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ABC’sofNutritiousCooking&LivingaHealthierLifestyle
ABack-to-Basics
SurvivalGuide
ForYourFamilybyCheriMajors,M.S.&JacobMajors,7thGradeContents
ChapterPageIntroduction11.Aisfor....ApplesandFruits32.Bisfor....BakedHomemadeBreads93.Cisfor....CherriesandBerries134.Disfor....DairyandDinners175.Eisfor....EatingSmallerMeals–MoreOften216.Fisfor....FishwithFlavor297.Gisfor....GarlicandOnions358.Hisfor....HealthyDesserts379.Iisfor....IronEssentials4110.Jisfor....JuicingforHealth4311.Kisfor....KeepingFamilyPetsHealthy4912.Lisfor....Lemons,LimesandCitrusJuice5113.Misfor....MainMealDishes5914.Nisfor....NutsandSeeds6315.Oisfor....OliveOil6516.Pisfor....ProteinSources6717.Qisfor....QuickLunchSolutions7318.Risfor....Remedies,NaturallywithoutDrugs8119.Sisfor....SoupsandSalads8520.Tisfor....TeaandCoffee8921.Uisfor....Under-Exercised=Overweight9122.Visfor....VegetarianMeals9323.Wisfor....WholeGrains9724.Xisfor....X-extraWaterSources9925.Yisfor....YourTime10126.Zisfor....ZucchiniSquashVegetables103
Copyright@2010byCheriMajors,M.S.Allrightsreserved
Introduction
MygrandmothergrewupduringAmerica’sfirstbigdepression,andshegavemegourmetcookinglessons(on-a-dime)backinmyteens,whichIwillalways
megourmetcookinglessons(on-a-dime)backinmyteens,whichIwillalwaysremember.IlookbackandcherishthosetimesIspentwithher,andmygrandfather,wholivedthroughtumultuoustimes,yetprosperedanyway.Theyweremyinspiration,astheytrulylivedtheirliveshealthy,wealthy,andwise.
NowIwouldliketoinspireyoutowardahealthierfamilylife,whilekeepingmoreofyourhard-earnedmoneyinyourpockets.Wecan,andwillgetthroughthesetoughtimes,becausewearetough,andwearegoingtogethealthiertogether.SimplyfollowtheABC’sofnutritiouscooking,andlivingahealthier,andhappierlife-style.Ihopeitwillhelpyourfamilygetback-to-basics!
Younowhaveaquickreferenceguidetohealthy,quickandeasy,yetextremelyinexpensivemealsuggestions,recipes,unexpectedexerciseopportunities,naturalBiblicalhealing,andparentingtips.Iwishyourfamilywell,throughnutritiouscooking,eating,andhealthyliving!
Note:TheE-bookversioncanbeaccessedthroughfreearticlesonmyfamilyfriendlynewspage,onlineatwww.AssociatedContent.com/cmajors.
Chapter1AisforApples&Fruits
Anappleadaykeepsthedoctoraway,alongwithagoodvarietyofotherfruits,sweetlynutritious,andhighinfiber.Trythisversatileapplecrisprecipe,(couldsubstitutepeaches,pears,ornectarines)goodforbreakfast,ordessert.
FallRecipeforAppleCrisp
Here'sagreatfallrecipeforAppleCrispwithsomanyvariationsthatyou'llbemaking,andserving,thisversatiledessertallseasonlong.Yourfamilyandfriendswillrequestit!Ifyou'veeverhadawarmscoopofhome-bakedAppleCrispwithmilksplashedoveritforabriskfallbreakfast,orperhapsadessertsliceofAppleCrispwithascoopofvanillaicecream,afteraSundayfamilydinner,you'llwanttopreparethisrecipe,enjoy!
AppleCrispCrust(chooseone)4-GrahamCrackers-whole,NOTcrushedLinethebottomofasquarebakingpanwithgrahamcrackers,that'sit!Or:1-Keeblerpre-madeGrahamCrackerCrust,largepiesizeOr:1-6packKeeblerpre-madeMiniGrahamCrackerCrust,individualsize
Or:1-6packKeeblerpre-madeMiniGrahamCrackerCrust,individualsizeAppleCrispFilling4-Pippinorgreen,sourApples,cored,peeled,andslicedthin½Cup-Raisins(optional)¼Cup-LemonJuice
Linethebottomofthepiecrustsolid,withthinlyslicedapples,bylayer.Addtheraisins(optional)overthefirstapplelayer,andcontinuelayeringappleslices.Pourlemonjuiceevenlyovertoplayerofapples,todrizzledowntolowerlayers.
AppleCrispTopping(chooseone)¼Cup-ButterorMargarine(atroomtemperature)1/3Cup-BrownSugar4Packets-QuakerInstantOatmeal,anyCinnamonvariety
Inamixingbowl,cut-in(chopintosmallsquares,don'tmixorsmash)butterormargarine,intotheinstantoatmeal,sprinklingthiscrumblymixtureoverthetopoftheapples.
Or...AlternateAppleCrispTopping¼Cup-ButterorMargarine(atroomtemperature)¼Cup-WhiteSugar¼Cup-BrownSugar1/3Cup-InstantOatsorRolledOats1/3Cup-WholeWheatFlour1tsp.-GroundCinnamon½tsp.-GroundCloves½tsp.-GroundNutmeg
Inamixingbowl,cut-in(chopintosmallsquares,don'tmixorsmash)butterormargarine,intoalltheotheringredients,sprinklingthiscrumblymixtureoverthetopoftheapples.
BakingInstructions
Preheatovento350degrees.BakeAppleCrisp30to45minutes,untilthecrumblycrustturnsbrown.Removefromheat,andallowtocoolatleast15minutesbeforeserving.Refrigerateanyextra.AppleCrispServingSuggestions
ServeasDessert:Servehotwithorwithoutascoopofvanillaicecreamontopafterdinner.ServeasacompleteBreakfast:Serveinabowl,coldorheated(inmicrowave)withorwithoutpouringmilkover,forachunky,granola-with-appleskindofcereal.
Fornaturallysweetanddelightfullydifferentfruitwithdips,trymakingtherecipesonthenextpage.AllaregoodforreplacingValentine,Easter,HalloweenandChristmascandies!NaturallySweet&HealthyValentine'sTreats
ThebestalternativeforValentine'scandyissweet,refreshingandgoodforyou.You'llbesurprisedhoweasilyyourkidswillgiveupthosedelectable,gooeychocolates,whichcanresultintoothdecay,andunhealthyweightgain,bysimplysubstitutingappealingfruits.
FruitDips
Yourchild'sweightandteethwon'tsufferwhenbitingintoheart-shapedwatermelonandappleslicesorbrightredstrawberryhearts.Eachofwhichcanbeservedwith,orwithout,invitingdipssuchaswhippedcream,peanutbutter,creamcheese,maplesyruporCoolWhip.
Sugar-freeorfat-freeCoolWhipisourfavoritewhendippingbrightred,naturallyheart-shaped,strawberryhalves,withgreenerytrimmedoff.Nothingismoreappealingthanabowlfilledwithstrawberryhalves,sportingwhippedcreamontheside,andwillbeeatenupjustasquicklyascandywouldbegobbledup.
CookieCuttingWatermelonSlices
Anotherdeliciouscandysubstituteiswatermelonslices,whichcanbecutwithseveraldifferentsizesofheart-shapedcookiecutters.Servetheseonatraywithorwithoutwhippedcream,afewblueberriessprinkledaround,andtheytoowillbeeatenuplikecandy,nature'scandy.Slicing&PersonalizedDipping
Probablythemostengaginganddip-friendly,candy-substitutingfruit,isaslicedredapple.Core,sliceandserve,positioningslicesintoheartshapes,alongwithagooeymixofpeanutbuttermaplesyrupdip.
Dipscanbeservedseparateifyourkidsprefercreamyorchunkypeanutbutteralone,withanotherdipbowlfilledwithmaplesyrup.Maplesyrupcanalsobeaddedtocreamcheese,ortryNutellaHazelnut(mildlychocolate)spread,forotherdipvariations.
Yourkidsmayevenwanttocreatetheirownfruitdipssuchasnachocheese,cinnamonapplesauce,ortapiocapudding.Youcanallhavefuninventingnewfruitdips,whichwillencouragemorefruittobeeatenatyourhouse.
CookieCuttingJelloShapes
Ifyourchildrenlikecherryorstrawberry-flavoredJello,mixupabatchinalongglassbakingdish(using¼cuplesswater).Thenextdaywhenthegelatinhasset,usingyourheart-shapedcookiecutters,cutout,andserve-uplotsofred-Jellohearts.
NaturallysweetValentine'sheartsinredfruitsandJelloaresoquick,andeasy,savingmoneyoverboxedchocolates,cavities,andotherpreventablehealthproblems.HaveyourkidshelppreparethesespecialValentinesweetsforyourwholefamily,andenjoythemtogether.
Chapter2BisforBakedHomemadeBreads
Bakedbreadanddoughcaneitherbemadebyhand,orinabreadmachine,enablingyoutousewholegrain,nutritiousflourswithBvitamins.Forfunholidaybreadsticksandcookiestrythesekid-friendlyrecipes.
ChristmasCandy-Cane-ShapedCookiesandCheese-BiscuitBreadSticks
Insteadoftraditionalpure-sugar,Christmascandycanes,wehaveoptionsforyou!Instead,cutoutmostofthesugar,andmaketheseeasy,candy-caneshapedcookies,andcheese-biscuitbreadsticks;afunholidayChristmasbakingproject,withyourkids.Weevenletyousubstituteyourfavoritecookie,orbiscuitrecipes,ifyouwantto.
TheStoryoftheCandy-CaneTheChristmascandy-canestorygoessomethinglikethis...
Onceuponatimetherewasacandymakerwhowantedtocreateacandy
OnceuponatimetherewasacandymakerwhowantedtocreateacandysymbolizingthetruemeaningofChristmas,whichisallaboutJesus(Heisthereasonfortheseason).Sothecandymakerdesignedacandystick,orcane,whichwascurvedatthetop,torepresentashepherd'sstaff(fortheLambofGod)whichalsobecomestheletter"J"(forJesus)whenthestaffisturnedupsidedown.Candy-CaneColors
Youmightaskwhythecandymakerchoseredandwhitecolorstobeentwinedintoonecane.Theansweris-whiterepresentsthepurityofJesus,whilethecolorredsignifiesHisblood,shedforus,tocoveroursins.
ShortbreadorSugar-CookieCandyCanes
Usingyourfamily'sfavoriteshortbreadorsugar-cookierecipe,mixbatterandformpalm-sizeddoughballs.Cuteachdoughballinhalfandrolleachhalfintolongtubestrips(yourkidswillcallthemfat-wormshapes)withyourhands,onaflour-dusted,countertoporchoppingboard.
Youdon'thavetoeatpuresugarcandy-canesanymore,asnowyouhavehealthier,evenfuncookie,andbread-stickoptions.Thisisagreatkid-friendlyfamilykitchen-tableactivity.Savetherealsugarycandy-canesforChristmastreedecoratingorhotchocolateandcoffeestir-sticks,throughouttheholidays.WishingyouandyourfamilyaveryMerryChristmas!
YouHaveChoices
Ifyouaretryingtocutdownonsugar,trymakinghomemadeBisquickbiscuitsinstead,orusepre-made,frozen(thawed)orpop-open,cannedbiscuits.Cuteachbiscuitintotwosections,andfollowtherollinginstructionsabove.Tocreatethetworedandwhitestripedandentwinedcanes,youandyourkidswillberollingindividualdoughstrips,intoredorgreen,andwhitesprinkles,pre-pouredontoseparateplates.Youcanuseyourchoiceofanyofthesprinkleslistedonthenextpage,imbeddingthemfirmlyintothebiscuitorcookierolls.Wethandsandrollmoistdoughstripsintothesprinkles,asitwillhelpkeeptheminplace,andpreventloss-of-decorations,whileexpandinginthebakingprocess.
ChristmasSprinkles
Red-rollonestripintocrushedandcrumbledcandycanes,red-hotcandies,groundcinnamonpowder(mixedwith,orwithouttablesugar)orintoredsugar
groundcinnamonpowder(mixedwith,orwithouttablesugar)orintoredsugar(orfrosting)sprinkles
White-rollintowhite(orgreen)sugarorfrostingsprinklesCandy-CaneTwisting
Twistthetwostripsaroundoneanotherandcurvethetopintotheshapeofashepherd'sstaff,afterplacingontoabuttered,cookiesheet.Followthebakinginstructionscited,forthepepper-cheesebreadsticks(nextpage).
Pepper-CheeseBreadSticks
Usingbiscuitsandrollinginto"worm"strips,asexplainedabove,rollintobread-sticktoppings(below)tocreatered-and-whitestrippedbreadsticks.Red-rollineitherchilipowder,wrapinpimentostrips(availableinsmalljars,marinated)orfresh,ordriedred-pepperbitsGreen-rollintodriedparsleyflakes,orchives(optional)
White-rollineitherpowderedParmesancheese,powderedmilk,oruseawhitestring-cheesestick,insteadofadoughstick(forextradiary)andfreezeyourcandy-caneshapebeforebaking.
Candy-CaneCookie&BreadStickBakingInstructions
Twistared(orgreen)andwhitestriparoundoneanother,placeontoabutteredbakingsheet,andcurveintoacaneshape.Bakeaccordingtopackagerecipeinstructions.Howeveryoucantrybakingthemina400degreeoven,for10to12minutes,butremovepriortobrowning.Donotburn!
Expectthemtopuffupalittle,andallowyourcandy-canecookies,orbreadsticks,tocoolpriortoremovingfromthecookiesheet,sotheydon'tbreakapart.Placeontoaflatsurfacetocoolcompletely.
Note:youcanmakegiant(extralarge)candy-canecookies,oneortwopercookiesheet,bakinganadditional5-7minutes.Orforlittlehands,yourchildrenmaywanttomaketinycandy-canecookies,simplyadjustyourbakingtimestoatotalof5-8minutes,anddonotletthembrown,orburn!
Chapter3CisforCherries&Berries
Cherriesandcherryjuice,blueberriesandstrawberries,areallextremelyrichin
Cherriesandcherryjuice,blueberriesandstrawberries,areallextremelyrichinantioxidents,andsonaturallysweet,yetaresolowontheglycemicindex,youcanhavethemwitheverymeal.Cherryjuicewillreduceinflammation,especiallyrelatedtojointpain,and/orsportsinjuries.Forfun,wholesomedessertsusingcherries,blueberries,andstrawberries,trymakingthese.
4thofJulyDesserts:PaperPlatePerfect
Whynotdecorateyour4thofJulypicnictablewithcolorful,edibledesserts,insteadofexpensive,throw-awaydecorations?Theseelegantred,whiteandbluedessertswillsparkupanytable,orpaperplate!Displayallyourcolorfuldessertsdownthecenteraisleofyourpicnictable.Thedessertcolorschemeofred,white,andbluefruits,areallthepatrioticdecorationsyou'llneed,otherthanthepaperplatestoholdthemon.
Serveupalltheseeasy-to-makedessertsusingcolorfulfreshfruits,icecreamandwhippedtoppingstodecorateyourpatrioticpicnictable.Preparationsareimportantwhenusingperishablefreshfruitssotrytoplanahead.Purchase,rinse,andrefrigerate,redcherries,blackplums(redinside)aswellasblueberries,andstrawberries.
Ifpossible,purchaseawholeflatoffreshlargestrawberriesfromyournearestroad-sidestand,orgrocerystore,andspendtherestofyourafternoonrinsing,andtrimmingthem.Keepfreshinyourrefrigeratornolongerthantwodays,beforeusingtheminyourdesserts.Anyextrasorleftoverscanbefrozenandusedtomakesmoothies.
ChocolateStrawberryPie
(makeaheadandfreeze)1pre-madechocolatepiecrustinsilverpie-tin(Keeblerorstorebrand)1cupfrozenwhippedtopping(CoolWhiporstorebrand),thawedWholefreshstrawberries,rinsedandtrimmed(enoughtofillpietin)Directions
Removeandsaveclearlidfrompre-madechocolatepiecrust,asthelidflippedoverandlabelremoved,makesaperfect,piled-high,clearpie-lidcover.SpreadthawedCoolWhip(fat-freeorsugarfree)overchocolatecrust,andpushlargestrawberriestrimmed-sidedown(bottompointup)intothewhitewhip.
Continuepushingstrawberriesintothewhippedfillingallaroundthepiestartingwiththeouterring,endingupaddingthelastoneintothecenterofthepie.Putclearlidbackon(highsideup)andfreezeuptoaweekbeforeserving.
Removefromthefreezeranddisplayonyourtable,allowingittothawwhilethebarbequeisheatingup.ServewithabigscoopofCoolWhipinthecenterandtopwithgratedchocolate,orahandfulofmini-chocolatechipsandfreshblueberries.
Mini-Cheesecakes
18-oz.packageofcreamcheese116-oz.frozenwhippedtopping(CoolWhip),thawed1tsp.vanillaflavoring/extract3redcherries,pittedandcutinhalf½cupblueberries
Pourcreamcheese,CoolWhipandvanillaextractintoamixingbowlorfoodprocessorandblenduntilsmooth.Scoopfillingintoeachoftheindividualgrahamcrackercrusts,thentopwithseveralblueberries,andonecherryhalf.Freezeahead,tothawoutwhilefiringuptheBBQ.
WhiteChocolate-DippedStrawberries
(makeaheadandrefrigerate)1pkg.whitemeltingchocolatecubes,melted12(ormore)largestrawberries,rinsedwithgreentopslefton1rollwaxpaper
Allowmeltedwhitechocolatetocooloffwhilelayingoutflatsheetsofwaxpaper.Holdlargestrawberriesbygreentopsanddiponlyhalfwayupintowarmwhitechocolateandsetontowaxpapertoharden.Oncecooled,theseelegantstrawberriescanbetransferredintocontainers,torefrigeratebeforebeingdisplayedandserved.
PlumFruitCups
6darkpurpleplums(redontheinside),cutinhalfandpitted(12halves)116-oz.frozenwhippedtopping(sugar-freeCoolWhip),thawed2largestrawberries,trimmedandchoppedupintosmallpieces
2largestrawberries,trimmedandchoppedupintosmallpieces¼cupblueberries1bagofshreddedcoconut
Scoopaspoonfulofthawedwhippedtoppingintoeachplumhalfandtopwithamixtureofchoppedstrawberriesandblueberries.Serveonabedofwhiteshreddedcoconut.
All-AmericanMini-Sundae
VanillaicecreamFreshblueberriesFreshpittedcherryhalf
Inassembly-linefashion,line-updessertcupsorDixiecups(oneperperson)addingoneplasticspoonpercup,fillingeachwithascoopofvanillaicecream.Topwithafewfreshblueberries,andaddoneredpittedcherryhalfontop.Displayonaservingtrayfilledwithcrushedice,andafewblueberriestossedabout.
Chapter4DisforDairy&Dinners
Dinnershouldbepreparedandeatenearlyintheevening,soitwillnotaddextra(unwanted)pounds.Everyoneinyourfamilywillsleepbetteratnight,especiallywheneveningmealsareaccompaniedbycalcium-richdairyproducts,suchasmilkandcheese.Forinexpensive,hearty,kid-friendlymealstrysomeofthesequickrecipes.
Fall&WinterFamilyMealsforPennies-per-Person
Ifyouneedextremelyquick,healthy,andheartyfamilymealsforfallthroughwinter,turnleftoversintoone-dishfamilymeals(withkidsinmind)forpennies-per-person.Makinghealthy,heartyfamilydinnersdoesnothavetobeexpensive,ortimeconsuming.
IndividualHawaiianPizzas
Openup,splittingintohalves,onabakingsheet,onepackageof6to8wholewheatorbranEnglishmuffins,making12to16individualpizzacrusts.Thenadd1tablespoonleftoverspaghetti(orpizza)sauce,smearedovereach
Thenadd1tablespoonleftoverspaghetti(orpizza)sauce,smearedovereach(halfmuffin)crust.
Overthespaghettisauce,addleftoverbitsofanymeat(roast,hamburger,chicken,orSpam)plus1teaspooncrushedpineapple,oneach.Coverwithgratedmozzarellacheeseandbroilonhigh(ormicrowave)justuntilcheeseismelted,aboutaminuteorso.Allowtocoolbeforeserving.
LoadedQuesadillas
Placeawholewheatflourtortillaonaroundpizzapan,andcoverwithathinlayerofgratedMexicancheeses.Positionbitsofleftovermeats,andvegetables,evenlydistributedoverthecheese,thensprinkleanotherlayerofcheeseovermeatsandveggies,enclosingwithaflourtortillaontop.
Broil(ormicrowave)foracoupleofminutes,anduseapizzacuttertosliceintowedges.Servewithseveralindividualbowlsofmildgreen,andhotredchilisalsas,guacamole,andsourcream,topile-on,orloadinside.
DoubleBakedPotatoes
Bakeonebrown,red,orgoldpotatoperperson,inamicrowavefor10-20minutes,piercingskinlightlywithforkonce,ortwicepriortocooking.Allowtocool,thencuteachinhalf,andfluffpotatoeswithafork.Ontoeachfluffedpotatohalf,addleftovermeats,veggies,andcoverwithasprinklingofgratedcheese.Broilormicrowavejustuntilcheeseismelted.Coolbeforeserving.
Sweet&SourFriedRice
Leftoverbrownricecanbeturnedintosweetandsourfriedrice.Simplyfryriceinoliveoil,crack-inoneortwoeggs,mix,andfryuntiltheeggsarecookedcompletely.Addfrozenpeas,leftovervegetables,crushedpineapple(withjuice)andsoysauce(lowersaltvariety)totaste.Continuecooking,justuntilfrozenpeashavewarmed,andthenserve.Aneasy-mealmemory,oflifeonMaui.
Tostadas
Placeseveralcorntortillasontoabakingsheetandontoeachoneaddrefriedbeansorblackbeans,andleftovermeats.TopeachonewithgratedMontereyJackcheeseandbroiljustuntilthecheeseismelted.
Jackcheeseandbroiljustuntilthecheeseismelted.
Aftercooling,pileonshreddedlettuce,tomatoesandavocadoslices.Drizzlesalsa,lemonjuice,orvinaigrette,andoliveoiloverthetopofthesalad.Addanoptionaldollopofsourcream,andapittedblackoliveontop.
TurkeyStroganoff
ThisrecipeismadewithleftoverThanksgivingturkeypieces,andgravy,heatedtogetherinalargefryingpan,tothicken.Boileggnoodlesinalargeboilingpot,alongwithfreshchoppedbroccoli,cubedeggplant,orzucchini,accordingtopackagedirectionsforcookingnoodles.
Drainnoodlesandvegetables,addingthemdirectlytothethickenedturkeygravy.Serveimmediatelyaftermixingcookedveggiesandnoodlesintothegravy.
Chapter5EisforEatingSmallerMeals–MoreOften
Eatingsmaller,morenutritiousmeals,throughouttheday,isbetterforyourfamily.Forquick,andeasywaystogetyourkidseatingbetter,followthesesuggestions.
HealthyFoodsYourKidsWillLovetoEat
Wouldn'titbegreatifyourchildrenscreamedforyoutopull-overeverytimeyoudrovepastahealth-foodstoreoroutdoorfarmer'smarket,withthesameenthusiasmtheyhaveforMcDonald'sorBurgerKing?Althoughitprobablywon'thappeninyourlifetime,therearesomecreativeanddownrightsneakywaystogetyourkidstoeatbetterthantheydotoday.They'llbecomehealthierandhappierintheprocess.Thebestpartistheywon'tevenknow,butyouwill.
It’sOKtoBeSneaky
Iwanttowarnyou,thatonceyou'recaught"sneaking"wholesomefoodsintothefamily'smeals,andtheylikeit,there'snoturningback.Thisisalifetimecommitmenttowardbetterhealthandwellnessfortheentirefamily,somakeitfunforthekids,anditwillbefunforyoutoo.Makesureyoutryallthesetriedand-truemealideas,assomeworkbetterfordifferentagegroups.MyQualifications
Qualifications
I'mnotadietitianoranurse,butIdohavedegreesinEarlyChildhoodDevelopment,andEducation,andwasaveteranfostermomfortenyears,specializinginhealingsickdrug-babies,andspecial-needsinfants,toddlersandchildren.Ifoundthateventhefussiesteaters(raisedonhigh-fat,sugaryandsaltyfast-fooddiets)couldn'tgetenoughofthehealthy(healing)foodsIhidintheirfavoritedishes,whenIwascookingforthem.
FoodstoSneakIn
Foodslikebroccoliandcauliflowercanbesteamedandmashedrightalongwithpotatoes(pastaorrice)andcompletelyhiddenbybrowngravy,fora"three-vegetable"mashedpotatoesandgravy,servedwithturkey.Whenaskedaboutthe"greenstuff"youanswer,"herbsandspices"!
SpanishRice
You'llbeableto"sneak"almostanyhigh-vitamin/mineralnutrient-packedvegetableintoaninexpensiveboxed,Spanishricemix.Veggiessuchaschoppedsweetyellow,red,andgreenbellpeppers,onions,garlic,broccoli,tomatoes,zucchini,eggplant,blackbeans,raisins,andcranberries,canallbehiddeninthisdelectablericedish.Tasteitbeforejudging,becausemostofmykidsaskedforsecond,andthird-helpings!
Ifyourkidswon'teventryit,thenhideitinanotherway.Combinethisricedishwithrefriedbeans,andgratedcheese,rolled-upintoatortilla,andthentheywilleatit!Easy-to-GrabFruit&SnackTreats
Duringhotsummermonthsalwayskeeporanges,apples,andaseedlesswatermeloninthebackofyourfridge,Ipromiseyourchildrenwilleateverysliceyouhandthem.
Makehealthyicecreambarsathome(buyapopsiclemakeratthedollarstore).Mixvanillayogurtwithfreshcutstrawberries,kiwis,orblueberries,andspoonintoindividualpopsicleforms,toppingwiththeplasticstem-handle,andfreezingovernight.
Yourkidswillwanttohelpyoumakethesefrozen-yogurt-pops,becausetheytasteexactlylikerealice-creambars.Haveyourkidseathealthy,juicyormessy
tasteexactlylikerealice-creambars.Haveyourkidseathealthy,juicyormessyfoodsoutside,toencourageoutdoorplayandexercise,whilekeepingthestickinessoutdoors.
FingerFoods&Dips
Becausekidslovefingerfoods,giveittothem;justwashthosehandsfirst,andscrubthosenails.Offeryourchildren(age3andolder)veggietrayswithanassortmentofcolorful,crunchy,cutvegetables.Anincentivetoeatveggiesistoservewithavarietyofbeandip,spinachdip,craborsalmondip,ranchdip,deviledeggdip,etc.
Thismakesacooldinneronahotsummernight.Additionally,youandyourkidscanbakeyourownbread,lettingitraiseorcookovernightforwarm,wonderfulsmellingandtasting,fresh-bakedbreadinthemorning.
Pancakes
Anothergreatwaytomakeahealthier,tastierbreakfastforyourfamilyiswithyourfavoritepancakemix.Addorangejuicetothemixinsteadofwaterormilk,addanegg,berriesand/orchoppednutsbeforecooking.Noneedtoaddbutterorsyrup,andyourkidswilldevourthem.Alunchtipwouldbetomakeberry-pancakeandpeanutbuttersandwiches.
HealthyReplacements
Afewfinaltipstocookhealthiermealsistoreplacebutter,lardorcookingoilswitholiveoil,andwholemilkwith1%or2%milkfortheentirefamily.Substitutehealth-robbingcandywithsweetfruitslikebananas,berries,andpersimmons,andpourthatsodadownyoursinkortoilets(tocleanporcelainandunclogdrains).
Insteaddrinkpurifiedwater,andwater-downthosefruitjuices.Exchangeyourtablesaltwithanaturalseasalt,andtradeinyourburgersforturkeyandfish.NowIchallengeyoutocreateyourown"sneaky"healthmeals.Yourfamilywilleventuallyloveyouforit!
Toenjoyversatileone-dishmeals,equallygoodhotorcold,trythesenutritiousrecipesonthenextpage.Youwillhaveten(ormore)potentialwaystomakehealthysaladsandsidedishesforfall,fromtwobasicrecipes.Waituntilyoutastethem!Becreativeandcomeupwithyourownwaysofservingthese
tastethem!BecreativeandcomeupwithyourownwaysofservingthesehighproteinInternationalsaladsandside-dishcasseroles.SurprisinglyHealthyInternationalSalads&SideDishes
(ForLaborDaythroughThanksgivingDinner)
Howmanysaladsdoyouknowthatcanbeeatenhotorcoldandaredeliciousinanyseason?TrytheseInternationally-colorfulandhealthysaladsthatcanbequicklytransformedintocasseroles,orwarmsidedishesforfall.
Ole`FiestaSaladorMexicanShepherd-PieCasserole
1-15oz.CannedCutCorn(NOTcreamedvariety),drained1-15oz.CannedBlackBeansorRedKidneyBeans,drained1-15oz.CannedCutGreenBeans,drained1-4oz.CannedChoppedGreenChilies(mildflavor)1BunchCilantro(rinsed),leafsonly½RedOnion,finelychopped½CupGratedMexicanCheeses-Blend,(addontop),optionalCombinealltheaboveingredientsandtossinalargemixingbowl,andseethevariationsavailableonthenextpage.
ForOle`FiestaSalad
-ForOle`Fiestasaladserviceplacecombinedingredientsontoabedoflettuceoroverabowlcontainingabagofmixedsaladgreens,noneedtotossfurther.Useyourfavoritesaladdressing.Addgratedcheeseontop(optional).Youcouldalsoaddflaked,coldsalmonorshrimp,ifyoulike.
ForCasseroleorWarmSide-Dish
-Forcasseroleorwarmside-dishplaceFiestacombination(priorpage)intoacasseroledish(withalid)oraglassbakingpan(withfoilforalid),addingjustalittleofthedrainedjuicesfromtheabovecans(½cup).Evenlydistributegratedcheeseontop(optional)andbakefor30minutesina350degreeoven,oronetotwominutesinamicrowave.
MexicanShepherd-Pie
Usingallthesameingredients(priorpage),andfollowingthecasserole
Usingallthesameingredients(priorpage),andfollowingthecasseroledirections,youcanmakeMexicanShepherd-Pie.Simplyaddchickenorturkeypieces,andaddacrustofleftovermashedpotatoes,tobrownwhileheating.
GarbanzoBeanFetaCheeseSaladorGreek-ItalianCreoleCasserole
1-7oz.JarofMarinatedArtichokeHearts,includeoil-doNOTdrain2-15oz.CansofGarbanzoBeans(drained)1-8oz.BasketofCherryorGrapeTomatoes,rinsed1-6oz.ContainerFetaCheese(anyvariety),crumbled1BunchItalian(orregular)Parsley,rinsed(leafsonly)1BunchGreenOnions,rinsedandchoppedCombinealltheaboveingredientsandtossinalargemixingbowl.
ForGarbanzoBean,FetaCheeseSalad
-ForGarbanzoBean,FetaCheeseSaladpourcombinedingredientsoverabedoflettuce,orovercooked,andcooledrainbowpastanoodles.
ForGreek-ItalianCreoleCasserole
-ForGreek-ItalianCreoleCasserole,inafryingpansautéthecombinedingredients(above)in1TablespoonOliveOil,untilgolden-colored,orwarminabakingdish(nolid)for15minutesina350degreeoven.ServespoonedoverLavishbread,pre-madepizzacrust,oranyotherflatbread.Thiscanalsogarnishacookedchickenbreast,anothercutofcookedmeat,orovercookedwholegrainpastaorrice!
Chapter6FisforFishwithFlavor
Fishcontainsprotein,nutrients,andomega3supportingahealthierheart,greatskin,andhair.Forhearthealthypoachedsalmonandspinachone-panmeal,trythis“Romantic&HeartHealthyValentine'sDinner”.
One-DishPoachedSalmon&WarmSpinachSalad
ThissavorypoachedsalmonandwarmspinachsaladcombinationisahearthealthydinnerwhichcanbequicklypreparedforValentine'sDayorany
hearthealthydinnerwhichcanbequicklypreparedforValentine'sDayoranyotherspecialoccasion.Colorfulandaromatic,thismealisheartyenoughtosatisfylargeappetites,yetlightenoughforanyromanticevening.
2TablespoonsOliveOil2individualportionsSalmonFilets(wild,nocolor-addedvarieties)1wholeLemon(thinlyslicedanddeseeded)1cupVinaigretteorItalianSaladDressing(makeyourown)1handfulParsleyand/orCilantroleafs(carefullyrinsed)2wholeItalianTomatoes(cutintoquarterwedges-cutinhalflengthwiseandinhalfagainthroughthemiddle)1bagBabySpinach(pre-rinsed,smallerleafs)½cupWalnutsorPecans6freshStrawberries(togarnishplate-donotcook)CookingInstructions
InalargefryingpanovermediumstovetopheataddOliveOilandSalmonFilets(skin-sidedown)withLemonslicesplacedoverthesalmonpieces.PourVinaigretteorItalianDressingcarefullyoverthesalmonaddingParsleyand/orCilantroleafsoverall.Simmerwithlidonpanuntilliquidisbubblingandsteamy,about5minutes.
IntothefryingpanaddTomatoesandWalnutsorPecanstothebubblingdressing,andthenaddthewholebagofBabySpinachleafswhichwillshrinkslightlywhensteamed.Toss(lightlystir)thesaladingredientsaroundinthevinaigretteorItaliandressing,turnoffheatandplacelidbackonthepanforaboutaminute.
Servethevinaigrette-poachedsalmonfiletswithlemonslicesarrangedontop,thelemonsbecomeverysweetandcanbeeatenwiththepeelintact.Positionthewarmspinachsaladwithtomatoesandwalnutstothesideofthesalmonanddrizzlethewarmdressingoverall.GarnishplatewithfreshStrawberries.
RoundoutyourhearthealthyValentine'smealwithwineorwaterservedinlong-stemglasses.Placerosesonthetableinacut-glassvaseandaddanoptionallightdesertafterexchangingValentinelovenotes,ornot.
TomakehighproteinMexicanshrimpandcrabfiestadinners,trytheeasyrecipesonthenextpages.FestiveBaja-StyleCincoDeMayoDinner
Makeafamily-styleBajabuffetandseewhatdelightfulcombinationsyoucan
Makeafamily-styleBajabuffetandseewhatdelightfulcombinationsyoucanroll-upintoyoursofttortillas.ForCincodeMayoserveupCrabEnchiladas,Coconut-LimeShrimp,GuacamoleDipwithSweetRedPepperSlices,RefriedBeans,andSpanishRiceservedonabedofBabySpinachwithsoftTortillas,andfruit-juiceSangria.
CrabEnchiladas
½lb.realorimitationCrabMeat,steamedandcutintosmallcubesorshredded½lb.(1cup)CheddarJackorPepperJackCheese,grated1-10packFlourTortillas1-16oz.canGreenEnchiladaSauce(mild)1Lemon,rinsedandfinelydicedwithskinbutremovingallseeds1bunchCilantro,rinsedandchopped1pinchSeaSalt,totaste1-16oz.containerSourCream(optional)1bunchGreenOnions,rinsedandchopped(optional)
Inalargemixingbowlcombinepreparedcrabmeat,¾cupgratedcheese,lemonbits,cilantroandseasalt,mixinglightly.Thenrollaboutthreetablespoonsofcrabmixtureintoeachflourtortillaandsetaside.BakingInstructions
Inalong9"x13"bakingdishpour¼cangreenenchiladasaucecoveringtheentirepanbottomandplacethecrabrollsoverthesauce,fillingthepan.Pourtheremaininggreenenchiladasauceoverallthecrabrollsandwiththeremaining¼cupgratedcheesesprinkleinonelongcenterlineacrossalltheenchiladas.
Placeintoa350degreepreheatedovenfor15to20minutesjustuntilcheeseismeltedandsauceisbubbly,ormicrowavefor5minutes.Removefromoven,andallowtocoolabout15minutes,beforeservingwithoptionaldabofsourcream,andchivessprinkledoverthetop.
Coconut-LimeShrimp
1-2lbs.Shrimp,anysizerinsedandcleanedwithtailscutoff½cupCoconutMilkorJuice(fromdrinkrecipebelow-withorwithoutpulp)¼cupLimeJuice1wholeLime,slicedwithskinonandseedsremoved1cupPineappleChunks(fromdrinkrecipeonfollowingpage)1bagShreddedCoconut
1bagShreddedCoconut
Overmediumheatonstovetop,sautéallingredientsabovetogetherinalargefryingpanforonly4to7minutes,orjustuntilshrimpturnslightpink.Beyondthattheshrimpwillbetough,andtoughtochew,sodonotovercook.
Serveonabedofshreddedcoconut,pouringremainingjuicesovertop.Sprinkleanyremainingcilantroorchivesfromcrabdishabovetogarnishyourcoconut-limeshrimpdish.
GuacamoleDipwithSweetRedPepperSlices
2mediumAvocados,slicedandmashed1TablespoonLemonJuice1tsp.SeaSalt2freshSweetRedorOrangeBellPeppers,cleanedandsliced(fordipping)SourCream(optional)TortillaChips(optional)
Mixavocados,lemonjuiceandseasaltinacolorfulservingbowl,thenarrangesweetred,ororangebellpepperslices,stackedaroundtheinsideofthebowl.Addanoptionaldabofsourcreamontopoftheguacamoleandinaseparatebowladdoptionaltortillachips.
SpanishRice,RefriedBeans&SoftTortillas
SpanishRice(yourfavorite)RefriedBeans(yourfavorite)½cupgratedJackCheese(fromcrabrecipeonpriorpage)1bagBabySpinachLeafs
1-10packFlourTortillasCookupyourfavoriteSpanishricewhetherboxed,orplain,cookedwithsalsa(includedwithtomatosauce)andservedwarmoverabedofbabyspinachleafs.Whetheryourfavoritebeansaresoakedovernightthencookedfromscratchorsimplyacanofrefriedbeans;placeonadish,sprinklethetopwithjackcheeseandmeltinthemicrowaveforabout2minutes.Servetortillaswarmoffthegrillandyourfamilywillbecompelledtofillthemwithalittleofeverything.
FruitJuiceSangria
FruitJuiceSangria
1-10oz.canCoconutMilkorJuice(withorwithoutpulp)1-32oz.bottleofCherryorPomegranateJuice1ripePineapple,coredandpeeled1basketStrawberries,trimmedandquartered1NavelOrange,slicedandquartered2Limes,slicedandquartered
Intallbeverageglassestossquarteredfruitpiecesoverseveralicecubes.Pour¼cupcoconutjuiceoverpreparedfruitandicethenfilltothetopwithcherryorpomegranatejuiceandstir.Allowtositandmarinadeabouttenminutes.
Chapter7GisforGarlic&Onions
Garlicandonionsareregardedasnature’santibiotics,addingsomuchflavorandaromatoeverydayhealthymeals,trytheserecipeideasforincludingonionsandgarlic.Bepreparedforoneofthemostdelightfulsmellstowaftfromyourkitchen,asthearomaofsizzlingonionswillgathereveryonearoundthetablebeforebreakfast(ordinner)isevenready.Sizzlingcaramelizedonionsmakeanydishhealthier,lookgourmet,andisprobablytheonlywayyouwillgetyourkidstoeatonions.
SizzlingCaramelizedOnions
Instantlyturnanycutofmeatorfish,souporstew,eggorcasseroledishintoagourmetpresentationwithahealthytoppingofsizzlingcaramelizedonions.Sautéedonionscanbepreparedinanumberofvariationsbaseduponyourfamilypreferences.
IncludeinYourMeals
Combineslicedonionswithgarlic,sautéedinoliveoil,foratastygourmetservingofnature'santibiotics,overmeats,casseroles,soupsorstews.Caramelizeslicedonionsrightalongwithbacon,topouroveromeletsforbreakfastorbrunch,orsautéwithlemonslicesandparsley,orcilantro,toflavoranyportionoffish.
Allrecipesuggestionsrequireonelargesliced,red,purple,brown,yellow,orwhiteonion,sautéeduntilcaramel-colored,andtender.Poursizzlingtoppings
whiteonion,sautéeduntilcaramel-colored,andtender.Poursizzlingtoppingsdirectlyfrompan,overanydish,oratopindividualmeal-sizedportions.
SautéedOnions&GarlicinOliveOil
Sliceonionringsandsautéinoliveoil,addingthinlyslicedgarliccloves,justbeforecaramelizingoccurs(topreventgarlicfromburning).Pouroversoups,stews,orcasseroles.
SautéedOnions&SizzlingBacon
Sautéslicedonionringsinbacongrease,alongsidebaconuntiltender.Pourofftheexcessgrease,andaddtoppingoveromelets,soups,stewsorcutsofgrilledmeat.
PoachedOnions&LemonSlices
Poachonionwithlemonslices(deseeded,skinattached)inoliveoil,addfishportions,andsprigsofparsleytothepan.Coverwithlid,poachingrightalongwithfish,forabout5minutesonlowheat,toabsorbstrongodors,andreplaceunpleasantfishtaste,withdelicatelysweetflavors.
SautéedOnions&Peppers
ForCaliforniasouth-of-the-borderflavor,sautéslicedonions,sweetpepperstrips(red,green,andyellow)and(optional)jalapenopeppers,inoliveoiluntilonionsarecaramelized.Pouroveromelets,Spanishrice,refriedbeans,orenchiladacasseroles.Topwithsprigsoffreshcilantro.
Chapter8HisforHealthyDesserts
Ifyourfamilylovesdesserts,butyouhavebeenafraidtoserveupallthoseempty(weighty)calories,therearehealthydessertoptionsandsolutionsforyou!Forground-nutpiecrusts,forhealthierno-bakecheesecake,anduniqueideasforservingupnot-so-sweets,trytheserecipefavorites.
No-BakeLowCalorieDesserts
Needasimpleno-bakedessertrecipethat'sactuallygoodforyouandyourkids?Keepyourcool,whileservingupthesehealthylower-calorieversions,ofdessert
Keepyourcool,whileservingupthesehealthylower-calorieversions,ofdessertfavoriteslikecheesecake,fruitpies,andstrawberrieswithcream,frozenicecreambars!Enjoythesewhetherentertaining,orsimplyenjoyingdesserttogetherasafamily.
ZestyCheesecake(No-Bake)
No-BakeNutCrust(nobutterorsugarrequiredeither)2cupsgroundnuts-walnuts,almonds,macadamias(oryourfavoritenut)Grindnutsinafoodprocessoruntilitbeginsstickingtogetherorclimbingupthesides,nolargenutpiecesshouldbeleftOptional:1pinch(¼tsp.)eachofgroundcinnamon,nutmegandclovePressfirmlyintoan8"roundpie(or8"square)pan,andthensetaside.ZestyCheesecakeNo-BakePieFilling1-8oz.packagecreamcheese(whipped)1-8oz.can“sweetened”condensedcannedmilk(notevaporatedcannedmilk)1/3cuplemonjuice
Whipcreamcheeseinfoodprocessor,orwithhandmixer,untilalllumpsareremoved,thenadd“sweetened”condensedcannedmilk,andlemonjuice.Continueblendinguntilfillinggetsfirm(anditwill)thenpourintono-bakecrust,coverwithplasticwrap,andrefrigerateforatleastonehour(longerifpreferred)beforeserving.Optional:Drizzleorgratechocolateontop,orplaceinthecenter,asprigoffreshmintleaves.
FreshFruitPie(No-Bake)
Makecrustasaboveandpressinto8"round,orsquarepanLayerthefollowingfruitsandberriesontothecrustasdirected:1)Kiwifruit(peeledandsliced)layereddirectlyontothenutcrust2)Strawberries(top-trimmed,andplacedflatsidedown)overtopofkiwis3)Blueberriesdispersedoverthetop,fillinggapsbetweenthestrawberries
Optional:Serveimmediatelywithascoopoflow-fatvanillayogurt,orno-sugaricecream(red,white,andbluecolorsmakethisagreat4thofJuly,orpatrioticholidaydessert).
No-bakehealthydessertrecipesforyourkidsarenext-letthemhelp,byaddingthefruitslicesorberrybitsonthefollowingkid-friendlyrecipes.
KiddyKey-LimePieBites(No-Bake,No-Lime)
1/4GrahamCrackerSpreadwithwhippedCreamCheeseToppedwithpeeledKiwislices,andserve
SweetStrawberry-PieBites(No-Bake)
1/4GrahamCrackerSpreadwithwhippedCreamCheeseToppedwithStrawberryslices,andserve
PBandBanana-PieBites(No-Bake)
1/4GrahamCrackerSpreadwithcreamyPeanutButterToppedwithBananaslices,andserve
Strawberries&CreamFrozenYogurtBars
Intoapopsiclemaker,spoonalternatinglayersof:Vanillaorplainyogurt(oryourchild'sfavoriteyogurtflavor)Strawberries(choppedintosmallpieces)FreezeovernightRemovebyrunningwarmwateroverthepopsicleforms,whilepullingslowlyonthehandle,untilitloosens,andpullsouteasily.
IcyFruitCubes
Pourbottled100%fruitjuicecombinationsoftwoormorefruits,intoicecubetrays(lookforflexiblesiliconeicecubetraysthatcomeinshapeslikehearts,stars,andanimals).
Freezeovernight,andloosenwithwarmwater(orpoprightoutofpliablesiliconetrays).Serveseveraldifferentcubeflavors,andshapestogether.
Chapter9IisforIronEssentials
Ironisanecessarymineralforchildren,adults,andseniors,asitisfoundineverylivingcell.Findnaturalfoodsourcestogetironfrom,toincludeinyourcooking,andusecast-ironpans.
Iron-RichFoodSources
Foodswhicharerichiniron,consumedregularlybymostofus,andareparticularlyhelpfultomaintainingironlevels,aremeats(especiallydarkand/ororganmeats)suchaspoultry,fish,oysters,shrimpandeggs.Additionaliron-richfoodsourcesincludenuts,wholegrains,peas,andseveralvarietiesofbeans.
Iron-richfruitsandvegetablesarefigs,kiwis,raisins,strawberries,citrusfruits,cantaloupe,watermelon,broccoli,potatoes,greenpeppersanddarkleafyvegetables.Forbabyhowever,itisbesttostickwithiron-fortifiedformula,andbabycereals,asrecommendedbyWICnutritionists(Women,Infants&Children)oryourbaby'spediatrician.
IronDeficiencySymptoms
Thesymptomsofiron-deficiencyanemia(ascitedonWebMD.com)rangefromweakness,fatigue,irritability,headaches,rapidheartbeats,andshortnessofbreath,tonoticeableoutwardsignsofpaleskin,crackedlips,musclepains,andtroubleswallowing.Babiesandyoungchildrenontheotherhandwillnotgrowproperly,andcandevelopmentaldelays,alongwithbehavioralproblems.IronDeficiencyinChildren
Developmentaldelayscanoccurinchildrendeficientiniron,causingtoxiclead,tobemorereadilyabsorbedintotheirsystem.Thismustbediagnosed,andtreatedpriortofiveyearsofage,inordertopreventlastingneurologicaldamages.Asimplebloodtestisnecessaryforthediagnosis,andsupplementaliron-therapytreatments,inanefforttopreventirondeficiency,andresultingdelays,causedbyelevatedleadlevelsinchildren.
Precautions
Iron-overdosehadpreviouslybeenaleadingcauseofdeathamongchildren(6yearsandunder)mistakingprenatalsupplementalironpillsforcandy,whenstumblinguponthesmallchocolaty-lookingpills.Ifyoususpectirontoxicity(orleadpoisoning)inanyfamilymembercalltheNationalPoisonControlCenter(1-800-222-1222)immediately,andrushthemtotheemergencyhospitaltobegintreatments.Ifdetectedearly,mostironandleadrelatedproblemsaretreatableandreversiblebeforefiveyearsofage.
(Alwaysconsultwithyourfamilydoctor,oryourchild'spediatricianregardingindividualconcernsofiron-deficiencyanemia,aswellasthepotentialfor
individualconcernsofiron-deficiencyanemia,aswellasthepotentialforchildhooddevelopmentaldelays,fromlow-ironlevelsandleadexposure.)
Chapter10JisforJuicingforHealth
Juicingfruitsandvegetablestogether,notonlytastesgreat,whileprovidingmaximumnutritionalbenefits,butworksespeciallywellforkidswhowillnoteattheirveggies!
Recipesforjuicingandsmoothies,aswellasrecipesforhomemadeapplesauceandsalsa,usingtheleftover(extracted)pulpafterjuicing,arebelow.Juicing&Smoothies
Themorediverse,andcolorfulthefruits,andvegetablesare,youwillbeensuringoptimalnutritionforyourfamily'shealth,andwillleadtonumerousrecipecombinationsthatyourkidswilllove!Justrinse,trimandremoveseedsfromfruitsandvegetablestopreventanychockinghazards,priortoblendingorjuicing.
Juicing(prepareinajuicer)
Juicingrequiresajuicerappliancewhichextractsthepulp,rind,skinandseedsfromfruitsandvegetablesleavingonlythenaturaljuice.Therearemanygreatjuicersonthemarketwhichvaryinpriceandthebetteroneswillhaveawidemouth,ahighpoweredengine,andoperatequietly(soyoucanmonitoryourkidsinthebackground).
Howeverajuicermightnotbeworththemoneyifyou'renotgoingtousetheextractedfibrouspulp,ineitheryourcookingorbaking.Iusemyjuicerasafoodprocessorformakingsalsa,sauces,andbabyfoods,aswellasjuices.Allowyourjuicertodothetime-consumingprep-workofchoppingalltheingredients.Salsa&PastaSauce
SassySalsa
5-10poundsTomatoes,rinsedandcored5-10Hotand/orSweetPeppers,rinsed(leaveseedsin)5Garliccloves,peeled1bunchCilantro,rinsed1bunchGreenOnions,rinsed
1bunchGreenOnions,rinsed1wholeLemon,peeled2TablespoonsOliveOilSeaSalt,totaste
Simplyfeedthefollowingingredientsrightthroughyourjuicer.Dumptheextractedpulpintoalargebowl,andpourthejuicerightbackoverit(afterdrinkingalittle).Addtheoliveoilandseasalttotaste.Stirandservewithwholegraintortillachips!
PastaPrimaveraSauce
Usethesameingredientsaslistedforthesalsa(minusthepeppersandcilantro)tomakeyourownspaghettisauce.Ifyounormallyaddalittlesugartoyourpastasauce,insteadjuice-inanappleortwo,fornaturalsweetness.Letthejuicerdoallthechopping,andthenaddthejuicebacktothepulp,intoalargesaucepan.Addalittleoregano,putthelidonyourpan,andsimmerfortwotofourhours,onverylowheat(tothickenthesauce).Seasontotasteandpouroveryourfavoritecookedpastas.Juices
Ifyourkidswon'teattheirvegetables(orfruit)tryjuicingthemtogethertogetallthosenecessarynutrientsintotheirgrowingbodies.Youwillevennoticeimprovementsinyourhairandskin,whichwilllookbetter.Youwillalsohavemoreenergy,andyourwholefamilywillbecomehealthier.
NaturalSweeteners
Somejuicingtipstokeepinmind,aretojuiceatleastfive(ormore)fruitsandvegetablestogetherintoonejuice,andaddanyofthefollowingitemsbelowforextremesweetness(aswellasmaximizingnutrients)tomakeanyjuicemorepalatable.Thoseextrasweetadditionstoyourjuicedrinkscouldincludeanyofthefollowing.
Apples(cored)Oranges(withoutpeel)BlueberriesPapayaCantaloupe(withoutskinorseeds)Persimmon(ripe&softonly)CarrotsPineapple(skinremoved)Coconut(whitefleshonly)StrawberriesGrapes(seedless)Watermelon
CinnamonApplesauce
Ifyou'dliketomakeyourownapplesauce(orbabyfood)simplyfollowtheseinstructions,whichyoucanapplytomostotherfruitsandvegetables.
Firstjuiceyourapples,mixingtogetherseveralpeeled,andcoredvarieties,forbestflavor,andmaximumnutrition.Removetheextractedpulp(whichbecomesyourapplesauce)priortojuicingadditionalvegetables,orfruitintoyourjuice.Addadashofcinnamon,toyourapplesauce,asplashoftheapplejuice,andcookonstovetop,ormicrowavejustuntiltender.Refrigerateyourhomemadebaby-foodapplesauce.
OtherUsesforJuicingPulp
Thesupersweetapplejuicealwayshelpstomakebroccoli,eggplant,redbellpeppers,andzucchinitastemorepalatable.Addalltheextractedvegetablepulp(tocookrightalonginricedishes)toSpanishRice,andBroccoliCheeseRice,whichyourkidswilllove(becausetheycan'ttastetheveggies).Kidsalsolovetropicaljuices,soherearesomeofmyfavoritenon-alcoholicjuice-drinkrecipes,foryouandyourkids.
HawaiianPinaColadaJuice
Forahealthy,tropicalHawaiianPinaColada,combinepineapple,coconut,watermelon,lemon(peeledwedge)andcauliflowerintoyourjuicer.Drinktoyourhealth!
BajaMargarita
Anotherhealthyversionofanon-alcoholictropicaldrinkistheBajaMargarita,whichincludeslemon,limes,cucumbers,pineapple,kiwis,andgreencabbage,served-upinasalt-rimmedglass(optional).
ExoticAsianGingerCooler
TrymixingmanyofthesametropicalingredientslistedabovetomakeahealthyExoticAsianGingerCooler.Juicetogethercarrots,gingerroot,pineapple,cantaloupe,cabbageandstrawberries.
MelonCooler
JuicetogetheralightrefreshingMelonCoolerusingwatermelon,cucumbers,cantaloupe,andhoneydewmelonjuicedtogetherwithzucchini,celeryandsweetyellowpeppers.
VirginMary
AVirginMarydrinkwouldrequirejuicingalime,withtomatoes,celery,cabbage,andcauliflower,garnishingwithasprigofcilantro,andacelerystalk.
Smoothies(preparedinablender)
Thefruitsyouwillneedtofreezeaheadforsmoothies-on-demandare:Bananas(frozeninthepeel)tocarefullycutintopiecesandpeeledBlueberriesSeedlessGrapesStrawberriesThevariousjuicecubestokeeppre-frozen(inicecubetrays)are:AppleJuiceGreenTeaBlackTeaOrangeJuiceBottledWater(icecubes)PinkGrapefruitJuiceGrapeJuicePomegranateJuiceVegetableJuices(fromjuicingsectionabove)Thelistofliquidstochoosefromare:CoconutMilk(freshorcanned)Low-FatorNon-FatMilkFruitJuices(choosefromapple,citrus,grape,pineapple,pomegranate)Teas(blackorgreen)Yogurt,plainoranyflavorVegetableJuicesforsmoothies?(juicedcarrot,cucumber,orzucchini)
Chooseyourfamily’sfavoritefruitsandflavors,mixingandmatchingfromtheabovelists.Startwithfruitslikefrozenstrawberriesandbananas(cutandpeeled)addingfrozenjuicecubes,oricecubes,andthenpourliquid,oryogurt,upto¾full(beforeblending,oryou’llbreaktheblender).Blendalltogether,graduallyuntilsmooth,andslushy.Therearesomanyoptionsusingtheingredientslistedabove,thatyou’llneedtoexperimentuntilyoufindyourfavoriteflavorcombinations.
Chapter11KisforKeepingFamilyPetsHealthy
Youcancookforyourpetstokeepthemhealthy,andbyaddinggarlicbitsto
Youcancookforyourpetstokeepthemhealthy,andbyaddinggarlicbitstofoodandtreatsyoucannaturallydeterfleas,andticks,whodon’tlikethesmell.Makehealthydoggie(orcat)treatsaswedo,forourdogsatChristmastime,accordingtotheseeasy-to-makerecipesuggestions.
Wholesome&HomemadePetTreats
Aroundtheholidaysyou'llbeabletofindcookiecutterdisplaysinyourlocalgrocerystore,solookforappropriatedog(orcat)friendlydesigns.We'vefoundcookiecuttersintheshapesoffish,dogbones,dinosaurs,andvarioussizes,andbreedsofdogsandcats.Howeveryoucanusealmostanyholidaycookiecutterdesignsforthesehomemadedoggie(orcat)treats.
1cupwholewheatflour1clovegarlic,peeledandsmashed(nature'santibiotics)2Tablespoonsparsleyflakes,driedorfreshchopped(forbaddoggiebreath)
5Tablespoonsofanycombinationofthefollowingliquids:oliveoil,meatdrippingsorbroth,cannedtunaoil,ortunawater,watered-downpeanutbutteroroil,oranycanned-beansliquid,orcanned-meatjuicesuchasSpamorViennaSausages(thejuicesyounormallydrainortossout).
Makeaccordingtothedirectionsonthefollowingpage.Directions
Mixalltheaboveingredientsinabowl,andkneadwithyourhandsrollingintoasmoothball.Flouracountertop;addthedoughball,dusttopwithflourandthenpressintoaflatcircle,usingthepalmofyourhands.Usingeitherarollingpin,orastraight,tallglass,rolldoughout,intoathinlayer(lightlydustwithflourifdoughstickstotheroller).
Withyourcookiecutters,pressoutshapes(ormoldlikeclayintoflatdog-boneshapes).Placecutdoughshapesontoacookiesheet,andbakeintheovenat350degrees,for15to20minutes,oruntilcookiesarebrowned.Allowtocoolbeforeofferingthesetreatstoyourdog,abouttenminutes.
InthepastwehaveusedseasonalcookiecuttersintheshapesofSanta,stars,hearts,andgingerbreadmen,incorporatingthemintoourdog'scookie-jarassortment.Anddon'tworryifthekidstastethese,they’reedible,includingdoggie-wholesomeingredients,withoutalltheseasonalsugarandspices.Infactthesetastesoawfullybland,yourkidswilljustspitthemout,andgivethembacktoyourdog!
backtoyourdog!
Chapter12LisforLemons,Limes&CitrusJuice
Citrusfruitssuchaslemons,limes,orangesandgrapefruitsareallpackedwithvitaminC,andaddsomuchflavorandnutrition,tojuices,meals,anddesserts.Forhealthier,tastiersalads,addcitrus-fruitsections,orcreatesensational,homemadesaladdressings,andglazesaccordingtotheserecipes.
AllNaturalLow-CalorieSaladDressings
Usingthesenaturallylow-caloricingredientsyou'llbeabletomix-and-matchfantasticsaladdressingcombinations,gearedtowardyourfamily'stastes.Infactyou'llseeyourfamilyrequesting(andeating)moresalads,withthesehomemadedressingsonthem.
MeasureAccordingtoGroups
Categorizingtheseingredientsintothreegroupswillmakeiteasyforyoutocreateyourownflavorcombinationsoflowcalorie,freshandnatural,saladdressings,whichyourwholefamilywilllove.
1/2cup-GroupOne“good”oils1/4cup-GroupTwotangy,sour,oracidicvinegarand/orjuicesSprinklings-GroupThree(optional)canbemixedinto,orleftoutofanyrecipeChoiceofIngredientsGroupOne(1/2cup-goodoils)Avocado(mashed)GrapeSeedOilOliveOil(lightordark)SourCreamorYogurt(plain,vanilla,coconut,orsoy)GroupTwo(1/4cup-tangy,sour,acidic)Balsamic,Rice,Red,orWhiteWineVinegarCherry,Cranberry,Pomegranate,orTomatoJuiceLemon,Lime,Orange,Pineapple,orGrapefruitJuiceGroupThree(optional:season-to-taste,orjustalittle)SeaSalt,orSpices(cinnamon,clove,ginger,nutmeg,chilipowder,etc.)CarawaySeeds,PoppySeeds,SesameSeeds,orSunflowerSeedsFreshHerbs(cilantro,dill,mint,parsley,rosemary,thyme)Garlic(finelychoppedormashed)Red(purple)orGreenOnionsandChives(finelychopped)
Red(purple)orGreenOnionsandChives(finelychopped)Red,Yellow,orGreenBellPeppers,orHotChiliPeppers(finelychopped)Youcaneithercreateyourownsaladdressings,usingthisgrouping-system,ortrymyrecipesonthenextpage.
TangyAvocadoDressing
(myfamily-favorite)Avocado-1/2cupmashed(groupone)LemonJuice-1/4cup(grouptwo)Optional:SeaSalt-seasontotaste(groupthree)Cilantro-choppedfine(groupthree)Whipallingredientsinamixingbowl,andpouroversaladoromelets.
PomegranateVinaigrette
(overseafoodsalads)GrapeSeedOil-1/2cup(groupone)Pomegranate,CherryorCranberryJuice-1/4cup(grouptwo)Optional:GingerPowder-justadash(groupthree)SesameSeeds-1tsp.(groupthree)RedOnion-veryfinelychopped(groupthree)Shaketogetherinasaladcruetorwhipinamixingbowl,thenpourorsprayoversalad.
TropicalSplashDressing
(infruitsalads)VanillaorCoconutYogurt-1/2cup(groupone)PineappleJuice(withjustadashofLimeJuice)-1/4cup(grouptwo)Optional:NutmegPowder-justadash(groupthree)Shaketogetherinasaladcruet,topouroverafruitsalad,oruseasaflavorfulmeatmarinade,andtenderizer.
FiestaDressing
(useonsalads,tostadas,burritos,tacos,etc.)
(useonsalads,tostadas,burritos,tacos,etc.)OliveOil-1/2cup(groupone)TomatoJuice-1/4cup(grouptwo)Optional:SeaSalt&ChiliPowder-season-to-taste(groupthree)Cilantro-chopped(groupthree)HotChiliPepper-justalittle,veryfinelychopped(groupthree)Shaketogetherinasaladcruet,andpouroveranysalad,orMexicandish.
LightCucumberDressing
(slicedcucumber/tomatovinaigrette)Yogurt(plain)-1/2cup(groupone)RiceWineVinegar-1/4cup(grouptwo)Optional:SeaSalt-season-to-taste(groupthree)GreenOnions-chopped(groupthree)FreshDill-chopped(groupthree)Shaketogetherinasaladcruet,thenpourorsprayoverslicedcucumberandtomatosalad.
CreamyCucumberDressing
(slicedcucumber/tomato,creamysaladbase)SourCreamorYogurt-1/2cup(groupone)Novinegar-(nothingfromgrouptwo)Optional:SeaSalt-season-to-taste(groupthree)GreenOnions-chopped(groupthree)FreshDill-chopped(groupthree)Whiptogetherinamixingbowl,andpouroverslicedcucumberandtomatosalad.
ClassicItalianDressing
(forpastasaladsorartichokedipping)OliveOil-1/2cup(groupone)BalsamicVinegar-1/4cup(grouptwo)Optional:Garlic-oneclovemashed(groupthree)
Garlic-oneclovemashed(groupthree)RedOnion-veryfinelychopped(groupthree)RedBellPepper-veryfinelychopped(groupthree)Shaketogetherinasaladcruetorwhip,inamixingbowl,thenpourorsprayoversalad.
ZestyCitrusGlazes
Useyourfamily-favorite(healthy)cakesandsweet-breadrecipes,coatedwiththissuper-simplecitrusglaze,forholidays,orany-days.Awonderfullysweet,tangyglaze,forfruitbreads.
Ingredients&Directions
Mixseveraltablespoonsoforangejuice,withacup(ortwo)ofpowderedsugar,andalittlecitruszest(lemon,lime,pinkgrapefruit,and/ororange-citruspeels,finelygrated).Thisdelightfulglazecanbepouredoverasimplepoundcaketodress-up,whilemoistening,anotherwisedrysliceofcake,ornutbread.Iusethiszesty-citrusorange-juiceglazeovermyfamily’sfavorite,festive,fallto-winterBettyCrockerrecipefor"CranberryOrangeBread"(Iaddchoppedwalnuts)foundonlineatBettyCrocker.com.Holidaybreadsareoftentoodry,howeverthiscitrusglazewillfixthatproblem.Thecranberriesaddsomuchholidaycolorandtanginesstothisorangewalnutbread,butcouldinsteadbeaddedtothezesty-citrusglaze,ornot.Yourrecipesandnotescouldbeincludedhere!
Chapter13MisforMainMealDishes
Ifyouareinahurry,orhavefinickyeaters,trymakinghealthierone-dishmeals,suretopleaseeveryone.Hereismy13-year-oldson’snutritionallybalanced,pizzamealrecipe.
TheBestHomemadePizza-VivaItalia!
Pizzaisthefavoritefoodinmosthomestoday;justpickapreferredcrust,matchitwithyourfavoritehealthytoppings,andcreateamealeveryonewillenjoy.MysontoldmethatagoodwaytotopapizzaisaccordingtothecolorsoftheItalianFlag;red,andwhite,withgreen.Redsauce,withwhitecheeseandgreenveggies,forawell-roundedmeal!
Youwillneedaroundpizzapanandacircularpizzacutterwithhandle,bothavailableatgrocery,ordiscountstoresfor$2.99to$7.99each.Sometimesyoucanfindsetsaroundtheholidays,includingpackageddough,plustheabovepanandcutterforabout$10.00.(Anexcellentinvestment,tomakeyourownpizzas,atafractionofthetake-outprice,foryearstocome.)
StepOne:ChooseYourCrustCrustOptions:-Apre-madestore-boughtpizzacrust-SpecialtyflatbreadssuchaspitaorFocaccia-Homemadepizzacrust,useyourfavoriterecipe,orourtime-saver(nextpage):EasyPizzaCrust(usingabreadmaker)
Usingyourfavoritebread-makerbreadrecipe,measureinallingredientsexcepttheyeast,NOyeast!Youdon'twantyourpizzacrusttoriselikebread,becauseallthetoppingswouldfalloff.Allowyourbreadmakertogothroughallthedoughmixing,andheating(rising)cycles,removingwhenthebuzzeralertsyoutoaddingredients.Instead,justtakeyourdoughballout.
Spreaddoughontoaflat,flouredsurfacesprinklingadditionalflourontop,andthenrolloutintoalldirectionsfromcenter,witharollingpin(orpushintoalarge,roundflatshapewithpalmofhands).Transferpizzacrustontopizzapan,andwithafork,pierceseveraltimesaroundthecrust(tokeepcrustfromrising,orbubblingduringcooking)andsetaside,readyfortoppings.
StepTwo:AddToppingsSauceOptions:-Tiny4-6oz.canofTomatoPasteorTomatoSauce-HomemadeSpaghettiSauce(cookingdownhomegrowntomatoes,addingoregano,andseasalt)-CanorjarofSpaghettiSauce
Smearabout¼cupofany,oftheabovesauces,ontoyourpizzacrust.Anymorethanthiswillpreventyourpizzafromcookingproperly,asitwillget,andstaymushy,andbedifficulttohold.Vegetable(andfruit)Options:
-Green,Red,orYellowBellPeppers,chopped-Brown,PurpleorWhiteOnions,chopped-BroccoliorCauliflower,pre-steamedorfresh,chopped
-BroccoliorCauliflower,pre-steamedorfresh,chopped-ParsleyorCilantro,chopped-Mushrooms,slicedorchopped-MarinatedArtichokeHearts,drained-JalapenoPeppers,sliced-Zucchini,slices-Pineapple,freshorcanned(drainjuice),crushedorchunksSprinkleanyoralltheabovechoppedveggies(andpineapple)alloveryourpizza.MeatOptions:-PepperoniSlices-CanadianBaconSlices-Pre-CookedHamburgerorTurkeyMeat-Pre-CookedHam,Turkey,ChickenorRoastBeef,pieces
Ifyou'veusedaspaghetti-with-meatsauce,youdon'tneedtoaddadditionalmeat,unlessyouwantto.Leftovermeatsarealreadypre-cooked,andofferagreatwaytouse-upleftovers.Yourmeatmustbepre-cooked,orcuredpriortoaddingontopizza!CheeseOptions:
-MozzarellaCheese,grated-ProvoloneCheese,gratedorsliced-ItalianCheeses,pre-gratedandpackaged
Sprinklecheesealloverthetoppings,addingasmuchcalcium-richcheeseasyourfamilycraves!Onlyusenaturalcheesesbecausetheartificial"topping"varietiesofgratedcheesesaren’tgoodforyou,anddonotmeltproperly.
StepThree:CookingDirections
Putyourpizzaintoahot,400degreeovenfor15to20minutes.Donotovercook,asthecheesecanburn.Removefromoven,allowtocool,andthencutwithacircularpizzacutterintothin,orthickslices.
Simplehomemadepizzaisaperfectone-dishmeal,yourwholefamilywillenjoy!Becauseyouareaddingalltheingredientsyourself,youcanmakeyourpizza(andkeepyourfamily)ashealthyasyouwant!Ifyoumakeseveralpizzasatatime,youcancookonefordinner,andfreezetherest,forotherquickmeals.
Chapter14NisforNuts&Seeds
Chapter14NisforNuts&Seeds
Mixednuts,almonds,cashews,macadamias,pecans,andwalnutsarenotonlygoodforsnacking,butcanbeaddedtocookie,muffin,andpancakebatters.Theycanalsobesprinkledovercereal,addedtobreads,andincludedinhomemadetrailmixes,forhearthealthynaturalenergy!
Seedssuchassunflower,sesame,orpumpkin(pepitas)andlegumessuchaspeanuts,andtoastedsoybeans,canbeaddedtosalads,orhomemadetrailmixes.Buyinginbulkatlocalfarmer'smarketsistheleastexpensivewaytopurchasealltheseprotein-packednaturalsnacks.
HappyTrailMix
(forages5andolder)
Makeyourowntrailmixusingraisins,Craisins,avarietyofmixed-nuts,andseeds.Youcanalsoaddafewsemi-sweetchocolateorcarobchips,coconutshavings,orM&Mminis.Pour½cupofeachdifferentitem,intoalarge,zipclosed,freezer-baggy,andshakewildly.HomemadeHappyTrailMixgetseatenratherquickly,butitwillstayfresh,andwholesome,untilyourkidsfinishit.
Chapter15OisforOliveOil
OliveOilisoneofthebestoilstocookwith,andcanbeeffectivelyusedonyourskin,tolock-inmoisture,whilereducingscaring.Applyrefrigeratedoliveoil(pre-mixed,withseveraldropsofvanillaextract)ontodampskin,forapowerpackedmoisturizer.
Friedfoodscanberedeemed,aslongasthey’recookedinacoupletablespoonsofnutritiousoliveoil.Irememberhearingyearsago,thatItalianwomendidn’tgetbreastcancer,asinotherpartsoftheworld,becausetheyinjestedatleastatablespoonofoliveoileveryday.Whetherthat’strueornot,oliveoilisstillconsidereda“good”oiltocookwith.
GarlicHerbCookingOil
Forflavor-enhancedcookingoils,dropseveralpeeledgarliccloves,alongwithtallherb-sprigsofdill,rosemaryandthyme,intoclear(sterilized)decorator
tallherb-sprigsofdill,rosemaryandthyme,intoclear(sterilized)decoratorbottles,andfillwitholiveoil.Theoliveoilwillpreserveadditionalingredients;howeveritwillneedtoberefrigeratedbetweenuses.
Chapter16PisforProteinSources
Proteinissoimportantforallofus,referredtoasthebody’sbuildingblocks,andcanbefoundinfoodssuchasbeans,eggs,fish,andmeats.
Eggdishesareloadedwithprobablytheleastexpensive,hi-proteinsourceavailable,arelowinfat,andextremelyversatile.Keephardboiledeggsonhandforquicksnacks,andtrymakingthesesimpleegg-breakfastrecipes.
Mini-EggStrata
Thesequickandeasymini-stratas,whichyoucansubstitute,evenomitingredients,alwaysturnoutgood.Freezeextrastomicrowaveasneeded,andeaten-routetoschoolorwork.Wehavealsoaddedpiecesofhamwiththeeggs,andpouredHollandaisesauceover,foravariationofeggsBenedict(makes12-18).
6eggs1cylinder“pop-open”biscuits1–2oz.cangreen(mild)choppedchiliesSprinklingofrealcheese(grated)
Openacanofhome-stylebiscuits,andcuteachintoquarters,placing¼biscuiteach,intolinedbakingmuffintins.Inamixingbowl,crackopenandbeat6eggs,withonesmallcanchoppedgreenchilies,spooningmixtureoverbiscuits,inlinedbakingtins,to½full.Sprinkleanygratedcheeseontop,andcookfor12to15minutesina350degreeoven.Allowtocool,andeat-on-thego,heldneatlybythecupcakeliners.
CheesyDenverOmelet
Beginbymakingafamily-sizedweekendbreakfastorbrunch,servingupanextralargeomelet(orscrambledeggs)usingtheentiredozen.Setasidehalftheomelet,dividingintoindividualportion-sizes,andwrappingupintoflourtortillas,accordingtodirectionsfor“breakfastburritos”(nextpage).Refrigeratebreakfastburritos,toheatandserve,forhand-heldbreakfaston-the-go.
1dozeneggs
1dozeneggs1cupcottagecheese(smallorlargecurd)1Tablespoonoliveoil1green,red,and/oryellowsweetbellpepper(chopped)1brown,red,oryellowonion(chopped)1largetomato(chopped)½cupdicedham,crumbledbacon,orchoppedlinksausageOptional:½cupgratedcheddarcheese
Whipalleggstogetherwiththecottagecheese,whilesautéingalltheotheringredientsinalargefryingpan,onlowheat,inoliveoil.Sautéthechoppedbellpeppers,onions,tomatoes,andham,justuntilonionsturngoldenbrown,thenaddthewhippedeggsandcottagecheesemixture.
Cooktheeggsthoroughlywithoutburning,byflippinginhalf,omelet-style,orbyscramblingtogether,asyourfamilylikesitbest.Topwith(optional)gratedcheddarcheese,justbeforeserving.
BreakfastBurritos
Manyfast-foodrestaurantshavecomeoutwithbreakfastburritosandtheyarereallynomorethanahamandcheeseomelet,rolledintoawarmflourtortilla.Oneendisfoldedupwithbaker'sparchment,makingiteasiertohold,andpreventingspills,whileeatingon-the-go!
Usetheleftoversfromafamily-sized,weekendbreakfast,orbrunch(priorpage)fromanextra-largeomelet,orscrambledeggsdish.Placeomeletportionsontotortillas,foldinguptheedgeclosesttoyou,overtheeggfilling,beforerolling(onesidetotheother)formingaburrito.
Makeseveralaheadandfreezeforeitherschoollunches,orhealthyheat-andgobreakfasts(rolledupinbaker’ssheetsorpapernapkins).Inthemorningpopone,ormorebreakfastburritosintothemicrowaveforaminuteortwo,andtakealong,toeatbreakfaston-the-go.
ThanksgivingTurkey
Forlow-fat,highproteinmeat,turkeyisprobablyoneofthebestchoices.Itisnotonlyhighinprotein(neededforcellularrepairandchildren'sgrowth),ithascertainaminoacidswhichhelpinducenaturalsleep,ensuringyouandyourkids
certainaminoacidswhichhelpinducenaturalsleep,ensuringyouandyourkidssleepbetter,afteramealincludingchicken,turkey,orotherpoultrymeats.
Seethegreatrecipesuggestions,formaindishmeals,madefromturkeyleftovers,onthenextpage.Yourfamilywon’tevensuspectthesemealrecipesaremadewithThanksgivingturkeyleftovers!FabulousMainDishMealsMadefrom
ThanksgivingTurkeyLeftovers
EveryyearIhavetobaketwoturkeys,toensureIhaveenoughleftovers,asitisverypopularatourhouse.Pre-cookedmeatisthesafesttocookwith,andwhetherheatedup,orcold,turkeyisoneofthelowest-fat,hi-proteinmeatsavailable.Iamsharingmyfavoriterecipesforusingupleftover,Thanksgivingturkey.
GrilledTurkeySalad
(elegantpresentation)
Pan-fryorgrill,leftoverturkeyslices,lightlycoatedwitholiveoil,barbequesauce,orsaladdressingofyourchoice.Refertomyquick,andeasyhomemadedressings,andmarinadeideas,forusingleftovercranberrysauce,inchapter12“LisforLemons,Limes&Citrus”.
Positionthegrilledturkeyslicesoveryourfavoritesaladgreens,whetherRomainelettuceorspinachsalad(myfavorite,morenutritious)inadecorativefanned-outdisplay.Addtomatowedges,slicedhardboiledeggs,andsprinklewithsesameseeds.Noonewilleverknowitismadefromleftovers,exceptyou!
GrilledTurkey&ProvolonePanini
(grilledcheese&turkeysandwich)
Forthosewhomustmakesandwichesfromany,andallleftovermeats;usingeithersourdoughorFrenchbreadslices,createasandwichbyaddingtwoslicesofprovolonecheese,withleftoverturkeyslicesinbetween.Fryinaskilletusingoliveoil,orgrillinaPaninimaker.Youcanaddoptionalavocado,lettucegreens,onion,ortomatoslices.
BakedTurkeyStrips
BakedTurkeyStrips
CreationofJacobMajors(myson'slow-fatversionofaKFCfavorite)
Thisrecipewasactuallydevelopedbymytalented,13year-oldson,whenhewasjust10.ThisishisversionofaKFCfavorite–chickenstrips.Easyenoughforyourchildrentomake,justdipingravy,rollinseasonedbreadcrumbs,andbakeintheoven(withoutmessyraweggbatter,orbacterialconcerns).
Dipleftoverturkeystrips,intoleftoverturkeygravy,androlloveraplateofseasonedhomemade(orstore-bought)seasonedbreadcrumbs.Arrangeonacookiesheet,andbakeinapreheatedovenat350degreesfor10minutes,thenflipeachpieceontotheothersideandbakeanadditional10minutes.
Thesearethebest,crispiest,non-greasy,low-fatturkey(chicken)stripsyou'llevereat!Servethesefingerfoodswithrawveggies,andhaveanassortmentofturkey-stripdips,aswellasveggiedips,foracasualfamilydinnertotake-out,oreatathome.
Chapter17QisforQuickLunchSolutions
Makesureyouhavehealthylunch,andsnackingoptions,forhome,work,andschoollunches,withthebonusofsavingmoney,attheendofeverymonth(nottomentionhealth-carecosts)!Brown-baglunchescanbedeliciouslyvariedbyusingtherecipes,andfood-safetytips,foundbelow.
HealthyBrownBagLunchesforYourKids
Didyouknowmostfoodsbegingrowingharmfulbacteriainjust60to90minutes?Herearesomegreattipsforpackingyourkidsofftoschoolwithanutritiouslunch,that'ssafeforthemtoeat,uptofivehourslater!
ThinkHealth&Food-SafetyLunchSelections
Ifyoupre-packhomemadelunchesforyourchildren,andtuckthemintoschoolback-packs,thinkofitemsthatwilleffectivelyfreeze,andthaw-outnaturallybylunchtime,withouttheaidofamicrowave.Itemslikesandwiches,pre-cookedburritos,stuffedpita-pockets,individuallywrappedcheesesticks,andsmallcontainersofvegetabledips,orhomemadecheesespreads,areidealfreeze-and-thawlunchmakers.
thawlunchmakers.
Withthesmallfrozencontainersofdips,orcheesespreads,popseveralfreshcelerystalks,carrotsticks,cherrytomatoes,cauliflower,orbroccolifloretsintoazip-lockbag,andthenintothelunchbags.Youcanalsousethoseleftover(unopened)ranchdressingpackets,fromyourlastdrive-throughtake-outmeal,forto-golunchdips.Wholegraincrackerscanbeincludedforcheesespreads,withasafeplasticknife,forspreading.
HomemadeNutButters
Youcanalsofreezepeanutbutter(orhomemadenutbutters)inasmallercontainertospreadovercrackers,orcelery.Ifyourchild'sschoolordaycaredoesn’tallowpeanutproductsoncampus,thenmakeyourownnutbuttersbygrindinghazelnuts,macadamias,oryourfavoritemixed,bulknutsinafoodprocessor.Foraspecialtreat,mixinalittlemaplesyrupwithyournutbutter,asacracker/cookiespread,orsandwichfilling.
Pre-makenutbuttersandwichesandfreezeaheadinindividualzip-lockbags.Theywillthawinthebrownbagbylunchtime,withoutharmfulfood-bornbacteria.Purchasinganinsulatedlunchbagwouldbetheperfectwaytoallowthawingwithoutsoakingthroughapaperlunchbag.Addfreshfruitandbottledwater,orfruitjuice,whichcanalsobefrozen,andthennaturallythawedpriortolunchtime.
FiestaLunches
Freezingpre-made(cooked)eggandcheeseomelet,orbeanandriceburritos,willkeepfoodfreshwhilethawingoutpriortolunchtime.Freezesalsa,orapplesauceinindividualcontainers(recipesinchapter10"JisforJuicing”),andtossinwholegraintortillachips,dehydratedpapayaslices,andbottledwaterforabalancedfiestalunch!
MediterraneanStyle
ForMediterraneanflavorstrystuffingpitabreadhalveswithtabbouleh,orfalafel(finelychoppedparsley,mint,tomato,cucumber,lemon,bulgurwheat/chickpeasalad)andfreeze,individually-wrappedsandwiches.Addahardboiledegg,appleslicesandbottledwater.HealthyLunchSnacks
Byaddingadditionalsnack-fooditemslikefreshfruit,trailmix,andfrozencheesesticks,you'llknowyourkidswillbeeatinghealthier,andtheywon'tbeastemptedtoexploitthevendingmachines,orcornermarkets,forjunkfood.
Finally,gatheryourchildrenaroundthekitchentablewithafuncrafttokeepthembusywhileyou'repreparingtheirlunchesaheadoftime(tofreeze).Giveyourkidsastackofinexpensive,plain-paperlunchbags,andhavethemdecoratewithcrayons,stickers,markingpens,rubberstamps(withnon-toxicinkpads)andhavethemsigntheirartwork!Yourartisticchildrenjustlabeledtheirownlunchbagsforyou,andeveryonehashelpedprepareschoolluncheswhilehavingfuntogether!
Foranassortmentofwholesomefinger-foods,forlunchordinner,aswellasgreatsnackingoptions,seethefollowing“any-season”appetizerrecipes.FirecrackerAppetizersfor4thofJulyRocket-StyleFirecrackerDisplay
Makeyourappetizerspopthis4thofJuly,andateveryholidaygathering!Trythesefivefestiveappetizersandcolorfulservingsuggestionsforyourholiday!Addeasy-to-make"faux"rocketfirecrackersfor4thofJuly(ortodesignatespicyhotflavors)frominexpensiveredconstructionpaper.Rollredconstructionpaperintoacylindershape,andtapeclosedinbackfortherocketbase.Addacone-shapedtopbycuttingacircle,thencuttinghalfwayintothecircle(uptocenter),foldingonesideundertheother,toformapointedcone,andtapingontotheundersideofyourcylindricalrocketbase.Makeseveralfirecrackerrocketstoannounceyour“hottest”appetizertrays.
RanchDip-FilledRedPeppers
1RanchDipseasoningpacketmix116-oz.containerSourCream1RedBellPepper,cutinhalflength-wise,seedsout(makes2dipholders)
MixRanchdipseasoningpacketintosourcream,andscoopintobothredpepperhalves.Brightredandwhitedip,withediblebowl,goesperfectlyfrom4thofJulytoChristmas.
Veggie-Tray
CauliflowerFlorets(white)
CauliflowerFlorets(white)RedCherryTomatoes(red)ExtraLargePittedBlackOlives(black/blue)PurpleCabbage(purple/blue)
Coveraflatplateortrayentirelywithblue-coloredpurplecabbageleafs.Overthecabbagebed,arrangebothredpepperRanchdipbowls,andthedeviledeggs(nextrecipe).Aroundthedip-filledredpeppers,addwhitecauliflowerflorets,andaroundthewhitedeviledeggs,addredcherrytomatoes.Placeoneoftherocketfirecrackercenterpiecesontothetray,ifyou’llbegarnishingwithhotspices,orchunksofpepper-jackcheese.
ClassicDeviledEggs
Hardboil6to12largeeggsbyplacinginalargesaucepan,filleduphalfwaywithlukewarmwater.Bringeggwatertoaboil,stovetop,allowingeggstoboilnolongerthan12minutes,andthenturnofftheheat.
Allowtheeggstostayinthehotwater,untilithascooleddownenough,tocomfortablyremovetheeggs,withoutburningfingers.Placewarmeggsintoalargesealedcontainer,andrefrigerateovernight,forperfectlycookedhardboiledeggs.
Crack,peelandrinsealleggsbeforecuttinginhalflength-wise,andscoopingoutyolks,intoamixingbowl.Refrigeratethewhitesinacontainer(oronaplate)coveredbyalidorplasticwrap,whilemixingthefilling(next).
YolkFilling2to4TablespoonsMayonnaise1to3TablespoonsSweetPickleRelish2to4teaspoonsMustardOptional:SprinklingofPaprika,ChiliPowder,or(hot)GroundCayennePepper
Mashthehardboiledeggyolksinamixingbowl,withafork,orpotatomasher,untilsmooth.Addmayonnaise,sweetpicklerelish,andmustard(alittleatatime)totaste.Scoopyolkfillingbythespoonful,intotheemptyegghole,creatingamoundontoeachegg,thenrefrigerate.Priortoservingaddjustahalf-dashofPaprika,ChiliPowderor(hot)CayennePepper,ontopofeacheggyolkfilling.
U.S.FlagFruitTray
U.S.FlagFruitTray
BagofShreddedCoconutBlueberriesRedorWhiteCranberriesSlicedBlackPlums(redinside)Large,FreshStrawberries,trimmed&cutinhalf
Onanoblong(rectangular)servingtray,createaU.S.flagbackground,withabedofwhiteshreddedcoconut.Arrangeblueberriestocompletelycoverthetopleftcorner,addingseveralwhitecranberriesforstars,orleavewhitecoconutexposed.Makethehorizontalredstripesbyalternatingstrawberries,redcranberries,and(deepred)plumslices.Thenstandbackandsalute!
CelebrationCucumberSandwiches
1Cucumber(orZucchini),sliced¼"thin(noneedtopeelfirst)1Star-shapedcookiecutter14-oz.containerofSalmonCreamCheese(ormakeyourownbymixingtogetherflakesofsalmon,intopre-whippedcreamcheese)Optional:RedChiliPowder
Makecucumberstarsbycookiecuttingcucumber(orzucchini)slices,andsettingaside.Makestarsandwichesbyspreadingaglobofsalmoncreamcheeseontoonestarandtopwithanotherstar.Optional:sprinkletoplightlywithredchilipowder.
FirecrackerAppetizerTray
Usingtoothpickswithcolorful,fiestaconfettiloopswilladdsparkle,andpoptoyourhorsd'oeuvres(stickintoallbite-sizedpiecesbeforeserving).Saltinecrackers(white)LittleSmokeylinks(bite-sized,red)Pepper-Jackcheese(white,hot&flavorful),cubedGrapes,clumpsofseedlessRed,Green(white)andBlack(darkblue/purple)varieties,leftonthevine-stem,rinsedanddriedoff
Onaservingtrayarrangeclustersofgrapes,allaroundtheouterrim.FanouttheSaltinecrackersonoppositesidesofthetray,fillingintheremainingareawithLittleSmokeylinks,andPepper-Jackcheesecubes,piercedwithfiestatoothpicks!Addoneofyour"faux"rocketfirecrackers,asacenterpieceonthetray(directionsonpriorpages).Enjoythefireworks,oryourChristmascaroling
tray(directionsonpriorpages).Enjoythefireworks,oryourChristmascarolingparty!
Chapter18RisforRemediesNaturally,withoutDrugs
Cookingandeatingnaturallyhealthyfoods,cancombatmanyillnesses,sopleasetryeverythingelsefirst,beforeturningtodrugs,orevenover-thecounterremedies.Beforeadministering,oringestingcoughsyrup,toprevent,and/orclearupyourfamilycolds,flu,orcongestion,pleasetrythesesafe,proventherapiesfirst.
UsingaBulbousSyringe
Congestioncanbecompletelyclearedfromthesinuses,usingabulboussyringeseveraltimesaday,topulloutinfectedmucus.Childrendonotenjoythisprocessatfirst,sowebegancallingit“snorkeling”.Whenfinished,wewouldinhalealargebreathofairtogether,toenjoyclearbreathingonceagain,eveninfantsunderstandthisconnection.
Begintoday,cookingwithmoregarlic(nature’santibiotic)asthistoo,willcombatcongestion,naturally.Findrecipesinthechapter7“GisforGarlic&Onions”.Ibelievein,andpracticepreventativehealth,andsafetywithmyfamily,aswellasthenumerouschildrenI'vecaredfor.Itisimportanttoteachyourchildrenhowtostaywell,andpracticesafetyintheirdailylives.
Icovertheareasofnutrition,vitamins,andthehealingpropertiesoffood,herbs,andotherimportantfactorssuchashygiene,sleep,exercise,faith,prayer,service,andlaughter.Ialsobelieveinthehealingpowerofamother,andfather’slove,"owie-kisses"andlotsofhugs!ScientificResearchProvesPrayer&“OwieKisses”HaveHealingPowers
DuringmyEarlyChildhoodDevelopment,degreecourses,Ihadresearchedscientificstudiesdoneonthetangible,healingresultsof"owie-kisses",rubbinga"boo-boo"orsimplyblowingonachild'scuts,scrapes,ormildinjuries(combinedwithloveandhugs).Theseseeminglyinsignificant,yetloving,parentalgestureshadbeenscientificallyproventoheal.Alsofoundbeneficialtohealing,wasallowingchildrenthetime-to-cryinyourarms,foremotional,developmentalhealth.
Anotherscientificallyproven,andBiblicallydocumentedfact,isthemiraculous
Anotherscientificallyproven,andBiblicallydocumentedfact,isthemiraculoushealingpoweroffaithandprayer.Biblicalteachingsonhealingalsoincludedailydosesoflaughter(comparingacheerfulhearttomedicine),hygiene(strictcleanlinessritualslikewashinghands),service(helpingthoselessfortunate)andotherspecifichealth,andwellnessrecommendations.
BiblicalPrescriptions
Bible-basednatural-healingprescriptionslistedbynameincludealoevera,figandmustardplantsfortopicalsalves(aswellasfood),antioxidant-infusedwineandgrapejuices,vitaminrichwhole-grainwheatandbarleybreads,andomega-3"goodoils"foundinnuts,olives,andfish.
Alongwithnutritionallyfibrousfruitsandvegetables,highproteinlow-fatmeats,calcium-loadeddairyproducts,andhoneyforsweetener;theBiblealsopromotesexercise,sleep,laughter,andprayer,tokeepbody,mind,andspiritbalanced,andhealthy.Relyontheprimalabilitytohealone'sselfwhenfueledproperly,accordingtomanufacturer’s(Creator’s)recommendations,asstatedinourpersonalhealthandwellnessmanualtheBible.BiblicalHealthPlanFoodRecommendations
Thebody'sself-healingpropertiesrespondtofoodslikegarlic,leeks,andonions(nature'santibiotics)aswellasothercruciferousvegetables,likeBrusselssprouts,broccoli,cabbage,andcauliflower(protectiveanti-cancercuratives)forareason.Thankstomodernscience,wenowhaveconfirmationofBiblicalpreventativeandcurativehealthinterventions.
BiblicalWarnings/Commands
WearealsoprivytoscientificresearchconfirmingBiblicalcommandsandwarningsaboutaddictionsto(worshiping)harmfulsubstancesandpracticessuchastrans-fats,refinedsugar,fast/processedfoods,smoking,alcohol,casual(promiscuous)relationships,anddrugs.Evenprescriptiondrugscarrytoomanymandatedwarnings(mostwarnofdeath)whichshouldfrightenusbacktotime-honored,scientifically-proven,Biblically-soundhealthsolutions.
MedicalProfessionals
Idon'thoweveradvocateagainststandardizedmedicine,orrecognizedmedicalpractices,orprofessionals.Allmyfosterkidsreceivedtimelyimmunizations,visitedhospitalemergencyrooms,andmaintainedregularmedicalanddentalcheck-ups.Ourexperienceswithallofthehealingprofessionals(when
check-ups.Ourexperienceswithallofthehealingprofessionals(whenabsolutelynecessary)havebeenextremelyproductive,andinmanycaseslifesaving.
Manyofourdoctorshavesharedourfaithconcerns,however,whenyourchild'sdoctor,dentist,CDC(CentersforDiseaseControl)orWIC(Women,Infants&Children)programrecommendimmunizations,flushots,ortreatmentsforyourchild,pleaseprayabouttakingtheiradvice,andallowGodtoguideyourdecisions.ResearchisConclusive
Researchisnowconclusivethatmanyillnessanddisordersaretreatable,andwhencaughtearlyenough,arereversible.Pleaseaccessmyfamilyfriendlynewspageonlinetoreadtheimportantarticles“ChildhoodNeurologicalDisordersCanHaveUnexpectedNaturalCures”forextraordinaryfindings,andcoveringthecommonsensethings,wesometimesforgettodo,arealllistedin“SimpleThingsYouCanDoRightNowtoKeepYourKidsHealthy”.
Chapter19SisforSoups&Salads
Soups,stews,andsaladscanincludesomanyheartyingredients,turningasimplesidedishintoawholesome,hearty,main-coursemeal.Trythesesoupandsaladrecipesonyourfamily.
AllAmericanSalads
ArtisanLayeredSalad
(inclearsaladbowl)
Thissaladisbeautifulin"presentation"usingcolorfulingredients,andissodelicious,aswellasfilling,itcouldbeacompletemealonitsown.Preparethefollowingingredientsasinstructedonthenextpage.
Jumboblackolives,cutinhalfMarinatedartichokehearts(cutinquarterstrips)Orange,yellow,andgreenbellpeppers,slicedintolargecirclesItalian(pear-shaped)tomatoes,slicedintoroundsHardboiledeggs,slicedlongintoovalsBaggedmixedsalad(tosswithsaladdressinginaseparatebowlbeforeadding)
Baggedmixedsalad(tosswithsaladdressinginaseparatebowlbeforeadding)Seasonedcroutonsand/orparmesancheeseshavingsArtisanSaladIngredientPlacement
Usingcolorfulvegetablesinaclearplastic,orglassbowl,pourasmallamountofpre-tossedsalad(withdressing)inthebottomcenterofthebowl.Carefullyarrangetheblackolivesaroundthebottomouterridge,showingthroughthebowlasifstandingup.Nextlayermarinatedartichokeheartsontopoftheolives,inaringaroundtheedgeofthesaladbowl,andthenfillwithtossedsalad,uptothatline.
Arrangethenextrowofslicedpepperringswithatomatosliceinsideeach,aroundtheedgeofthebowl,abovetheartichokehearts,andfillwithmoresalad.Thenstickarowofslicedhardboiledeggs(withyolksshowing)aroundthebowloverthepeppersandpourinthebalanceofpre-mixedsalad.Topwithcroutonsand/orparmesancheeseshavings.
OldWorldAntipastoSalad
Usingallthesameingredientsasthe"ArtisanLayeredSalad"above,excepttheingredientsarearrangedontopofamixedlettucesalad,inseparatedgroups,similartopizzaslices.Servewithachoiceofdressingsontheside,ordrizzleItaliandressingoverall.
CaliforniaFiestaSalad
Tossyourfamily'sfavoritegreensalad,withsaladdressing,andaddanouterringofsmall-sizeFritos.Inthecenteraddalargespoonfulofsourcream,onthataddacoupleslicesofavocado,andoneblackolive.Gratejackcheeseovertheentiresalad.
WatermelonFruitSalad
Whodoesn'tlikefruitsalad?Itjusttakesaverylongtimetoprepare,andcutupallthedifferentfruits.Hollowoutalongwatermelon(yourbowl)MakemelonballswiththewatermelonRinse,trim,andcutupallfavoritefruits,andmelonballsBananas,sliced(addjustbeforeserving,topreventbrowning)Lightlymixallfruitstogether,pourintothewatermelonbowl,andaddalarge
Lightlymixallfruitstogether,pourintothewatermelonbowl,andaddalargespoonfulofwhippedcream,CoolWhip,oryogurtontop.
CreamySlicedCucumberSalad
Thisisacool,crispanddelightfullyrefreshingsaladforahotafternoonoreveningBBQ.2largecucumbers,peeledandsliced116oz.containersourcream1Ranchdressing/dipseasonpacketmix1tomato,chopped½cupfrozenpeas
ThoroughlymixslicedcucumbersandsourcreamwithRanchdipseasoningpacketmix.Addchoppedtomatoesandfrozenpeaslater,topreventsourcreamfromturningpink.Frozenpeaswillkeepitfrommeltingtooquickly,andthepeaswillthawoutbeforeyoueatthem.
InexpensiveHeartySoups&Stews
Barley,beans,andlentilsareallexcellentsourcesofhighproteinandfiber,necessarytocountertoday'sfast-fooddiets,andarepricedsolowyoumayevenwanttoeliminatehigh-pricedcutsofmeat,foryourfamilyaltogether.Driedvarietiesofpackagedbarley,beans,orlentilsareavailableinmostgrocery,anddollarstores.Somemarketsevenallowyoutoscoop,andbagyourown,forpennies-per-pound!
Iwouldrecommendbuyingpackagesthefirsttimeyoucookdriedbarley,beans,orlentils,andfollowthecookingdirections,onbackofthepackage.Ifyou'vescoopedyourownselections,youwillwanttorinsefirst,andthenpourthemintoabigpot,withatleast3cups(ormore)ofcannedvegetable,chicken,orbeefbroth.
Cookslowly,simmeringovermediumheat(stovetoporcampfire),attheboilingpointforatleastanhour,justuntilbarley,beans,orlentilsaretender.Nextyouwillwanttoaddfresh,raworfrozenvegetables,meat,orpastatoyoursoup,baseduponyourfamily'spreferences,andcontinueboilinganother20minutesormore.
Soupwillthickenasitcooks,butpleaseallowittocoolbeforeserving.Toppingscanbeaddedtofurtherthickentheconsistency,suchasmyrecipefor
Toppingscanbeaddedtofurtherthickentheconsistency,suchasmyrecipefor“CarmelizedOnions”inchapter7“GisforGarlic.”
Chapter20TisforTeaandCoffee
Teaandcoffeeboth,haveantioxidents,andareextremelyrefreshingdrinks,whetherpouredoverice,orsteaminghot,onacoldwintermorning.Trysprinklingcinnamonintocoffeegrinds,ortea,beforebrewing,foratasteofChristmasallyearlong.Trytheserefreshingnon-alcoholicteadrinkswithatwist.
SunshineTeawithaTwist
Usingaclearglasspitcher,ordispenserwithalid,fillwithwater,andaddfivetotenblackteabags.Setthepitcheroutsideinthesunforseveralhours,oruntilthedesiredteashadehasbeenreached.Removethetea-bags,addsugar,honeyorsweetenertotaste,andrefrigerateuntilcold.
Tryaddingacupoffruitjuicetoyourpitcheroftea,justbeforerefrigerating.Addingjuiceslikecherry(seechapter3“CforCherries&Berries”)helpswithjoint-stiffnessandtastedelicious.Youcanalsoaddyourfavoritesuper-sweetjuices,tonaturally-sweetenyourtea,suchasgrape,orapplejuice(servedwithacinnamon-stickstir)forjustahintoffruit-flavoredspicetea.Aroundtheholidays,addacandycanestir-stick,toacupofhottea,forthepeppermintsweettasteofChristmas.
Chapter21UisforUnder-Exercised=Overweight
Justasimportanttocookingandeatinghealthyisgettingexercise,andlotsofit!Getup,getout,andtakeyourkidswithyou!Dowhateveryouhavetodotogetyourchildrenoutdoors,andactivelyparticipatinginlifethroughsports,danceandplay.Youwillnotonlysleepbetteratnight,andstayfitandtrim,youwillbeteachingyourkidstheimportanceofactivity,forlifelonghealthandhappiness.
Mostcommunitiesofferorganizedsportscamps,teams,andinstruction,aswellasawidearrayofdance,exerciseandself-defenseclasses.Othertypesofoutdoorsportsarealsoavailable,suchasswimming,hiking,sailing,rockclimbing,horse-backriding,skate-boarding,skatingandskiing.Therearesportsandactivitiesavailablethroughouttheyear,closetoyourhome,sotake
sportsandactivitiesavailablethroughouttheyear,closetoyourhome,sotakeyourkidsoutandexplore,ordancewiththemathome!
Chapter22VisforVegetarianMeals
Ifyou’renotaveganorvegetarian,eatingmeatlessseveraltimesaweekwillsavemoney,andyouwillstillbeabletoenjoycompleteproteins,inbean/ricedishes,wheat/milkcombinations,bakedgoodsandcereals,aswellasfrommulti-vegetablecasseroledishes.Youbodywillstillderivetheappropriatevitaminsandmineralsfromeach.Makeveggiesfunforthekids,withtheseholiday-themedvegetarian-diningexperiences.
MeatlessMonstrositiesforHalloweenthroughThanksgiving
What'sbetterthanhot,home-cookedcomfort-foodduringthefallseason?TrythesevegetarianvariationsforacasualHalloweengathering,orweeknightquick-comfortmeal,throughoutthefallseason,youwon'tevenmissthemeat!
BrewedVeggieStew
Turnleftoversofthealmostanydishintostew,bypouringintoapot,fillingwithvegetablebroth,andtoppingwithgratedcheese,orcroutons,whenserving.Ifyourkidsdon'tlikesoupsorstewstrythenextidea.
MummyWraps
Turnalmostanyleftoverintofillingforaburrito-stylewrapwithcorn,orflourtortillas.Rollthemupwithalittleextracheese,andzapinthemicrowaveforaminute.Allowtocoolbeforeserving.
Mr.Baked-PotatoHeads
BakedPotatoes,slitinhalfandcooledBroccoli,steamedCauliflower,steamedMozzarellaCheese,gratedOnionsandRedPeppers,cutintostripsandsautéedinoliveoil
Placethecooledbakedpotatoesintoindividualbowls,addingsteamedbroccoli,andcauliflowerflorets,thenaddthegratedcheese,andtopwithwarmsautéed
andcauliflowerflorets,thenaddthegratedcheese,andtopwithwarmsautéedredpepperstripsandonions(worms)tofurthermeltthestringy-gooeycheese.
NightmareNachos
BlueCornTortillaChips,orwholegrainBlackBeansorRefriedBeans,cannedPepperJackCheese,cutintochunksMexicanCheeseBlend,grated(CheddarandJackmix)Salsa,SourCream,SlicedOlives(optional)
Onaroundpizzapan(intheordergiven)pourouttortillachips,asprinklingofblackbeans(orspoonfulsofrefriedbeans)smallchunksofpepperjackcheese,toppedoffwithgratedMexicancheeseblend.Placeinthebroilersectionofyouroven,onlow,justuntilcheeseismelted,abouttwominutes(ormicrowave1½minutesonhigh).Topoffwithoptionalitemslisted,ifyoulike.
Slimy-VeggieMonsterMash
OliveOilBrusselsSproutsEggplant,cutintocubesTomatoes,cutintoquartersZucchini,slicedandquarteredOnions,slicedintowedgesGarlicCloves,slicedSpaghetti,pre-boiled(orpre-cookedBrownRice)
Stir-fryorsauté,overmediumheat,theBrusselssprouts,cubedeggplant,tomatoes,zucchini,onionsandgarlic,inoliveoil,untilbrownedandslimy.Serveovercooked,spaghettinoodles(worms),orbrownrice(bugs).
HalloweenDrinks
TangyDissected-FrogSherbetFloats
Spoonthreescoopsoflimesherbetintoatallglass,andpour7-Uporsparklingwater(anyflavor)overthesherbet.Drizzleclumpsoffruitpunchfrozenconcentrate(withoutdiluting)byspoonfuloverthetop,donotmix.Servewithredstraws,andlongspoons.Findplasticclip-onfrogs,oruselimewedgesover
redstraws,andlongspoons.Findplasticclip-onfrogs,oruselimewedgesovertheedgeoftheglass.
Caramel-AppleCiderPunch
Pouragallon-sizejugofappleciderintoaboilingpot,addingseveralwholecinnamonsticks,andahandfulofwholecloves,ontoabackstovetopburner,andbringtoaslow,bubblingboil.(Carefullyremoveallclovesandcinnamonstickstore-uselater,ordiscardpriortoserving.)Allowtocoolslightlybeforepouringbyladle-full,intoceramicmugs,containinglongTootsie-Rollsforstirsticks,whichwillmaketheapplecidertastelikecaramelapples.
Party-PunchwithFloatingEyeballs
AtleastonedayaheadofyourHalloweenpartyorgathering,inice-cubetrays,freezepinklemonade,withlargecandyeyeballsineachcube(willpreventanychokinghazardwhenfrozenintoanicecube).
Thedayofyourparty,cutinhalfandhollow-out,alargepumpkin(yourchoiceofeitherorangeorwhite)tobeusedasyour"live"punch-bowl.Placeyourpumpkinpunch-bowlontoalargeplatter,ortray,andsurroundthebasewithloosecandy-cornkernels.
Mostofthesescaryrecipesareactuallynutritious,andwhenpresentedwithsillyHalloweennames,yourkidswillatleasttrythesedrinksanddishes,andprobablyeatthemrightup.
Chapter23WisforWholeGrains
Usewholegrains,combiningthemwheneverpossible,suchasbarley,oats,wheat,andrye,whichcanbegroundtopowers,andsubstitutedforrefinedandbleachedflours,formaximumvitaminBnutrition,andabsorption.Trythesebreakfastrecipesuggestions.
HealthyWaystoMakeOatmealTasteDelicious
Oatmealissogoodforus,awholegrainwithhighfiberthatabsorbs,andremovestoxinsfromoursystem,aswellashelpingustolowercholesterollevels,naturally.Howeverthetasteofoatmealissobland,andboringthatmostofusavoiditaltogether,whenitcanbemadetotastedelicious.
ofusavoiditaltogether,whenitcanbemadetotastedelicious.
AppleCinnamonRaisinOatmeal
Insteadofboring,whynotaddhealthy,naturallysweetingredientstoyourbowlofcookedoats,andwatchittransformintoadeliciousbreakfast?Peel,chopandboilapples,andraisins,withasprinklingofcinnamon,tocookrightalongwhileyou’reboilingtheoatmeal,accordingtopackageinstructions.
Fruit,Nut&MapleOatmeal
Boilplainoats,accordingtodirectionsonthecanister,addingbananaslices,freshorfrozenberries,walnutsorpecans,alongwithmaplesyrup,orbrownsugarandmilk.AddWholeGrainstoHome-BakedGoods
Asinchapter2“BisforBakedHomemadeBreads”,addavarietyofwholegrainsandoatstobreads,muffins,pancakes,andotherbakedgoods.Include½cup,to1fullcupold-fashioned(whole)orinstant(chopped)oats,tohandkneadedbreads,orbread-machinevarieties,aswellasotherbakedgoods,tomakethemmorenutritious.
Besidesaddingalightnuttyflavor,oatsmakecookiessoft,chewyandnutritious,whenaddedtothebatterbeforebaking.Myfamilyhasalwaysaddedoats,andchoppedwalnutstochocolatechipcookiebatter,asitmakesthemstaysoft,andtasteincredible.
OtherWaystoSneakWholeGrainsintoFood
Forothergreattastingwaystousehighfiber,andnutritiousoats,tryaddingthemtoyourmeatloaf,ormeatballrecipes,mixinginrightalongwiththebreadcrumbs.Usedinmeatloaf,oatswillabsorbexcessoils,andfat,whilekeepingmeatballs,ormeatloafmoist,evenwhenreheated.Youcanalsogrindinexpensive,old-fashioned,orinstantoats,inafoodprocessortocreateoat,orotherwholegrainflours,foruseinplaceofwhite(bleached)flours.
MakeFloursGrindingWholeGrains
Oatflourcanreplacewhite,orwheatflours,thickeninggraviestopouroveroat-enrichedmeatloaf,ormeatballs.Byaddingsmallamountsofoatflouritispossibletothickenanycheese,Hollandaise,orcreamsauce,whichcanmake
possibletothickenanycheese,Hollandaise,orcreamsauce,whichcanmakeeggs,vegetables,orpastadishestastebetter.
Chapter24XisforExtraWaterSources
Bodiesdemandwaterdaily,andwillextract,andutilize,waterfoundineverythingweeatanddrink.Didyouknowhowever,dehydrationcanmimicsymptomssimilartoneurologicaldisorders,suchasseizuresanddementia?Drinkmorewater,cookwithwater,andeatfromhomegrowngardenfoodswithhigherwatercontents,aslistedbelow.
FruitswiththeHighest-Water-Volume
Thesefruitshavethehighestwatercontentat90%orabove.Pickfromthesefirstforyourgardenstaples;cantaloupe(90%),grapefruit(91%),strawberries(92%),andofcoursewatermelon(92%).Additionalfruitscontainingahighwatervolumeareapricots(86%),blueberries(85%),cherries(81%),cranberries(87%),grapes(81%),oranges(87%),peaches(88%),plums(85%),andraspberries(87%).
VegetableswiththeHighest-Water-Volume
Itmaysurpriseyouhowmanyvegetablescontainhighwatervolumes.Choosefromtheseasyourgardenstaples;broccoli(91%),greencabbage(93%),redcabbage(92%),cauliflower(92%),celery(95%),cucumber(96%),eggplant(92%),iceberglettuce(96%),sweetpeppers(92%),spinach(92%),greentomatoes(93%),redtomatoes(94%),andzucchini(95%).
Thesefruitsandvegetablesarethemostgarden-worthyforanyfamily,planningonplantingagarden.Allarehighinnutrients,andagreatsourceofextrawaterforyourfamily.
Chapter26YisforYourTime
Theremustalsobeahealthybalancebetweenpropernutrition,exercise,andrelaxation,throughsleepandhobbies.Youdowhatyouneedtodo,tostayhealthy,sothatyoucantakebettercareofyourfamily.Parentingsuggestionsforyourmentalhealthandwell-beingcanbefoundinseveralarticlesonmynewspageonlineatwww.AssociatedContent.com.
Twoarticlesthatmaybethemostbeneficialforhelpingyoukeepabalancebetweenyourkids,yourfamily,andyouare,“3ReasonsforParentstoTakeaTime-Out”and“RaisingGratefulChildrenWhoCareaboutHelpingOthers”.WhenIneedtogetawaybymyself,I’llwrite,domynails,sleep,orbakecookies(mypersonalluxuries).
Findsomethingthatyouliketodo,tofillthosebriefmomentsofsolitude,torefresh,andgetyourprioritiesbackontrack.Youremotionsneednurturing,asmuchasyourchildrendo,sotakealittleselfishtimeforyou,andaskyourfamilytorespectit.Explaintothemthattheyarethedirectbeneficiaryofmom’snewattitudeadjustment.Becauseyouareworthit!
Chapter26ZisforZucchiniSquashVegetables
Zucchiniisnotonlyoneofthemostnutrient-packedvegetablesavailable;italsocontains95%water,aswellasothercolorful,highly-nutritioussquashvegetables.Herearesomegreatzucchinirecipes,topassallthatnutritionontoyourfamily.
ZucchiniBake
1largezucchini(or3smallzucchinis)washedandcubed(leaveskinonforcolorandmaximumnutrition)1longrollRitzCrackers(orsimilarbrand)smashedcompletelyinsidethewrappertube1cupgratedJackCheese(orPepperJack)
Steamthecubedzucchinisuntiltender(about20minutes)andturnintoacasseroledish.PourthesmashedRitzCrackersevenlyoverthezucchiniandtopwithjackcheese.Microwavefor1to2minutesuntilcheeseismelted.
Thisdishissoeasytomake,andtastessodeliciousitwillbefinishedquickly.Noneedtoaddextrasalt,asthecrackers,andcheesesupplyalltheseasoningyou'llneed.
SneakingZucchiniintoFoods
Othergoodwaystogetthisnutritioussquashintoyourfamily'sdietistogratefreshzucchinistraightintoyourhome-bakedcornbreadormuffinbatter(beforecooking)foratastesimilartocarrotcake,withoutaddingextrasugar.Youcan
cooking)foratastesimilartocarrotcake,withoutaddingextrasugar.Youcanalsosliceitintothinpepperonicircles,addingontopofvegetarianpizzas.Thezucchiniwillbrown-upintheoven,andlookjustlikepepperoniwhencooked,hiddenbeneaththecheese!
BBQZucchini
1largezucchini,quarteredlong(skinlefton)Seasalt,lemonpepper,chiliseasoning,nutmeg,paprika,seasonedsaltsAluminumFoilorSkewers
Seasontheinsidefleshofthelongzucchinistripswithaslittle,orasmuchseasoningasyourfamilylikes.Wrapcompletelyinfoilorrunskewersthrough,andthrowthemontothebarbequeuntiltender.Besuretoprepareenoughbecausethesealsogoquickly.
PumpkinsareMorethanPorchDecorations
Pumpkinisanotherfantasticsquash,packedwithvitaminA,necessaryduringfallandwintermonths.Breakfast,lunch,anddinnerrecipes,usingpumpkininuniquelydifferentways,willhaveyouwonderingwhyyoudidn’tcookmorepumpkinbefore.
ForHalloweenorThanksgivingbreakfasttrymyaward-winningyetquick-andeasyrecipeforPumpkinPiePancakes.Thisfantasticallyeasypumpkinpancakerecipeisalwaysafallfavoriteatmyhouse.ThanksfortheideaIHOP(InternationalHouseofPancakes)it’snottheirrecipe,butmyown,quickcreation,forfeedingahousefullofhungrykids(onthenextpage).
PumpkinPiePancakes
(fool-proofrecipe)
Simplyadd1mediumcan(8to11ounces)ofPumpkinPieFillingwithaddedsugarandspices,notcannedsolidpumpkin;to1(yellowhandled)containerofBisquick’sShake'nPourPancakeMix.Addalittlewateratatimeuntilthebatteristhick,yetmixedenoughtopoureasily.
Shake,andpourpancakebatterontoabutteredgriddle,orfrypan,andwhenbubbly,flip-and-frytheotherside.Servewithwhipcream,oraspoonfulofCoolWhiptopping,andlightlysprinklegroundnutmeg,ordrizzlesyrupoverthetop.
Whiptopping,andlightlysprinklegroundnutmeg,ordrizzlesyrupoverthetop.Makesuretoreuseorrecyclethehandywide-mouthedcontainer,withahandle(theymakegreatbugcatchersforthekids).
Nowyouhaveaquickreferenceguidewithhealthy,quickandeasy,yetinexpensivemealsuggestions,recipes,exerciseoptions,naturalhealing,andparentingtips.Iwishyourfamilywell,throughnutritiouscooking,eating,andhealthierliving,andmayGodrichlyblessyou,andyourfamily!
Note:Igavecreditwherecreditwasdue,throughoutthebook.