healthy moms kitchen

8/7/2019 Healthy Moms Kitchen

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SHEKNOWS The Healthy Moms Kitchen Edition | 1

THE HEALTHY MOMS FRIDGE

THE HEALTHY MOMS TOOL BOX

THE HEALTHY MOMS RECIPE BOX

BREAKFAST

BERRY-STUFFED FRENCH TOAST

APRICOT CANDIED GINGER MUFFINS

SUPERFOOD BREAKFAST SMOOTHIE

APPLE-WALNUT STEEL-CUT OATMEAL

MAKE-AHEAD BLACK BEAN BREAKFAST BURRITO

SNACKS

TRUFFLE PARMESAN POPCORN

FIG-APRICOT FRUIT SALSA

CINNAMON SUGAR PITA CHIPS

ROASTED CURRY CHICKPEAS

SUPERFRUIT YOGURT POPS

LUNCH

TUNA AND WHITE BEAN SALAD

SIMPLE SHRIMP TACOS

QUINOA SALAD

SWEET AND SPICY MANDARIN SALAD

EGG AND TOMATO SALAD

GRILLED CHEESE AND SUNDRIED TOMATO SANDWICH

GREEK VEGGIE PITA

DINNER

MEDITERRANEAN-STYLE LINGUINI

PORK RAGU WITH VEGGIE RIBBONS

TURKEY MUSHROOM BURGERS

ZESTY ITALIAN-STYLE TUNA CASSEROLE

SALMON KALE CURRY

CHICKEN STIR-FRY AND COCONUT RICE

RED HOT CHILI

DESSERT

OAT-RAGEOUS DARK CHOCOLATE CHIP COOKIES

LIME CUSTARD WITH BLACKBERRIES

ROASTED PINEAPPLE

POACHED PEARS WITH RICOTTA

BALSAMIC STRAWBERRIES WITH TOASTED ALMONDS

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

about the foods youre feeding your family? Itseasy! Start by stocking your kitchen with thehealthiest ingredients, compile a tasty list of

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

and energy. This cookbook givesyou everything you need, from the

10 most nutrient-dense foods to ove25 simply delicious recipes to keep

your family happy, healthy and well-fed

c o n t e n t s

cookbooks

19

WelcometoTheHealthyMomsKitchen!

24 29


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| 2 | SHEKNOWS Cookbooks

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

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

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

1) Kale

Not just natures perfectmuscle-building protein,

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

skin and nails.

3) Eggs

Salmon, tuna and otherfatty fish are loaded with

omega-3s, the healthy fatsassociated with a reduced

risk of heart disease,degenerative brain

diseases, some cancers,arthritis, skin disorders

and depression.

4) Salmon

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

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

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

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

2)Plain Greek Yogurt

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

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

hearty soup or mix with rice.

5)Lentils


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SHEKNOWS The Healthy Moms Kitchen Edition

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

health, fight cancer andhelp the body burn fat.

7)Avocados

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

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

week for a yummy side.

10) Quinoa

Almonds are an excellentsource of heart-healthymonounsaturated fats,

fiber and vitamin E. Tosssome in your kids

backpack for a healthyschool snack.

6) Almonds

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

casseroles or mac andcheese to make itmore kid-friendly.

9) Broccoli

Wild blueberries have disease-fighting antioxidants and can

help you combat cancer, heartdisease, premature aging and

poor eyesight. They alsopromote digestive health.

Sprinkle onto oatmeal or tuckinto a yogurt parfait.

8)Wild blueberries


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The right kitchen tools will save you time and make

food prepping even more enjoyable. These five kitchen

basics are multi-tasking masters that make healthycooking quick, easy and safe for The Healthy Mom.

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

1)Chef sknife

Steaming food maximizes nutrient retention.

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

2)Steam pot


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

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

3)Bamboocutting boards

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

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

5)Colander

Unlike traditional non-stick skillets, eco-friendlyskillets wont release chemicals into your food orthe air. Nonstick skillets are invaluable in sautingvegetables and fish, making sauces, cookingomelets or fixing pancakes and French toast.

6)Eco-friendlyskillets


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BreakfastBreakfast is not only the most important meal of the day it can

also be the most delicious. Starting the day with healthy recipes that

include a satisfying balance of carbohydrates (to keep you fueled)

and protein (to keep you full) means more energy and a lower

likelihood of overeating later in the day for you and your family.


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The Healthy Moms Recipe Box Breakfast

Berry-Stuffed French ToastYields: 4

6 eggs

1/2 cup skim milk

1 teaspoon ground cinnamon

2 tablespoons finely grated orange zest

1 teaspoon pure almond extract

8 slices light whole wheat toast (40 calories per slice)

4 tablespoons Neufchatel or reduced-fat cream cheese,

softened

1 cup frozen mixed berries, thawed, lightly mashed

Maple syrup

Low-fat Greek yogurt

drt:

In a wide, shallow dish, whisk together eggs, milk,

cinnamon, orange zest and almond extract. Spread four

slices of bread with Neufchatel or cream cheese and top

with berry mixture. Top with remaining slices of bread.

Heat a large skillet over medium heat. Spray generously

with cooking spray. Dip one sandwich in egg mixture,

turning to coat both sides. Place in skillet. Repeat with

another sandwich. Cover skillet and let sandwiches cook

for two to three minutes or until bottom side is lightly

browned. Carefully flip and cook another two minutes

or until lightly browned on the bottom. Repeat with

remaining sandwiches. Serve warm with a little drizzle

of maple syrup and dollop of yogurt.


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Apricot Candied Ginger Muffins

Yields: 12

3/4 cup chopped dried apricots

3/4 cup hot water

1-3/4 cup white whole wheat flour

3/4 cup wheat germ

2 teaspoons baking powder

1/4 teaspoon salt

2 tablespoons finely grated orange zest

2 eggs

1/4 cup firmly packed brown sugar

1 cup buttermilk

1/4 cup canola oil

1/2 cup orange juice2 teaspoons pure vanilla extract

1/2 cup finely chopped candied ginger

drt:

Preheat oven to 400 degrees F and spray a 12-cup

muffin pan with cooking spray. Place apricots and hot

water in a bowl and set aside to rehydrate apricots. In

a large bowl, whisk together flour, wheat germ,

baking powder, salt, and zest. Set aside. In a medium

bowl, whisk together eggs, sugar, buttermilk, oil,

orange juice and vanilla. Add wet ingredients to dry

ingredients and mix just until moist. Drain apricots

and stir apricots and ginger into batter. Fill muffin

cups with batter and bake for 15 to 20 minutes or

until tops of muffins spring back when lightly touched.

Serve warm or let cool completely and freeze for up

to two months.



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SuperfoodBreakfastSmoothie

Yields: 1

1/2 cup frozen blueberries

1 tablespoon almond butter

1 tablespoon ground flax1 (6-ounce) container low-fat Greek yogurt

drt:

Place all ingredients in a blender and pure.

Serve immediately or place in a to-go cup

before you head out the door.

didYouknow?

Kalecanbeblendedinto

smoothiesforapowerfu

lnutrient

punch!Justblendwith

abanana,

blueberries,strawberries

anda

dashofyogurt.Thefru

itflavors

completelyoverpowert

hegreens,

soyourkidswillneverk

now.


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Apple-Walnut Steel-Cut OatmealYields: 4

1 cup steel cut oats

3 cups water

1 tablespoon coconut oil (or unsalted butter)

2 red or green firm baking apples, halved, cored, sliced

Ground cinnamon to taste

2 tablespoons brown sugar

1/4 cup chopped walnuts

1 cup low-fat milk

drt:

Place oats in a medium saucepan over medium-high heat.

Cook, stirring often, for two minutes or until lightly

toasted. Remove pan from heat and carefully stir in

water. Place pan back on the burner and bring to a low

boil. Reduce heat to low and simmer, stirring occasionally,

for 15 minutes. Stir milk into oats and cook for an

additional 10 minutes, stirring occasionally. Meanwhile,

heat coconut oil (or butter) in a large skillet, swirling to

coat skillet. Add apple slices, cinnamon and brown sugar.

Cook, stirring often, until apples are tender. Stir inwalnuts and remove from heat. Serve oatmeal topped

with apple mixture. Store leftovers in the refrigerator and

reheat in the microwave or on the stovetop.


HEALTHYMOM

TiP:

Steel-cutoatsareapote

nt,high-

fibersuperfood.Forad

oseof

protein,swapforquinoa

ormix

thenuttygrainwiththe

oats.


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Make-Ahead Black Bean Breakfast BurritosYields: 10

1 tablespoon canola oil

6 eggs

1 (15-ounce) can black beans, rinsed, drained

1/2 cup finely chopped sun-dried tomatoes

4 large green onions, chopped (green and white parts)

1/4 cup chopped fresh cilantro

Salt and freshly ground black pepper

10 (8-inch) low-carb or high-fiber tortillas

3/4 cup shredded cheese of your choice

drt:

Heat oil in a large skillet over medium heat. Beat eggs in

a large bowl and add them to the skillet. Place a lid over

top and let sit for two minutes. Remove lid and run a

spatula from one side of the skillet to the other to let

uncooked egg run underneath. Repeat a few times until

eggs are just cooked through. Remove from heat and

stir in beans, tomatoes, green onions and cilantro.

Season with salt and pepper. Fill tortillas with egg

mixture and a sprinkling of cheese, then roll tortillas

around filling burrito-style.

SHEKNOWS The Healthy Moms Kitchen Edition |

HEALTHYMOMTiP:Maketheseaheado

ftimeandstore

foraquickgo-tomeal.Wrapeach

burritotightlyinplasticwrap.Store

inthefreezerinalargeplasticbag

foruptothreemonths.Letthawin

therefrigeratorovernighttoenjoy

inthemorningwithaquickreheat

inthemicrowave.


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SnacksSmart snacking in between meals will boost your energy and keep

your sugar cravings at bay. Offering up a variety of sweet and

savory snacks that are high in protein and/or fiber is a tasty way to

keep your family slim, trim and full of vim.



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The Healthy Moms Recipe Box Snacks

Truffle Parmesan

PopcornYields: 6 cuPs

6 cups plain air-popped corn, warm

1 tablespoon black truffle oil

1/4 cup finely grated Parmesan cheese

Salt and freshly ground black pepper to taste

drt:

Place popcorn in a large bowl and drizzle

with truffle oil, tossing to coat. Sprinkle with

cheese and season with salt and pepper.

Toss to coat. Serve warm or store

completely cooled popcorn in an airtight

container for up to three days.

HEALTHYMOMTiP:

Popcornisanexcellentsourceof

fillingfiber,butavoidthetheater

pop.Notonlyisitacaloriebomb

itsloadedwithartery-cloggingoils

andfats.Instead,bringyourown

air-poppedcornwithalittleseasalt.


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Fig-Apricot Fruit Salsa

Cinnamon SugarPita ChipsYields: 8

4 whole round pita breads, halved, cut into 8 triangles each

2 tablespoons coconut oil, warmed (or canola oil)

Ground cinnamon to taste


Honey-flavored Greek yogurt or fruit salsa

drt:

Preheat oven to 400 degrees F and spray two rimmedbaking sheets with cooking spray. In a large bowl, toss pita

triangles with oil, cinnamon and brown sugar. Spread pita

triangles on prepared baking sheets and bake for 10 to 12

minutes. Use a spatula to flip triangles and continue to

bake until crispy and just lightly browned. Serve warm with

yogurt or salsa. Leftover chips can be stored in an airtight

container for up to four days.

The Healthy Moms Recipe Box Snacks

Yields: 6

2 cups diced fresh figs

1/2 cup diced fresh apricots

1/4 cup raisins

1/3 cup finely chopped red onion

1 jalapeno, seeded, minced

2 teaspoons minced fresh ginger

Juice and grated zest of 1 lime

3 tablespoons finely chopped fresh cilantro

Sea salt and freshly ground black pepper to tasteBaked chips to serve

drt:

Combine figs, apricots, raisins, onion, jalapeno, ginger, lime juice and zest, and cilantro in a bowl. Season with

salt and pepper. Serve immediately with chips or refrigerate in an airtight container for up to three days.


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The Healthy Moms Recipe Box Snack

Roasted Curry Chickpeas

Yields: AbouT 1 And 3/4 cuPs

1 (15-ounce) can chickpeas or garbanzo beans, rinsed, drained

1-1/2 tablespoons olive oil

1 teaspoon curry or more to taste

Sea salt to taste

drt:

Preheat oven to 400 degrees F. Spread chickpeas onto a double stack of paper towels and pat dry with another

paper towel, removing skins from chickpeas. Transfer chickpeas onto a rimmed baking sheet and drizzle with

olive oil, tossing to coat. Roast in the oven for 30 to 40 minutes or until chickpeas are lightly browned and

crunchy. Season with curry and salt, tossing to coat. Serve warm or let cool completely and store in an airtight

container in the refrigerator for up to three days.

Superfruit Yogurt Pops

Yields: 8

1 cup pitted fresh or frozen cherries (thawed)

1 cup fresh or frozen blueberries (thawed)

16 ounces low-fat vanilla Greek yogurt

drt:

In a food processor or blender, puree fruit and yogurt. Pour

into eight popsicle molds or small paper cups. Insert

popsicle sticks and freeze for at least two hours or until firm.

HEALTHYMOM TiP:

Chickpeasareagreatso

urceoffiber

andprotein.Useanyle

ftoversto

makehomemadehumm

us,another

deliciousandhealthysn

ack.Justblend

chickpeasinafoodproc

essorwith

someoliveoilandlem

on.Servewith

carrotsticksandsomep

itaslices.



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LunchFill your familys lunch bags with yummy mid-day meals made offlavorful, nutrient-rich foods. Lean proteins such as eggs, tuna

and beans and high-fiber foods like leafy greens, whole

grains and fruit are not only satisfying, they can also keep

your family healthy and full of energy.



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The Healthy Moms Recipe Box Lunch

Tuna and White

Bean SaladYields: 4

1 pouch (4.5 oz.) StarKist Tuna Creations, Zesty Lemon Pepper

1 garlic clove

1 tablespoon lemon juice

2 tablespoons olive oil

1 can (16 oz.) cannellini beans, drained and rinsed

1/2 red pepper cut in cubes

1/4 cup chopped red onion

Fresh basil, chopped to tasteSalt and pepper, to taste

drt:

Mince garlic and mash to a paste with the back of a spoon. Mix

garlic paste with lemon juice, salt and pepper and slowly whisk

in olive oil. Toss red pepper, onion and beans together. Break

apart tuna and mix in to bean mixture. Add dressing and toss

well. Add basil just before serving. Serve at room temperature.

HEALTHYMOM TiP:VitaminDisacrucialnutrientforhealthybones,heart,musclesandimmunesystem,aswellasforregulatingyourbloodsugarandmoods.Sourcesofvit

amin

D:Milk,eggsandseafood,likesalmonandtuna.



19/34

HEALTHY

MOMTiP:

Doesseafoodmakeyo

ur

kidsgoblec

h?Introduceit

slowly.Inclu

detunaina

casserole,to

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to

aveggiestir

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salmoninto

anomelet.


Simple Shrimp Tacos

Quinoa Salad

Yields: 4

1-1/4 cups quinoa

3 clementines or Mandarin oranges

1/4 cup dried cranberries

1/2 cup coarsely chopped almonds

2 tablespoons ground flax

2 tablespoons extra virgin olive oil

Sea salt and freshly ground black pepper

1 bunch watercress, trimmed

4 cups shredded red leaf lettuce or spring mix

1 avocado, halved, pitted, diced

drt:

Cook quinoa according to package directions. Transfer to a

mixing bowl and set aside to cool slightly. Peel two

clementines and separate into segments. Grate onetablespoon of zest from the remaining clementine and add to

quinoa. Juice the remaining clementine and add juice to

quinoa, stirring to combine. Add cranberries, almonds, flax

and olive oil. Season with salt and pepper and toss to

combine. Add watercress and lettuce to quinoa mixture and

toss to combine. Serve immediately garnished with avocado.

You can also make salad up to three days ahead but dont add

watercress, lettuce and avocado until youre ready to serve.


Yields: 4

1 tablespoon olive oil

16 medium-sized raw shrimp, peeled, deveined, tails removed


1-1/2 cups finely shredded cabbage

2 green onions, chopped (white and green parts)

Juice of 1 lime

1/4 cup light sour cream

1/4 teaspoon chili powder or more to taste

4 corn tortillas, warmed

drt:

Heat oil in a medium skillet over medium-high heat. Add shrimp and season with salt and pepper. Cook, turning

often, for three minutes or until shrimp is just cooked through. Remove from heat. In a medium bowl, combinecabbage and green onions. In a small bowl, whisk together lime and sour cream. Fill tacos with shrimp and

cabbage mixture and drizzle with sour cream mixture. Serve immediately.


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Sweet and SpicyMandarin SaladYields: 4

2 pouches (4.5 oz.) StarKist Tuna Creations, Sweet and Spicy

1/2 cup sliced celery

1/3 cup sliced green onions, white and green parts

1 can (11 oz.) Mandarin oranges, drained

4 to 5 cups salad greens

1/2 cup crispy chow mein noodles

Optional: Asian Style dressing the tuna creations has a nice flavor

so dressing isnt necessary unless you want more flavor.

drt:

In a large bowl combine tuna, celery, onions and oranges. Add

salad greens and toss again. Top with chow mein noodles.

HEALTHYMOMTiP

Eatyourcolors.Themorecolorf

yourmeals,thehealthieryour

familysdiet.Brightlycolored

fruitsandvegetablescontain

phytonutrientsshowntoboost

hearthealth,fightcancerandmore.



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Grilled Cheese and Sun-

Dried Tomato SandwichYields: 2

4 slices whole grain seeded bread

2 tablespoons unsalted low-fat butter, softened

2 slices havarti cheese (or your favorite low-fat variety)

1/4 cup sun-dried tomatoes packed in olive oil, drained,

finely chopped

drt:

Place a large nonstick skillet over medium heat. Butter oneside of each bread slice with butter. Spray skillet with

cooking spray. Place two slices of bread, butter side down,

in skillet. Evenly crumble havarti onto bread and sprinkle

with sun-dried tomatoes. Top with remaining bread, butter

side up. Cover skillet and let cook for two to three minutes

or until the bread is lightly toasted on the bottom. Use a

spatula to carefully flip sandwiches. Cook for an additional

two to three minutes or until cheese is melted and both

sides of sandwich are lightly toasted. Cut each sandwich in

half and serve warm.


Egg and Tomato Salad

Yields: 4

6 cups mixed greens

4 large roma tomatoes, cored, sliced crosswise

4 large hard-cooked eggs, peeled, sliced crosswise

4 tablespoons low-fat honey mustard dressing

4 tablespoons shelled sunflower seeds

drt:

Divide greens among four salad plates. Arrange tomato

and egg slices concentrically on greens. Drizzle with

dressing and sprinkle with sunflower seeds.

HEALTHYMOMTiP:

Tomakethisdishmore

kid-friendly,tossinsome

bitsofleanturkeybacon

andshreddedlow-fatcheese.


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Greek Veggie Pita

Yields: 2

1/2 cup shredded red leaf lettuce

1/2 cup coarsely chopped pitted Kalamata olives

1/4 cup finely chopped red onion

1/4 cup finely chopped roasted red peppers

1/4 cup finely chopped sun-dried tomatoes packed

in olive oil, drained

1/4 teaspoon dried oregano

2 teaspoons olive oil

1 tablespoon fresh lemon juice

Sea salt and freshly ground black pepper to taste2 whole wheat pita halves

4 slices cucumber

1/4 coarsely crushed walnuts

2 to 3 tablespoons crumbled feta cheese

drt:

In a large bowl, combine lettuce, olives, onion,

peppers, tomatoes and oregano. Drizzle in olive oil

and lemon juice, tossing to combine. Season with

salt and pepper. Fill pita halves with vegetable

mixture, cucumber slices, walnuts and feta to serve.

HEALTHY

MOMTiP:

Servewithaside

of

freshveggiesand

hummusforaboo

st

offillingfiber.




23/34

DinnerDinner is the time when your family can sit down, enjoy a

healthy meal and catch up after a long day of work, school and

play. Keep lean proteins, high-fiber fruits, veggies, whole

grains and good-for-you fats on hand and you can pull a

healthy dinner together in minutes.



24/34

The Healthy Moms Recipe Box Dinner

Mediterranean Style Linguini

Yields: 4

2 pouches (6.4 oz.) StarKist Albacore Tuna in Water

12 ounces linguini pasta

2 tablespoons olive oil

1 clove garlic, minced

3/4 cup chopped onion

1 can (14.5 oz.) diced tomatoes, Italian seasoned

2 tablespoons chopped fresh basil

16 whole black olives, sliced in half

Red pepper flakes, optional

drt:Cook pasta according to package directions. In medium saut pan, saut onion

and garlic in olive oil until translucent. Stir in tomatoes, tuna and red pepper

flakes, if desired; simmer for five minutes. Add black olives. Toss with pasta

and divide among six plates. Sprinkle with basil and serve.



25/34


Turkey Mushroom BurgersYields: 4

1/4 cup dried shiitake or porcini mushrooms

1/3 cup hot water

1 pound ground lean turkey

2 green onions, finely chopped (white and green parts)1/2 cup dried currants


4 whole wheat hamburger buns

drt:

Place mushrooms and water in a small bowl and set aside for 10 minutes to

rehydrate mushrooms. Drain and finely chop. In a large bowl, add mushrooms,

turkey, green onions and currants. Add a generous pinch of salt and a few grinds of

pepper. Mix ingredients together and form four patties. Heat grill or grill pan to

medium-high. Oil grate or pan. Grill burgers for four minutes each side or until

cooked through. Serve with buns and your favorite healthy condiments and toppings.


Pork Ragu with Veggie Ribbons

Yields: 4

2 tablespoons olive oil, divided1 pound lean ground pork

1 onion, finely chopped

Sea salt and freshly ground black pepper to taste

3 garlic cloves, minced

1/2 teaspoon dried oregano

1/2 teaspoon minced fresh rosemary

1/2 cup dry red wine

1 (15-ounce) can fire-roasted diced tomatoes

1 cup reduced-sodium vegetable broth

2 large carrots, cut lengthwise into thin strips (use a vegetable peeler)

2 zucchini, cut lengthwise into thin strips (use a vegetable peeler)

4 to 5 fresh basil leaves, rolled tight, thinly sliced crosswise

1/4 cup shaved Parmesan for garnish

drt:

Heat oil in a large skillet over medium-high heat. Add pork and onion and season

with salt and pepper. Cook, stirring often, until onions are softened, about five

minutes. Add garlic, oregano and rosemary and cook, stirring often, for two to

three more minutes. Add red wine, stirring to combine, and scrape the bottom of

the skillet to remove any browned bits. Stir in tomatoes and vegetable broth and

bring to a boil. Reduce heat to medium-low and simmer while preparing the

vegetable strips. In a second large skillet, heat oil over medium-high heat. Add

carrots and zucchini and season with salt and pepper. Cook, stirring often, until

strips are softened and just lightly browned. Add vegetable strips to the pork

sauce and toss to coat. Serve warm, garnished with basil and Parmesan. You can

also let cool completely and freeze in microwave-safe, freezer-safe containers for

up to three months. Let thaw in the refrigerator, then reheat in the microwave.

HEALTHY

MOM Ti

P:

Loweryou

rfamilyss

odium

intakebyl

imitingpro

cessed

foodsand

usingfresh

herbs

andspices

forflavorin

stead

ofreach

ingforthe

saltshaker.


26/34

Zesty Italian-Style Tuna CasseroleYields: 2

2 (2.6 oz.) pouches StarKist Chunk Light Tuna, Low-

Sodium

cup small whole grain pasta

2 teaspoons olive oil

cup chopped onion

2 teaspoons minced garlic

cup sliced mushrooms

1 can (14.5 oz.) diced tomatoes with Italian seasonings,

no salt added

cup mozzarella cheese, part skim (plus additional 1 to 2

tablespoons for topping)

Red pepper flakes to taste

drt:

Preheat oven to 350 degrees F. Cook pasta according to

package directions, until just tender. Meanwhile, heat

olive oil in small skillet. Saut onion and garlic for about

five minutes, until softened. Add mushrooms and saut

an additional three-four minutes until softened. Mix in

tuna, tomatoes, red pepper flakes, pasta and cheese.

Spoon into two single serving casserole dishes and bake

in preheated oven for 10 minutes. Sprinkle with

additional cheese and bake another five minutes to

melt cheese.



27/34

Chicken Stir-Fry and Coconut RiceYields: 4

1 cup jasmine rice

1 (15-ounce) coconut milk

3/4 cup water

3 tablespoons finely grated orange zest,

divided


2 tablespoons sesame oil

1 pound boneless, skinless chicken

breasts, diced

2 carrots, thinly sliced crosswise

2 stalks celery, thinly sliced crosswise

2 cups broccoli florets

1 cup snow peas

2 cloves garlic, minced

2 tablespoons minced fresh ginger

3 tablespoons finely chopped fresh cilantro

drt:

In a medium pot over high heat, stir together rice, coconut milk, water and one

tablespoon orange zest. Season with a generous pinch of salt and a few grinds of pepper.

Bring to a boil, reduce heat to low and simmer for 25 minutes or until liquid is absorbed.

Stir a few times and set aside. Meanwhile, heat oil in a wok or large skillet over medium-

high heat. Add chicken and season with salt and pepper. Stir-fry chicken until it is just

cooked through. Use a slotted spoon to transfer to a plate and keep warm. Add carrots,

celery, broccoli and snow peas to the wok and stir-fry until carrots are just tender. Stir in

garlic and ginger and stir-fry for one minute. Add chicken (and juices from the plate) and

cilantro back to wok and stir-fry for one minute. Serve stir-fry over rice. Place leftovers in

individual-sized microwave-safe, freezer-safe containers and freeze for future meals.


Salmon Kale Curry

Yields: 4

1 pound boneless, skinless salmon fillet, cut into 1-inch cubes

Sea salt and freshly ground black pepper to taste1 tablespoon olive oil

1 onion, chopped

1 large bunch kale, stems and ribs trimmed, leaves coarsely chopped

1 large jalapeo, seeded, minced


2 tablespoons minced ginger root

1 tablespoon curry powder

1 (14-ounce) can coconut milk, shaken before opening

Finely grated zest and juice of 1 lime

2 tablespoons fish sauce or reduced-sodium soy sauce

1 tablespoon brown sugar

1 cup diced, seeded tomatoes

drt:

Season salmon with salt and pepper and set aside. Heat oil in a large pot over

medium heat, and cook onion until soft and translucent. Add kale and cook,

stirring often, until just wilted. Add jalapeno, garlic, ginger, and curry powder,

and cook, stirring frequently, for about one minute. Add coconut milk, lime juice,

fish or soy sauce, and brown sugar. Bring to a low simmer (do not boil). Add

salmon and tomatoes and return to a simmer. Reduce heat to low, cover and

simmer for five to seven minutes or until salmon is cooked through.

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28/34

Red Hot Chili

Yields: 8

1 tablespoon canola oil

1 pound extra lean ground beef

1 onion, minced

1 large red bell pepper, seeded, chopped

2 jalapenos, seeded, mincedSea salt and freshly ground black pepper to taste


2 (25-ounce) cans fire-roasted diced tomatoes

1 (15-ounce) can kidney beans, rinsed, drained

1 (15-ounce) can black beans, rinsed drained

2 tablespoons chili powder

1 tablespoon chipotle powder (optional)

1/2 cup finely chopped fresh cilantro

drt:

Heat oil in a stockpot over medium-high heat. Add beef,

onion, bell pepper and jalapenos. Season with salt and

pepper. Cook, stirring often, until beef is browned and

vegetables are softened. Stir in garlic and cook for one to

two minutes. Add remaining ingredients and stir to

combine. Bring to a low boil. Reduce heat to medium-lowand cover pot. Simmer for 20 to 30 minutes. Serve hot or

let cool completely and freeze in microwave-safe, freezer-

safe containers for up to three months. Let thaw in the

refrigerator and reheat in the microwave.




29/34

DessertNo need to pull a processed, high-sugar, calorie-loaded dessertout of a wrapper or carton when your familys sweet cravings

arise. Homemade desserts featuring whole grains and fresh

fruit are not only a healthier and nutrient-dense choice, they

are even more satisfying than store-bought junk foods.



30/34

The Healthy Moms Recipe Box Dessert

Oat-rageousDark ChocolateChip Cookies

Yields: 10

1 cup white whole wheat flour

1 cup oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda1/2 teaspoon sea salt

1/2 teaspoon ground cinnamon

Pinch of ground cloves

1 egg

1/2 cup unsweetened applesauce

1/3 cup honey

1 teaspoon pure vanilla extract

1/2 cup chopped high-quality dark chocolate

(85% cocoa or higher)

drt:

Preheat oven to 375 degrees F and linetwo large baking sheets with parchment

paper. In a large bowl, whisk together

flour, oats, baking powder, baking soda,

salt, cinnamon and cloves. In a small bowl,

whisk together egg, applesauce, honey

and vanilla. Add wet ingredients to dry

ingredients and blend just until combined.

Stir in dark chocolate. Drop by two-

teaspoonful portions onto prepared

baking sheets. Bake for 8 to 10 minutes,

rotating pans after four minutes, or until

lightly browned. Let cool on the baking

sheets for five minutes, then transfer to

wire racks to cool completely. Store

cookies in an air-tight container at room

temperature for up to five days.



31/34


Lime Custard

with BlackberriesYields: 6

6 egg yolks

2 teaspoons cold water

1/4 cup granulated sugar

1/4 teaspoon sea salt

Juice of 1 small lime

2 teaspoons finely grated lime zest

1/4 cup dry sherry

2 pints fresh blackberries

drt:In a double-boiler over low heat, whisk together egg

yolks and water until foamy and light.Whisk in sugar,

salt, lime juice, zest and sherry. Turn heat to medium-

high and continue to whisk mixture until it thickens

enough to coat the back of a wooden spoon. Spoon

into small dessert bowls and top with berries to serve

warm. You can also refrigerate covered with plastic

wrap and serve cold with berries on top.

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Roasted PineappleYields: 6

1 small fresh pineapple, peeled, cored, sliced

crosswise into rings

Juice of 1 lime


3/4 cup shredded, unsweetened toasted

coconut flakes

drt:

Preheat oven to 425 degrees F and spray a

large baking sheet with cooking spray. Toss

pineapple with lime juice and brown sugar.Lay pineapple slices in a single layer on

prepared baking sheet. Roast for 10 minutes.

Flip and roast for five more minutes or until

pineapple is lightly browned. Serve sprinkled

with coconut. Pineapple rings can be made up

to two days ahead and refrigerated until

ready to serve. Reheat on a baking sheet in

oven, then sprinkle with coconut.


32/34

Poached Pears with Ricotta

Yields: 4

1/2 cup honey

2 cups red wine

2 cinnamon sticks

2 whole cloves

Strips of zest from 1 orange

4 ripe but firm Anjou pears, peeled

1 cup skim ricotta cheese

drt:

In a medium saucepan over high heat, stir together

honey, wine, cinnamon, cloves and orange zest. Bring to

a boil then reduce heat to medium-low and simmer for

five minutes. Place pears in liquid and increase heat to

bring liquid back to a low boil. Let cook for three to four

minutes, spooning syrup over pears, until pears are just

tender (dont cook them to mush).Transfer pears to

serving plates in a pool of the syrup from the pan. Place a

1/4 cup scoop of ricotta alongside each pear.You can

make poached pears up to one day ahead but undercook

the pears slightly. Reheat syrup and pears in the pan over

medium-high heat.




33/34


Balsamic

Strawberrieswith ToastedAlmonds

Yields: 4

1/4 cup balsamic vinegar

2 tablespoons sugar, divided

1 tablespoon lemon juice

4 ounces Neufchatel, softened at room

temperature

1/4 cup low-fat honey-flavored Greek yogurt

1/2 teaspoon pure vanilla extract

2 pints strawberries, stemmed

1/4 cup sliced almonds

drt:

In a small saucepan over medium-high heat,

whisk together vinegar, one tablespoon

sugar and lemon juice. Bring to a boil and

cook for two to three minutes or until

reduced slightly and thickened. Set aside. In

a small bowl, whisk together Neufchatel,yogurt and vanilla. Set aside. Place

strawberries in a medium bowl and toss

with remaining sugar. Set aside. Place

almonds in a small skillet over medium-high

heat and toast almonds, shaking skillet

often, until they are just golden.

Immediately transfer to a small plate so

they dont burn. Divide strawberries into

four dessert bowls and top with a dollop of

yogurt mixture, drizzle with balsamic and

garnish with almonds.


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healthy moms kitchen

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