GOOD HONEST FOOD
GOOD HONEST FOOD We live in a world filled with unhealthy, highly processed food. It can be extremely difficult to break the cycle of bad eating habits. We fail to t realize the long-term effect these choices will have on our bodies. Processed and fast foods have damaging effects on the structure and function of the body; they are high in sugar and fructose corn syrup, leading to weight gain, heart disease, diabetes, obesity, and cancer. What is most scary about processed food is the addictive nature of them. Eating unhealthy food on a regular basis leads to adverse changes in brain chemistry. This results in addictive behavior, but here is the thing, healthy foods can be addictive too! If you begin eating healthier foods on a regular basis, your body will not want to go back. Changing your eating habits takes time. Making gradual changes in your every day meals and steering clear of the fast foods will start you on a journey to a healthier and happier lifestyle. Eating healthier doesn’t mean boring salads for every meal. I decided to create this book to prove healthy foods can be extremely tasty This book is full of some of my favorite recipes that are quick, easy, and affordable. Take the plunge and start your journey to healthier eating. You won’t regret it.
Written and Photographed by Molly Bumpous Recipes Prepared by Molly Bumpous and Anne Bumpous
GOOD HONEST FOOD
PANCAKES
BANANA PANCAKES Bananas are one of my favorites fruits. They have a delicious flavor, and are full
serves 2
of essential nutrients that can enhance your health. In baking, you can substitute
calories per serving 210
bananas for many ingredients including, oils, butter, eggs, and sugar. A cup of oil or
calories from fat 75
butter adds up to about 1,800 calories and about 200 grams of fat. Bananas, on the
total fat 8.4 g
other hand, contain about 200 calories per cup, and almost no fat at all. Some oils
total carbohydrates 27.9 g
aren’t necessarily bad, but if you are looking to lower your fat intake, replacing oil with
dietary fiber 2.9 g
bananas is a great option for many recipes.
sugars 8.3 g protein 8.0 g
1 large egg 1 spoonful of natural peanut butter or almond butter
-- blend all ingredients in a food processor or blender
1 scoop of flour
-- heat a large skillet just above medium heat and add just enough oil to lightly coat the pan
1 ripe banana
-- pour batter into skillet
dash of cinnamon
-- flip after 1-2 minutes -- serve warm
ALMOND FLOUR PANCAKES serves 3
Almond flour is a staple ingredient in my pantry. It is high in protein and low in carbohydrate
calories per serving 280
and sugar. Nut flours, unlike white or wheat flours, have a large amount of vitamins and
calories from fat 230
minerals that can help fuel you throughout the day. Compared to other nut flours, almond
total fat 25.4 g
flour has the greatest amount of calcium and can lower cholesterol. Most of all, it provides
total carbohydrates 8.0 g
a moist and flavorful taste and taste to many recipes.
dietary fiber 3.1 g sugars 3.0 g protein 8.6 g
13/4 cups of bob’s red mill almond flour or homemade almond flour 1 tsp of baking powder 1/4 tsp of salt 2 eggs lightly beaten 1 tsp of pure vanilla extract 3/4 cup of almond milk
-- in a mixing bowl, whisk eggs -- mix in almond milk and vanilla extract -- add the remaining ingredients and mix until smooth. -- heat a large skillet just above medium heat and lightly coat the pan with oil -- pour batter into skillet -- flip after 3-4 minutes -- serve warm
VEGAN PUMPKIN PANCAKES A vegan diet excludes animal by-products. I am personally not vegan, but I try to be
serves 4-5
careful in where I buy my animal by- products. Unfortunately in the US, the majority
calories per serving 170
of animal by-products come from factory farms. These farms are extremely inhumane
calories from fat 31
in the treatment of animals, and in the products they produce. Products coming out
total fat 3.4 g
of factory farms can contain drug-resistant bacteria, E. coli, salmonella, and many
total carbohydrates 31.1 g
other harmful bacteria that can lead to serious health problems. I encourage you to
dietary fiber 3.5 g
research where you are buying your animal by-products, not only for the sake of the
sugars 9.2 g
animals, but also for your health.
protein 3.1 gW protein 8.0 g
3/4 cup of unsweetened vanilla almond milk + 1 tbs lemon juice or white vinegar 1/2 cup of packed pumpkin puree 1 tbs of Earth Balance butter melted ½ tsp of pure vanilla extract 3 tbs of brown sugar 1 tbs of maple syrup 1 tsp of baking powder ½ tsp of baking soda pinch of salt 1 tsp of pumpkin pie spice 1/4 tsp of cinnamon 1 cup of whole wheat pastry flour
-- heat large skillet on medium to medium-low -- combine 3/4 cup milk and lemon juice in a large bowl and let rest for 5 minutes to curdle -- add melted Earth Balance, maple syrup, pumpkin, maple syrup, brown sugar, vanilla extract and whisk to combine -- next add flour, baking soda, baking powder, salt and spices to a sifter and sift over the wet ingredients -- if the batter appears too thin, add a bit more flour, if too thick add a splash of almond milk -- let batter rest for 5-10 minutes. -- butter or spray your pan with cooking spray and pour batter onto the pan in small circles -- flip when bubbles appear in the middle and the edges turn slightly dry -- cook for 1-3 minutes more on the other side -- serve warm
TOASTED COCONUT PANCAKES serves 4-5
Coconut products are often looked at with caution because of the fat content, but did you
calories per serving 285
know that some fats are good for you? Coconuts contain saturated fats that actually may
calories from fat 202
help you slim down. Unlike other fatty products, coconuts can speed up your metabolism,
total fat 22.5 g
turning the fat into energy, instead of storing it in your body. Coconut products also lower
total carbohydrates 14.2 g
cholesterol, improve digestion, aid to weight loss, fight infection, and much more!
dietary fiber 6.7 g sugars 5.6 g protein 9.0 g
1 tsp of vanilla
-- in a medium bowl, combine the eggs, coconut milk, vanilla, coconut butter, and sweetener (if liquid)
2 tbs of toasted coconut butter, melted
-- in a separate bowl, combine sweetener (unless it’s liquid), coconut flour, and baking soda
2 tbs of equivalent sweetener of choice
-- add the wet mixture to the dry and stir
1/2 cup of coconut flour
-- allow the mixture to thicken
1 tsp of baking soda
-- with pan on medium heat, oil pan then pour 1/4 cup of batter
4 large eggs 1 cup of coconut milk
-- flatten to desired size -- cook for 3-4 minutes or until golden brown -- flip pancake over and cook for an additional 2-3 minutes -- serve warm
EGGS
AVOCADO AND EGG TOAST Beginning the day with a protein rich breakfast improves brain function and charges
serves 2
the body with important nutrients. It provides energy, making it easy to stay awake
calories per serving 300
and alert throughout the day. This recipe not only has a substantial amount of protein
calories from fat 176
from the eggs, but also essential fatty acids from the avocado. Try replacing that
total fat 19.5 g
processed sugary cereal with this delicious recipe. This toast will keep you from
total carbohydrates 20.6 g
snacking and potentially aid to weight loss!
dietary fiber 6.7 g sugars 3.5 g
1 ripe avocado
-- toast multi grain bread
1 tsp of lemon juice
-- cut the avocado in half lengthwise and twist to separate
salt and pepper to taste
-- remove and discard the pit
2 eggs cooked sunny side up or fried
-- scoop out avocado and add to a small bowl
2 pieces of multi grain bread
-- mash with a fork
sliced tomato (optional)
-- stir in the lemon juice.
shredded cheddar cheese (optional)
-- cook your eggs -- spread avocado on your toast -- top each piece of toast with an egg -- sprinkle with sea salt and fresh ground pepper -- add any additional toppings
protein 12.1 g
BELL PEPPER FRIED EGG serves 2
Lets get rid of the bread all together! This yummy egg recipe is full of protein, and low in
calories per serving 252
carbohydrates. Eliminating heavy carbohydrates, like bread, is a great way to jump start
calories from fat 177
weight loss, leading to a healthier lifestyle. Bell peppers provide a nutrient rich flavor that
total fat 19.7 g
will spice up your morning, and keep your body feeling full!
total carbohydrates 8.0 g dietary fiber 4.2 g sugars 3.4 g protein 12.5 g
4 eggs 1 red bell pepper 1/2 medium avocado 1 tsp of olive oil dash of 1/2 salt and pepper
-- heat olive oil in skillet on medium heat -- slice bell pepper and place four 3/4 inch thick pepper rings in skillet -- flip the rings a few times so that they cook evenly -- crack an egg into the center of each ring -- cook until the white is just firm (about 1 to 2 minutes) -- serve each with 1/4 avocado, thinly sliced -- if you like, you can serve over slice of whole grain bread
MICROWAVE EGG BREAKFAST BOWL In a hurry? We all know the feeling of rushing around in the morning because we
serves 1
hit that snooze button too many times. We seldom have time to prepare a healthy
calories per serving 212
breakfast. This recipe is super fast and easy, providing a healthy starts to your day.
calories from fat 111
It contains protein and vegetables, and you can even prepare this mixture the night
total fat 12.3 g
before. Throw it in a bowl in the morning, and there you go, a healthy alternative to
total carbohydrates 15.7 g
the usual Pop Tart.
dietary fiber 4.7 g sugars 10.1 g
1 egg
-- coat 8 oz bowl with olive oil
1 tbs of water
-- add egg, water, spinach and mushrooms
2 tbs of thinly-sliced baby spinach 2 tbs of chopped mushrooms shredded mozzarella cheese sliced grape or cherry tomatoes 1 tsp of olive oil
-- beat until blended -- microwave on high 30 seconds -- stir and microwave again until egg is almost set (30 to 45 seconds) -- top with cheese and tomatoes
protein 13.2 g
ON THE GO
APPLE BLUEBERRY FLAX SMOOTHIE This tasty smoothie is full of nutritious ingredients. Flaxseed is perfect to throw into
serves 1
many recipes. It contains omega-3 essential fatty acids and is high in fiber. Flaxseed
calories per serving 240
helps protect your body against breast , prostate , and colon cancer. It can also help
calories from fat 40
with inflammation, and hot flashes. You can add flax seed to oatmeal, smoothies,
total fat 4.7 g
soup, yogurt, and more.
total carbohydrates 33.7 g dietary fiber 5.5 g
1/2 cup of fresh or frozen blueberries
-- combine all ingredients in a blender
4 oz of plain greek yogurt
-- serve immediately or store in freezer
1/2 cup of 100 % apple juice 2 tbs of ground flaxseed
sugars 26.1 g protein 15.2 g
BANANA OAT GREEK YOGURT MUFFINS serves 12
Bakery and store bought muffins contain about 500 calories. These muffins are usually
calories per serving 115
packed with preservatives to increase their shelf life, and are full of processed sugars
calories from fat 27
and fats. This muffin recipe has fewer calories than any store bought muffin. The sugar
total fat 3.0 g
content comes from a natural source (bananas) and the fat content is low. Greek yogurt
total carbohydrates 18.0 g
and oats form the base of the muffins and are a healthy alternative to white flour and oil.
dietary fiber 2.0 g
You can substitute oats for flour in many baking recipes. It cutbacks calories and provides
sugars 5.8 g
a delicious taste and texture.
protein 5.2 g 1 cup of plain Greek yogurt 2 ripe bananas 2 eggs 2 cups of rolled oats (old fashioned or quick) 1/4 cup ofbrown sugar (not pictured; can eliminate if desired) 1½ tsp of baking powder ½ tsp of baking soda ½ cup of chocolate chips, mini or regular
-- preheat oven to 400 degrees and prepare a muffin pan by spraying with cooking spray or lining them with paper liners -- add all ingredients except for chocolate chips to a blender or food processor and process on high until oats are broken down and batter is smooth and creamy -- stir in chocolate chips -- pour batter into prepared muffin pan, filling each liner until it is about ¾ full (optional: sprinkle a few chocolate chips over the top of each muffin) -- bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean -- allow muffins to cool in pan for 10 minutes before removing -- store in an airtight container for up to a week
BREAKFAST ENERGY WRAP This breakfast wrap is a deliciously healthy option for a quick breakfast. It is loaded
serves 1
with protein from peanut butter as well as natural sugars from the nuts and berries.
calories per serving 154
It’s often thought that eating healthier requires more time and money. That couldn’t be
calories from fat 82
more wrong. I bet half of these these ingredients in your pantry right now! This recipe
total fat 9.1 g
only takes a minute to make. Next time you are thinking about going through the drive
total carbohydrates 15.9 g
through to get a breakfast burrito, why not make this tasty wrap instead?
dietary fiber 2.8 g sugars 3.7 g
1 whole grain tortilla
-- spread peanut butter on tortilla
2 tbs of peanut butter or almond butter
-- top with banana slices, berries, nuts and cinnamon
1 small banana, sliced
-- drizzle agave syrup over all ingredients
1 handful of berries (blueberries, raspberries, etc.) sliced almonds or crushed walnuts ground cinnamon agave syrup or honey
-- roll up into wrap
protein 4.2 g
4 INGREDIENT BREAKFAST COOKIES serves 3
These cookies are so easy. They only have four ingredients, which is far fewer than any
calories per serving 160
prepackaged breakfast cookies or bars. It is important to always read the ingredient labels
calories from fat 14
on anything you buy. Any packaged foods exceeding five ingredients are usually filled with
total fat 1.5 g
highly processed components and artificial flavorings. You can store these cookies in an
total carbohydrates 34.7 g
airtight container and have a healthy breakfast alternative for the whole week!
dietary fiber 5.0 g sugars 10.4 g protein 3.8 g
他 cup of plain quick cooking oats
-- preheat oven to 350 degrees
2 very ripe bananas
-- coat a cookie sheet with nonstick cooking spray
1 tsp of cinnamon 2 tsp of sweetener (truvia)
-- in a small bowl, mix oats, mashed bananas, cinnamon and sweetener -- using a spoon, scoop small amounts of oatmeal mixture onto cookie sheet to form bite size cookies -- bake in oven for 10-12 minutes until cookies are golden brown -- Serve immediately or store in an air-tight container.
SALAD
CHINESE SESAME CHICKEN SALAD Salads are what dieters turn to when they are trying to slim down. Salads have a bad
serves 5-6
reputation for being boring and tasteless. This recipe here proves that salads can be
calories per serving 250
nutritious and delicious! Adding lean protein, like chicken and nuts, is a wonderful
calories from fat 153
way to make your salad into a meal. Nuts provide that crunch we all love without
total fat 17.0 g
adding heavy carbohydrates. Cabbage is also a tasty alternative to lettuce, providing
total carbohydrates 13.4 g
fresh flavor.
dietary fiber 4.9 g sugars 4.7 g
2 tbs of lemon juice 2 tsp of soy sauce
-- in small bowl stir together lemon juice, soy sauce, and hot sauce
½ tsp of hot sauce
-- add chicken and flip to coat evenly
2 boneless skinless chicken breasts
-- allow to marinade for at least 5 minutes
1 head of napa cabbage
-- spray medium skillet with cooking spray
1 cup of chopped sugar snap peas
-- heat over medium high heat
1 large carrot, sliced thin diagonally ¼ cup of cashew pieces 1 avocado, sliced or diced 2 tbs of toasted sesame oil 3 tbs of seasoned rice vinegar ¼ tsp of garlic powder ½ tsp of sugar 1 tsp of toasted sesame seeds
-- add chicken breast and cook about 7 minutes per side until cooked through and remove to cutting board. -- in small container with tight fitting lid, add sesame oil, vinegar, soy sauce, garlic powder, sugar, and sesame seeds -- cover tightly and shake well to set aside -- in large salad bowl, add cabbage, snap peas, carrots and cashews -- shred chicken and add to salad bowl -- add dressing over the salad and toss well -- add avocado slices or cubes over the top of the salad
protein 4.2 g
MEXICAN CHOPPED SALAD serves 5-6
I love loading on the vegetables in my salads. Vegetables contain almost no calories, and
calories per serving 410
are filled with nutrients. They can reduce the risk of heart disease and may protect against
calories from fat 109
certain types of cancer. Adding beans to your salad is a great way to get your protein in
total fat 12 g
as well as fiber and other essential vitamins and minerals!
total carbohydrates 70.6 g dietary fiber 13.3 g sugars 15.9 g
¼ cup of lime juice
protein 16.3 g
2 tbs of honey
-- for the dressing combine lime juice, honey, cumin garlic and pepper
½ tsp of cumin
-- stir to combine
1 garlic clove
-- add the oils stirring continuously with a fork
½ tsp of salt 2 tbs of canola oil
-- taste and add more salt and pepper if needed
2 tbs of extra virgin olive oil
-- combine salad ingredients in large bowl
1 head romaine lettuce
-- stir to combine
1 bell pepper
-- add dressing and stir to coat all ingredients
1 medium zucchini 4 tomatoes 1½ cups of canned black beans 2 cans of corn ½ cup of chopped cilantro (not pictured)
-- garnish with cilantro leaves -- serve with tortilla strips
CUCUMBER AVOCADO, AND FETA SALAD Needa perfect appetizer for your next party? This recipe is one that everyone will love.
serves 5-6
The flavors from the fresh dill provide a decadent tang that goes perfectly with the
calories per serving 245
avocado and cucumber. There are no added calories from fatty dressings because
calories from fat 200
this salad is great on its own. Salad dressings can add up to 200 calories to your
total fat 22.5 g
salad! Sprinkle a little feta on top of this one, and voilĂ , a healthy, tasty salad guests
total carbohydrates 11.9 g
will enjoy.
dietary fiber 7.8 g sugars 1.5 g
1 large, seedless cucumber
-- combine all ingredients
3 large avocados
-- toss is large salad bowl
juice of 1 lemon 1/2 cup of crumbled feta cheese 1 tbs of finely chopped fresh dill salt and black pepper to taste
-- serve immediately
protein 3.5 g
GREEK CHOPPED SALAD serves 5-6
This Greek salad is a delicious recipe all year around. The red wine vinegar and olive oil
calories per serving 186
is a great low calorie option for dressing. Red wine vinegar contains no fat and very few
calories from fat 96
calories. It has several key vitamins and minerals like iron, potassium and vitamin C. It can
total fat 10.7 g
help reduce the risk of cancer and cell damage. The flavor of the red wine vinegar mixed
total carbohydrates 19.9 g
with olive oil and oregano is a crisp, delightful contrast.
dietary fiber 4.2 g sugars 6.7 g protein 5.5 g
1 cucumber
-- make the dressing in small bowl
4 ripe roma tomatoes
-- whisk to combine and set aside
1 large red bell pepper 1 small onion 15 oz can of garbanzo beans, rinsed and drained 3 tbs of red wine vinegar 1/4 cup of olive oil 2 tsp of oregano 1/4 tsp of salt
-- dice the cucumber, onion, bell pepper and tomatoes (removing any excess liquid from tomatoes) -- put vegetables and garbanzo beans in a large bowl -- add dressing and toss to combine -- serve immediately or refrigerate for at least an hour to let flavors combine -- some dressing will settle on the bottom, so stir before serving
SANDWICHES
APPLE SNACK SANDWICH An apple a day keeps the doctor away! You know the phrase. Apples are a nutritious
serves 1
fruit, containing nutrients that lower blood pressure and glucose levels. They support
calories per serving 380
strong bones and a healthy brain. The vitamin C in apples boosts immunity, which
calories from fat 195
can help you maintain good health. This apple sandwich is a great snack for anytime
total fat 22.2 g
of day, filling you with protein, fiber and vitamins, giving that boost energy to fuel your
total carbohydrates 40.2 g
body. It is an easy recipe for all ages.
dietary fiber 5.5 g sugars 29.9 g
2 tbs of peanut butter 1 apple 1 tbs of peanuts 2 tbs of raisins 1 tsp of chocolate chips
-- clean apple and slice in half horizontally -- slice enough off the top and bottom to remove stem and root -- smear 1 tablespoon peanut butter onto bottom slice of the apple -- sprinkle peanuts, raisins, and chocolate chips onto apple -- smear the rest of the peanut butter onto the other slice of the apple and place it on top of the bottom slice -- add more toppings if desired
protein 11.4 g
CHICKEN SALAD SANDWICH serves 8
Everyone loves a good chicken salad, but most contain a large amount of mayonnaise.
calories per serving 133
Mayonnaise is one of those staple ingredients everyone has in their pantry. It is okay to
calories from fat 51
eat sometimes, but reducing your intake as much as possible can be beneficial. One
total fat 5.7 g
tablespoon of mayonnaise contains about 10 grams of fat. This recipe cuts the mayonnaise
total carbohydrates 6.9 g
content in half by substituting plain Greek yogurt. It is a delicious low fat alternative to the
dietary fiber 1.1 g
standard chicken salad. You can even eliminate the mayonnaise all together and use only
sugars 2.5 g
Greek yogurt for a lighter sandwich.
protein 13.7 g *excludes bread*
4 boneless and skinless chicken breasts 1/2 cup of plain greek yogurt 1/2 cup of mayonnaise 1/2 cup of dried cranberries 11/2 cups of celery small diced 11/2 cups of carrots small diced salt and pepper to taste multi-grain bread
-- bring a pot of water to a boil -- add chicken breasts and boil for 20 minutes or until fully cooked -- remove chicken from boiling water and cool completely in refrigerator -- after the chicken has completely cooled cut the breasts into large chunks -- mix with the yogurt, mayonnaise, dried cranberries, celery, carrots, salt, and pepper -- serve between two pieces of bread
HUMMUS AND VEGGIE SANDWICH Hummus is a tasty dip many enjoy. It makes for a great spread on sandwiches
serves 1
and wraps. It is rich in protein and iron, keeping you full and boosting your energy.
calories per serving 338
Hummus comes in a variety of flavors, so you will never get bored. It is a healthier
calories from fat 165
and tastier option than many spreads. Next time you’re making a sandwich, instead
total fat 18.3 g
of spreading high calorie mustard or mayonnaise, try a dollop of hummus. You will
total carbohydrates 37.1 g
not be disappointed!
dietary fiber 10.1 g sugars 7.2 g
2 tbs of hummus 1/2 avocado 2 tomato slices 2 onion slices fresh greens 2 pieces of multi-grain bread
-- toast two pieces of multi-grain bread -- slice avocado in half -- wrap one half in plastic wrap and store in fridge -- smear other half onto toast -- on other slide of toast smear hummus -- add tomato slices, onion slices, and fresh greens -- put sandwich together and serve
protein 9.6 g
KALE QUESADILLA serves 8
Try subbing out your average cheesy, grease-loaded quesadilla with this tasty recipe.
calories per serving 133
Greens, like kale, are a principal ingredient to a healthy diet. Kale is proven to lower glucose
calories from fat 51
levels, blood pressure, and the risk of cancer. It improves bone and heart health. Throw
total fat 5.7 g
it on a corn tortilla with organic cheddar cheese, and veggies. You’ll have a delicious and
total carbohydrates 6.9 g
filling meal.
dietary fiber 1.1 g sugars 2.5 g protein 13.7 g *excludes bread*
1 tbs of olive oil 1/2 cup of finely chopped red bell pepper
-- heat olive oil in skillet on medium-high heat
1/2 cup of finely chopped onion
-- add the chopped bell pepper and red onion, cook until softened (about 3 minutes)
Pinch ground cumin
-- sprinkle ground cumin
2 cups of thinly sliced kale, removing center rib before slicing 1/4 tsp of butter 3/4 cup of shredded mild cheddar 2 corn tortillas
-- add thinly sliced kale, toss to combine and cook 1 minute on medium-high, then lower heat to low and cover the pan -- cook until kale is softened then remove from heat -- spray non-stick spray on large non stick pan and heat on medium to high heat -- place tortilla in pan and heat until air bubbles form -- flip tortilla over and lower heat to medium -- sprinkle half of the cheese onto tortilla and place a couple scoops of kale mixture on one of the tortilla -- place other tortilla on top and press down with spatula -- when cheese on one side has melted, flip tortillas over to other side -- when cheese on that side has melted, remove to a cutting board and cut -- serve warm
SOUPS
QUINOA CHILI Chili is a wonderful meal anytime of year, and it makes great leftovers! This a meatless
serves 10-12
chili recipe is made with quinoa. Quinoa is a protein rich grain containing nine essential
calories per serving 485
amino acids! It’s loaded with fiber, iron, lysine, magnesium, and many other vitamins
calories from fat 36
and minerals. Quinoa helps reduce blood pressure and diabetes, while increasing
total fat 4.0 g
brain function and speeding up metabolism. Try something different and make your
total carbohydrates 87.7 g
next batch of chili with this tasty super food.
dietary fiber 21.7 g sugars 9.1 g
1/2 cup of quinoa, rinsed 1 cup of water (not pictured) 1 tbs of olive oil 1 small onion, chopped 3 garlic cloves, minced 1 jalapeno pepper, diced 1 large carrot, peeled and chopped 1 green bell pepper, chopped 1 red bell pepper, chopped 1 medium zucchini, chopped 2 (15 oz) cans of black beans, drained
-- in a medium sauce pan, combine the quinoa and water -- cook over medium heat until water is absorbed (about 15 minutes) and set aside. -- in a large pot, heat the olive oil over high heat -- add the onion and cook until tender (about 5 minutes) -- stir in garlic, jalapeĂąo, carrot, celery, peppers, and zucchini -- cook until vegetables are tender (about 10 minutes) -- add the black beans, kidney beans, tomatoes, and tomato sauce -- stir in the cooked quinoa
1 (15 oz) can of red kidney beans, drained
-- season with chili powder, cumin, salt, and black pepper
3 (15 oz) cans of diced tomatoes
-- simmer chili on low for about 30 minutes
1 (15 oz) can of tomato sauce
-- serve warm or store in freezer
2-3 tbs of chili powder 1 tbs of ground cumin
protein 28.9 g
WHITE BEAN CHILI serves 8
This chili recipe is easy to whip up for a quick dinner. Adding salsa verde to any soup is
calories per serving 417
a great way to kick it up a notch without adding those extra calories. This 5-ingredient
calories from fat 42
chili is low in fat and sugar, providing a generous amount of lean protein and fiber. Beans
total fat 4.6 g
and chicken are a great way to add protein to your diet without the extra fat and calories.
total carbohydrates 69.8 g dietary fiber 21.8 g sugars 3.8 g protein 48.0 g
6 cups of chicken broth 4 cups of cooked shredded chicken 2 (15 oz) cans of great northern beans, drained 2 cups of salsa verde 2 tsp of ground cumin recommended toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips
-- add chicken broth, shredded chicken, beans, salsa and cumin to medium saucepan -- stir to combine -- heat over medium-high heat until boiling -- cover and reduce heat to medium-low and simmer for at least 5 minutes -- serve warm with desired toppings
LENTIL SOUP Lentils are particularly healthy beans. Health Magazine rated them as one on the
serves 6-8
top five healthiest foods on the planet. Lentils are high in protein, and low in fat and
calories per serving 290
sodium. Compared to other beans, they are easier to digest. In cooking, lentils absorb
calories from fat 60
flavors from other ingredients, and add nutritional benefits. They are a great staple to
total fat 6.8 g
compliment to your pantry.
total carbohydrates 42.6 g dietary fiber 19.4 g
4 garlic cloves 1 yellow onion 4 carrots 4 stalks celery 3 tbs of olive oil 2 cups of lentils 1 tbs of cumin 2 qts of vegetable broth 1 bay of leaf 2 tsp of thyme salt and pepper to taste
-- set a large dry dutch oven or skillet over medium heat and drop in the garlic cloves with their peels still on -- let them toast for a few minutes on each side, until the skins are browned and fragrant and set aside -- roughly chop the onion, carrots, and celery -- add the olive oil to the dutch oven and saute until browned and tender -- peel and smash up the garlic and add it back to the pot along with the lentils and cumin -- cook for a few seconds, until the lentils are nicely coated in oil -- empty the broth into the pot and add the bay leaf and thyme -- simmer until the lentils are tender (about 30 minutes) -- fish out the bay leaf
sugars 5.9 g protein 14.9 g
SWEET POTATO VEGETABLE SOUP serves 5-6
When the sick season hits, this is a great recipe for getting healthier. Sweet potatoes
calories per serving 186
bring lots of flavor and nutritional value to this soup. They are high in vitamin B6, vitamin
calories from fat 96
C, and vitamin D, helping protect our bodies against heart disease, and viruses. They
total fat 10.7 g
also help support our body’s natural healing process. Sweet Potatoes are a key source
total carbohydrates 19.9 g
of magnesium, relieving stress and improving vital body functions. Let this soup recipe
dietary fiber 4.2 g
heal you!
sugars 6.7 g protein 5.5 g
1 medium yellow onion chopped 2 tbs of extra virgin olive oil 6 garlic cloves minced 3 carrots chopped 3 stalks of celery chopped 1 red bell pepper seeded and chopped
-- heat a large soup pot on medium and add oil -- let the oil heat for a few minutes -- add chopped onion and a pinch of salt and let cook down until onion is soft. -- add remaining vegetables, dried herbs, salt and pepper and let cook down for about 10 minutes
2 cups of sweet potatoes
-- add liquid of choice and turn the heat up to high
salt and pepper to taste
-- bring to a boil
4 cups of water or vegetable stock
-- once it is boiling cover with a lid and reduce heat to medium-low -- stir occasionally -- let cook for about an hour -- you can always add more liquid if it becomes too thick -- add fresh herbs when it is almost done -- serve immediately or store in air tight container for up to a week in the fridge
SNACKS
PARMESAN CAULIFLOWER BITES Everyone loves a good side of French fries or tater tots. Unfortunately, the standard
serves 4
side of fries has enough calories to be considered full meal, and not a healthy one.
calories per serving 430
They are filled with trans fats and carbohydrates that lead to heart disease, diabetes,
calories from fat 280
and cancer. These cauliflower bites are a great alternative to fries. Cauliflower is a
total fat 31.2 g
vegetable that can be used in various recipes replacing the heavy carbohydrates.
total carbohydrates 27.4 g
These bites are a better option than any French fries, not to mention, way tastier.
dietary fiber 3.3 g sugars 3.1 g
1/2 cup of olive oil 1 cup of panko crumbs 1/4 cup of grated parmesan cheese 1 tbs of creole seasoning 4 cups of cauliflower florets 1/2 cup of all-purpose flour 2 large eggs beaten
-- heat vegetable oil in a large skillet over medium high heat -- in a large bowl combine panko, parmesan and seasoning and set aside -- working in batches, dip cauliflower in flour, dip into eggs, then dip in panko mixture, pressing to coat -- add cauliflower to the skillet, 5 or 6 at a time -- cook until evenly golden and crispy (about 2-3 minutes) -- transfer to a paper towel-lined plate
protein 12.8 g
ROASTED CINNAMON BUTTERNUT SQUASH serves 4
Mmm‌ There is nothing I love better than roasted butternut squash. This recipe is one
calories per serving 141
of my all time favorites. Butternut squash is low in fat and calories, containing potassium,
calories from fat 63
vitamin B6, and carotenoids. It helps prevent heart disease and promotes function of the
total fat 7.0 g
nervous and immune systems. It has high levels of beta-carotene, helping prevent breast
total carbohydrates 20.7 g
cancer and macular degeneration. The health benefits of this wonderful gourd go on and
dietary fiber 2.8 g
on, and the flavor matches.
sugars 7.5 g protein 1.4 g
1 large butternut squash, peeled, seeded and cut into 1 inch cubes 2 tbs of olive oil 2 tbs of brown sugar 1/2 teaspoon of ground cinnamon 1 tsp of kosher salt dash cayenne
-- heat oven to 425 degrees and line two large baking sheets with aluminum foil -- toss squash cubes with olive oil, brown sugar, cinnamon, salt and the cayenne until well coated -- spread coated squash onto baking sheets in one layer (try not to crowd them too much or else they will not brown) -- roast squash, turning once and rotating pans once, until edges are lightly browned and centers are tender (40 to 45 minutes) -- serve immediately
ZUCCHINI CHIPS Zucchini chips are my go to fun snack. Zucchini is packed with healthy nutrients like
serves 2
vitamin C, potassium, folate, and fiber. They promote heart health and decrease the
calories per serving 146
risks of stroke. They also can help reduce blood pressure and cholesterol. This snack
calories from fat 129
low in calorie and full of flavor! They have the crispy crunch of potato chips without
total fat 14.3 g
the extra grease and fat.
total carbohydrates 5.4 g dietary fiber 1.8 g
1 large zucchini
-- preheat oven to 225 degrees
2 tbs of olive oil
-- line two large baking sheets parchment paper
kosher salt
-- slice your zucchini on a mandolin -- after you slice your zucchini place the slices on a sheet of paper towels and take another paper towel and sandwich the zucchini slices and press on them (this helps draw out the liquid so it’ll cook a bit faster) -- line up the zucchini slices on the prepared baking sheet tightly next to each other making sure not to overlap them -- in a small bowl, pour your olive oil in and take a pastry brush to brush the olive oil on each zucchini slice -- sprinkle salt throughout the baking sheet -- bake for 2 hours until they start to brown and crisp -- let cool before removing and serving -- keep in an airtight container for no more than 3 days
sugars 2.8 g protein 1.9 g
MAIN COURSES
BUTTERNUT SQUASH CHICK PEA CURRY serves 6
Curry is one of my favorite Indian dishes. This curry dish is full of flavor and nutritious
calories per serving 580
ingredients. Butternut squash, spinach, onions, and peas are all high in fiber and essential
calories from fat 206
vitamins. Basmati rice is a wonderful low-fat addition to this recipe. It contains essential
total fat 22.9 g
amino acids, and has no cholesterol. Basmati rice has a fluffy texture and compliments
total carbohydrates 79.7 g
the vibrant flavors of the curry. It will keep you feeling full and steer you away from
dietary fiber 8.0 g
midnight snacking.
sugars 5.7 g protein 11.8 g
1 tbs of olive oil 2 medium onions chopped 3-4 garlic cloves chopped 1 bunch cilantro 1 medium butternut squash diced 1 can of chickpeas 2 tbs of curry paste 15 ounces of coconut milk 2 cups of water 1/2 cups of frozen peas 2 cups of spinach 2 cups of basmati rice pinch of salt
-- heat a tablespoon of oil in a large, deep pan -- cook chopped onions, garlic and cilantro stalks over low heat for 10 minutes until soft -- dice butternut squash small, matching size of chickpeas (can leave skin on) -- when onions are tender add curry paste and cook for a minute, stirring constantly -- add your squash, chickpeas, coconut milk, water and pinch of salt -- turn heat up and bring it to boil -- turn the heat down to low to medium and cover for 35-40 minutes -- stir it occasionally to prevent from burning and add a few splashes of water if it gets too dry -- cook your rice in the rice cooker -- test the butternut squash -- curry should be thick so if it’s too runny, uncover and let the liquid cook down for a few more minutes -- stir in peas, spinach and cilantro and cover with a lid -- take off the heat -- serve over basmati rice
SWEET POTATO KALE AND SHRIMP SKILLET This recipe has lots of healthy ingredients, including one of my favorites: shrimp.
serves 4
Shrimp contains an anti-inflammatory nutrient called astaxanthin, which has been
calories per serving 315
proven to reduce the risk of colon cancer, immune related problems, and diabetes.
calories from fat 81
Shrimp is full of essential antioxidants that promote heart health and brain function. It
total fat 9.1 g
is important that you only buy shrimp from credible grocers or farmers!
total carbohydrates 29.7 g dietary fiber 4.2 g
2 tbs of olive oil (not pictured) ½ cup of onion, diced red pepper flakes to taste 2 garlic cloves, minced 2 cups of sweet potatoes, diced (not pictured)
-- in saucepan add the extra virgin olive oil over medium heat -- add onions and red pepper flakes and cook until onions are soft and golden -- add garlic and cook for about 30 seconds
2 cups of fresh shrimp
-- add sweet potato and cook until soft
3 cups of coarsely chopped kale leaves
-- add shrimp and cook for 2-3 minutes
pinch of salt and pepper
-- turn heat to low and add kale stirring until wilted -- season to taste with salt and pepper
sugars 1.0 g protein 28.7 g
CHICKEN BURGERS serves 4
This recipe is a family favorite. If you are looking to spice up burger night with a new recipe,
calories per serving 455
this is a great one. Ground chicken is half the calories of ground beef and substantially
calories from fat 168
lower in fat, and maintains the same amount of protein! This burger recipe has wonderful
total fat 18.6 g
flavors and rich vegetables. You will not want to go back to that plain, old hamburger after
total carbohydrates 34.3 g
tasting this yummy recipe!
dietary fiber 4.0 g sugars 5.9 g protein 40.2 g
1 lb of ground chicken
-- preheat oven to 425 degrees
1 medium zucchini coarsely chopped
-- in a large bowl combine all burger ingredients except oil
1 can of corn
-- mix with your hands and form into desired patty sizes
½ medium red bell pepper finely diced
-- pour enough oil to cover bottom of large frying pan
3 green onions thinly sliced
-- heat over medium until hot, then sear burgers about 2 minutes per side or until golden brown
1 large egg lightly beaten ½ cup of panko bread crumbs
3 garlic cloves minced
-- carefully transfer the seared burgers to a baking sheet and place in oven 7-10 minutes, or until cooked through
1 tsp of ground cumin
-- remove from oven and serve with whole wheat buns if desired
2 tbs of chopped cilantro
1 tsp of ground coriander 1 tsp of salt ½ tsp of black pepper 3-4 tbs of olive oil
DIPS
EDIBLE COOKIE DOUGH I will never forget the memories of my mom letting me lick the cookie dough from the
serves 5
beater. Although eating raw cookie dough is extremely unhealthy, we all still love to do
calories per serving 265
it. Well now you can eat as much as you want without having to worry about getting
calories from fat 105
sick from the sugar and raw eggs. Chickpeas are delicious beans filled with protein
total fat 11.7 g
and fiber. Mash them up, add in the other ingredients, and you have a healthier cookie
total carbohydrates 31.9 g
dough dip that tastes almost better than the real thing. Not to mention, you aren’t at
dietary fiber 3.7 g
risk of ingesting bacteria like salmonella!
sugars 18.2 g protein 8.4
1 (15 oz) can of chickpeas drained and rinsed 6 tbs of brown sugar 1/4 cup of natural peanut butter
-- in a food processor combine all ingredients except chocolate chips -- blend until smooth, stopping occasionally to scrape down the sides
1 tbs of milk
-- remove the mixture from the food processor and place in a serving bowl
2 tsp of vanilla
-- gently fold in the chocolate chips
pinch of salt
-- serve with graham crackers, apple slices, or just a spoon
3 tbs of old fashioned oats
1/2 cup of chocolate chips pinch of baking soda
CHUNKY GUACOMOLE serves 6
Guacamole is always a party pleaser, going with almost any meal. It is outstandingly
calories per serving 215
tasty, packed with great health benefits. Avocados contain a lot of fat, however this fat is
calories from fat 177
actually very good for you! The monounsaturated fats in avocados reduce cholesterol and
total fat 19.7 g
prevent heart disease. They are an excellent source of potassium and essential vitamins,
total carbohydrates 10.8 g
enhancing brain function. The benefits of these tasty fruits are endless.
dietary fiber 7.3 g sugars 1.8 g protein 2.3 g
1 tsp of salt
-- in a medium bowl, mash the avocados lime juice and salt together with a potato masher or a fork
2 roma tomatoes, diced
-- stir in the tomatoes, onion, garlic and cilantro
1/4 onion diced
-- season with red pepper to taste
1 tsp of minced garlic
-- cover and refrigerate for 1 hour to allow the flavors to blend, or serve immediately
3 avocados peeled and pitted juice of 1 lime
3 tbs of chopped cilantro ground cayenne pepper to taste
-- keep in an airtight container for no more than 3 days
BLACK BEAN DIP Black beans are tasty and full of healthy nutrients. They are particularly beneficial to
serves 11
your body’s digestive system, helping the colon function efficiently, and lowering the
calories per serving 75
risk of many cancers. This dip is low in calories and a great source of protein and fiber.
calories from fat 6
I enjoy it as a snack with celery and carrots. It fills me up, keeping me away from less
total fat 0.7 g
healthy snack alternatives.
total carbohydrates 12.9 g dietary fiber 3.9 g
2 (15 oz) can of low-sodium black beans, ¾ cup of salsa 4 garlic cloves, minced 2 tsp of fresh lime juice 1 tsp of ground cumin 1 tsp of water pinch of salt ¼ cup of minced cilantro
-- in food processor, puree the black beans, salsa, garlic, lime juice, cumin, water and salt until smooth -- add the cilantro and pulse until just combined -- serve with tortilla chips or raw vegetables
sugars 0.7 g protein 4.6 g
DESSERTS
APPLE WALNUT BLONDIES I love apple desserts! This recipe is healthier than the traditional brownies and much
serves 16
lower in calories. Using wheat flour instead of white flour is a great way to make any
calories per serving 147
baking recipe healthier. Wheat flour has substantially higher amounts of fiber that
calories from fat 52
lowers cholesterol. It keeps the beneficial vitamins that are destroyed when making
total fat 5.9 g
processed white flours. White flour is heavily refined and processed, and processed
total carbohydrates 22.2 g
is never good. Try substituting wheat flour to create a healthier dessert!
dietary fiber 1.1 g sugars 15 g
4 tbs of butter
-- preheat oven to 350 degrees
1 cup of sugar
-- grease an 8 x 8-inch square baking pan or line with parchment paper
2 large eggs 1 tsp of vanilla extract 2 medium apples, peeled, cored, and finely chopped ½ cup of chopped walnuts 1 cup of wheat flour ½ tsp of ground cinnamon ½ tsp of baking powder ½ tsp of baking soda ¼ tsp of salt
-- place the butter in a mixing bowl and beat it with an electric mixer until creamy -- gradually add the sugar while continuing to beat -- add the eggs and vanilla and beat until creamy -- stir in the chopped apples and nuts -- in a separate bowl, whisk together the flour, cinnamon, baking powder, baking soda and salt -- gently stir the flour mixture into the apple mixture (the batter will be very thick) -- spread the mixture evenly into the prepared pan -- bake until a toothpick inserted in the center comes out clean (30 to 40 minutes) -- remove from the oven and place the pan on a wire rack to cool completely -- cut into 16 squares
protein 2.5 g
COCONUT COOKIES serves 28
These cookies are my dad’s favorite. They are a perfect low calorie treat! When baking
calories per serving 50
it is extremely beneficial to use organic ingredients to help you steer clear of health
calories from fat 12
risks. Using organic sugar is much better than using conventional sugar. Organic sugar
total fat 1.3 g
contains vitamins and minerals that are actually advantageous to your health. Processed
total carbohydrates 9.2 g
conventional sugar can contain chemicals, pesticides, and fertilizers that are harmful to
dietary fiber 0 g
your body. Next holiday season, try using organic ingredients in all those cookies. Your
sugars 7.0 g
body will thank you.
protein 0.8 g 3 egg whites
-- preheat oven to 350 degrees
3/4 cup of sugar
-- line two cookie sheets with parchment paper
1/4 tsp of cream of tartar 1 cup of sweetened coconut flakes 3/4 cup of cornflake crumbs
-- whip the eggs whites, cream of tartar and sugar into a meringue until you form thick soft peaks (8 - 10 minutes) -- fold in the coconut and cornflake crumbs -- drop by spoonful onto parchment lined cookie sheets -- bake for about 18 minutes or until golden
LEMON BARS These lemon bars are not necessarily healthy, but are lower in calorie than many
serves 24
alternatives. Dieters often cut out all the bad things for so long, resulting in unhealthy
calories per serving 117
food binges. The most important thing you can do when working toward a healthy
calories from fat 43
lifestyle is not restricting yourself from everything. A moderate amount of your favorite
total fat 4.8 g
sweet treat every so often will not hold you back from achieving your health goals.
total carbohydrates 16.5 g
As long as remain conscious in how much you indulge, you can lead a perfectly
dietary fiber 0 g
healthy life.
sugars 9.4 g protein 2.1 g
1 cup + 6 tbs of all purpose flour 5 tbs of packed light brown sugar 8 tbs of regular cold butter cut into ½-inch pieces 4 large eggs ½ tsp of vanilla extract 1½ cup of powdered sugar, divided in two ¾ cup of fresh lemon juice
-- preheat the oven to 350 degrees -- to make the crust mix the flour and brown sugar in a food processor until fully blended -- add butter pieces to the flour mixture and pulse the food processor until the butter is cut into tiny, pea-sized pieces and the dough looks lumpy -- pour crust mixture evenly into an un-greased 9x13 baking dish and press down to pack -- bake crust in oven until golden brown (about 20 minutes) -- while crust is baking, make your lemon topping in a medium bowl using an electric mixer to beat eggs until well blended -- add vanilla extract and ¾ cup of the powdered sugar, then mix well -- add the lemon juice and the rest of the powdered sugar and mix until the powdered sugar is completely dissolved -- when crust is finished, take it out of the oven and reduce the temperature to 300 degrees -- immediately pour your lemon topping over the hot crust and continue to bake 30 minutes -- cool and cut into 24 bars
RAW PB COOKIES serves 20
These cookies have no bad ingredients. Dates are a great alternative to processed sugars.
calories per serving 110
They are high in natural sugars, rich in fiber, and have essential vitamins and minerals.
calories from fat 50
Many health books will tell you, eating one date everyday is fundamental in maintaining a
total fat 5.6 g
balanced diet. This is a simple recipe with no baking involved.
total carbohydrates 13.1 g dietary fiber 1.9 g sugars 9.3 g
1 cup of almond flour
protein 3.3 g
1 cup of pitted medjool dates ½ cup of natural peanut butter or other nut butter 1½ tsp of pure vanilla extract
-- toss all the ingredients into the food processor -- process the ingredients until the mixture starts to form a dough (about 2 minutes) -- if it doesn’t seem to come together, add another tbs or two of peanut butter and process again -- form the dough into walnutsized balls and place on a sheet of parchment paper -- press each ball gently with a fork to make the classic peanut butter cookie criss-cross pattern -- store in the refrigerator
PUMPKIN OAT COOKIES Pumpkin has decadent and rich flavors that very satisfying. It is full of fiber and low
serves 14
in calorie. Pumpkin contains two hundred percent of the recommend daily allowance
calories per serving 134
of vitamin A! These delicious cookies are perfect all year around, but especially when
calories from fat 27
pumpkins are in season. Fresh pumpkin is the most rich in health benefits, so when
total fat 3.0 g
you can, try buying ingredients in their freshest form!
total carbohydrates 23.6 g dietary fiber 1.3 g
1/2 cup of pumpkin puree
-- preheat oven to 350 degrees
1 large egg (not pictured)
-- line a baking sheet with parchment paper and set aside.
1 tsp of vanilla extract 3/4 cup of whole wheat flour 11/2 cup of old fashioned rolled oats 1/4 cup of granulated sugar 1/4 cup of light brown sugar 1/4 tsp of baking powder 1/2 tsp of baking soda 1/4 tsp of salt 11/2 tsp of cinnamon 1/4 tsp of nutmeg 1/4 tsp of ground cloves 1/2 cup of semi-sweet chocolate chips 1/2 cup of dried cranberries
-- in mixing bowl whisk together pumpkin, egg, and vanilla until well combined -- in separate bowl, combine flour, oats, sugars, baking powder, baking soda, salt, spices, chocolate chips, and dried cranberries -- fold together the wet and dry ingredients until just combined -- the cookie dough will be very thick -- drop by spoonfuls onto cookie sheets and slightly flatten to the shape you want cookie -- bake for 12-14 minutes until lightly browned -- allow to cool on the cookie sheet for at least 3 minutes and transfer to a wire rack -- cookies stay fresh at room temperature for 3 days in an airtight container
sugars 9.7 g protein 3.2 g
INDEX PANCAKES banana pancakes almond flour pancakes vegan pumpkin pancakes toasted coconut pancakes
9 10 13 15
SANDWICHES
DIPS
apple snack sandwich
47
healthy edible cookie dough
chicken salad sandwich
48
chunky guacomole 84
hummus and veggie sandwich
51
kale quesadilla
52
black bean dip
83
87
DESSERT EGGS
SOUPS
avocado and egg toast
19
bell pepper fried egg
20
microwave egg breakfast bowl
23
apple blueberry flax smoothie
27
banana oat greek yogurt muffins
28
breakfast energy wrap
31
4 ingredient breakfast cookies
32
SALADS chinese sesame chicken salad
37
mexican chopped salad
38
cucumber, avocado, and feta salad
41
greek chopped salad
42
91
quinoa chili
57
coconut cookies
92
white bean chili
58
lemon bars
95
lentil soup
61
raw peanut butter cookies
96
pumpkin oat cookies
99
sweet potato vegetable soup
62
SIDES
ON THE GO
apple walnut blondies
parmesan cauliflower bites
67
roasted cinnamon butternut squash
68
zucchini chips
71
MAIN COURSES butternut squash chick pea curry
74
sweet potato kale and shrimp skillet
77
chicken burgers
78