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cookbooks

The Healthy Moms Kitchen Edition

contents
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THE HEALTHY MOMS FRIDGE


THE HEALTHY MOMS TOOL BOX
THE HEALTHY MOMS RECIPE BOX
BREAKFAST

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8
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BERRY-STUFFED FRENCH TOAST


APRICOT CANDIED GINGER MUFFINS
SUPERFOOD BREAKFAST SMOOTHIE
APPLE-WALNUT STEEL-CUT OATMEAL
MAKE-AHEAD BLACK BEAN BREAKFAST BURRITO

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

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14
14
15
15

TRUFFLE PARMESAN POPCORN


FIG-APRICOT FRUIT SALSA
CINNAMON SUGAR PITA CHIPS

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ROASTED CURRY CHICKPEAS


SUPERFRUIT YOGURT POPS

LUNCH

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18
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21
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TUNA AND WHITE BEAN SALAD


SIMPLE SHRIMP TACOS
QUINOA SALAD
SWEET AND SPICY MANDARIN SALAD
EGG AND TOMATO SALAD
GRILLED CHEESE AND SUNDRIED TOMATO SANDWICH
GREEK VEGGIE PITA

DINNER

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25
26
26
27

MEDITERRANEAN-STYLE LINGUINI
PORK RAGU WITH VEGGIE RIBBONS
TURKEY MUSHROOM BURGERS
ZESTY ITALIAN-STYLE TUNA CASSEROLE
SALMON KALE CURRY

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29

CHICKEN STIR-FRY AND COCONUT RICE


RED HOT CHILI

DESSERT

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30
30
31
32

OAT-RAGEOUS DARK CHOCOLATE CHIP COOKIES


LIME CUSTARD WITH BLACKBERRIES
ROASTED PINEAPPLE
POACHED PEARS WITH RICOTTA
BALSAMIC STRAWBERRIES WITH TOASTED ALMONDS
SHEKNOWS The Healthy Moms Kitchen Edition | 1 |

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)

Plain Greek Yogurt


Thick, rich and satisfying, Greek
yogurt boasts more protein and fewer
carbohydrates than regular yogurts, while
providing a bone-healthy dose of calcium
and live active cultures for digestive
health. Drizzle with honey and nuts for a
yummy breakfast or use plain Greek yogurt
as a sour cream substitute with dinner.

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

Salmon, tuna and other


fatty fish are loaded with
omega-3s, the healthy fats
associated with a reduced
risk of heart disease,
degenerative brain
diseases, some cancers,
arthritis, skin disorders
and depression.

| 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

Broccoli and other


cruciferous vegetables are
packed with vitamin C, folic
acid, calcium, potassium and
the cancer-fighting compound
sulforaphane. Toss into pasta,
casseroles or mac and
cheese to make it
more kid-friendly.

10) Quinoa

An ancient super grain, quinoa is not


only a complete protein, it is high in
iron, calcium and fiber. Its enemies?
Heart disease, cancer, diabetes,
anemia and osteoporosis. Cook it up
in advance and keep it in on hand all
week for a yummy side.

SHEKNOWS The Healthy Moms Kitchen Edition | 3 |

1)

Chef s
knife

The most versatile blade in


the bunch, a sharp chefs
knife is the best knife to
slice, dice, chop and mince
vegetables, fruit, lean meats,
poultry, fish, nuts and herbs.

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

Steaming food maximizes nutrient retention.


Boiling, broiling, sauting and grilling can
break down the nutrients during the cooking
process. Short on cash? Invest in some
parchment paper. At $4 per roll, you can
simply place your protein and veggies on the
paper, season with olive oil, lemon, herbs
and spices, fold up, then pop in the oven. The
components will not only steam inside the
pouch theyll soak up the flavors better
than other cooking methods. Bonus: Kids can
unwrap them like a present at meal time!

| 4 | SHEKNOWS Cookbooks

3)

Bamboo
cutting boards

Bamboo cutting boards are not


only beautiful, they are eco-friendly
and healthier than plastic boards
because they deter bacterial
growth. Have one for produce
and one for meats.

4) Food processor

A multi-blade food processor makes short work of


shredding cheese or vegetables, pureing ingredients
for sauces and soups, making smoothies, pulverizing
spices and nuts and grinding grains.

5) Colander

In addition to draining pasta, you can use colanders to


rinse the sodium from canned beans and wash fruits
and vegetables before you eat or cook with them.

6)

Eco-friendly
skillets

Unlike traditional non-stick skillets, eco-friendly


skillets wont release chemicals into your food or
the air. Nonstick skillets are invaluable in sauting
vegetables and fish, making sauces, cooking
omelets or fixing pancakes and French toast.

SHEKNOWS The Healthy Moms Kitchen Edition | 5 |

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

The Healthy Moms Recipe Box Breakfast

Berry-Stuffed French Toast


Yields: 4
6 eggs
1/2 cup skim milk
1 teaspoon ground cinnamon
2 tablespoons finely grated orange zest
1 teaspoon pure almond extract
8 slices light whole wheat toast (40 calories per slice)
4 tablespoons Neufchatel or reduced-fat cream cheese,
softened
1 cup frozen mixed berries, thawed, lightly mashed
Maple syrup
Low-fat Greek yogurt

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.

SHEKNOWS The Healthy Moms Kitchen Edition | 7 |

The Healthy Moms Recipe Box Breakfast

Apricot Candied Ginger Muffins


Yields: 12
3/4 cup chopped dried apricots
3/4 cup hot water
1-3/4 cup white whole wheat flour
3/4 cup wheat germ
2 teaspoons baking powder
1/4 teaspoon salt
2 tablespoons finely grated orange zest
2 eggs
1/4 cup firmly packed brown sugar
1 cup buttermilk
1/4 cup canola oil
1/2 cup orange juice
2 teaspoons pure vanilla extract
1/2 cup finely chopped candied ginger

| 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.

The Healthy Moms Recipe Box Breakfast

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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SHEKNOWS The Healthy Moms Kitchen Edition | 9 |

The Healthy Moms Recipe Box Breakfast

Apple-Walnut Steel-Cut Oatmeal


Yields: 4
1 cup steel cut oats
3 cups water
1 tablespoon coconut oil (or unsalted butter)
2 red or green firm baking apples, halved, cored, sliced
Ground cinnamon to taste
2 tablespoons brown sugar
1/4 cup chopped walnuts
1 cup low-fat milk

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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.

The Healthy Moms Recipe Box Breakfast

Make-Ahead Black Bean Breakfast Burritos


Yields: 10
1 tablespoon canola oil
6 eggs
1 (15-ounce) can black beans, rinsed, drained
1/2 cup finely chopped sun-dried tomatoes
4 large green onions, chopped (green and white parts)
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper
10 (8-inch) low-carb or high-fiber tortillas
3/4 cup shredded cheese of your choice

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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SHEKNOWS The Healthy Moms Kitchen Edition | 11 |

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

The Healthy Moms Recipe Box Snacks

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 |

The Healthy Moms Recipe Box Snacks

Fig-Apricot Fruit Salsa


Yields: 6
2 cups diced fresh figs
1/2 cup diced fresh apricots
1/4 cup raisins
1/3 cup finely chopped red onion
1 jalapeno, seeded, minced
2 teaspoons minced fresh ginger
Juice and grated zest of 1 lime
3 tablespoons finely chopped fresh cilantro
Sea salt and freshly ground black pepper to taste
Baked chips to serve
directions:
Combine figs, apricots, raisins, onion, jalapeno, ginger, lime juice and zest, and cilantro in a bowl. Season with
salt and pepper. Serve immediately with chips or refrigerate in an airtight container for up to three days.

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

The Healthy Moms Recipe Box Snacks

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Roasted Curry Chickpeas


Yields: AbouT 1 And 3/4 cuPs
1 (15-ounce) can chickpeas or garbanzo beans, rinsed, drained
1-1/2 tablespoons olive oil
1 teaspoon curry or more to taste
Sea salt to taste
directions:
Preheat oven to 400 degrees F. Spread chickpeas onto a double stack of paper towels and pat dry with another
paper towel, removing skins from chickpeas. Transfer chickpeas onto a rimmed baking sheet and drizzle with
olive oil, tossing to coat. Roast in the oven for 30 to 40 minutes or until chickpeas are lightly browned and
crunchy. Season with curry and salt, tossing to coat. Serve warm or let cool completely and store in an airtight
container in the refrigerator for up to three days.

Superfruit Yogurt Pops


Yields: 8
1 cup pitted fresh or frozen cherries (thawed)
1 cup fresh or frozen blueberries (thawed)
16 ounces low-fat vanilla Greek yogurt
directions:
In a food processor or blender, puree fruit and yogurt. Pour
into eight popsicle molds or small paper cups. Insert
popsicle sticks and freeze for at least two hours or until firm.

SHEKNOWS The Healthy Moms Kitchen Edition | 15 |

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

The Healthy Moms Recipe Box Lunch

Tuna and White


Bean Salad
Yields: 4
1 pouch (4.5 oz.) StarKist Tuna Creations, Zesty Lemon Pepper
1 garlic clove
1 tablespoon lemon juice
2 tablespoons olive oil
1 can (16 oz.) cannellini beans, drained and rinsed
1/2 red pepper cut in cubes
1/4 cup chopped red onion
Fresh basil, chopped to taste
Salt and pepper, to taste

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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.

SHEKNOWS The Healthy Moms Kitchen Edition | 17 |

The Healthy Moms Recipe Box Lunch

Simple Shrimp Tacos


Yields: 4
1 tablespoon olive oil
16 medium-sized raw shrimp, peeled, deveined, tails removed
Sea salt and freshly ground black pepper
1-1/2 cups finely shredded cabbage
2 green onions, chopped (white and green parts)
Juice of 1 lime
1/4 cup light sour cream
1/4 teaspoon chili powder or more to taste
4 corn tortillas, warmed
directions:
Heat oil in a medium skillet over medium-high heat. Add shrimp and season with salt and pepper. Cook, turning
often, for three minutes or until shrimp is just cooked through. Remove from heat. In a medium bowl, combine
cabbage and green onions. In a small bowl, whisk together lime and sour cream. Fill tacos with shrimp and
cabbage mixture and drizzle with sour cream mixture. Serve immediately.

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

The Healthy Moms Recipe Box Lunch

Sweet and Spicy


Mandarin Salad
Yields: 4
2 pouches (4.5 oz.) StarKist Tuna Creations, Sweet and Spicy
1/2 cup sliced celery
1/3 cup sliced green onions, white and green parts
1 can (11 oz.) Mandarin oranges, drained
4 to 5 cups salad greens
1/2 cup crispy chow mein noodles
Optional: Asian Style dressing the tuna creations has a nice flavor
so dressing isnt necessary unless you want more flavor.

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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SHEKNOWS The Healthy Moms Kitchen Edition | 19 |

The Healthy Moms Recipe Box Lunch


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Egg and Tomato Salad


Yields: 4
6 cups mixed greens
4 large roma tomatoes, cored, sliced crosswise
4 large hard-cooked eggs, peeled, sliced crosswise
4 tablespoons low-fat honey mustard dressing
4 tablespoons shelled sunflower seeds

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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.

Grilled Cheese and SunDried Tomato Sandwich


Yields: 2
4 slices whole grain seeded bread
2 tablespoons unsalted low-fat butter, softened
2 slices havarti cheese (or your favorite low-fat variety)
1/4 cup sun-dried tomatoes packed in olive oil, drained,
finely chopped
directions:
Place a large nonstick skillet over medium heat. Butter one
side of each bread slice with butter. Spray skillet with
cooking spray. Place two slices of bread, butter side down,
in skillet. Evenly crumble havarti onto bread and sprinkle
with sun-dried tomatoes. Top with remaining bread, butter
side up. Cover skillet and let cook for two to three minutes
or until the bread is lightly toasted on the bottom. Use a
spatula to carefully flip sandwiches. Cook for an additional
two to three minutes or until cheese is melted and both
sides of sandwich are lightly toasted. Cut each sandwich in
half and serve warm.

| 20 | SHEKNOWS Cookbooks

The Healthy Moms Recipe Box Lunch

Greek Veggie Pita


Yields: 2
1/2 cup shredded red leaf lettuce
1/2 cup coarsely chopped pitted Kalamata olives
1/4 cup finely chopped red onion
1/4 cup finely chopped roasted red peppers
1/4 cup finely chopped sun-dried tomatoes packed
in olive oil, drained
1/4 teaspoon dried oregano
2 teaspoons olive oil
1 tablespoon fresh lemon juice
Sea salt and freshly ground black pepper to taste
2 whole wheat pita halves
4 slices cucumber
1/4 coarsely crushed walnuts
2 to 3 tablespoons crumbled feta cheese

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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.

SHEKNOWS The Healthy Moms Kitchen Edition | 21 |

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

The Healthy Moms Recipe Box Dinner

Mediterranean Style Linguini


Yields: 4
2 pouches (6.4 oz.) StarKist Albacore Tuna in Water
12 ounces linguini pasta
2 tablespoons olive oil
1 clove garlic, minced
3/4 cup chopped onion
1 can (14.5 oz.) diced tomatoes, Italian seasoned
2 tablespoons chopped fresh basil
16 whole black olives, sliced in half
Red pepper flakes, optional
directions:
Cook pasta according to package directions. In medium saut pan, saut onion
and garlic in olive oil until translucent. Stir in tomatoes, tuna and red pepper
flakes, if desired; simmer for five minutes. Add black olives. Toss with pasta
and divide among six plates. Sprinkle with basil and serve.

SHEKNOWS The Healthy Moms Kitchen Edition | 23 |

The Healthy Moms Recipe Box Dinner

Pork Ragu with Veggie Ribbons


Yields: 4
2 tablespoons olive oil, divided
1 pound lean ground pork
1 onion, finely chopped
Sea salt and freshly ground black pepper to taste
3 garlic cloves, minced
1/2 teaspoon dried oregano
1/2 teaspoon minced fresh rosemary
1/2 cup dry red wine
1 (15-ounce) can fire-roasted diced tomatoes
1 cup reduced-sodium vegetable broth
2 large carrots, cut lengthwise into thin strips (use a vegetable peeler)
2 zucchini, cut lengthwise into thin strips (use a vegetable peeler)
4 to 5 fresh basil leaves, rolled tight, thinly sliced crosswise
1/4 cup shaved Parmesan for garnish
directions:
Heat oil in a large skillet over medium-high heat. Add pork and onion and season
with salt and pepper. Cook, stirring often, until onions are softened, about five
minutes. Add garlic, oregano and rosemary and cook, stirring often, for two to
three more minutes. Add red wine, stirring to combine, and scrape the bottom of
the skillet to remove any browned bits. Stir in tomatoes and vegetable broth and
bring to a boil. Reduce heat to medium-low and simmer while preparing the
vegetable strips. In a second large skillet, heat oil over medium-high heat. Add
carrots and zucchini and season with salt and pepper. Cook, stirring often, until
strips are softened and just lightly browned. Add vegetable strips to the pork
sauce and toss to coat. Serve warm, garnished with basil and Parmesan. You can
also let cool completely and freeze in microwave-safe, freezer-safe containers for
up to three months. Let thaw in the refrigerator, then reheat in the microwave.

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Turkey Mushroom Burgers


Yields: 4
1/4 cup dried shiitake or porcini mushrooms
1/3 cup hot water
1 pound ground lean turkey
2 green onions, finely chopped (white and green parts)
1/2 cup dried currants
Sea salt and freshly ground black pepper
4 whole wheat hamburger buns
directions:
Place mushrooms and water in a small bowl and set aside for 10 minutes to
rehydrate mushrooms. Drain and finely chop. In a large bowl, add mushrooms,
turkey, green onions and currants. Add a generous pinch of salt and a few grinds of
pepper. Mix ingredients together and form four patties. Heat grill or grill pan to
medium-high. Oil grate or pan. Grill burgers for four minutes each side or until
cooked through. Serve with buns and your favorite healthy condiments and toppings.
| 24 | SHEKNOWS Cookbooks

Zesty Italian-Style Tuna Casserole


Yields: 2
2 (2.6 oz.) pouches StarKist Chunk Light Tuna, LowSodium
cup small whole grain pasta
2 teaspoons olive oil
cup chopped onion
2 teaspoons minced garlic
cup sliced mushrooms
1 can (14.5 oz.) diced tomatoes with Italian seasonings,
no salt added
cup mozzarella cheese, part skim (plus additional 1 to 2
tablespoons for topping)
Red pepper flakes to taste

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.

SHEKNOWS The Healthy Moms Kitchen Edition | 25 |

The Healthy Moms Recipe Box Dinner

Salmon Kale Curry


Yields: 4
1 pound boneless, skinless salmon fillet, cut into 1-inch cubes
Sea salt and freshly ground black pepper to taste
1 tablespoon olive oil
1 onion, chopped
1 large bunch kale, stems and ribs trimmed, leaves coarsely chopped
1 large jalapeo, seeded, minced
4 garlic cloves, minced
2 tablespoons minced ginger root
1 tablespoon curry powder
1 (14-ounce) can coconut milk, shaken before opening
Finely grated zest and juice of 1 lime
2 tablespoons fish sauce or reduced-sodium soy sauce
1 tablespoon brown sugar
1 cup diced, seeded tomatoes
directions:
Season salmon with salt and pepper and set aside. Heat oil in a large pot over
medium heat, and cook onion until soft and translucent. Add kale and cook,
stirring often, until just wilted. Add jalapeno, garlic, ginger, and curry powder,
and cook, stirring frequently, for about one minute. Add coconut milk, lime juice,
fish or soy sauce, and brown sugar. Bring to a low simmer (do not boil). Add
salmon and tomatoes and return to a simmer. Reduce heat to low, cover and
simmer for five to seven minutes or until salmon is cooked through.

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Chicken Stir-Fry and Coconut Rice


Yields: 4
1 cup jasmine rice
1 (15-ounce) coconut milk
3/4 cup water
3 tablespoons finely grated orange zest,
divided
Sea salt and freshly ground black pepper
2 tablespoons sesame oil

1 pound boneless, skinless chicken


breasts, diced
2 carrots, thinly sliced crosswise
2 stalks celery, thinly sliced crosswise
2 cups broccoli florets
1 cup snow peas
2 cloves garlic, minced
2 tablespoons minced fresh ginger
3 tablespoons finely chopped fresh cilantro

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

The Healthy Moms Recipe Box Dinner

Red Hot Chili


Yields: 8
1 tablespoon canola oil
1 pound extra lean ground beef
1 onion, minced
1 large red bell pepper, seeded, chopped
2 jalapenos, seeded, minced
Sea salt and freshly ground black pepper to taste
6 garlic cloves, minced
2 (25-ounce) cans fire-roasted diced tomatoes
1 (15-ounce) can kidney beans, rinsed, drained
1 (15-ounce) can black beans, rinsed drained
2 tablespoons chili powder
1 tablespoon chipotle powder (optional)
1/2 cup finely chopped fresh cilantro

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.

SHEKNOWS The Healthy Moms Kitchen Edition | 27 |

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

The Healthy Moms Recipe Box Dessert

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.

SHEKNOWS The Healthy Moms Kitchen Edition | 29 |

The Healthy Moms Recipe Box Dessert

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

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| 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.

The Healthy Moms Recipe Box Dessert

Poached Pears with Ricotta


Yields: 4
1/2 cup honey
2 cups red wine
2 cinnamon sticks
2 whole cloves
Strips of zest from 1 orange
4 ripe but firm Anjou pears, peeled
1 cup skim ricotta cheese

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.

SHEKNOWS The Healthy Moms Kitchen Edition | 31 |

The Healthy Moms Recipe Box Dessert

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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| 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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