happy healthy food for families

8/11/2019 Happy Healthy Food for Families

1/43


2/43

Dedication This book is dedicated to my son, for his patience when mommy needed to get some work done and for thvegetarian that he is I love you Evi.


3/43

Copyright The content featured inHappy Healthy Food for Familiesincluding the photography is sole prop

erty o

Hendrickson and cannot be reproduced without written consent.

Copyright Gloria Hendrickson 2014

Published on 30thof August


4/43

Introduction

My name is Gloria Hendrickson and my hope for this book is that it

brings inspiration to your family home, offering healthy meals and

ideas to nourish your loved ones. After having my son in 2012 and

seeing just how much influence junk food had on my child at such

an early age, I made the effort to encourage and inspire my son to

adopt healthy eating, not just for him but our entire family.

As I spent more time researching food from its origins, its

nourishment and its benefit to our lives, I discovered a world of

information. My journey took me on an adventure, giving me a

greater understanding of what I was actually putting on my table

and offering my family. With the food industry today and

numerous ingredients we can barely pronounce, my quest left me

with a d esire to share my meal ideas and create this book designedto inspire healthy eating.

My Mother is an amazing culinary wizard; yes I just called her a

Wizard. She taught me the skill of self-sufficiency, the techniques of

bread making, pickling, baking and food pairing. For her wisdom,

patience and skills, I couldnt acknowledge her more.

The following re

numerous experi

Raising a family

cheap. With the sof NY, my missio

and appealing to

This EBook has b

excited to be abl

take the journey i


5/43

Table of ContentsBREAKFAST & SNACKS

Blueberry Banana Muffins.10

Simple Yogurt Parfaits..11

Canning Peaches..12

Egg Puffs......14

Whole Wheat Honey Pancakes with Banana Puree..15

Pea & Broccoli Quesadillas..16

Apricot Coconut Slice.17

Cranberry Breakfast Muffins.18

Carrot Fries..19

Sweet Potato Bites...20

MAINS

Sweet Potato Curry..........................................................22

Mixed Bean Salad............................................................23

Kids Healthy Mac & Cheese.............................................24

Tomato Soup/Watercress Broccoli Soup........................25

Bean Chili with Cauliflower Mash..................................26

Peanut Linguine..............................................................27

MAINS CONT.

Curry Sausages........................................................

.........28

Mango Chicken.................................................................29

Pineapple Fried Rice.........................................................30

Lime Coconut Chicken with Asparagus............................31

Spinach & Tomato Rice.....................................................32

Asian Beef Lettuce Wraps.................................................33

Spinach & Mushroom Couscous.......................................34

Thai Satay Chicken............................................................35

DESSERTS

Fruity Popsicles.................................................................37

Thai Coconut Rice Pudding..............................................38

Whole Wheat Strawberry Crepes.....................................39

Sauted Cantaloupe..........................................................40

Chocolate Bean Brownies.................................................41

Passion Fruit Cu cakes...................................................... 2


6/43

Budget Friendly Foods

Throughout this book youll find simple ingredients.

Here is a list of food that fits nicely within most family

budgets and are fairly cheap but most of all healthy.


7/43

Pantry/Freezer Staples

We all want food to last, to see it stretch as far as possible.

Here is a simple list of great staples for the pantry

Rice

Beans

Pastas

Canned Vegetables

Vegetable and Chicken Stocks

Homemade Soups *

Flour

Coconut Milk

Nuts and Seeds

Herbs and Spices

Butter *

Chicken Drumsticks

Raisins

Popcorn Kernels

Oils

Home canned products (Peaches, Tomatoes, Pickles)

Baby Spinach *

Peanut Butter

Garlic*

Onions

Couscous

Lentils

'()* +, -./0,1 20/3,*


8/43

Simple Meal Planning Tips

We love to meal plan, even though its not always in favor of our cravings on some nights. It does

however, provide us with a stable budget to keep our costs of food low and the amount of wastage low

also.

Here are 10 favorable things to know when meal planning:

5. Include food with a long shelf life

Food such as corn, beans, rice and pastas will last a decent amount of time and can be

incorporated in a variety of meals

6. Know how to stretch a meal

Having leftovers is a delight even when it takes up a lot of space in your fridge; it also saves a

pretty penny on time and preparation of a new meal for tomorrow.

7. Have days where you take a rest

Throw in something special or a treat. A night out for dinner or your favorite guilty meal

8. Make meals from meals

This is a classic! Making a crock-pot full of spicy turkey meatballs can be used in a variety of

ways, with pasta, in a sandwich for lunch, served with sauce or on their own. There is alwaysmore than one way to make a meal. For this reason making bigger batches helps.

9. If you dont feel like it, change it

Lets be honest, you arent going to always feel like eating zucchini lasagna on certain nights! So

switch it out, swap it with another day. Be flexible and scout out your other options.

1. Dont buy more than you need Buyin

essential. You dont want an overload of food

fresh produce. Choose your ingredients wise

Organization is key to successfully sticking t

2. Know where your food is sourced

Joining in on food shares, CSAs and pooling

planning. Invest in a good source of food, it

of healthy and fresh produce and meats.

3. Include a little something for everyon

Take note of everyone in your household an

Sure! But make sure its a healthy burger. He

excitement) from others in your household w

4. Time

What if you have little time for grocery shop

making one trip to the store per month its

or fortnightly shopping. This will only apply

10. Get everyone involvedSitting down and discussing the budget for f

in your meal planning. Sit down and take su

to see more of on the table, or less of. To ens

assign different tasks during meal times: So

the soup. This makes it fun for everyone.


9/43


10/43

Banana 30 MINS/6 SERV

1 cup of blueber

1 cup of unswee

1 !cups of who

"cup of honey

1 tsp of baking s

3 - 4 mashed ba

Pinch of salt

1 cup of milk

1 egg

1. Preheat oven to 3

2. Mix dry ingredi

powder, and bak

3. Mash bananas

applesauce then

a spatula. Now c

with an electric b

4. Gently fill each full

5. Bake for 20-30

determine its rea

6. Let cool for 5 min78,-, +9:,+,00; +)*)*) ,02,?. )11=.=/* ./ )*;9:*?8 +/@A 78,; 20,,3, B,99C ?)* +, -./0,1 =* .8, 0,20=D,0)./0 2/0

)* )2.,0*//* -*)?E )*1 .8, E=1- B=99 9/F, .8,


11/43

Simple5 MINS/1-2 S

1 cup of plain

#cup of fres

#nut mix (m

#shredded c

#cup of flax

Other options

other fruit.

1.Simply layer e

the fruit, shredde

blueberries on to

K:=?EC -=9, )*1 1=F=*,G L=1- 9/F, ./ D,. =*F/9F,1 =* .8,

E=.?8,* )*1 B8). +,..,0 B); .8)* 8,9>=*D /:. B=.8 .8=-

+0,)E2)-.A M=..9, 8)*1- ?)* >/:0C 1=F=1, )*1 >=?E B8=?8 ./>>=*D-./ =*?9:1, =* .8,=0 /B* ;/D:0. >)02)=.A


12/43

Cannin1 CAN/5 SER

A mason jar

10 peaches

!cup of hon

juice of 1 lem

!- "cup of

Water for boi

1. Sterilize and

2. Fill a large sa

3. Place peaches

the skin off ge

4. Slice your pea

5. To the jar add

perfectly.

6. In a separate

well combine

7. Add the mixt

8. Bring a large

pad or thick d

would do this

9.Add jar with

and boil for 3

Remove caref

minutes.

We love peach season! Its a wonderful time to start canning and you will find a lot ofmason jars on sale throughout the season. Though I am no expert at canning, I doenjoy it. This is a sugar-free method i like to use. Peaches are great as a snack, or adessert, even added to pie!


13/43

Mushrooms:these are great for mushroom sauces, saut ed in coconut oil,added to pasta bakes & soups.

Sweet green peas:these work well in almost anything! Use them in soups,as a simple side or mash them up!

Baby kale:We love kale for smoothies and quick salads; it also makes a greatsoup or even finely shredded and added to wild rice with herbs.

Broccoli:A popular veggie in our home. Broccoli is tasty when lightlysteamed, added to soup (recipe to follow) and used in stir-fry or with rice

Delicious sources of

vegetable protein

and a few ways to use

them.

N,,1 ) 8,)9.8; +0,)E2)-. =* ) 8:00;O 70; .8,-, ,DD >:22-A P*9; ) 8)*12:9 /2


14/43

1.

2.

3.

4.

5.

6.

; ; ; DD > ;

=*D0,1=,*.- )*1 ) ?:>?)E, >)* 0,Q:=0,1C .8,;R0, Q:=?E )*1 .)-.;A S/: ?)*)11 ) F)0=,.; /2 F,D,.)+9,- /0 E,,> .8,< -=9,A T0,). 2/0 2)


15/43

1.

2.

3.

4.

5.

6.

7.

Who doesnt love pancakes? Make them a tad healthier by usingwhole-wheat flour, honey in place of sugar and add a little fruitand yogurt instead of heavy syrups. These are a family favorite!


16/43

1.

2.

3.

4.

I take every opportunity to throw in some veggies in every meal formy family. Quesadillas make tasty snacks or even lunches for littleones. This Whole wheat Quesadilla is so simple, and the ingredientscan be changed according to personal preferences.


17/43

1.

2.

3.

4.

5.This is considered more of a treat than a snack. Its a sweetcoconut apricot slice. While it doesnt require any sugar, thedried fruit takes it up a notch with its natural sweetness.


18/43

Cranberry Breakfast Muffins30 MINS/SERVES 12

1 cup of dried or frozen cranberries

1 !cups of wheat germ

3/4 cup of honey

1 tsp of baking powder

1 tsp of baking soda

2 mashed bananas

1 teaspoon of salt

!cup of milk

3 eggs

1. Preheat oven to 350 F.

2.Whisk eggs, milk and salt, mashed bananas and honey together.

3. In a separate bowl combine all dry ingredients: wheat germ, baking soda,

baking powder and cranberries. Combine the wet and dry ingredients together

then pour mixture into muffin trays !of the way full.

4. Place in oven for 15-20 mins (till browning and slightly firm on tops of

muffins). Remove from oven and let cool for 5 minutes before serving.

Need mthe mo

Youll


19/43

Carrot Fries30 MiNS/SERVES 4

10 Carrots, rinsed, peeled and cut into stick

Pinch of salt & pepper

1 tsp of rosemary

5 tbsp of olive oil


2. In a medium bowl add salt, pepper, rosemar

3. Coat the carrot sticks with the oil dressing

4. Lay carrot sticks on a greased cooking pan o

5. Bake till crispy (usually 20 mins)

6. Let cool and serve with your favorite dressin

In an effort to steer clear of french fries, I do enjoy somecarrot fries from time to time. Carrots, sweet potato &eggplant make great (healthy) alternatives. Try some today.


20/43

Sweet Potato Bites30 MINS/SERVES 6

1 sweet potato

Your favorite herbs: oregano, rosemary, cum

A pinch of salt

A pinch of pepper

2 tbsp of olive or coconut oil

1 avocado

2 tbsp of lemon juice


2. Finely slice the sweet potato into bite-sized p

3. Sprinkle slices with salt, pepper and herb bl

4. Spread the sweet potato slices evenly across

5. Coat the sweet potato pieces with olive oil an

crispy.

6. In a separate bowl mash avocado with lemo

7. Carefully spoon the filling into two slices of

These are great for kids, a nice balance of sweet andsavory. The avocado gives these bites a nice creamytexture.


21/43


22/43

Sweet Potato Curry30 MINS/SERVES 4

3 sweet potatoes, diced and boiled till tender.

1 cup of fresh or frozen green beans

2 cups of organic corn kernels

1 cup of frozen peas

4 cups of water for boiling

2 cups of yogurt (plain Greek yogurt is best)

#

cup of water 4 tbsp of curry powder of your choice

3 tbsp of coconut oil or olive oil

1. Dice sweet potato into bite-sized pieces and add to a large

saucepan of water. Bring to a rolling boil then reduce heat and

drain when sweet potato becomes tender (set aside).

2. In a separate saucepan add the curry powder to the oil and mix

till it dissolves.

3. Slowly add the yogurt in small amounts while stirring

frequently to form a paste.4.Add"cup of water slowly to thin the mixture and simmer for

5 mins.

5. Next, add all the vegetables: peas, green beans and corn.

6. Bring to a soft simmer for 15 minutes then add the sweet

potato.

7. Cool for 5 mins before serving.

Curry doesnt have tfamily. Adding a tourich flavors.


23/43

Mixed Bean Salad15 MINS/SERVES 8

1 can of red kidney beans (or dry beans, soaked and rinsed)

1 can of black beans (or dry beans, soaked and rinsed)

1 can of cannelloni beans

1 can of organic corn kernels

!red onion finely chopped

1 cup of cilantro finely chopped

Juice of 1 lime Juice of 1 small lemon

!cup of olive oil

!cup of red wine (or apple cider: If using apple cider only use 1

1 red bell pepper

1 green bell pepper

Salt & pepper to taste

1 tbsp of honey

1. Coarsely chop the bell peppers, onion and cilantro and set a

2.Add beans to a large bowl.

3.Add the bell peppers, onion and corn to the bowl of beans a

Mix gently throughout.

4. In a small bowl combine the olive oil, vinegar, salt and pepp

juice and honey.

5.Whisk dressing till smooth and toss throughout bean mix.

6.Refrigerate for at least 30 minutes - best served chilled.

78=- =-


24/43

Kids Healthy Mac & Cheese20 MINS/SERVES 4

Your favorite pasta (one box, we like whole wheat elbows)

1 !cups of milk

"cup of grated cheese (you pick)

2 tsp of whole wheat flour



5 tbs of butter Optional: your favorite vegetables (we love peas, broccoli, corn and

carrots)

1. Bring a large saucepan of water to a rolling boil.

2.Add a pinch of salt then add your pasta.

3. Cook pasta according to the directions featured on the box.

4. Drain and set aside.

5. In the same saucepan melt the butter over a low-medium heat. Slowly add

the flour, spoonful at a time.

6. Next, slowly pour milk into saucepan to make a thick paste.

7. Sprinkle cheese over the milky mixture and stir frequently till the cheesy

sauce comes together.

8.Add your choice of vegetables and mix thoroughly.

9. Lastly add your pasta to your sauce mix and combine salt & pepper to

taste.


25/43

Tomato Basil Soup30 MINS/SERVES 4

10 over ripe tomatoes cut into chunks


3 cups of vegetable stock

1 cup of whole milk

1 cup of water

A pinch of salt & pepper

A bunch of fresh basil

Optional garnish: dried herbs sprinkled on top

1. Bring a saucepan to a rolling boil.

2.Add the chopped tomatoes and stir frequently

till soft and tender.

3. Transfer the tomatoes to a blender and pulse

once or twice, just enough to create a puree.

4.Add the basil to the blender and pulse till it is

mixed into the tomato puree then set aside.

5. In the same saucepan add vegetable stock and 1

cup of water, and then bring to a warm simmer.

6. Reduce the heat to low and add the tomato basil

puree and stir.

7. Slowly add the milk in small amounts, slowly

8. Simmer over a low heat, let cool for 5 mins

before serving.

Dont worry if you have no fresh tomatoes on hand, cannedtomatoes will work like a charm; simply replace the fresh

tomatoes with one large can of crushed tomatoes.

Watercress is a great low calorie vegetable; its rich in vitamink and calcium. I love watercress in soups, salads and

sandwiches.

B Chili ith C lifl


26/43

Bean Chili with Cauliflow45 MINS /SERVES 4

1 lb of ground beef (minced beef)

2 cans or 2 cups of kidney beans (or beans of you

5 diced tomatoes

#cup of water & 4 cups of water for boiling

1 tbsp of olive oil

2 carrots finely diced

1 onion finely diced

1 can of corn kernels

! head of cauliflower

!cup of butter

Salt and pepper to taste

Optional garnish:sour cream and spring onions

1. Heat a skillet to medium high heat and brown the g

add carrots and onion. Reduce heat to a simmer an

simmer for an additional 15 minutes.

2.Add the diced tomatoes to a blender and pulse till p

3.Add pureed tomato to the beef mixture, beans and

a further 20 minutes, till all flavors combine.

This bean chili is a winter favorite in our house. It is easy

to make and hearty for the cooler weather.

If you love peanut flavor, you will love this dish. Co

i h li i k d li i di h f


27/43

Peanut Linguine20 MINS/SERVES 4

1 pint of grape or cherry tomatoes

Nut/seed mix of your choice (optional)

Baby spinach

!cup of creamy natural peanut butter (with oil, but if you cant get the

natural kind simply add 2 tbsp of olive oil)

4 tbsp of boiled water


1 package of whole wheat linguine

2 tbsp of honey (optional)

1. Cook the linguine according to the package directions, drain and set aside.

2. In a separate bowl add the peanut butter and honey and whisk together till

well combined.

3. Slowly and carefully add the boiling water till a saucy mix forms.

4. Slice the tomatoes into halves and rinse and tear the spinach using a sharp

knife then add to the linguine.

5. Finally, add the sauce mixture to the linguine and toss till thoroughly

combined; garnish with seed/nut mix and serve.

sauce with linguine makes a delicious pasta dish fu


28/43

Apple Spiced Sausag40 MINS/ SERVES 4

5 apple spiced sausages (organic is bes

1 cup of sweet peas

"cup of coconut milk

!cup of water

3 tbsp of olive oil

4 tbsp of butter

4 tbsp of curry powder

4 large red potatoes (organic is best)

1. In a large skillet add oil and bring to a m

2.Add sausage and cook thoroughly (abou

3. In a separate saucepan on medium heat

add curry powder and stir till it forms a p

4. Gently add coconut milk in"cup portio

vigorously. Slowly add the water.

5. Slice potatoes into bite-size pieces and a

them to simmer for 20 mins or until tend

6.Add the peas, slice the sausage and stir t

an additional 5 mins.

7. Serve.

This is another perfect winter favorite. A rich and creamy curry

with a mix of potatoes and peas delightful!

Tasty and tan

with mango g


29/43

Mango Chicken40 MINS/ SERVES 4

1-2 ripe mangoes diced

4 chicken breast fillets

3 tbsp of olive oil

3 tsp of butter (melted)

1 tsp of paprika

Juice of 2 limes

2 tbsp of honey + 2 tbsp of honey for sauce

1 tbsp of cayenne pepper


1. In a large container with a lid add butter, paprika, honey, cayenne

pepper. Whisk together to form a marinade. Marinade will be only a

small amount. You only want enough to lightly coat the chicken.

2. Place in refrigerator for 1 hour or more.

3. Heat a large skillet to medium-high. Take out the chicken breasts

and sear on both sides till brown (about 3-4 mins)

4. Preheat oven to 350 F and bake chicken for 30 minutes or untilcooked through.

5. To make mango glaze to a medium skillet add juice of one lime and

honey. Bring to a bubbling boil then add paprika. Turn off the heat

and carefully add the diced mango. Spoon the mango glaze over the

chicken, serve.

with mango g

Thai food is one of my specialties. Fried rice is great whipped up

from leftover rice and can include almost any veggie


30/43

Thai Pineapple Fried Rice20 MINS/SERVES 4

4 cups of cooked jasmine rice (day old works best!)

4 tbsp of low sodium soy sauce

1 tbsp of fish sauce

2 cups of fresh roughly chopped pineapple

2 cups of frozen peas

1 cup of organic corn kernels

2 eggs

Optional garnish: sliced cucumbers

2 tbsp of coconut oil for frying

1. Add oil to a skillet or wok over high heat.

2.Add eggs and using a fast motion fry them, breaking them up

into small pieces.

3.Add the rice and soy sauce, fry for about 4 minutes.

4. Next add the fish sauce, vegetables and pineapple mixing them

thoroughly through the rice.

5. Lower heat and let cook for a further 5 mins.

6. Let cool for 3 mins before serving.

from leftover rice and can include almost any veggie.

Coconut Lime Chicken with Asparagu


31/43

Coconut Lime Chicken with Asparagu30 MINS/SERVES 4

1 lb of chicken breast fillet

A handful of asparagus spears

1 head of broccoli

2 tbsp of soy sauce

2 tbsp of red curry paste

!cup of creamy peanut butter

Pinch of cumin

Pinch of paprika

1 cup of coconut milk

Juice of one lime plus more for garnish

Pinch of pepper

1 tbsp of coconut oil or olive oil

1. Steam broccoli and asparagus over boiled water till theyre slightly tender.

2. In a small bowl add the coconut milk, curry paste, paprika, cumin, soy sau

lime juice and whisk till sauce is formed.

3. Heat a large saucepan and add chicken, cook over medium heat till done th

Simmer over a low heat for 15 minutes.

4. Finally, add the steamed broccoli and asparagus and gently coat them with

5. Cool for 5 mins before serving.

Another Asian inspired dish, this is robust in coconut and

lime flavor with a little spicy kick to it!

Spina


32/43

Spina25 MINS/

1 handful

1 can or 2

5 tomatoe

1 cup of c

2 tbsp of c

Salt & pep

2 tsp of c

1 tsp of pa

Parmesan

!lb of ch

1. Cut chicke

oil over m

2. Cook chic

3.Allow to s

4.Add bean

minutes.

5. Lower hea

pepper.

6. Sprinkle a

serving.

This is a great fill in meal since it uses a lot of home staple foods such as beans, rice and

tomatoes. Its a great meal to make when youre running low on other ingredients.


33/43

Asi20 MIN

!lb o

!hea

3 diced

1/3 cu

2 sprig

1 swee

Pinch

!cup

1 tsp o

1 tsp o

1 tsp o

2 tbsp

1. Add 1

beef, c

2. Next a

potato

togeth

simme

3. Scoop

add to

onions

Another Asian inspired dish. We hardly ever eat redmeat but whenever we do its sparingly. This is a greatmeal for those days when you want a very light dish.

Ya just gotta love couscous! It fills you up and is a healthy option! Want more flavor in it?


34/43

Spinac25 MINS/ SE

1 cup of cook

1 avocado

3 sweet pota

2 cups of slic

2 cups of bab

Salt & peppe

2 tsp of chili f

2 tsp of rosem

4 cups of wat

3 tsp of olive

1. Add diced sw

slightly tende

2. In a separate

Add the baby

flakes.

3. Cook for 2 adwilted.

4.Add sweet po

5. Lastly add th

6.Add a serving

top.

Cook it in your favorite vegetable broth to really use it to its fullest potential.

Thai Chicken Satay1 HOUR 30 MINS/SERVES 5 (2 PER PERSON)


35/43

1 HOUR 30 MINS/SERVES 5 (2 PER PERSON)

1 lb of chicken breast fillet cut into bite-sized pieces

10 skewers soaked in water for 1 hour

2 cloves of crushed garlic or 3 tbsp of minced garlic

#cup of honey

!juice of a lime

2 tbsp of yellow curry powder

2 tbsp of finely ground coriander

!cup of finely sliced cilantro

4 cups of coconut milk

Optional: 2 tbsp of fish sauce

Satay Chicken

1. Place chicken pieces into a large container with a lid.

2. In a blender add coconut milk, crushed garlic, honey, lime juice, yellow curry powder,

ground coriander and cilantro and pulse till ingredients are combined.

3. Pour mixture over chicken and place in refrigerator for 1 hour or overnight.

4. Skewer pieces of chicken and grill over high heat, turning frequently till cooked through.

Peanut Sauce

1. Place coconut milk, peanuts, honey and salt into blender. Pulse for 30 seconds till a sauce

mixture forms.

2. Serve peanut sauce alongside chicken satay.

Thai satay ch

througho

PEANUT SAUCE

1 cup of unsalted peanuts

2 tbsp of honey

!cup of coconut milk

Salt to taste


36/43


37/43

Fruity Popsicles10 MINS/ SERVES 6 POPSICLES

1 !cups of fruit (blueberries, strawberries an

!cup of Greek yogurt 3 tbsp of honey or maple syrup

!cup of baby kale or baby spinach

1 cup of coconut water or coconut milk

1. Simply combine all ingredients in blender till th

2. Evenly pour mixture into prepared popsicle mo

3. Freeze for at least 4 hours.

These are easy desserts for kids. Skip the store bought popsicles and make your own with

all their favorite fruits. The combinations are endless - perfect summer treat!


38/43

Thai Coconut Rice15 MINS/SERVES 4

2 cups of cooked jasmine rice

1 cup of coconut milk

#cup of honey or maple syrup

1 mango

!cup of water

Pinch of cinnamon

1. In a medium saucepan bring coconut milk to a sim

for 10 minutes.

2.While rice is simmering, add half of the mango and

mixture.

3.Add mixture to the coconut rice in saucepan.

4. Mix over low heat till well combined; about 5 minu

5. Serve coconut rice in small bowls, top with remain

served warm or cold.

Yes, we sure do love mangoes! This is a dessert you will love! Its great

served warm but can also be just as good when cold.

S b C i h Bl b S


39/43

Strawberry Crepes with Blueberry Sauce20 MINS/SERVES 6

2 cups of whole wheat flour

2 cups of milk

3 eggs

2 tbsp of olive or coconut oil

2 tsp of salt

Pinch of cinnamon

2 cups of sliced strawberries

Maple syrup

!cup of blueberries

- Great serves alongside banana ice cream (pulse 2 frozen bananas in blender)

1. In a large bowl add the flour, milk, eggs, oil and Salt. Using a whisk combine the ingredients to make a

thin batter.

2. Heat a skillet over medium heat and using parchment paper dab oil over the surface of the skillet.

3.Add a thin layer of batter to the skillet and ensure it spreads across the entire pan.

4. Heat crepe for 1-2 minutes before flipping.

5. In a separate saucepan bring maple syrup to a boil then add water along with blueberries. Simmer till

blueberries break down into a sauce.

6. Plate crepes and drizzle over blueberry sauce. Serve with banana ice-cream.


40/43

Butter Cinn5 MINS/SERVES 4

#of a cantaloupe cut in

3 tbsp of cinnamon

2 tbsp of butter or coco

Optional: tsp of honey

1. Add butter to a skillet o

with cinnamon.

2. Cook for 2 minutes, tos

3. Drizzle with a little hon

Adding a touch of cinnamon makes cantaloupean even more flavorsome dessert than justserved on its own.

Bean Brownies


41/43

Bean Brownies30 MINS/ SERVES 12

1 cup of canned black beans (rinsed)

2 eggs

1/3 cup of coconut oil

"cup of organic grain sweetened choc chips

2 eggs

1 tsp of baking powder

1 tsp of vanilla essence !tsp of salt

#cup of cocoa powder

1. Preheat Oven to 350 F. Place beans into a blender and pulse till

smooth; slowly add eggs and coconut oil.

2. In a separate bowl whisk cocoa powder, salt and baking powder

together.

3. Melt chocolate chips and add them to blender.

4. Pour dry ingredients into blender and pulse till well combined.

5. Grease a brownie pan and pour mixture evenly into pan.

6. Bake for 15-20 mins till soft and browning on edges.

Z)--=/* 20:=. (:>?30 MINS/ SERVES 12 CUPCAKE


42/43

2 cups of whole wheat flour

"cup of maple syrup

1 tsp of vanilla essence

Pinch of salt

!tsp of baking powder

!cup of butter

2 eggs

1 cup of almond milk

!cup of passion fruit pulp (option

FROSTING

1 cup of passion fruit pulp

!cup of butter

1 tsp of flour

#cup of maple syrup

1. In a large bowl, whisk together flo

2. Add eggs, milk, melted butter, van

3. Mix to combine well.


5. Grease cupcake trays and pour m

6. Bake till firm, usually 15-20 mins

While baking, heat a saucepan over med

passion fruit. Add flour and vigorously w

for 5 mins. Let cool before adding to cup

Passion fruit is one of the yummiest fruits! Thesecupcakes will satisfy your sweet tooth without allthe refined sugar.


43/43

Thank YouThank you for purchasingHappy Healthy Food for Families.I hope this simple food book gave you a little

insight into healthier food options but most of provided meal ideas. Id like to thank my husband and son

who have been such wonderful encouragement and admirers of my cooking!

For more information on this book follow me at:

Facebook.com/happyhealthyfoodforfamilies

Contact Author: [email protected]

Long Island New York

August 30th2014

happy healthy food for families

Documents