The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love
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About this ebook
If you feel challenged to serve your family healthy meals, much less to do it every day, The Healthy Family Cookbook is here to show you that nutritious food doesn’t have to be bland or take a long time and a lot of work to prepare—anyone can prepare healthy recipes that taste great and satisfy everyone, even the pickiest eaters. In these bright pages with full-color photographs, you’ll find over forty health-conscious recipes for a wide variety of kid-tested and kid-approved foods such as Southwestern Beef Roll-Ups, Hawaiian Huli Huli Chicken, and Mexican Lasagna that are certain to be instant hits in any family!
The foods within include healthy entrees, side dishes, and snacks that appeal to children and adults, all with recipes that are budget-friendly, multicultural, and quick and easy for even busy families to make. Each recipe was created to fit into any family’s healthy eating plan, with lean cuts of meat, a focus on whole grains, fruits, and vegetables, and lots of herbs and spices for bold flavor. And, with helpful tips for kids such as preparation notes and guides to the most leftover-friendly meals, these recipes offer a delicious way for your family to eat together in any circumstance.
The Healthy Family Cookbook features fun and family-friendly recipes such as:
- Red, White, and Green Grilled Cheese
- Dunkin’ Veggies and Chips
- Wow-y Maui Pasta Salad
- Grapesicles
- Crunchy Chicken Fingers with Tangy Dipping Sauce
- Buttons-and-Bows Pasta
- And many more!
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Book preview
The Healthy Family Cookbook - National Heart, Lung, and Blood Institute
Copyright © Skyhorse Publishing 2019
Copyright claimed in the index and conversion charts.
Adapted from deliciously healthy family meals by Department of Health and Human Services (HHS), National Institutes of Health (NIH),National Heart and Lung Institute. Changes: updated cover, updated title page, adjusted colors, adjusted interior trim size, added page borders, added index, and added conversion charts.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Photos courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
Recipes courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.
Participation by Skyhorse Publishing, Inc. does not imply endorsement by HHS/NIH/NHLBI.
Keep the Beat™ is a trademark of the U.S. Department of Health and Human Services (HHS).
® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are trademarks of the U.S. Department of Health & Human Services (DHHS)
First Skyhorse Publishing edition 2019. All rights to any and all materials in copyright owned by the publisher are strictly reserved by the publisher. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.
Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.
Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.
Visit our website at www.skyhorsepublishing.com.
10 9 8 7 6 5 4 3 2 1
Library of Congress Cataloging-in-Publication Data is available on file.
Print ISBN: 978-1-5107-5075-3
eBook: 978-1-5107-5080-7
Cover design by Daniel Brount
Printed in China
contents
from the NHLBI director
acknowledgments
introduction
main-dish meals
crunchy chicken fingers with tangy dipping sauce
baked pork chops with apple cranberry sauce
garden turkey meatloaf
empañapita
shepherd’s pie
make-your-own turkey burger
baked eggrolls
hawaiian huli huli chicken
sweet-and-sour chicken
fried
rice and chicken
asian-style chicken wraps
mexican lasagna
pasta dishes
buttons and bows pasta
turkey and beef meatballs with whole-wheat spaghetti
mediterranean pork penne
bowtie pasta with chicken, broccoli, and feta
pasta primavera
lunch/brunch
red, white, and green grilled cheese
pita pizzas
baked french toast fritters with apples and bananas
tuna and avocado cobb salad
oatmeal pecan waffles (or pancakes)
vegetable side dishes
watermelon and tomato salad
dunkin’ veggies and dips
broccoli and cheese
zesty tomato soup
tangy salsa
parmesan green beans
spinach and corn pancakes
super quick chunky tomato sauce
grain side dishes
roasted red pepper and toasted orzo
wow-y maui pasta salad
quinoa-stuffed tomatoes
wiki (fast) rice
orange couscous with almonds, raisins, and mint
snacks
bruschetta
peanut butter hummus
grapesicles
southwestern beef roll-ups
celery with cream cheese mousse
turkey pinwheels
fruit skewers with yogurt dip
make-your-own snack mix
appendix A. general cookbook resources
about We Can!®
guide to recipe symbols
side dish recommendations
appendix B. resources for parents
what can my family and I do to encourage a healthy weight?
We Can! parent tips: making healthier food choices
how much should I feed my child?
chefs in training: getting children involved in the kitchen
appendix C. resources for children
a food guide for children
a cooking terms guide
appendix D. cooking resources
guide to common cooking measurements
basic cooking instructions
frequently asked questions (FAQs)
temperature rules for safe cooking
keeping your kitchen safe
conversion charts
index
from the NHLBI director
Dear Friends:
With everyone’s busy schedules, how can you find time each day for the whole family to be together? Try spending family time in the kitchen, preparing healthy meals, and teaching your children to build lifelong healthy eating habits.
The National Heart, Lung, and Blood Institute (NHLBI) is pleased to present this new Keep the Beat™ cookbook to help busy parents who want to make meal preparation a family affair. Keep the Beat™ Recipes: Deliciously Healthy Family Meals features delicious, heart healthy recipes, just like NHLBI’s Keep the Beat™ Recipes: Deliciously Healthy Dinners. The cookbook showcases new dishes that were created especially for the NHLBI by a Culinary Institute of America-trained chef/instructor and father of two. We even tested the recipes with parents and school-aged children to make sure they liked them.
The cookbook also provides tips for involving children in meal preparation. The appendix is loaded with information on meal planning, cooking, and nutrition for families and children.
Keep the Beat™ Recipes: Deliciously Healthy Family Meals was developed in partnership with the NIH’s We Can!® (Ways to Enhance Children’s Activity & Nutrition) program—a national education program to help children stay at a healthy weight. For more information on both Keep the Beat™ healthy eating and We Can!, see Hungry for More?
(Resources) on the inside back cover.
I hope you enjoy preparing and eating these meals with your family!
Best wishes,
[Signed December 2010]
Susan B. Shurin, M.D.
Acting Director
National Heart, Lung, and Blood Institute
acknowledgments
The National Heart, Lung, and Blood Institute (NHLBI) would like to give special thanks to those involved with the development of Keep the Beat™ Recipes: Deliciously Healthy Family Meals.
Recipes were developed by David Kamen, PClll/C.E.C., C.C.E., C.H.E., Chef/Instructor at the Culinary Institute of America.
Recipe testing was conducted by Northern Illinois University (NIU) Nutrition and Dietetics and Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Associate Professor. Recipes were sampled by school children at NIU Child Development Laboratory, Paul T. Wright Elementary School, and Malta Elementary School.
Food photographs were taken by Ben Fink Photography.
The NHLBI staff who provided technical expertise and direction for the cookbook include Karen Donato, S.M., Janet de Jesus, M.S., R.D., Melinda Kelley, Ph.D., and Melissa McGowan, M.H.S., CHES.
introduction
•eat in good health
•growing healthy children
•abbreviations
introduction
Do you feel challenged to serve your family healthy meals each day? Nutritious food doesn’t have to be bland or take a long time to prepare. You can prepare healthy recipes that taste great—and that your children will love. Keep the Beat™ Recipes: Deliciously Healthy Family Meals dishes up all that and more. With kid-tested recipes, such as Southwestern Beef Roll-Ups, Hawaiian Huli Huli Chicken, and Mexican Lasagna, these