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    The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love
    The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love
    The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love
    Ebook277 pages1 hour

    The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love

    By National Heart, Lung, and Blood Institute

    ()

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    About this ebook

    Over forty fun, fast, tasty, and healthy recipes for the whole family to enjoy together!

    If you feel challenged to serve your family healthy meals, much less to do it every day, The Healthy Family Cookbook is here to show you that nutritious food doesn’t have to be bland or take a long time and a lot of work to prepare—anyone can prepare healthy recipes that taste great and satisfy everyone, even the pickiest eaters. In these bright pages with full-color photographs, you’ll find over forty health-conscious recipes for a wide variety of kid-tested and kid-approved foods such as Southwestern Beef Roll-Ups, Hawaiian Huli Huli Chicken, and Mexican Lasagna that are certain to be instant hits in any family!

    The foods within include healthy entrees, side dishes, and snacks that appeal to children and adults, all with recipes that are budget-friendly, multicultural, and quick and easy for even busy families to make. Each recipe was created to fit into any family’s healthy eating plan, with lean cuts of meat, a focus on whole grains, fruits, and vegetables, and lots of herbs and spices for bold flavor. And, with helpful tips for kids such as preparation notes and guides to the most leftover-friendly meals, these recipes offer a delicious way for your family to eat together in any circumstance.

    The Healthy Family Cookbook features fun and family-friendly recipes such as:
    • Red, White, and Green Grilled Cheese
    • Dunkin’ Veggies and Chips
    • Wow-y Maui Pasta Salad
    • Grapesicles
    • Crunchy Chicken Fingers with Tangy Dipping Sauce
    • Buttons-and-Bows Pasta
    • And many more!
    LanguageEnglish
    PublisherSkyhorse
    Release dateSep 17, 2019
    ISBN9781510750807
    The Healthy Family Cookbook: Delicious, Nutritious Brunches, Lunches, Dinners, Snacks, and More for Everyone You Love

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      Book preview

      The Healthy Family Cookbook - National Heart, Lung, and Blood Institute

      Copyright © Skyhorse Publishing 2019

      Copyright claimed in the index and conversion charts.

      Adapted from deliciously healthy family meals by Department of Health and Human Services (HHS), National Institutes of Health (NIH),National Heart and Lung Institute. Changes: updated cover, updated title page, adjusted colors, adjusted interior trim size, added page borders, added index, and added conversion charts.

      Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

      Photos courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

      Recipes courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

      Participation by Skyhorse Publishing, Inc. does not imply endorsement by HHS/NIH/NHLBI.

      Keep the Beat™ is a trademark of the U.S. Department of Health and Human Services (HHS).

      ® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are trademarks of the U.S. Department of Health & Human Services (DHHS)

      First Skyhorse Publishing edition 2019. All rights to any and all materials in copyright owned by the publisher are strictly reserved by the publisher. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.

      Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

      Skyhorse® and Skyhorse Publishing® are registered trademarks of Skyhorse Publishing, Inc.®, a Delaware corporation.

      Visit our website at www.skyhorsepublishing.com.

      10 9 8 7 6 5 4 3 2 1

      Library of Congress Cataloging-in-Publication Data is available on file.

      Print ISBN: 978-1-5107-5075-3

      eBook: 978-1-5107-5080-7

      Cover design by Daniel Brount

      Printed in China

      contents

      from the NHLBI director

      acknowledgments

      introduction

      main-dish meals

      crunchy chicken fingers with tangy dipping sauce

      baked pork chops with apple cranberry sauce

      garden turkey meatloaf

      empañapita

      shepherd’s pie

      make-your-own turkey burger

      baked eggrolls

      hawaiian huli huli chicken

      sweet-and-sour chicken

      fried rice and chicken

      asian-style chicken wraps

      mexican lasagna

      pasta dishes

      buttons and bows pasta

      turkey and beef meatballs with whole-wheat spaghetti

      mediterranean pork penne

      bowtie pasta with chicken, broccoli, and feta

      pasta primavera

      lunch/brunch

      red, white, and green grilled cheese

      pita pizzas

      baked french toast fritters with apples and bananas

      tuna and avocado cobb salad

      oatmeal pecan waffles (or pancakes)

      vegetable side dishes

      watermelon and tomato salad

      dunkin’ veggies and dips

      broccoli and cheese

      zesty tomato soup

      tangy salsa

      parmesan green beans

      spinach and corn pancakes

      super quick chunky tomato sauce

      grain side dishes

      roasted red pepper and toasted orzo

      wow-y maui pasta salad

      quinoa-stuffed tomatoes

      wiki (fast) rice

      orange couscous with almonds, raisins, and mint

      snacks

      bruschetta

      peanut butter hummus

      grapesicles

      southwestern beef roll-ups

      celery with cream cheese mousse

      turkey pinwheels

      fruit skewers with yogurt dip

      make-your-own snack mix

      appendix A. general cookbook resources

      about We Can!®

      guide to recipe symbols

      side dish recommendations

      appendix B. resources for parents

      what can my family and I do to encourage a healthy weight?

      We Can! parent tips: making healthier food choices

      how much should I feed my child?

      chefs in training: getting children involved in the kitchen

      appendix C. resources for children

      a food guide for children

      a cooking terms guide

      appendix D. cooking resources

      guide to common cooking measurements

      basic cooking instructions

      frequently asked questions (FAQs)

      temperature rules for safe cooking

      keeping your kitchen safe

      conversion charts

      index

      from the NHLBI director

      Dear Friends:

      With everyone’s busy schedules, how can you find time each day for the whole family to be together? Try spending family time in the kitchen, preparing healthy meals, and teaching your children to build lifelong healthy eating habits.

      The National Heart, Lung, and Blood Institute (NHLBI) is pleased to present this new Keep the Beat™ cookbook to help busy parents who want to make meal preparation a family affair. Keep the Beat™ Recipes: Deliciously Healthy Family Meals features delicious, heart healthy recipes, just like NHLBI’s Keep the Beat™ Recipes: Deliciously Healthy Dinners. The cookbook showcases new dishes that were created especially for the NHLBI by a Culinary Institute of America-trained chef/instructor and father of two. We even tested the recipes with parents and school-aged children to make sure they liked them.

      The cookbook also provides tips for involving children in meal preparation. The appendix is loaded with information on meal planning, cooking, and nutrition for families and children.

      Keep the Beat™ Recipes: Deliciously Healthy Family Meals was developed in partnership with the NIH’s We Can!® (Ways to Enhance Children’s Activity & Nutrition) program—a national education program to help children stay at a healthy weight. For more information on both Keep the Beat™ healthy eating and We Can!, see Hungry for More? (Resources) on the inside back cover.

      I hope you enjoy preparing and eating these meals with your family!

      Best wishes,

      [Signed December 2010]

      Susan B. Shurin, M.D.

      Acting Director

      National Heart, Lung, and Blood Institute

      acknowledgments

      The National Heart, Lung, and Blood Institute (NHLBI) would like to give special thanks to those involved with the development of Keep the Beat™ Recipes: Deliciously Healthy Family Meals.

      Recipes were developed by David Kamen, PClll/C.E.C., C.C.E., C.H.E., Chef/Instructor at the Culinary Institute of America.

      Recipe testing was conducted by Northern Illinois University (NIU) Nutrition and Dietetics and Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Associate Professor. Recipes were sampled by school children at NIU Child Development Laboratory, Paul T. Wright Elementary School, and Malta Elementary School.

      Food photographs were taken by Ben Fink Photography.

      The NHLBI staff who provided technical expertise and direction for the cookbook include Karen Donato, S.M., Janet de Jesus, M.S., R.D., Melinda Kelley, Ph.D., and Melissa McGowan, M.H.S., CHES.

      introduction

      •eat in good health

      •growing healthy children

      •abbreviations

      introduction

      Do you feel challenged to serve your family healthy meals each day? Nutritious food doesn’t have to be bland or take a long time to prepare. You can prepare healthy recipes that taste great—and that your children will love. Keep the Beat™ Recipes: Deliciously Healthy Family Meals dishes up all that and more. With kid-tested recipes, such as Southwestern Beef Roll-Ups, Hawaiian Huli Huli Chicken, and Mexican Lasagna, these

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