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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7 7 SHEKNOWS C&&"b&&"*
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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SHEKNOWS The Hea#+h0 M&$5* K+che% Ed+&%
The Healthy Mom’s Recipe Box Breakfast
Berry-Stuffed French ToastYields:
egg'
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T he Health y Mom’s Recipe Bo x Break fast
Apricot Candied Ginger Muffins
Yields: 12
>5? c)$ ch#$$ed d&ied a$&ic#('
>5? c)$ h#( +a(e&
5? c)$ +hi(e +h#le +hea( fl#)&
>5? c)$ +hea( ge&
= (ea'$##!' baki!g $#+de&
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The Healthy Mom’s Recipe Box Breakfast
SHEKNOWS The Hea#+h0 M&$5* K+che% Ed+&%
SuperfoodBreakfastSmoothie
Yields: 1
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T he H ealthy Mom’s Recipe Bo x Breakfast
Apple-Walnut Steel-Cut OatmealYields:
< c)$ '(eel c)( #a('
> c)$' +a(e&
< (able'$##! c#c#!)( #il 8#& )!'al(ed b)((e&9
= &ed #& g&ee! fi& baki!g a$$le'/ hal*ed/ c#&ed/ 'liced
G)!d ci!!a#! (# (a'(e
= (able'$##!' b+! ')ga&
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The Healthy Mom’s Recipe Box Breakfast
Make-Ahead Black Bean Breakfast BurritosYields: 10
< (able'$##! 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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7 =; 7 SHEKNOWS C&&"b&&"*
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#$$ed #!i#!
< ca! 8
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7 =? 7 SHEKNOWS C&&"b&&"*
Turkey Mushroom BurgersYields:
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Zesty Italian-Style Tuna CasseroleYields: 2
= 8=1 #.19 $#)che' S(a&Ki'(: Ch)!k Ligh( T)!a/ L#+6
S#di)
E c)$ 'all +h#le g&ai! $a'(a
= (ea'$##!' #li*e #il
c)$ ch#$$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 )ed,ce hea+ +& #&. a%d *$$e) f&) =@ $%,+e* &) ,%+# #(,d * ab*&)bed4
S+) a fe. +$e* a%d *e+ a*de4 Mea%.h#e2 hea+ &# % a .&" &) #a)ge *"##e+ &-e) $ed,$8
hgh hea+4 Add chc"e% a%d *ea*&% .+h *a#+ a%d 'e''e)4 S+)8f)0 chc"e% ,%+# + * !,*+
c&&"ed +h)&,gh4 U*e a *#&++ed *'&&% +& +)a%*fe) +& a '#a+e a%d "ee' .a)$4 Add ca))&+*2
ce#e)02 b)&cc a%d *%&. 'ea* +& +he .&" a%d *+)8f)0 ,%+# ca))&+* a)e !,*+ +e%de)4 S+) %
ga)#c a%d g%ge) a%d *+)8f)0 f&) &%e $%,+e4 Add chc"e% 9a%d !,ce* f)&$ +he '#a+e: a%d
c#a%+)& bac" +& .&" a%d *+)8f)0 f&) &%e $%,+e4 Se)-e *+)8f)0 &-e) )ce4 P#ace #ef+&-e)* %
%d-d,a#8*1ed $c)&.a-e8*afe2 f)ee1e)8*afe c&%+a%e)* a%d f)ee1e f&) f,+,)e $ea#*4
T he H ealthy Mom’s Recipe Bo x Dinner
Salmon Kale Curry
Yields:
< $#)!d b#!ele''/ 'ki!le'' 'al#! fille(/ c)( i!(#
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Red Hot Chili
Yields: "
< (able'$##! ca!#la #il
< $#)!d e,(&a lea! g)!d beef
< #!i#!/ i!ced
< la&ge &ed bell $e$$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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Published by SheKnows, LLC, A division of Atomic Online, LLC. All rights reserved.
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