healthy mom kitchen.pdf

8/17/2019 healthy mom kitchen.pdf

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SHEKNOWS The Healthy Mom’s Kitchen Edition | 1

THE HEALTHY MOM’S FRIDGE

THE HEALTHY MOM’S TOOL BOX

THE HEALTHY MOM’S RECIPE BOX

BREAKFAST

BERRY-STUFFED FRENCH TOAST

APRICOT CANDIED GINGER MUFFINS

SUPERFOOD BREAKFAST SMOOTHIE

APPLE-WALNUT STEEL-CUT OATMEAL

MAKE-AHEAD BLACK BEAN BREAKFAST BURRITO

SNACKS

TRUFFLE PARMESAN POPCORN

FIG-APRICOT FRUIT SALSA

CINNAMON SUGAR PITA CHIPS

ROASTED CURRY CHICKPEAS

SUPERFRUIT YOGURT POPS

LUNCH

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

MEDITERRANEAN-STYLE LINGUINI

PORK RAGU WITH VEGGIE RIBBONS

TURKEY MUSHROOM BURGERS

ZESTY ITALIAN-STYLE TUNA CASSEROLE

SALMON KALE CURRY

CHICKEN STIR-FRY AND COCONUT RICE

RED HOT CHILI

DESSERT

OAT-RAGEOUS DARK CHOCOLATE CHIP COOKIES

LIME CUSTARD WITH BLACKBERRIES

ROASTED PINEAPPLE

POACHED PEARS WITH RICOTTA

BALSAMIC STRAWBERRIES WITH TOASTED ALMONDS

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The Healthy Mom’s Kitchen EditionHow do you take the chaos out of getting home-cooked meals to the table and still feel good

about the foods you’re feeding your family? It’seasy! Start by stocking your kitchen with thehealthiest ingredients, compile a tasty list of

quick and easy recipes (that also satisfy thkids) and use a few multi-taskingkitchen tools that save you time

and energy. This cookbook gives you everything you need, from the10 most nutrient-dense foods to ove

25 simply delicious recipes to keep your family happy, healthy and well-fed

c o n t e n t s

cookbooks

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W e l c o m e t o T h e H e a l t h y M o m ’ s K i t c h e n !

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| 2 | SHEKNOWS Cookbooks

Kale, the most nutrient-dense darkleafy green, can ward off cancer, heart

disease and poor eyesight, whilepromoting bone strength, anti-agingand weight loss. Use in sandwiches

and salads or sauté with some olive oil,garlic and lemon for a tasty side dish.

1) Kale

Not just nature’s perfectmuscle-building protein,

eggs also promoteeye health, boost thenervous system andpromote healthy hair,

skin and nails.

3) Eggs

Salmon, tuna and otherfatty fish are loaded with

omega-3s, the healthy fatsassociated with a reduced

risk of heart disease,degenerative brain

diseases, some cancers,arthritis, skin disorders

and depression.

4) Salmon

Thick, rich and satisfying, Greekyogurt boasts more protein and fewer

carbohydrates than regular yogurts, whileproviding a bone-healthy dose of calcium

and live active cultures for digestivehealth. Drizzle with honey and nuts for a

yummy breakfast or use plain Greek yogurtas a sour cream substitute with dinner.

2)Plain Greek Yogurt

A high-fiber, protein-rich all-star,lentils boost heart health, energy,

pregnancy health and muscle-buildingabilities. Simmer in broth to make a

hearty soup or mix with rice.

5)Lentils


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SHEKNOWS The Healthy Mom’s Kitchen Edition

Healthy fats, likeavocados and olive oil,contain phytonutrientsshown to boost heart

health, fight cancer andhelp the body burn fat.

7) Avocados

An ancient super grain, quinoa is notonly a complete protein, it is high iniron, calcium and fiber. Its enemies?

Heart disease, cancer, diabetes,anemia and osteoporosis. Cook it upin advance and keep it in on hand all

week for a yummy side.

10) Quinoa

Almonds are an excellentsource of heart-healthymonounsaturated fats,

fiber and vitamin E. Tosssome in your kid’s

backpack for a healthyschool snack.

6) Almonds

Broccoli and othercruciferous vegetables arepacked with vitamin C, folicacid, calcium, potassium andthe cancer-fighting compoundsulforaphane. Toss into pasta,

casseroles or mac andcheese to make itmore kid-friendly.

9) Broccoli

Wild blueberries have disease-fighting antioxidants and can

help you combat cancer, heartdisease, premature aging and

poor eyesight. They alsopromote digestive health.

Sprinkle onto oatmeal or tuckinto a yogurt parfait.

8) Wild blueberries


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7 ? 7 SHEKNOWS C&&"b&&"*

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.

The most versatile blade inthe bunch, a sharp chef’sknife is the best knife toslice, dice, chop and mincevegetables, fruit, lean meats,poultry, fish, nuts and herbs.

1)Chef ’sknife

Steaming food maximizes nutrient retention.

Boiling, broiling, sautéing and grilling canbreak down the nutrients during the cookingprocess. Short on cash? Invest in someparchment paper. At $4 per roll, you cansimply place your protein and veggies on thepaper, season with olive oil, lemon, herbsand spices, fold up, then pop in the oven. Thecomponents will not only steam inside thepouch – they’ll soak up the flavors betterthan other cooking methods. Bonus: Kids canunwrap them like a present at meal time!

2)Steam pot


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SHEKNOWS The Hea#+h0 M&$5* K+che% Ed+&%

Bamboo cutting boards are notonly beautiful, they are eco-friendly

and healthier than plastic boardsbecause they deter bacterialgrowth. Have one for produceand one for meats.

3)Bamboocutting boards

A multi-blade food processor makes short work ofshredding cheese or vegetables, puréeing ingredientsfor sauces and soups, making smoothies, pulverizingspices and nuts and grinding grains.4)Food processor

In addition to draining pasta, you can use colanders torinse the sodium from canned beans and wash fruitsand vegetables before you eat or cook with them.

5)Colander

Unlike traditional non-stick skillets, eco-friendlyskillets won’t release chemicals into your food orthe air. Nonstick skillets are invaluable in sautéingvegetables and fish, making sauces, cookingomelets or fixing pancakes and French toast.

6)Eco-friendlyskillets


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BreakfastBreakfast 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.


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The Healthy Mom’s Recipe Box Breakfast

Berry-Stuffed French ToastYields:

egg'


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T he Health y Mom’s Recipe Bo x Break fast

Apricot Candied Ginger Muffins

Yields: 12

>5? c)$ ch#$$ed d&ied a$&ic#('

>5? c)$ h#( +a(e&

5? c)$ +hi(e +h#le +hea( fl#)&

>5? c)$ +hea( ge&

= (ea'$##!' baki!g $#+de&


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SuperfoodBreakfastSmoothie

Yields: 1


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T he H ealthy Mom’s Recipe Bo x Breakfast

Apple-Walnut Steel-Cut OatmealYields:

< c)$ '(eel c)( #a('

> c)$' +a(e&

< (able'$##! c#c#!)( #il 8#& )!'al(ed b)((e&9

= &ed #& g&ee! fi& baki!g a$$le'/ hal*ed/ c#&ed/ 'liced

G)!d ci!!a#! (# (a'(e

= (able'$##!' b+! ')ga&


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Make-Ahead Black Bean Breakfast BurritosYields: 10

< (able'$##! ca!#la #il

egg'

< 8


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SnacksSmart 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.

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SHEKNOWS The Hea#+h0 M&$5* K+che% Ed+&% 7

The Healthy Mom’s Recipe Box Snacks

Truffle Parmesan

PopcornYields: ! cuPs

c)$' $lai! ai&6$#$$ed c#&!/ +a&

< (able'$##! black (&)ffle #il


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The Healthy Mom’s Recipe Box Snack

Roasted Curry Chickpeas

Yields: AbouT 1 And 3/ cuPs

< 8; +& ?; $%,+e* &) ,%+# chc"'ea* a)e #gh+#0 b)&.%ed a%d

c),%ch04 Sea*&% .+h c,))0 a%d *a#+2 +&**%g +& c&a+4 Se)-e .a)$ &) #e+ c& c&$'#e+e#0 a%d *+&)e % a% a)+gh+

c&%+a%e) % +he )ef)ge)a+&) f&) ,' +& +h)ee da0*4

Superfruit Yogurt Pops

Yields: "

< c)$ $i((ed f&e'h #& f.e! che&&ie' 8(ha+ed9

< c)$ f&e'h #& f.e! bl)ebe&&ie' 8(ha+ed9


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LunchFill your family’s lunch bags with yummy mid-day meals made offlavorful, 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.

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The Healthy Mom’s Recipe Box Lunch

Tuna and White

Bean SaladYields:

< $#)ch 8?1@ #.19 S(a&Ki'( T)!a C&ea(i#!':/ Ze'(- Le#! Pe$$e&

< ga&lic cl#*e

< (able'$##! le#! j)ice

= (able'$##!' #li*e #il

< ca! 8


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H EA L T H Y

M O M T i P :

D o e s s e a f o o d m a k e y o

u r

k i d s g o b l e c

h ? I n t r o d u c e i t

s l o w l y. I n c l u

d e t u n a i n a

c a s s e r o l e, t o

s s s h r i m p i n

t o

a v e g g i e s t i r

- f r y o r c r u m

b l e

s a l m o n i n t o

a n o m e l e t.

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The Healthy Mom’s Recipe Box Lunch

Sweet and SpicyMandarin SaladYields:

= $#)che' 8?1@ #.19 S(a&Ki'( T)!a C&ea(i#!':/ S+ee( a!d S$ic-


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Grilled Cheese and Sun-

Dried Tomato SandwichYields: 2

? 'lice' +h#le g&ai! 'eeded b&ead

= (able'$##!' )!'al(ed l#+6fa( b)((e&/ '#f(e!ed

= 'lice' ha*a&(i chee'e 8#& -#)& fa*#&i(e l#+6fa( *a&ie(-9


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Greek Veggie Pita

Yields: 2


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DinnerDinner 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.

7 == 7 SHEKNOWS C&&"b&&"*


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The Healthy Mom’s Recipe Box Dinner

Mediterranean Style Linguini

Yields:

= $#)che' 81? #.19 S(a&Ki'(: Albac#&e T)!a i! Wa(e&

5? c)$ ch#$$ed #!i#!

< ca! 8


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Turkey Mushroom BurgersYields:


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Zesty Italian-Style Tuna CasseroleYields: 2

= 8=1 #.19 $#)che' S(a&Ki'(: Ch)!k Ligh( T)!a/ L#+6

S#di)

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= (ea'$##!' #li*e #il

c)$ ch#$$ed #!i#!

= (ea'$##!' i!ced ga&lic

c)$ 'liced )'h#'

< ca! 8


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Chicken Stir-Fry and Coconut RiceYields:

< c)$ ja'i!e &ice

< 85? c)$ +a(e&

> (able'$##!' fi!el- g&a(ed #&a!ge .e'(/

di*ided

Sea 'al( a!d f&e'hl- g)!d black $e$$e&

= (able'$##!' 'e'ae #il

< $#)!d b#!ele''/ 'ki!le'' chicke!

b&ea'('/ diced

= ca&('/ (hi!l- 'liced c''+i'e

= '(alk' cele&-/ (hi!l- 'liced c''+i'e

= c)$' bcc#li fl#&e('

< c)$ '!#+ $ea'

= cl#*e' ga&lic/ i!ced

= (able'$##!' i!ced f&e'h gi!ge&

> (able'$##!' fi!el- ch#$$ed f&e'h cila!(

drt:

I% a $ed,$ '&+ &-e) hgh hea+2 *+) +&ge+he) )ce2 c&c&%,+ $#"2 .a+e) a%d &%e

+ab#e*'&&% &)a%ge 1e*+4 Sea*&% .+h a ge%e)&,* '%ch &f *a#+ a%d a fe. g)%d* &f 'e''e)4

B)%g +& a b&#2 )ed,ce hea+ +& #&. a%d *$$e) f&) =@ $%,+e* &) ,%+# #(,d * ab*&)bed4

S+) a fe. +$e* a%d *e+ a*de4 Mea%.h#e2 hea+ &# % a .&" &) #a)ge *"##e+ &-e) $ed,$8

hgh hea+4 Add chc"e% a%d *ea*&% .+h *a#+ a%d 'e''e)4 S+)8f)0 chc"e% ,%+# + * !,*+

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T he H ealthy Mom’s Recipe Bo x Dinner

Salmon Kale Curry

Yields:

< $#)!d b#!ele''/ 'ki!le'' 'al#! fille(/ c)( i!(#


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Red Hot Chili

Yields: "

< (able'$##! ca!#la #il

< $#)!d e,(&a lea! g)!d beef

< #!i#!/ i!ced

< la&ge &ed bell $e$$e&/ 'eeded/ ch#$$ed

= jala$e!#'/ 'eeded/ i!ced Sea 'al( a!d f&e'hl- g)!d black $e$$e& (# (a'(e

ga&lic cl#*e'/ i!ced

= 8=@6#)!ce9 ca!' fi&e6a'(ed diced (#a(#e'

< 8


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DessertNo need to pull a processed, high-sugar, calorie-loaded dessertout of a wrapper or carton when your family’s 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.

7 = 7 SHEKNOWS C&&"b&&"*


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The Healthy Mom’s Recipe Box Dessert

Oat-rageousDark ChocolateChip Cookies

Yields: 10

< c)$ +hi(e +h#le +hea( fl#)&

< c)$ #a('


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The H ealt hy Mom’s Reci pe Box Dessert

Lime Custard

with BlackberriesYields: !

egg -#lk'

= (ea'$##!' c#ld +a(e&

; 7 SHEKNOWS C&&"b&&"*

Roasted PineappleYields: !

< 'all f&e'h $i!ea$$le/ $eeled/ c#&ed/ 'liced

c''+i'e i!(# &i!g'

J)ice #f < lie

= (able'$##!' b+! ')ga&

>5? c)$ 'h&edded/ )!'+ee(e!ed (#a'(ed

c#c#!)( flake'

drt:

P)ehea+ &-e% +& ?=@ deg)ee* F a%d *')a0 a

#a)ge ba"%g *hee+ .+h c&&"%g *')a04 T&**

'%ea''#e .+h #$e !,ce a%d b)&.% *,ga)4La0 '%ea''#e *#ce* % a *%g#e #a0e) &%

')e'a)ed ba"%g *hee+4 R&a*+ f&)


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Poached Pears with Ricotta

Yields:


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The Healthy Mom’s Recipe Box Dessert

Balsamic

Strawberries with Toasted Almonds

Yields:

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