‘The Health Conscious Cook Book:

An Easy Guide to

Healthy Cooking and

Conscious Eating’

PREPARED BY: J. EDWARDS, S. MOHAMMED, W. MOOTOO, S. RAGBIR, A.

RAHAMAN, A. SINGH, V. SINGH

Table of Contents

Introduction 4

List of Abbreviations 5

Breakfast Meals

Green Fritters 7

Ready-To-Go Oats! 8

Cereal Sundae 9

Morning Pizza 10

Spanish Omelet 11

Main Courses

Curry Tuna Salad 13

Chicken Nuggets 14

Cream of Onion Soup 16

Pasta with Broccoli and Sweet Peppers 17

Tilapia Parmesan 18

Black Eyed Peas Pelau 20

Side Dishes

Homemade French Fries 22

Microwave Baked Potatoes 23

Potatoes with Peas 24

Mixed Veggies 25

Snacks

Strawberry Delight 27

Fruit Salad 28

Egg Free Cookies 29

Brownie in a Mug 30

Beverages

Strawberry Surprise Smoothie 32

Berry Banana Smoothie 33

Boost ‘er Up Smoothie 34

Flu Fighter Juice 35

Orange You Glad You Tried This Smoothie 35

Conclusion 36

4

Introduction In 2013, FAO ranked Trinidad and Tobago as the fifth fattest nation in the

world. In light of the recent WHO-FAO: Second International Conference

on Nutrition, we have created this cookbook in an attempt to reinforce the

overall purpose of the conference; to promote an overall healthier lifestyle

primarily through diet.

This book contains a number of quick, healthy and easy to make recipes which

can be utilized by many different groups of individuals, from university students

who may not have a great deal of time to prepare meals to the working class

who may be looking for an alternative, healthy diet. Virtually containing a meal

for any time of day, we hope this book may act as a catalyst in the pursuit of a

long and healthy life.

5

List of Abbreviations The following is a list of abbreviations of measurements commonly used in the

recipes contained in this book:

Tbsp. tablespoon

Oz. ounce

Tsp. teaspoon

Lb. pound

L. liter

F Fahrenheit

Breakfast Meals

They say breakfast is the most important

meal of the day, so here are some fun and

heathy ways to start off your day…

6

3 medium eggs

Green Fritters

85g broccoli florets, finely chopped

small pack parsley, roughly chopped

1 tbsp. gluten-free flour or rice flour

1 tbsp. canola oil, for frying

Broccoli is a rich source of Vitamin A (in

the form of beta‐carotene), vitamin K

and vitamin D. It is also a source of

dietary fiber.

Preparation:

1. Beat the eggs in a bowl, add the broccoli, and most of the parsley, and mix

together

2. Add the flour, mix again and season

3. Heat the oil in a non-stick frying pan

4. Pour a large serving spoon of the mixture in the pan, then add 2 more spoonful’s so

you have 3 fritters

5. Leave for 3-4 minutes on a medium heat until golden brown on one side and solid

enough to flip over, then flip over and leave until golden on the other side

6. Serve and enjoy

7

½ cup milk

½ mashed banana

¼ cup chopped nuts

1/3 cup rolled oats

Cinnamon (optional)

Ready-To-Go Oats!

Preparation:

1. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed),

¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container

2. By morning, the oats will be ready before you are!

*Can be heated in the microwave for 1-2 minutes to enjoy warm

8

1 ½ cup bran flakes

8 oz. low-fat milk

Cereal Sundae

¼ cup nuts/ fresh dried fruit (optional)

Preparation:

1. Add bran flakes to a bowl with 8 ounces of low-fat milk

2. Add nuts/ fresh dried fruits can be added to increase your fiber and vitamin intake

3. Serve and enjoy

* Milk can be substituted with fat-free yogurt to make the meal portable

9

Morning Pizza

2 slices whole wheat bread

Vegetable cheese

2 small tomatoes

1 tsp olive oil

Sea Salt (to taste)

Pepper (to taste)

Whole wheat bread is not

only a good source of fiber

but low in saturated fats and

cholesterol.

Preparation:

1. Take 2 slices of crusty whole wheat bread

2. Spread vegetable cheese and add tomatoes

3. Finish with 1 teaspoon of olive oil and salt and pepper to taste

4. Serve and enjoy

10

3 medium potatoes

3 eggs

1 onion

5 tbsp. olive oil

Sea salt (to taste)

Preparation:

Spanish Omelet

Sea salt is a natural and healthier

alternative to regular, iodized

salt. It naturally helps to build a

strong immune system, reduced

high cholesterol levels and

reduce the need for insulin by

helping to maintain proper sugar

levels in the body.

1. Wash, scrub and peel the potatoes, then chop into thin slices

2. Peel and chop the onion

3. Heat 3 tbsp. of the oil in a frying pan and fry the potatoes on a low flame

4. After turning the potatoes, add the onion and salt, stirring occasionally until golden

brown and tender

5. Beat the eggs in a deep bowl

6. Add the fried potatoes and onions to the eggs and mix well

7. Heat the remaining oil in a frying pan and pour the mixture into the pan when the

oil is warm, keep the flame on high to cook the egg

8. Reduce the flame to a minimum, carefully shake the pan to keep the omelet from

sticking

9. Turn the omelet over so it becomes golden brown on both sides

10.Serve and enjoy

*For added flavor, include any of your favourite ingredients such as bell peppers, tomatoes, etc.

11

Main Courses

Whether it’s lunch or dinner, these

quick, healthy recipes are sure to

please…

12

1 tsp dried onion

1 tbsp. lemon juice

Curry Tuna Salad

2 cans (6 ½ oz. each) water packed tuna, drained

1 can (8 oz.) sliced, water chestnuts, drained

¼ cup reduced calorie mayonnaise

2 tsp soy sauce

1 tsp curry

Lettuce

Preparation:

1. Mix onion with lemon juice

2. Mix tuna and water chestnuts

Tuna contains an abundance of

vitamins and minerals, such as

vitamin B12, vitamin D, vitamin K,

niacin and phosphorus.

Additionally, tuna is a rich source

of protein but very low in

saturated fats.

3. Make dressing with mayonnaise, onion, lemon juice, soy sauce and curry

4. Mix dressing with tuna and chestnuts

5. Serve on a bed of lettuce and enjoy

13

Chicken Nuggets

1 lb. boneless, skinless chicken breasts

½ cup Panko breadcrumbs (or recipe for homemade breadcrumbs)

3 eggs

Sea Salt (to taste)

Black pepper (to taste)

Preparation:

1. Crack 3 eggs into a bowl and beat well

2. Cut chicken breasts into smaller “nugget-sized” pieces

3. Season chicken breasts with salt and black pepper

4. Dip “nugget-sized” pieces of chicken breast into the eggs

5. Coat chicken nuggets in breadcrumbs

Microwave Method:

Spray a non-stick coating on a baking dish and arrange pieces so that they are

not touching.

Cover with wax paper.

Cook on high for 6-8 minutes or until chicken is tender, flipping chicken twice

during cooking time.

Serve and enjoy

14

Conventional Oven:

Preheat oven to 425⁰F

Spray a baking sheet with a non-stick coating and arrange pieces so that they are

not touching.

Bake for 12-14 minutes or until golden brown.

Serve and enjoy

15

Cream of Onion Soup

1 lb. of onions

3 tbsp. tomato sauce

1 L of water

3 tbsp. olive oil

Sea salt (to taste)

Onions are not only high in

vitamin C and a good source of

fiber but are also cholesterol,

sodium and fat free.

Preparation:

1. Peel and chop onion

2. Heat water in a pot

3. Once water is boiling, add onions, salt and oil, and boil for 15 minutes

4. Blend water and onion in a blender

5. Add tomato sauce and boil for an additional 5 minutes

6. Serve hot and enjoy

16

Pasta with Broccoli and Sweet Peppers

300g of whole wheat pasta (e.g. Penne pasta, spaghetti, bowties)

3 tbsp. olive oil

3 cloves of garlic

2 red sweet peppers

2 ½ cups broccoli florets

1 tsp paprika

Sea salt (to taste)

Black pepper (to taste)

Sweet peppers are low in

saturated fat, cholesterol and

sodium. They are also a good

source of vitamins such as vitamin

A, vitamin B6, vitamin C and

vitamin K.

Preparation:

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

2. Dice the 3 cloves of garlic

3. Cut sweet peppers in half, remove the seeds, then thinly slice

4. Heat oil in a large pan

5. Add garlic and sweet peppers to pan and sauté for about 1 minute

6. Chop broccoli and add to the pan, then sauté for an additional 5 minutes

7. Remove pan from heat and add the sautéed ingredients to the cooked pasta

8. Add salt, pepper and paprika and toss to mix well, then serve and enjoy

17

1-2 tbsp. coconut oil

4 tilapia fillets

Tilapia Parmesan

½ cup Panko breadcrumbs

¼ cup whole wheat flour

2 eggs

¼ cup + 2 tbsp. low-fat Parmesan cheese

½ tsp sea salt

½ tsp black pepper

1 tsp garlic powder

1 cup marinara sauce

½ cup shredded low-fat mozzarella cheese

Preparation:

1. Heat coconut oil in a large pan over medium heat

2. In a shallow dish, combine breadcrumbs, flour, ¼ cup parmesan cheese, salt,

pepper and garlic powder

3. In a bowl, beat 2 eggs

4. Dip the fillets into egg mixture, then coat both sides in the breadcrumb mixture and

set the coated fillet on a plate

5. Repeat with the remaining fillets

6. Place all the fillets into the pan and cook on each side for 3-5 minutes or until

golden brown

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Tilapia is a fish that is not only a very good source of protein but also niacin, phosphorus and vitamin B 12. It is also low in sodium.

7. Spoon 2-3 tbsp. of marinara sauce on top of each of the cooked fish and top with

the remaining parmesan and mozzarella cheese

8. Remove from heat and cover with a lid to melt the cheese 9. Serve and enjoy

*Can be served with your favourite sides such as pasta, rice, potatoes, etc.

19

Black Eyed Peas Pelau

1 lb. black eyed peas (soaked overnight)

2 ½ cups brown rice

1 ½ lbs. seasoned chicken breasts

2 tsp brown sugar

2 tsp olive oil

1 celery stalk

1 carrot

Sea salt (to taste)

2 pimento peppers

3 tsp powdered coconut milk

Water

Black eyed peas have a high

fiber content and therefore

are digested slowly, and

keep you feeling full longer.

Preparation:

1. Boil the soaked peas for 15-20 minutes, remove from heat and set aside

2. Heat oil in a pot and add sugar

3. When the sugar begins to bubble and turns golden brown, add chicken

4. Stir to coat evenly, cook for 5 minutes

5. Chop celery, carrot and pimento peppers

6. Add peas, rice, celery, carrot, pimentos and salt to pot and stir

7. Add coconut milk and 2 cups of water to pot

8. Simmer over a low flame, stirring occasionally, until rice is cooked (water may be

added if necessary until rice is cooked thoroughly) then serve and enjoy.

20

Side Dishes

No meal is complete without the

perfect side, try some of these simple

crowd pleasers…

21

Homemade French Fries

4 medium potatoes

1 tbsp. olive oil or canola oil

Sea Salt (optional)

Black pepper (optional)

Preparation:

1. Preheat oven to 475⁰F

2. Scrub potatoes but do not peel

3. Cut potatoes into ½ inch slices or strips

4. Spray baking sheet with a non-stick cooking spray, arrange potatoes in a single

layer

5. Bake for 30 minutes or until golden brown, turning every 10 minutes

6. Sprinkle with salt and black pepper, then serve and enjoy

22

Microwave Baked Potatoes

4 medium potatoes

Preparation:

1. Scrub potatoes

2. Using a fork, prick each potato 3-4 times

3. Arrange potatoes in a circle on a paper towel in the microwave, at least 1 inch

apart

4. Cook on high for 10-13 minutes, turning over and rotating halfway through cooking

time

5. Wrap in a towel and let stand 5-10 minutes to complete cooking, then serve and

enjoy

23

3 medium potatoes

2 ¼ cups of peas

2 onions

2 cloves of garlic

Potato with Peas

1 L unsalted, vegetable broth

Parsley

5 tbsp. olive oil

Sea salt

Preparation:

1. Scrub and peel the potatoes then cut into thin slices

2. Chop onions into halves then very thin slices

3. Chop the garlic

4. Chop the parsley

5. Heat the olive oil in a pot and sauté the onion and garlic

6. Add the potatoes and sauté for an additional 5 minutes

7. Add boiling vegetable broth until potatoes are covered

8. Add salt to taste

9. Boil for 15-20 minutes, potatoes should be tender and with some broth

10.Add the peas and parsley, 10 minutes before turning off the heat

11.Serve and enjoy

*Instead of sautéing the ingredients, they may be added raw to the boiling vegetable broth

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Mixed Veggies

1 carrot, sliced in circle (about ¼” thick)

3 celery stalks, chopped diagonally

2 sweet peppers (red and green), cut into strips

1 tsp sea salt

1 tsp black pepper

1 small cabbage, roughly chopped into large pieces

1 small cauliflower, chopped

1 christophene, slice like carrot above

1 tbsp. corn starch

1 onion, sliced

2-3 tsp vegetable oil

1 tsp vegetable seasoning

1 tsp sugar

3 tbsp. water

Carrots are a good source of

Thiamin, Niacin, Vitamin B6,

Folate and Manganese, and a

very good source of Dietary

Fiber, Vitamin A, Vitamin C,

Vitamin K and Potassium.

Preparation:

1. Add cabbage, cauliflower, carrot and christophene to a pot of boiling water for

about 7 minutes, then immediately rinse in cold water and drain

2. Heat oil in a pot

3. Add all vegetables, vegetable seasoning and cornstarch mixed with water and cook

for about 1 minute, remove from heat, then serve and enjoy

25

Snacks Yes there’s a healthy yet delicious way to

satisfy your sweet tooth, but don’t just take

our word for it, try these yummy snacks and see

for yourselves…

26

Strawberry Delight

12 strawberries

½ cup shelled walnuts (or any type of nut)

2 tbsp. honey

1 tbsp. shelled sunflower seeds

Preparation:

1. Chop the nuts and grind the sunflower seeds

2. Wash the strawberries, remove the leaves and cut into halves

3. Combine strawberries with the sunflower seeds, honey and nuts

4. Serve cold and enjoy

*To achieve a creamier snack, add low-fat plain or strawberry yogurt

*Sunflower seeds can be substituted with pine nuts, pumpkin seeds or other nuts such as

almonds or peanuts

27

2 pears

2 bananas

2 apples

2 oranges

2 peaches (optional)

4 slices of pineapple

6-8 strawberries

Fruit Salad

Preparation:

1. Squeeze the oranges and reserve the juice

2. Wash, peel and chop the remaining fruits

3. Place the chopped fruit into a large bowl and add orange juice

4. Serve cold and enjoy

28

Egg Free Cookies

12 oz. self-rising flour

8 oz. soft margarine

8 oz. granulated sugar (slightly grind in a blender for smaller sugar particles)

2 oz. dark chocolate chips

Preparation:

1. Preheat oven to 180⁰F

2. In a large bowl, mix together the ingredients, using your hands to knead dough

(the dough should not be crumbly, if so, add a little more margarine)

3. Take balls of dough and squeeze lightly to form circles, about 1 ½ cm thick

4. Place on a greased baking sheet

5. Bake for 15 minutes

6. Cool cookies, then serve and enjoy with a glass of skimmed milk

*2 oz. of chocolate chips can be substituted using any of your favorite ingredients such as

raisins, milk chocolate chips, nuts, etc.

29

Brownie in a Mug

2 tbsp. melted butter

2 tbsp. water

¼ tsp vanilla extract

1 pinch of salt

4 tbsp. granulated brown sugar

2 tbsp. unsweetened cocoa powder

4 tbsp. all-purpose flour

Unsweetened cocoa powder

contains iron, manganese,

magnesium and zinc. The

powder also provides a

modest source of choline, a

nutrient that aids in nerve

communication within your

brain.

Preparation:

1. Whisk together water, butter, vanilla extract and salt

2. Add cocoa powder and whisk well

3. Add sugar and whisk well

4. Add flour and whisk well

5. Pour into a 12 oz. microwaveable coffee mug, and microwave for about 60-90

seconds (center should be slightly molten, be careful not to overcook)

6. Serve warm and enjoy

30

Beverages

Trying to add more fruits to your diet? Well

here’s some of our favourite, quick and easy

combinations you are sure to enjoy…

31

Strawberry Surprise Smoothie

6-8 strawberries (approx. 1 cup)

1 apple

4 tbsp. of papaya

Handful of grapes (optional)

4 oz. of orange juice

Fresh, ripe papaya is one of the fruits with the

highest vitamin‐C content. It is also an excellent

source of Vitamin‐A and flavonoids such as β‐

carotene. Papaya fruit is also rich in many essential

B‐complex vitamins such as Folic acid, pyridoxine

(vitamin B‐6), riboflavin, and thiamin (vitamin B‐1).

Preparation:

1. Wash strawberries, remove the stem and leaves and cut into halves

2. Wash apple, cut into 4-8 pieces, remove core, stem and seeds

3. Cut papaya into half, remove seeds then scoop out 4 tbsp. of the fruit

4. Wash grapes, remove seeds and cut into halves

5. Add 4 oz. of orange juice

6. Combine ingredients, blend together until smooth, then serve and enjoy

(If necessary, add more juice to obtain preferred consistency of the drink)

*For an added twist, substitute the orange juice with 4 oz. of low fat, skim milk or

almond milk.

32

Berry Banana Smoothie

1 ripe banana

6-8 strawberries (approx. 1 cup)

6-8 oz. low fat, skim milk or almond milk

2 tbsp. honey (optional)

Preparation:

1. Peel banana and cut into 2-4 pieces

Almond milk is a suitable, lactose‐free

substitute. There is no cholesterol or

saturated fat in almond milk. It is also

low in sodium and high in healthy fats

(such as omega fatty acids, typically

found in fish), which helps to prevent

high blood pressure and heart disease.

2. Wash strawberries, remove the stem and leaves and cut into halves

3. Combine ingredients, blend together until smooth, then serve and enjoy

33

2 oranges

Slice of pineapple

1 lime

1 apple

Boost ‘er Up Smoothie

Preparation:

1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)

2. Cut the lime into half, and squeeze the juice into a glass (remove the seeds)

3. Wash apple, cut into 4-8 pieces, remove core, stem and seeds

4. Combine apple and slice of pineapple in a blender

5. Add the orange and lime juice to the blender, blend together until smooth, then

serve and enjoy

34

Lime is a good source of

phytonutrients (natural

chemicals found in plants),

vitamin C, iron, calcium

and contains dietary fiber.

1-2 oranges

1 grapefruit

Preparation:

Flu Fighter Juice

1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)

2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds)

3. Combine juices, stir thoroughly, then serve and enjoy

(If the drink is too concentrated, add water to obtain preferred dilution and enjoy)

Orange You Glad You Tried This Smoothie

1 orange

1 slice of pineapple

1 grapefruit

Preparation:

Grapefruit contains vitamin C, vitamin A, calcium and

magnesium, as well as small amounts of vitamin E, thiamin,

riboflavin, niacin, folate, pantothenic acid, potassium,

phosphorus, manganese, zinc and copper. They also pack a

powerful antioxidant punch with lycopene and beta‐carotene

along with the phytonutrients limonoids and naringenin.

1. Cut the oranges into halves, and squeeze the juice into a glass (remove the seeds)

2. Cut the grapefruit into half, and squeeze the juice into a glass (remove the seeds)

3. Combine juices with slice of pineapple, blend together until smooth, then serve and

enjoy

(If the drink is too concentrated, add water to obtain preferred dilution and enjoy) 35

Conclusion

At this point we’d like to thank you for taking the time to try the recipes in this cookbook.

Now, we would like you to kindly log on to:

https://www.facebook.com/HealthyCookingConsciousEating to fill out a brief follow-up

survey and review of this cookbook.

We do hope you continue to utilize this cookbook as you endeavor to eat healthier.

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