SheKnows.com Healthy Mom's Kitchen Edition

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The Healthy Mom’s Kitchen Edition

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THE HEALTHY MOM’S FRIDGE THE HEALTHY MOM’S TOOL BOX THE HEALTHY MOM’S RECIPE BOX BREAKFAST

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BERRY-STUFFED FRENCH TOAST APRICOT CANDIED GINGER MUFFINS SUPERFOOD BREAKFAST SMOOTHIE APPLE-WALNUT STEEL-CUT OATMEAL MAKE-AHEAD BLACK BEAN BREAKFAST BURRITO

How do you take the chaos out of getting homecooked meals to the table and still feel good about the foods you’re feeding your family? It’s easy! Start by stocking your kitchen with the healthiest ingredients, compile a tasty list of quick and easy recipes (that also satisfy the kids) and use a few multi-tasking kitchen tools that save you time Wel and energy. This cookbook gives c Hea ome to you everything you need, from the The lthy M 10 most nutrient-dense foods to over o Kitc hen! m’s 25 simply delicious recipes to keep your family happy, healthy and well-fed.

SNACKS

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TRUFFLE PARMESAN POPCORN FIG-APRICOT FRUIT SALSA CINNAMON SUGAR PITA CHIPS

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ROASTED CURRY CHICKPEAS SUPERFRUIT YOGURT POPS

LUNCH

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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

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MEDITERRANEAN-STYLE LINGUINI PORK RAGU WITH VEGGIE RIBBONS TURKEY MUSHROOM BURGERS ZESTY ITALIAN-STYLE TUNA CASSEROLE SALMON KALE CURRY

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CHICKEN STIR-FRY AND COCONUT RICE RED HOT CHILI

DESSERT

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OAT-RAGEOUS DARK CHOCOLATE CHIP COOKIES LIME CUSTARD WITH BLACKBERRIES ROASTED PINEAPPLE POACHED PEARS WITH RICOTTA BALSAMIC STRAWBERRIES WITH TOASTED ALMONDS SHEKNOWS The Healthy Mom’s Kitchen Edition | 1 |

1) Kale Kale, the most nutrient-dense dark leafy green, can ward off cancer, heart disease and poor eyesight, while promoting bone strength, anti-aging and weight loss. Use in sandwiches and salads or sautĂŠ with some olive oil, garlic and lemon for a tasty side dish.

2)

Plain Greek Yogurt Thick, rich and satisfying, Greek yogurt boasts more protein and fewer carbohydrates than regular yogurts, while providing a bone-healthy dose of calcium and live active cultures for digestive health. Drizzle with honey and nuts for a yummy breakfast or use plain Greek yogurt as a sour cream substitute with dinner.

3) Eggs Not just nature’s perfect muscle-building protein, eggs also promote eye health, boost the nervous system and promote healthy hair, skin and nails.

4) Salmon

Salmon, tuna and other fatty fish are loaded with omega-3s, the healthy fats associated with a reduced risk of heart disease, degenerative brain diseases, some cancers, arthritis, skin disorders and depression.

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5) Lentils A high-fiber, protein-rich all-star, lentils boost heart health, energy, pregnancy health and muscle-building abilities. Simmer in broth to make a hearty soup or mix with rice.

6) Almonds Almonds are an excellent source of heart-healthy monounsaturated fats, fiber and vitamin E. Toss some in your kid’s backpack for a healthy school snack.

7)

Avocados Healthy fats, like avocados and olive oil, contain phytonutrients shown to boost heart health, fight cancer and help the body burn fat.

8)

Wild blueberries Wild blueberries have diseasefighting antioxidants and can help you combat cancer, heart disease, premature aging and poor eyesight. They also promote digestive health.

Sprinkle onto oatmeal or tuck into a yogurt parfait.

9) Broccoli

Broccoli and other cruciferous vegetables are packed with vitamin C, folic acid, calcium, potassium and the cancer-fighting compound sulforaphane. Toss into pasta, casseroles or mac and cheese to make it more kid-friendly.

10) Quinoa

An ancient super grain, quinoa is not only a complete protein, it is high in iron, calcium and fiber. Its enemies?

Heart disease, cancer, diabetes, anemia and osteoporosis. Cook it up in advance and keep it in on hand all week for a yummy side.

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1)

Chef ’s knife

The most versatile blade in the bunch, a sharp chef’s knife is the best knife to slice, dice, chop and mince vegetables, fruit, lean meats, poultry, fish, nuts and herbs.

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 healthy cooking quick, easy and safe for The Healthy Mom.

2) Steam pot

Steaming food maximizes nutrient retention.

Boiling, broiling, sautéing and grilling can break down the nutrients during the cooking process. Short on cash? Invest in some parchment paper. At $4 per roll, you can simply place your protein and veggies on the paper, season with olive oil, lemon, herbs and spices, fold up, then pop in the oven. The components will not only steam inside the pouch – they’ll soak up the flavors better than other cooking methods. Bonus: Kids can unwrap them like a present at meal time!

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3)

Bamboo cutting boards

Bamboo cutting boards are not only beautiful, they are eco-friendly and healthier than plastic boards because they deter bacterial growth. Have one for produce and one for meats.

4) Food processor

A multi-blade food processor makes short work of shredding cheese or vegetables, puréeing ingredients for sauces and soups, making smoothies, pulverizing spices and nuts and grinding grains.

5) Colander

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

6)

Eco-friendly skillets

Unlike traditional non-stick skillets, eco-friendly skillets won’t release chemicals into your food or the air. Nonstick skillets are invaluable in sautéing vegetables and fish, making sauces, cooking omelets or fixing pancakes and French toast.

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Breakfast Breakfast 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 Mom’s Recipe Box Breakfast

Berry-Stuffed French Toast Yields: 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

directions: 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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The Healthy Mom’s Recipe Box Breakfast

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 juice 2 teaspoons pure vanilla extract 1/2 cup finely chopped candied ginger

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directions: 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.

The Healthy Mom’s Recipe Box Breakfast

Superfood Breakfast Smoothie Yields: 1 1/2 cup frozen blueberries 1 tablespoon almond butter 1 tablespoon ground flax 1 (6-ounce) container low-fat Greek yogurt directions: Place all ingredients in a blender and purée.

Serve immediately or place in a to-go cup before you head out the door.

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The Healthy Mom’s Recipe Box Breakfast

Apple-Walnut Steel-Cut Oatmeal Yields: 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

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directions: 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 in walnuts and remove from heat. Serve oatmeal topped with apple mixture. Store leftovers in the refrigerator and reheat in the microwave or on the stovetop.

The Healthy Mom’s Recipe Box Breakfast

Make-Ahead Black Bean Breakfast Burritos Yields: 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

directions: 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.

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Snacks Smart 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 Mom’s Recipe Box Snacks

Truffle Parmesan Popcorn Yields: 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 directions: 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.

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The Healthy Mom’s Recipe Box Snacks

Fig-Apricot Fruit Salsa 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 taste Baked chips to serve directions: 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.

Cinnamon Sugar Pita Chips Yields: 8 4 whole round pita breads, halved, cut into 8 triangles each 2 tablespoons coconut oil, warmed (or canola oil) Ground cinnamon to taste 2 tablespoons brown sugar Honey-flavored Greek yogurt or fruit salsa directions: Preheat oven to 400 degrees F and spray two rimmed baking 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.

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The Healthy Mom’s Recipe Box Snacks

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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 directions: 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 directions: 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.

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Lunch Fill your family’s lunch bags with yummy mid-day meals made of flavorful, 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 Mom’s Recipe Box Lunch

Tuna and White Bean Salad Yields: 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 taste Salt and pepper, to taste

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directions: 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.

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The Healthy Mom’s Recipe Box Lunch

Simple Shrimp Tacos Yields: 4 1 tablespoon olive oil 16 medium-sized raw shrimp, peeled, deveined, tails removed Sea salt and freshly ground black pepper 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 directions: 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, combine cabbage 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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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 directions: 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 one tablespoon 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 don’t add watercress, lettuce and avocado until you’re ready to serve.

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The Healthy Mom’s Recipe Box Lunch

Sweet and Spicy Mandarin Salad Yields: 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 isn’t necessary unless you want more flavor.

directions: In a large bowl combine tuna, celery, onions and oranges. Add salad greens and toss again. Top with chow mein noodles.

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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

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directions: Divide greens among four salad plates. Arrange tomato and egg slices concentrically on greens. Drizzle with dressing and sprinkle with sunflower seeds.

Grilled Cheese and SunDried Tomato Sandwich Yields: 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 directions: Place a large nonstick skillet over medium heat. Butter one side 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.

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The Healthy Mom’s Recipe Box Lunch

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 taste 2 whole wheat pita halves 4 slices cucumber 1/4 coarsely crushed walnuts 2 to 3 tablespoons crumbled feta cheese

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directions: 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.

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Dinner Dinner 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.

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The Healthy Mom’s 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 directions: Cook pasta according to package directions. In medium sauté pan, sauté 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.

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The Healthy Mom’s Recipe Box Dinner

Pork Ragu with Veggie Ribbons Yields: 4 2 tablespoons olive oil, divided 1 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 directions: 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.

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Turkey Mushroom Burgers Yields: 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 Sea salt and freshly ground black pepper 4 whole wheat hamburger buns directions: 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. | 24 | SHEKNOWS Cookbooks

Zesty Italian-Style Tuna Casserole Yields: 2 2 (2.6 oz.) pouches StarKist® Chunk Light Tuna, LowSodium ⅔ cup small whole grain pasta 2 teaspoons olive oil ½ cup chopped onion 2 teaspoons minced garlic ½ cup sliced mushrooms 1 can (14.5 oz.) diced tomatoes with Italian seasonings, no salt added ¼ cup mozzarella cheese, part skim (plus additional 1 to 2 tablespoons for topping) Red pepper flakes to taste

directions: Preheat oven to 350 degrees F. Cook pasta according to package directions, until just tender. Meanwhile, heat olive oil in small skillet. Sauté onion and garlic for about five minutes, until softened. Add mushrooms and sauté 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.

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The Healthy Mom’s Recipe Box Dinner

Salmon Kale Curry Yields: 4 1 pound boneless, skinless salmon fillet, cut into 1-inch cubes Sea salt and freshly ground black pepper to taste 1 tablespoon olive oil 1 onion, chopped 1 large bunch kale, stems and ribs trimmed, leaves coarsely chopped 1 large jalapeño, seeded, minced 4 garlic cloves, 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 directions: 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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Chicken Stir-Fry and Coconut Rice Yields: 4 1 cup jasmine rice 1 (15-ounce) coconut milk 3/4 cup water 3 tablespoons finely grated orange zest, divided Sea salt and freshly ground black pepper 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

directions: 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 mediumhigh 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. | 26 | SHEKNOWS Cookbooks

The Healthy Mom’s Recipe Box Dinner

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, minced Sea salt and freshly ground black pepper to taste 6 garlic cloves, minced 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

directions: 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-low and cover pot. Simmer for 20 to 30 minutes. Serve hot or let cool completely and freeze in microwave-safe, freezersafe containers for up to three months. Let thaw in the refrigerator and reheat in the microwave.

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Dessert No need to pull a processed, high-sugar, calorie-loaded dessert out of a wrapper or carton when your family’s 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.

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The Healthy Mom’s Recipe Box Dessert

Oat-rageous Dark Chocolate Chip Cookies Yields: 10 1 cup white whole wheat flour 1 cup oats 1/2 teaspoon baking powder 1/2 teaspoon baking soda 1/2 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) directions: Preheat oven to 375 degrees F and line two 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 twoteaspoonful 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.

SHEKNOWS The Healthy Mom’s Kitchen Edition | 29 |

The Healthy Mom’s Recipe Box Dessert

Lime Custard with Blackberries Yields: 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 directions: 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 mediumhigh 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.

Roasted Pineapple Yields: 6 1 small fresh pineapple, peeled, cored, sliced crosswise into rings Juice of 1 lime 2 tablespoons brown sugar 3/4 cup shredded, unsweetened toasted coconut flakes

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directions: 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.

The Healthy Mom’s Recipe Box Dessert

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

directions: 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 (don’t 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.

SHEKNOWS The Healthy Mom’s Kitchen Edition | 31 |

The Healthy Mom’s Recipe Box Dessert

Balsamic Strawberries with Toasted Almonds 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

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directions: 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 don’t 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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