and
pepper. Cook, stirring often, until beef is browned and
vegetables are softened. Stir in garlic and cook for one to
two minutes. Add remaining ingredients and stir to
combine. Bring to a low boil. Reduce heat to medium-low
and cover pot. Simmer for 20 to 30 minutes. Serve hot or
let cool completely and freeze in microwave-safe, freezersafe containers for up to three months. Let thaw in the
refrigerator and reheat in the microwave.
Dessert
No need to pull a processed, high-sugar, calorie-loaded dessert
out of a wrapper or carton when your familys sweet cravings
arise. Homemade desserts featuring whole grains and fresh
fruit are not only a healthier and nutrient-dense choice, they
are even more satisfying than store-bought junk foods.
| 28 | SHEKNOWS Cookbooks
Oat-rageous
Dark Chocolate
Chip Cookies
Yields: 10
1 cup white whole wheat flour
1 cup oats
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/2 teaspoon ground cinnamon
Pinch of ground cloves
1 egg
1/2 cup unsweetened applesauce
1/3 cup honey
1 teaspoon pure vanilla extract
1/2 cup chopped high-quality dark chocolate
(85% cocoa or higher)
directions:
Preheat oven to 375 degrees F and line
two large baking sheets with parchment
paper. In a large bowl, whisk together
flour, oats, baking powder, baking soda,
salt, cinnamon and cloves. In a small bowl,
whisk together egg, applesauce, honey
and vanilla. Add wet ingredients to dry
ingredients and blend just until combined.
Stir in dark chocolate. Drop by twoteaspoonful portions onto prepared
baking sheets. Bake for 8 to 10 minutes,
rotating pans after four minutes, or until
lightly browned. Let cool on the baking
sheets for five minutes, then transfer to
wire racks to cool completely. Store
cookies in an air-tight container at room
temperature for up to five days.
Lime Custard
with Blackberries
Yields: 6
6 egg yolks
2 teaspoons cold water
1/4 cup granulated sugar
1/4 teaspoon sea salt
Juice of 1 small lime
2 teaspoons finely grated lime zest
1/4 cup dry sherry
2 pints fresh blackberries
directions:
In a double-boiler over low heat, whisk together egg
yolks and water until foamy and light.Whisk in sugar,
salt, lime juice, zest and sherry. Turn heat to mediumhigh and continue to whisk mixture until it thickens
enough to coat the back of a wooden spoon. Spoon
into small dessert bowls and top with berries to serve
warm. You can also refrigerate covered with plastic
wrap and serve cold with berries on top.
Roasted Pineapple
Yields: 6
1 small fresh pineapple, peeled, cored, sliced
crosswise into rings
Juice of 1 lime
2 tablespoons brown sugar
3/4 cup shredded, unsweetened toasted
coconut flakes
THYP:
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A
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H M Ti op
MO with a scoar-f ree
| 30 | SHEKNOWS Cookbooks
directions:
Preheat oven to 425 degrees F and spray a
large baking sheet with cooking spray. Toss
pineapple with lime juice and brown sugar.
Lay pineapple slices in a single layer on
prepared baking sheet. Roast for 10 minutes.
Flip and roast for five more minutes or until
pineapple is lightly browned. Serve sprinkled
with coconut. Pineapple rings can be made up
to two days ahead and refrigerated until
ready to serve. Reheat on a baking sheet in
oven, then sprinkle with coconut.
directions:
In a medium saucepan over high heat, stir together
honey, wine, cinnamon, cloves and orange zest. Bring to
a boil then reduce heat to medium-low and simmer for
five minutes. Place pears in liquid and increase heat to
bring liquid back to a low boil. Let cook for three to four
minutes, spooning syrup over pears, until pears are just
tender (dont cook them to mush).Transfer pears to
serving plates in a pool of the syrup from the pan. Place a
1/4 cup scoop of ricotta alongside each pear.You can
make poached pears up to one day ahead but undercook
the pears slightly. Reheat syrup and pears in the pan over
medium-high heat.
Balsamic
Strawberries
with Toasted
Almonds
Yields: 4
1/4 cup balsamic vinegar
2 tablespoons sugar, divided
1 tablespoon lemon juice
4 ounces Neufchatel, softened at room
temperature
1/4 cup low-fat honey-flavored Greek yogurt
1/2 teaspoon pure vanilla extract
2 pints strawberries, stemmed
1/4 cup sliced almonds
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if
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chocolate,
| 32 | SHEKNOWS Cookbooks
directions:
In a small saucepan over medium-high heat,
whisk together vinegar, one tablespoon
sugar and lemon juice. Bring to a boil and
cook for two to three minutes or until
reduced slightly and thickened. Set aside. In
a small bowl, whisk together Neufchatel,
yogurt and vanilla. Set aside. Place
strawberries in a medium bowl and toss
with remaining sugar. Set aside. Place
almonds in a small skillet over medium-high
heat and toast almonds, shaking skillet
often, until they are just golden.
Immediately transfer to a small plate so
they dont burn. Divide strawberries into
four dessert bowls and top with a dollop of
yogurt mixture, drizzle with balsamic and
garnish with almonds.
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