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When it comes to food and nutrition, it's understandable to be confused right now. What's healthier; vegan, Paleo, gluten-free or raw? Are you stumped about what to feed your family?
THE TRULY HEALTHY FAMILY COOKBOOK has the answers. It's full of delicious recipes based on modern nutrition science. It takes a flexitarian approach that includes the best parts of the current health movements. Armed with this book, you'll have the power to take charge of your family's health with smart, balanced and varied eating.
Registered dietitian, best-selling author and nutrition expert, Tina Ruggiero offers up her best 120 mega-nutritious recipes you won't find elsewhere that focus on what works when it comes to good-for-you cuisine: tasty, fresh, real food ingredients, simple preparation and proven nutrition.
Scrumptious recipes include Homemade Date and Almond Muffins; Orange-Infused Couscous with Fresh Cherries; Curried Veggie Pancakes; Crustless Mini-Quiche with Goat Cheese and Beet Greens; Thai Salmon Sliders; Stuffed Chicken with Herbed Ricotta and Kale; Fruited Yogurt Brulee and Chocolate Chip Angel Food with Ganache.
THE TRULY HEALTHY FAMILY COOKBOOK is about real food with big benefits, and it's relevant no matter how large or small your family. This is the only cookbook you'll need!
Mom's Choice Award Gold Medal recipient.
|Publisher:||Page Street Publishing|
|Product dimensions:||7.97(w) x 8.95(h) x 0.73(d)|
About the Author
Tina Ruggiero, M.S., R.D., L.D., is a sought-after nutrition expert, spokesperson and award-winning author. Fondly called "The Gourmet Nutritionist," Tina is frequently seen on national TV, heard on radio, and her writing, recipes and advice have appeared in magazines and newspapers, including Men's Health, USA Today, Family, Woman's World, and First for Women. Tina is the principle of her own nutrition consulting firm where she helps both corporations and consumers. She is also a nutrition correspondent for NBC's syndicated television show Daytime; a special correspondent to the Tampa Tribune and an avid cook. Her first book, The Best Homemade Baby Food on the Planet was a finalist in the prestigious IACP cookbook competition.
Read an Excerpt
The Truly Healthy Family Cookbook
Mega-Nutritious Meals that are Inspired, Delicious and Fad-Free
By Tina Ruggiero, Bill Bettencourt
Page Street Publishing Co.Copyright © 2013 Tina Ruggiero
All rights reserved.
Better Breakfasts and Brunch
Out with the old, in with the new! These bold-flavor options rev up your repertoire and keep you energized.
Tutti Frutti, Sunday Special, Mix It Up Müesli and All-Star Kale and Potato Frittata — these are the reasons my family eats breakfast. The options may not be traditional, but they're healthy and delicious, and that's why everyone finds a place around the kitchen table each and every morning.
Let's face it — basic breakfast food can get boring. Especially when you're in a rush or don't have much of an appetite, there's no incentive to eat this all-important meal, but breakfast really does live up to its reputation!
Breakfast eaters find it easier to stay slim and have more energy and improved productivity. Breakfast can also boost your mood and, in younger children, breakfast can give a competitive edge, reduce hyperactivity, increase concentration and improve performance.
However, eating just anything in the morning is not much better than skipping breakfast. Sugary or high-fat foods will actually slow you down, and this is another reason some people don't care for breakfast; they feel sluggish after eating. What to do? Focus on nutrients and not necessarily the food. There's no rule that says we have to eat cereal in the morning.
To energize your body and boost brainpower, think outside the cereal box. A healthy breakfast includes some protein, which can come from fish, eggs, cheese or quinoa. You'll need some fiber, which can come from nuts, colorful fruits or veggies. A little bit of fat will prevent you from craving mid-morning snacks, and you'll want to include some complex carbohydrates from grains such as couscous, oats or bulgur to keep your metabolism humming.
By approaching breakfast with this philosophy, your options become endlessly more tempting!
Mix It Up MÜESLI
HOMEMADE MÜESLI WITH OATS, ALMOND MILK, KEFIR AND FRUIT
Nothing compares to the taste and nutrition of homemade müesli, and what you buy in the store (resembling granola) is a far cry from the original recipe. Authentic müesli is made with raw oats, which contain phytic acid, a nutrient that may help protect us from cancer. In fact, every ingredient in this recipe contributes to good health. Also, it's quick and easy to make, and you can adapt the recipe to your taste preferences, the season or whatever you have on hand. Each serving is rich in complex carbohydrates, fiber and calcium, and just one serving of müesli can provide two servings of fruit.
YIELD: 6 cups | TIME: 20 minutes
4 oz/120 ml almond milk, unsweetened
2 cups/475 ml vanilla kefir
1 ¼ cups/100 g oats, rolled, old-fashioned
½ medium apple, peeled and grated
¼ cup/40 g grapes, halved
½ cup/75 g raisins
¼ cup/40 g pecans, chopped and toasted
6 oz/180 g nonfat Greek yogurt
¼ cup/60 ml honey
2 tbsp/30 ml lemon juice
Mint leaves, for garnish (optional)
Combine all the ingredients but the mint in a large bowl. Cover and store in the refrigerator for a minimum of 24 hours. When ready to serve, ladle into bowls and garnish with mint. Will last 3 days tightly covered in the refrigerator.
PER 1-CUP SERVING: Calories 280, protein 9 g, total fat 7 g, carbohydrates 45 g, sodium 65 mg, fiber 3 g
TINA'S TIP: Feel free to experiment and make this recipe your own. Try adding apricots, ground flaxseed or wheat germ; use walnuts or hazelnuts instead of pecans; and top it with sliced bananas, strawberries or raspberries.
Flip for FLAPJACKS
MULTIGRAIN PANCAKES WITH APPLE-ORANGE-HONEY TOPPING
Every ingredient in this recipe has a nutritional benefit, but all my family knows is that a stack of these pancakes are the perfect start to a Sunday morning! I've also been known to make these for the occasional dinner. No matter when you enjoy these pancakes, you'll love the taste. They're a little different than traditional pancakes, but that's what makes them a winner in my home. My secret ingredient is buttermilk. Packing more calcium and protein than regular milk, buttermilk is also a rich source of gut-healthy probiotics. Yogurt is not your only source! Also, if you have a few different types of flour in your cupboard, you can make this recipe with a number of options (see tip). Otherwise, the fragrant spices, hearty oats and naturally-sweet fruit in this recipe will inspire you to toss the packaged pancake mixes and convert to scratch. You'll never go back!
YIELD: 16 pancakes | TIME: 30 minutes
2 Granny Smith apples, peeled, cored and grated
Zest (2 tsp/8 g) and juice of
2 oranges (½ cup/120 ml)
1 cup/235 ml honey
¾ cup/90 g all-purpose flour
½ cup/60 g whole wheat flour
1 cup/56 g wheat germ
1 cup/80 g quick-cooking oats
1 tsp/2.3 g cinnamon
¼ tsp nutmeg
2 ¼ tsp/10.4 g baking powder
½ tsp baking soda
½ tsp salt
2 cups/470 ml low-fat buttermilk
1 tsp/5 ml vanilla extract
Vegetable oil, for cooking
To make the topping, place the grated apple, zest and juice of the oranges and the honey in a small saucepan. Bring to a simmer and cook until the apples are translucent and the mixture has thickened to a spoonable sauce, about 20 minutes. Yield should be about 2 cups/475 milliliters.
While the topping is cooking, prepare the pancakes. Preheat oven to 200°F/93°C. In a large bowl combine the all-purpose flour, whole wheat flour, wheat germ, oats, cinnamon, nutmeg, baking powder, baking soda and salt. Whisk to combine.
In a medium bowl, whisk together the buttermilk, eggs and vanilla. Stir them into the dry ingredients just to combine. Do not overmix. Mixture will be somewhat thick.
Heat a nonstick skillet over medium heat. Brush the pan with a small amount of vegetable oil. For each pancake, scoop a heaping ¼ cup/60 milliliters batter onto the skillet. Pancakes should be approximately 4 inches/10 centimeters across. Cook the pancakes for 2 to 3 minutes on the first side, or until golden brown. Flip the pancakes and cook another 2 to 3 minutes. Place pancakes in the oven for up to 10 minutes to keep warm if needed.
PER PANCAKE: Calories 150, protein 6 g, total fat 2 g, carbohydrates 28 g, sodium 290 mg, fiber 3 g
TINA'S TIP: Try using different flours like quinoa or amaranth flour or adding nuts or dried fruits to the mix. Substitute quinoa and amaranth one-for-one for whole wheat, but dont use them for the entire amount — they are too grainy and don't have enough gluten.
MIXED FRESH FRUIT SALAD WITH CINNAMON-RAISIN CROUTONS
The Tuscan region of Italy brought us the much-loved panzanella salad, a simple dish made with chunks of bread and fresh tomatoes. It's so simple to make yet incredibly delicious – and it happens to be the inspiration for this fruit salad! Who says croutons and fruit can't go together, especially when the croutons are made with whole wheat, cinnamon-raisin bread? Yum! Dusted with cinnamon, the croutons get a boost of nutrition, and you'll benefit from the spice's anti-bacterial powers and its ability to stabilize blood pressure. Further, my fruit mix is a treasure trove of health: kiwi has more vitamin C than an orange; strawberries fight cancer, blueberries protect our vision and grapes combat heart disease.
YIELD: 8 servings | TIME: 25 minutes
4 slices whole wheat cinnamon-raisin bread, cut into bite-size pieces
¾ tsp ground cinnamon
2 tsp/4 g sugar
1 tbsp/15 ml canola oil
1 tbsp/15 ml honey
1 tbsp/15 ml lemon juice
1 cup/145 g blueberries
2 cups/300 g grapes, halved
1 ½ cups/255 g sliced strawberries
4 kiwis, chopped
Preheat oven to 325°F/170°C or gas mark 3.
Line a rimmed baking sheet with foil. Add the diced bread pieces. In a small bowl, combine the cinnamon, sugar and canola oil. Toss the bread with the cinnamon mixture to coat. Bake until golden and crispy, 15 to 20 minutes. Remove from the oven and let cool.
Meanwhile, in a large bowl, add the honey and lemon juice, mixing to combine. Add the blueberries, grapes, strawberries and kiwi, tossing to combine everything. When ready to serve, combine the fruit with the croutons.
PER SERVING: Calories 140, protein 3 g, total fat 4 g, carbohydrates 27 g, sodium 75 mg, fiber 3 g
TINA'S TIP: Resist the temptation to increase the oven temperature higher than 325°F/170°C or gas mark 3. Yes, the croutons will crisp quicker, but they'll have a greater potential to burn. So, let them take their time browning while you chop up the fruit for the salad.
Little Miss SAVORY MUFFINS
ZUCCHINI, SWEET POTATO, CHEDDAR AND PROSCIUTTO MUFFINS
Benefits of the Mediterranean diet are well known, and this muffin recipe combines many of the staples of this healthy way of eating, including whole grains, olive oil, vegetables and yogurt. Young and old alike find these muffins irresistible. They're the perfect size for little fingers and complement eggs and omelets. You can make them ahead of time, too, so sleeping in on Sunday morning is definitely an option! Just pop them into the oven to warm, and wait for the aroma to lure everyone into the kitchen. Leftovers? Enjoy them as an accompaniment to a salad or bowl of hearty soup.
YIELD: 12 muffins | TIME: 1 hour 15 minutes
1 cup/120 g whole wheat flour
½ cup/60 g buckwheat flour
½ cup/60 g all-purpose flour
1 tsp/5 g baking soda
¼ tsp baking powder
¼ tsp salt
6 tbsp/90 ml olive oil
4 ½ tbsp/67.5 g low-fat Greek yogurt
1 ½ cups/165 g shredded zucchini
1 ½ cups/165 g shredded sweet potato
1 tsp/15 g fresh thyme leaves
2 oz/58 g thinly sliced scallions
1 cup/120 g grated sharp Cheddar
½ cup/40 g finely chopped prosciutto
Preheat oven to 400°F/200°C or gas mark 6. Line a 12-cup muffin pan with paper liners.
Place the whole wheat flour, buckwheat flour, all-purpose flour, baking soda, baking powder and salt in a large bowl. Whisk together.
In another bowl, whisk the olive oil, yogurt and eggs together. Add the dry ingredients in a couple of batches, stirring to combine with a rubber spatula or wooden spoon. Do not overmix. Stir in the zucchini, sweet potato, thyme, scallions, Cheddar and half the prosciutto. Fill the muffin cups. Divide the remaining prosciutto among the muffins, sprinkling it on top and lightly pressing it into the batter. Bake for 45 minutes, or until a toothpick inserted into the center comes out clean.
PER MUFFIN: Calories 100, protein 4 g, total fat 5 g, carbohydrates 9 g, sodium 300, fiber 1 g
TINA'S TIP: Instead of prosciutto, try using smoked salmon. Serve with a little low-fat sour cream.
Rev Up 'n' Go BAKED EGGS
BAKED EGGS WITH TOMATOES, SPINACH AND FONTINA CHEESE
Nothing is better than waking up to the smell of something yummy in the oven, and these baked eggs are no exception. They have the power to lure sleepyheads from their bedrooms to the kitchen! Quick and simple to make, these baked eggs are like little omelets in a cup, and they're just as delicious as they are healthy. One serving delivers 35 percent of a day's worth of vitamin A and 20 percent of your vitamin C requirement, and this one-dish meal is a very good source of quality protein. Nutmeg, my secret ingredient, is the perfect complement to the fontina cheese, and it contains eugenol, a powerful, fat-soluble antioxidant that's important for heart health. In my home, we enjoy these baked eggs nearly every Saturday morning, and to keep it fresh, I change the ingredients with the season.
YIELD: 4 servings | TIME: 25 minutes
Special equipment: 4 (6 to 8 oz/180 to 240 ml) ramekins or custard cups
1 tsp/5 ml vegetable oil
4 tbsp/40 g finely chopped shallot
4 oz/120 g roughly chopped spinach leaves
1 cup/240 g finely chopped tomato
¼ tsp salt
¼ tsp pepper
Several grates of nutmeg
¼ cup/60 ml cream
2 oz/60 g fontina cheese, grated
Preheat oven to 400°F/200°C or gas mark 6. Heat a small sauté pan over medium heat. Add the vegetable oil to the pan and sauté the shallot with a pinch of salt until softened but not brown, about 2 minutes. Add the spinach and wilt, then stir in the tomato. Season with the salt, pepper and nutmeg. Divide the mixture among the ramekins. Break an egg into each ramekin. Pour 1 tablespoon/20 milliliters of cream over each egg and sprinkle with a pinch of salt and a grating of black pepper. Divide the cheese among the ramekins. Bake for 10 minutes, or until the white is set and the yolk is still runny (or cook longer if a solid yolk is preferred). The cheese should be melted and starting to brown.
PER SERVING: Calories 220, protein 11 g, total fat 16 g, carbohydrates 9 g, sodium 320 mg, fiber 2 g
TINA'S TIP: Experiment with different fillings for variety. Kale can be used in place of spinach in the above version, and Serrano ham, onions and potatoes are also excellent variations. You really can't go wrong.
RASPBERRY, PEACH, YOGURT, HONEY AND WHEAT GERM SMOOTHIE
This jewel-tone smoothie is as pretty as it is healthy! It contains raspberry ketones, which may inhibit the growth of cancer cells, and it's also rich in flavonoids, which may help fight heart disease. A dash of honey naturally sweetens this refreshing energizer, and my secret ingredient is wheat germ! It adds a slightly nutty flavor, but it's a powerhouse of nutrients: it's an excellent source of fiber and rich in vitamin E, folate, magnesium and omega-3 fatty acids. Buy a big jar of wheat germ and keep it in the refrigerator to maintain its freshness. Then, use it in muffins, protein shakes, quick breads, oatmeal, cereal and even casseroles!
YIELD: 1 smoothie (about 10 oz/300 ml) | TIME: 5 minutes
¾ cup/95 g raspberries
½ peach, roughly chopped
½ cup/120 g nonfat plain Greek yogurt
1 tsp/2.3 g wheat germ
1 tsp/5 ml honey
3 ice cubes
Place all ingredients in a blender and purée. The mixture will be thick, so pause the blender, scrape down the sides and purée again. Do this 2 or 3 times, or until it is smooth yet thick.
PER SERVING: Calories 100, protein 2 g, total fat 0.5 g, carbohydrates 27 g, sodium 0 mg, fiber 2 g
TINA'S TIP: For variety, this recipe is also delicious made with almond milk in place of the yogurt. Just omit the ice cubes and prepare the recipe as written.
Kiss My CAKES
CORNCAKES WITH BLUEBERRY COMPOTE
I know what you're thinking. "Corn? What's that doing in a healthy cookbook?" The answer is simple. Corn – especially cornmeal – is one of the few foods that are a source of lutein and zeaxanthin, two nutrients that are hugely important to prevent macular degeneration, for which there is no cure. Made with all-natural ingredients, these cakes contribute important nutrients to the diet and are an early morning crowd pleaser. Their texture is slightly different from pancakes, but if you like cornbread, cornbread muffins or cornbread stuffing, you'll enjoy these variations on the traditional flapjack. With virtually no fat and a super fruit topping, you'll feel good about putting this meal on the table. If you have leftover compote, use it to top waffles, toast or frozen yogurt!
YIELD: 5 servings (10 corncakes) | TIME: 40 minutes
1 ½ cups/225 g blueberries, thawed if frozen
½ cup/100 g sugar
½ tsp lemon zest
2 tbsp/30 ml lemon juice
1 ½ tsp/12 g cornstarch
¾ cup/105 g cornmeal
¼ cup/30 g whole wheat flour
¼ cup/30 g all-purpose flour
½ tsp baking powder
½ tsp baking soda
½ tsp salt
1 cup/235 ml buttermilk
2 eggs, beaten
2 tbsp/30 ml honey
1 to 2 tbsp/14 to 28 g unsalted
butter, melted, for cooking
To make the compote, place the blueberries in a saucepan with the sugar and lemon zest. If using fresh berries add ½ cup/120 milliliters water. If frozen, the natural juices from thawing will provide enough liquid. Bring to a simmer and cook for about 10 minutes, until most of the berries have burst and the juices have cooked down and concentrated. While the berries are cooking, combine the lemon juice and cornstarch. Stir into the simmering berries. Cook an additional 2 minutes to thicken. Reserve. Compote can be made ahead and kept refrigerated for 2 weeks. Reheat before serving.
To make the corncakes, in a medium bowl, whisk together the cornmeal, whole wheat flour, all-purpose flour, baking powder, baking soda and salt. In a small bowl, whisk together the buttermilk, eggs and honey. Whisk the buttermilk mixture into the dry ingredients. Stir until just combined.
Preheat oven to 200°F/93°C. Heat a large nonstick skillet over medium-low heat. Brush with a small amount of butter. For each corncake, scoop ¼ cup/60 milliliters batter onto skillet. Cook until edges start to dry and lightly brown and bubbles form on the surface, about 2 minutes. Flip and continue to cook another minute until cooked through. Transfer to a baking tray. Continue until batter is used up. Place tray in the oven to warm pancakes briefly.
Excerpted from The Truly Healthy Family Cookbook by Tina Ruggiero, Bill Bettencourt. Copyright © 2013 Tina Ruggiero. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Better Breakfasts and Brunch 17
Out With the Old, in With the New! These Bold-Flavor Options Rev Up Your Repertoire And Keep You Energized.
Easy-Peasy Panini and Sandwiches 45
Fill Up, Not Out, With These Scrumptious Lunches!
Power Proteins from Land and Sea 63
More Flavor, Fewer Calories, Better Health. Bring It!
Tempting Pasta, Flatbread and One-Dish Wonders 91
Simple, Filling Recipes that Will Satisfy the Biggest Appetites While Keeping Calories in Check!
Simply Sensational Salad Meals and Side Dishes 115
Give Mealtime a Makeover With Exciting Recipes that Deliver Health and Deliciousness!
Sweet Surprises 141
Save Room for Dessert! Guilt-Free Treats Make Happy Endings!
vSupercharged Snacks and Nibbles 159
Whether It's Midday or Midnight, These Sweet and Savory Munchies Offer Satisfaction and Nutrition!
Luscious Libations 183
Perk Up Your Days and Nights With Healthy Coffees, Teas and Skinny Cocktails!
Recipe Index 206
About the Author 223
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The Truly Healthy Family Cookbookis a recipient of the prestigious Mom's Choice Award. The Mom’s Choice Awards honors excellence in family-friendly media, products and services. An esteemed panel of judges includes education, media and other experts as well as parents, children, librarians, performing artists, producers, medical and business professionals, authors, scientists and others. A sampling of the panel members includes: Dr. Twila C. Liggett, ten-time Emmy-winner, professor and founder of PBS’s Reading Rainbow; Julie Aigner-Clark, Creator of Baby Einstein and The Safe Side Project; Jodee Blanco, New York Times best-selling Author and; LeAnn Thieman, motivational speaker and coauthor of seven Chicken Soup For The Soul books. Parents and educators look for the Mom’s Choice Awards seal in selecting quality materials and products for children and families.