ABC’sofNutritiousCooking&LivingaHealthierLifestyle

ABack-to-Basics

SurvivalGuide

ForYourFamilybyCheriMajors,M.S.&JacobMajors,7thGradeContents

ChapterPageIntroduction11.Aisfor....ApplesandFruits32.Bisfor....BakedHomemadeBreads93.Cisfor....CherriesandBerries134.Disfor....DairyandDinners175.Eisfor....EatingSmallerMeals–MoreOften216.Fisfor....FishwithFlavor297.Gisfor....GarlicandOnions358.Hisfor....HealthyDesserts379.Iisfor....IronEssentials4110.Jisfor....JuicingforHealth4311.Kisfor....KeepingFamilyPetsHealthy4912.Lisfor....Lemons,LimesandCitrusJuice5113.Misfor....MainMealDishes5914.Nisfor....NutsandSeeds6315.Oisfor....OliveOil6516.Pisfor....ProteinSources6717.Qisfor....QuickLunchSolutions7318.Risfor....Remedies,NaturallywithoutDrugs8119.Sisfor....SoupsandSalads8520.Tisfor....TeaandCoffee8921.Uisfor....Under-Exercised=Overweight9122.Visfor....VegetarianMeals9323.Wisfor....WholeGrains9724.Xisfor....X-extraWaterSources9925.Yisfor....YourTime10126.Zisfor....ZucchiniSquashVegetables103

Copyright@2010byCheriMajors,M.S.Allrightsreserved

Introduction

MygrandmothergrewupduringAmerica’sfirstbigdepression,andshegavemegourmetcookinglessons(on-a-dime)backinmyteens,whichIwillalways

megourmetcookinglessons(on-a-dime)backinmyteens,whichIwillalwaysremember.IlookbackandcherishthosetimesIspentwithher,andmygrandfather,wholivedthroughtumultuoustimes,yetprosperedanyway.Theyweremyinspiration,astheytrulylivedtheirliveshealthy,wealthy,andwise.

NowIwouldliketoinspireyoutowardahealthierfamilylife,whilekeepingmoreofyourhard-earnedmoneyinyourpockets.Wecan,andwillgetthroughthesetoughtimes,becausewearetough,andwearegoingtogethealthiertogether.SimplyfollowtheABC’sofnutritiouscooking,andlivingahealthier,andhappierlife-style.Ihopeitwillhelpyourfamilygetback-to-basics!

Younowhaveaquickreferenceguidetohealthy,quickandeasy,yetextremelyinexpensivemealsuggestions,recipes,unexpectedexerciseopportunities,naturalBiblicalhealing,andparentingtips.Iwishyourfamilywell,throughnutritiouscooking,eating,andhealthyliving!

Note:TheE-bookversioncanbeaccessedthroughfreearticlesonmyfamilyfriendlynewspage,onlineatwww.AssociatedContent.com/cmajors.

Chapter1AisforApples&Fruits

Anappleadaykeepsthedoctoraway,alongwithagoodvarietyofotherfruits,sweetlynutritious,andhighinfiber.Trythisversatileapplecrisprecipe,(couldsubstitutepeaches,pears,ornectarines)goodforbreakfast,ordessert.

FallRecipeforAppleCrisp

Here'sagreatfallrecipeforAppleCrispwithsomanyvariationsthatyou'llbemaking,andserving,thisversatiledessertallseasonlong.Yourfamilyandfriendswillrequestit!Ifyou'veeverhadawarmscoopofhome-bakedAppleCrispwithmilksplashedoveritforabriskfallbreakfast,orperhapsadessertsliceofAppleCrispwithascoopofvanillaicecream,afteraSundayfamilydinner,you'llwanttopreparethisrecipe,enjoy!

AppleCrispCrust(chooseone)4-GrahamCrackers-whole,NOTcrushedLinethebottomofasquarebakingpanwithgrahamcrackers,that'sit!Or:1-Keeblerpre-madeGrahamCrackerCrust,largepiesizeOr:1-6packKeeblerpre-madeMiniGrahamCrackerCrust,individualsize

Or:1-6packKeeblerpre-madeMiniGrahamCrackerCrust,individualsizeAppleCrispFilling4-Pippinorgreen,sourApples,cored,peeled,andslicedthin½Cup-Raisins(optional)¼Cup-LemonJuice

Linethebottomofthepiecrustsolid,withthinlyslicedapples,bylayer.Addtheraisins(optional)overthefirstapplelayer,andcontinuelayeringappleslices.Pourlemonjuiceevenlyovertoplayerofapples,todrizzledowntolowerlayers.

AppleCrispTopping(chooseone)¼Cup-ButterorMargarine(atroomtemperature)1/3Cup-BrownSugar4Packets-QuakerInstantOatmeal,anyCinnamonvariety

Inamixingbowl,cut-in(chopintosmallsquares,don'tmixorsmash)butterormargarine,intotheinstantoatmeal,sprinklingthiscrumblymixtureoverthetopoftheapples.

Or...AlternateAppleCrispTopping¼Cup-ButterorMargarine(atroomtemperature)¼Cup-WhiteSugar¼Cup-BrownSugar1/3Cup-InstantOatsorRolledOats1/3Cup-WholeWheatFlour1tsp.-GroundCinnamon½tsp.-GroundCloves½tsp.-GroundNutmeg

Inamixingbowl,cut-in(chopintosmallsquares,don'tmixorsmash)butterormargarine,intoalltheotheringredients,sprinklingthiscrumblymixtureoverthetopoftheapples.

BakingInstructions

Preheatovento350degrees.BakeAppleCrisp30to45minutes,untilthecrumblycrustturnsbrown.Removefromheat,andallowtocoolatleast15minutesbeforeserving.Refrigerateanyextra.AppleCrispServingSuggestions

ServeasDessert:Servehotwithorwithoutascoopofvanillaicecreamontopafterdinner.ServeasacompleteBreakfast:Serveinabowl,coldorheated(inmicrowave)withorwithoutpouringmilkover,forachunky,granola-with-appleskindofcereal.

Fornaturallysweetanddelightfullydifferentfruitwithdips,trymakingtherecipesonthenextpage.AllaregoodforreplacingValentine,Easter,HalloweenandChristmascandies!NaturallySweet&HealthyValentine'sTreats

ThebestalternativeforValentine'scandyissweet,refreshingandgoodforyou.You'llbesurprisedhoweasilyyourkidswillgiveupthosedelectable,gooeychocolates,whichcanresultintoothdecay,andunhealthyweightgain,bysimplysubstitutingappealingfruits.

FruitDips

Yourchild'sweightandteethwon'tsufferwhenbitingintoheart-shapedwatermelonandappleslicesorbrightredstrawberryhearts.Eachofwhichcanbeservedwith,orwithout,invitingdipssuchaswhippedcream,peanutbutter,creamcheese,maplesyruporCoolWhip.

Sugar-freeorfat-freeCoolWhipisourfavoritewhendippingbrightred,naturallyheart-shaped,strawberryhalves,withgreenerytrimmedoff.Nothingismoreappealingthanabowlfilledwithstrawberryhalves,sportingwhippedcreamontheside,andwillbeeatenupjustasquicklyascandywouldbegobbledup.

CookieCuttingWatermelonSlices

Anotherdeliciouscandysubstituteiswatermelonslices,whichcanbecutwithseveraldifferentsizesofheart-shapedcookiecutters.Servetheseonatraywithorwithoutwhippedcream,afewblueberriessprinkledaround,andtheytoowillbeeatenuplikecandy,nature'scandy.Slicing&PersonalizedDipping

Probablythemostengaginganddip-friendly,candy-substitutingfruit,isaslicedredapple.Core,sliceandserve,positioningslicesintoheartshapes,alongwithagooeymixofpeanutbuttermaplesyrupdip.

Dipscanbeservedseparateifyourkidsprefercreamyorchunkypeanutbutteralone,withanotherdipbowlfilledwithmaplesyrup.Maplesyrupcanalsobeaddedtocreamcheese,ortryNutellaHazelnut(mildlychocolate)spread,forotherdipvariations.

Yourkidsmayevenwanttocreatetheirownfruitdipssuchasnachocheese,cinnamonapplesauce,ortapiocapudding.Youcanallhavefuninventingnewfruitdips,whichwillencouragemorefruittobeeatenatyourhouse.

CookieCuttingJelloShapes

Ifyourchildrenlikecherryorstrawberry-flavoredJello,mixupabatchinalongglassbakingdish(using¼cuplesswater).Thenextdaywhenthegelatinhasset,usingyourheart-shapedcookiecutters,cutout,andserve-uplotsofred-Jellohearts.

NaturallysweetValentine'sheartsinredfruitsandJelloaresoquick,andeasy,savingmoneyoverboxedchocolates,cavities,andotherpreventablehealthproblems.HaveyourkidshelppreparethesespecialValentinesweetsforyourwholefamily,andenjoythemtogether.

Chapter2BisforBakedHomemadeBreads

Bakedbreadanddoughcaneitherbemadebyhand,orinabreadmachine,enablingyoutousewholegrain,nutritiousflourswithBvitamins.Forfunholidaybreadsticksandcookiestrythesekid-friendlyrecipes.

ChristmasCandy-Cane-ShapedCookiesandCheese-BiscuitBreadSticks

Insteadoftraditionalpure-sugar,Christmascandycanes,wehaveoptionsforyou!Instead,cutoutmostofthesugar,andmaketheseeasy,candy-caneshapedcookies,andcheese-biscuitbreadsticks;afunholidayChristmasbakingproject,withyourkids.Weevenletyousubstituteyourfavoritecookie,orbiscuitrecipes,ifyouwantto.

TheStoryoftheCandy-CaneTheChristmascandy-canestorygoessomethinglikethis...

Onceuponatimetherewasacandymakerwhowantedtocreateacandy

OnceuponatimetherewasacandymakerwhowantedtocreateacandysymbolizingthetruemeaningofChristmas,whichisallaboutJesus(Heisthereasonfortheseason).Sothecandymakerdesignedacandystick,orcane,whichwascurvedatthetop,torepresentashepherd'sstaff(fortheLambofGod)whichalsobecomestheletter"J"(forJesus)whenthestaffisturnedupsidedown.Candy-CaneColors

Youmightaskwhythecandymakerchoseredandwhitecolorstobeentwinedintoonecane.Theansweris-whiterepresentsthepurityofJesus,whilethecolorredsignifiesHisblood,shedforus,tocoveroursins.

ShortbreadorSugar-CookieCandyCanes

Usingyourfamily'sfavoriteshortbreadorsugar-cookierecipe,mixbatterandformpalm-sizeddoughballs.Cuteachdoughballinhalfandrolleachhalfintolongtubestrips(yourkidswillcallthemfat-wormshapes)withyourhands,onaflour-dusted,countertoporchoppingboard.

Youdon'thavetoeatpuresugarcandy-canesanymore,asnowyouhavehealthier,evenfuncookie,andbread-stickoptions.Thisisagreatkid-friendlyfamilykitchen-tableactivity.Savetherealsugarycandy-canesforChristmastreedecoratingorhotchocolateandcoffeestir-sticks,throughouttheholidays.WishingyouandyourfamilyaveryMerryChristmas!

YouHaveChoices

Ifyouaretryingtocutdownonsugar,trymakinghomemadeBisquickbiscuitsinstead,orusepre-made,frozen(thawed)orpop-open,cannedbiscuits.Cuteachbiscuitintotwosections,andfollowtherollinginstructionsabove.Tocreatethetworedandwhitestripedandentwinedcanes,youandyourkidswillberollingindividualdoughstrips,intoredorgreen,andwhitesprinkles,pre-pouredontoseparateplates.Youcanuseyourchoiceofanyofthesprinkleslistedonthenextpage,imbeddingthemfirmlyintothebiscuitorcookierolls.Wethandsandrollmoistdoughstripsintothesprinkles,asitwillhelpkeeptheminplace,andpreventloss-of-decorations,whileexpandinginthebakingprocess.

ChristmasSprinkles

Red-rollonestripintocrushedandcrumbledcandycanes,red-hotcandies,groundcinnamonpowder(mixedwith,orwithouttablesugar)orintoredsugar

groundcinnamonpowder(mixedwith,orwithouttablesugar)orintoredsugar(orfrosting)sprinkles

White-rollintowhite(orgreen)sugarorfrostingsprinklesCandy-CaneTwisting

Twistthetwostripsaroundoneanotherandcurvethetopintotheshapeofashepherd'sstaff,afterplacingontoabuttered,cookiesheet.Followthebakinginstructionscited,forthepepper-cheesebreadsticks(nextpage).

Pepper-CheeseBreadSticks

Usingbiscuitsandrollinginto"worm"strips,asexplainedabove,rollintobread-sticktoppings(below)tocreatered-and-whitestrippedbreadsticks.Red-rollineitherchilipowder,wrapinpimentostrips(availableinsmalljars,marinated)orfresh,ordriedred-pepperbitsGreen-rollintodriedparsleyflakes,orchives(optional)

White-rollineitherpowderedParmesancheese,powderedmilk,oruseawhitestring-cheesestick,insteadofadoughstick(forextradiary)andfreezeyourcandy-caneshapebeforebaking.

Candy-CaneCookie&BreadStickBakingInstructions

Twistared(orgreen)andwhitestriparoundoneanother,placeontoabutteredbakingsheet,andcurveintoacaneshape.Bakeaccordingtopackagerecipeinstructions.Howeveryoucantrybakingthemina400degreeoven,for10to12minutes,butremovepriortobrowning.Donotburn!

Expectthemtopuffupalittle,andallowyourcandy-canecookies,orbreadsticks,tocoolpriortoremovingfromthecookiesheet,sotheydon'tbreakapart.Placeontoaflatsurfacetocoolcompletely.

Note:youcanmakegiant(extralarge)candy-canecookies,oneortwopercookiesheet,bakinganadditional5-7minutes.Orforlittlehands,yourchildrenmaywanttomaketinycandy-canecookies,simplyadjustyourbakingtimestoatotalof5-8minutes,anddonotletthembrown,orburn!

Chapter3CisforCherries&Berries

Cherriesandcherryjuice,blueberriesandstrawberries,areallextremelyrichin

Cherriesandcherryjuice,blueberriesandstrawberries,areallextremelyrichinantioxidents,andsonaturallysweet,yetaresolowontheglycemicindex,youcanhavethemwitheverymeal.Cherryjuicewillreduceinflammation,especiallyrelatedtojointpain,and/orsportsinjuries.Forfun,wholesomedessertsusingcherries,blueberries,andstrawberries,trymakingthese.

4thofJulyDesserts:PaperPlatePerfect

Whynotdecorateyour4thofJulypicnictablewithcolorful,edibledesserts,insteadofexpensive,throw-awaydecorations?Theseelegantred,whiteandbluedessertswillsparkupanytable,orpaperplate!Displayallyourcolorfuldessertsdownthecenteraisleofyourpicnictable.Thedessertcolorschemeofred,white,andbluefruits,areallthepatrioticdecorationsyou'llneed,otherthanthepaperplatestoholdthemon.

Serveupalltheseeasy-to-makedessertsusingcolorfulfreshfruits,icecreamandwhippedtoppingstodecorateyourpatrioticpicnictable.Preparationsareimportantwhenusingperishablefreshfruitssotrytoplanahead.Purchase,rinse,andrefrigerate,redcherries,blackplums(redinside)aswellasblueberries,andstrawberries.

Ifpossible,purchaseawholeflatoffreshlargestrawberriesfromyournearestroad-sidestand,orgrocerystore,andspendtherestofyourafternoonrinsing,andtrimmingthem.Keepfreshinyourrefrigeratornolongerthantwodays,beforeusingtheminyourdesserts.Anyextrasorleftoverscanbefrozenandusedtomakesmoothies.

ChocolateStrawberryPie

(makeaheadandfreeze)1pre-madechocolatepiecrustinsilverpie-tin(Keeblerorstorebrand)1cupfrozenwhippedtopping(CoolWhiporstorebrand),thawedWholefreshstrawberries,rinsedandtrimmed(enoughtofillpietin)Directions

Removeandsaveclearlidfrompre-madechocolatepiecrust,asthelidflippedoverandlabelremoved,makesaperfect,piled-high,clearpie-lidcover.SpreadthawedCoolWhip(fat-freeorsugarfree)overchocolatecrust,andpushlargestrawberriestrimmed-sidedown(bottompointup)intothewhitewhip.

Continuepushingstrawberriesintothewhippedfillingallaroundthepiestartingwiththeouterring,endingupaddingthelastoneintothecenterofthepie.Putclearlidbackon(highsideup)andfreezeuptoaweekbeforeserving.

Removefromthefreezeranddisplayonyourtable,allowingittothawwhilethebarbequeisheatingup.ServewithabigscoopofCoolWhipinthecenterandtopwithgratedchocolate,orahandfulofmini-chocolatechipsandfreshblueberries.

Mini-Cheesecakes

18-oz.packageofcreamcheese116-oz.frozenwhippedtopping(CoolWhip),thawed1tsp.vanillaflavoring/extract3redcherries,pittedandcutinhalf½cupblueberries

Pourcreamcheese,CoolWhipandvanillaextractintoamixingbowlorfoodprocessorandblenduntilsmooth.Scoopfillingintoeachoftheindividualgrahamcrackercrusts,thentopwithseveralblueberries,andonecherryhalf.Freezeahead,tothawoutwhilefiringuptheBBQ.

WhiteChocolate-DippedStrawberries

(makeaheadandrefrigerate)1pkg.whitemeltingchocolatecubes,melted12(ormore)largestrawberries,rinsedwithgreentopslefton1rollwaxpaper

Allowmeltedwhitechocolatetocooloffwhilelayingoutflatsheetsofwaxpaper.Holdlargestrawberriesbygreentopsanddiponlyhalfwayupintowarmwhitechocolateandsetontowaxpapertoharden.Oncecooled,theseelegantstrawberriescanbetransferredintocontainers,torefrigeratebeforebeingdisplayedandserved.

PlumFruitCups

6darkpurpleplums(redontheinside),cutinhalfandpitted(12halves)116-oz.frozenwhippedtopping(sugar-freeCoolWhip),thawed2largestrawberries,trimmedandchoppedupintosmallpieces

2largestrawberries,trimmedandchoppedupintosmallpieces¼cupblueberries1bagofshreddedcoconut

Scoopaspoonfulofthawedwhippedtoppingintoeachplumhalfandtopwithamixtureofchoppedstrawberriesandblueberries.Serveonabedofwhiteshreddedcoconut.

All-AmericanMini-Sundae

VanillaicecreamFreshblueberriesFreshpittedcherryhalf

Inassembly-linefashion,line-updessertcupsorDixiecups(oneperperson)addingoneplasticspoonpercup,fillingeachwithascoopofvanillaicecream.Topwithafewfreshblueberries,andaddoneredpittedcherryhalfontop.Displayonaservingtrayfilledwithcrushedice,andafewblueberriestossedabout.

Chapter4DisforDairy&Dinners

Dinnershouldbepreparedandeatenearlyintheevening,soitwillnotaddextra(unwanted)pounds.Everyoneinyourfamilywillsleepbetteratnight,especiallywheneveningmealsareaccompaniedbycalcium-richdairyproducts,suchasmilkandcheese.Forinexpensive,hearty,kid-friendlymealstrysomeofthesequickrecipes.

Fall&WinterFamilyMealsforPennies-per-Person

Ifyouneedextremelyquick,healthy,andheartyfamilymealsforfallthroughwinter,turnleftoversintoone-dishfamilymeals(withkidsinmind)forpennies-per-person.Makinghealthy,heartyfamilydinnersdoesnothavetobeexpensive,ortimeconsuming.

IndividualHawaiianPizzas

Openup,splittingintohalves,onabakingsheet,onepackageof6to8wholewheatorbranEnglishmuffins,making12to16individualpizzacrusts.Thenadd1tablespoonleftoverspaghetti(orpizza)sauce,smearedovereach

Thenadd1tablespoonleftoverspaghetti(orpizza)sauce,smearedovereach(halfmuffin)crust.

Overthespaghettisauce,addleftoverbitsofanymeat(roast,hamburger,chicken,orSpam)plus1teaspooncrushedpineapple,oneach.Coverwithgratedmozzarellacheeseandbroilonhigh(ormicrowave)justuntilcheeseismelted,aboutaminuteorso.Allowtocoolbeforeserving.

LoadedQuesadillas

Placeawholewheatflourtortillaonaroundpizzapan,andcoverwithathinlayerofgratedMexicancheeses.Positionbitsofleftovermeats,andvegetables,evenlydistributedoverthecheese,thensprinkleanotherlayerofcheeseovermeatsandveggies,enclosingwithaflourtortillaontop.

Broil(ormicrowave)foracoupleofminutes,anduseapizzacuttertosliceintowedges.Servewithseveralindividualbowlsofmildgreen,andhotredchilisalsas,guacamole,andsourcream,topile-on,orloadinside.

DoubleBakedPotatoes

Bakeonebrown,red,orgoldpotatoperperson,inamicrowavefor10-20minutes,piercingskinlightlywithforkonce,ortwicepriortocooking.Allowtocool,thencuteachinhalf,andfluffpotatoeswithafork.Ontoeachfluffedpotatohalf,addleftovermeats,veggies,andcoverwithasprinklingofgratedcheese.Broilormicrowavejustuntilcheeseismelted.Coolbeforeserving.

Sweet&SourFriedRice

Leftoverbrownricecanbeturnedintosweetandsourfriedrice.Simplyfryriceinoliveoil,crack-inoneortwoeggs,mix,andfryuntiltheeggsarecookedcompletely.Addfrozenpeas,leftovervegetables,crushedpineapple(withjuice)andsoysauce(lowersaltvariety)totaste.Continuecooking,justuntilfrozenpeashavewarmed,andthenserve.Aneasy-mealmemory,oflifeonMaui.

Tostadas

Placeseveralcorntortillasontoabakingsheetandontoeachoneaddrefriedbeansorblackbeans,andleftovermeats.TopeachonewithgratedMontereyJackcheeseandbroiljustuntilthecheeseismelted.

Jackcheeseandbroiljustuntilthecheeseismelted.

Aftercooling,pileonshreddedlettuce,tomatoesandavocadoslices.Drizzlesalsa,lemonjuice,orvinaigrette,andoliveoiloverthetopofthesalad.Addanoptionaldollopofsourcream,andapittedblackoliveontop.

TurkeyStroganoff

ThisrecipeismadewithleftoverThanksgivingturkeypieces,andgravy,heatedtogetherinalargefryingpan,tothicken.Boileggnoodlesinalargeboilingpot,alongwithfreshchoppedbroccoli,cubedeggplant,orzucchini,accordingtopackagedirectionsforcookingnoodles.

Drainnoodlesandvegetables,addingthemdirectlytothethickenedturkeygravy.Serveimmediatelyaftermixingcookedveggiesandnoodlesintothegravy.

Chapter5EisforEatingSmallerMeals–MoreOften

Eatingsmaller,morenutritiousmeals,throughouttheday,isbetterforyourfamily.Forquick,andeasywaystogetyourkidseatingbetter,followthesesuggestions.

HealthyFoodsYourKidsWillLovetoEat

Wouldn'titbegreatifyourchildrenscreamedforyoutopull-overeverytimeyoudrovepastahealth-foodstoreoroutdoorfarmer'smarket,withthesameenthusiasmtheyhaveforMcDonald'sorBurgerKing?Althoughitprobablywon'thappeninyourlifetime,therearesomecreativeanddownrightsneakywaystogetyourkidstoeatbetterthantheydotoday.They'llbecomehealthierandhappierintheprocess.Thebestpartistheywon'tevenknow,butyouwill.

It’sOKtoBeSneaky

Iwanttowarnyou,thatonceyou'recaught"sneaking"wholesomefoodsintothefamily'smeals,andtheylikeit,there'snoturningback.Thisisalifetimecommitmenttowardbetterhealthandwellnessfortheentirefamily,somakeitfunforthekids,anditwillbefunforyoutoo.Makesureyoutryallthesetriedand-truemealideas,assomeworkbetterfordifferentagegroups.MyQualifications

Qualifications

I'mnotadietitianoranurse,butIdohavedegreesinEarlyChildhoodDevelopment,andEducation,andwasaveteranfostermomfortenyears,specializinginhealingsickdrug-babies,andspecial-needsinfants,toddlersandchildren.Ifoundthateventhefussiesteaters(raisedonhigh-fat,sugaryandsaltyfast-fooddiets)couldn'tgetenoughofthehealthy(healing)foodsIhidintheirfavoritedishes,whenIwascookingforthem.

FoodstoSneakIn

Foodslikebroccoliandcauliflowercanbesteamedandmashedrightalongwithpotatoes(pastaorrice)andcompletelyhiddenbybrowngravy,fora"three-vegetable"mashedpotatoesandgravy,servedwithturkey.Whenaskedaboutthe"greenstuff"youanswer,"herbsandspices"!

SpanishRice

You'llbeableto"sneak"almostanyhigh-vitamin/mineralnutrient-packedvegetableintoaninexpensiveboxed,Spanishricemix.Veggiessuchaschoppedsweetyellow,red,andgreenbellpeppers,onions,garlic,broccoli,tomatoes,zucchini,eggplant,blackbeans,raisins,andcranberries,canallbehiddeninthisdelectablericedish.Tasteitbeforejudging,becausemostofmykidsaskedforsecond,andthird-helpings!

Ifyourkidswon'teventryit,thenhideitinanotherway.Combinethisricedishwithrefriedbeans,andgratedcheese,rolled-upintoatortilla,andthentheywilleatit!Easy-to-GrabFruit&SnackTreats

Duringhotsummermonthsalwayskeeporanges,apples,andaseedlesswatermeloninthebackofyourfridge,Ipromiseyourchildrenwilleateverysliceyouhandthem.

Makehealthyicecreambarsathome(buyapopsiclemakeratthedollarstore).Mixvanillayogurtwithfreshcutstrawberries,kiwis,orblueberries,andspoonintoindividualpopsicleforms,toppingwiththeplasticstem-handle,andfreezingovernight.

Yourkidswillwanttohelpyoumakethesefrozen-yogurt-pops,becausetheytasteexactlylikerealice-creambars.Haveyourkidseathealthy,juicyormessy

tasteexactlylikerealice-creambars.Haveyourkidseathealthy,juicyormessyfoodsoutside,toencourageoutdoorplayandexercise,whilekeepingthestickinessoutdoors.

FingerFoods&Dips

Becausekidslovefingerfoods,giveittothem;justwashthosehandsfirst,andscrubthosenails.Offeryourchildren(age3andolder)veggietrayswithanassortmentofcolorful,crunchy,cutvegetables.Anincentivetoeatveggiesistoservewithavarietyofbeandip,spinachdip,craborsalmondip,ranchdip,deviledeggdip,etc.

Thismakesacooldinneronahotsummernight.Additionally,youandyourkidscanbakeyourownbread,lettingitraiseorcookovernightforwarm,wonderfulsmellingandtasting,fresh-bakedbreadinthemorning.

Pancakes

Anothergreatwaytomakeahealthier,tastierbreakfastforyourfamilyiswithyourfavoritepancakemix.Addorangejuicetothemixinsteadofwaterormilk,addanegg,berriesand/orchoppednutsbeforecooking.Noneedtoaddbutterorsyrup,andyourkidswilldevourthem.Alunchtipwouldbetomakeberry-pancakeandpeanutbuttersandwiches.

HealthyReplacements

Afewfinaltipstocookhealthiermealsistoreplacebutter,lardorcookingoilswitholiveoil,andwholemilkwith1%or2%milkfortheentirefamily.Substitutehealth-robbingcandywithsweetfruitslikebananas,berries,andpersimmons,andpourthatsodadownyoursinkortoilets(tocleanporcelainandunclogdrains).

Insteaddrinkpurifiedwater,andwater-downthosefruitjuices.Exchangeyourtablesaltwithanaturalseasalt,andtradeinyourburgersforturkeyandfish.NowIchallengeyoutocreateyourown"sneaky"healthmeals.Yourfamilywilleventuallyloveyouforit!

Toenjoyversatileone-dishmeals,equallygoodhotorcold,trythesenutritiousrecipesonthenextpage.Youwillhaveten(ormore)potentialwaystomakehealthysaladsandsidedishesforfall,fromtwobasicrecipes.Waituntilyoutastethem!Becreativeandcomeupwithyourownwaysofservingthese

tastethem!BecreativeandcomeupwithyourownwaysofservingthesehighproteinInternationalsaladsandside-dishcasseroles.SurprisinglyHealthyInternationalSalads&SideDishes

(ForLaborDaythroughThanksgivingDinner)

Howmanysaladsdoyouknowthatcanbeeatenhotorcoldandaredeliciousinanyseason?TrytheseInternationally-colorfulandhealthysaladsthatcanbequicklytransformedintocasseroles,orwarmsidedishesforfall.

Ole`FiestaSaladorMexicanShepherd-PieCasserole

1-15oz.CannedCutCorn(NOTcreamedvariety),drained1-15oz.CannedBlackBeansorRedKidneyBeans,drained1-15oz.CannedCutGreenBeans,drained1-4oz.CannedChoppedGreenChilies(mildflavor)1BunchCilantro(rinsed),leafsonly½RedOnion,finelychopped½CupGratedMexicanCheeses-Blend,(addontop),optionalCombinealltheaboveingredientsandtossinalargemixingbowl,andseethevariationsavailableonthenextpage.

ForOle`FiestaSalad

-ForOle`Fiestasaladserviceplacecombinedingredientsontoabedoflettuceoroverabowlcontainingabagofmixedsaladgreens,noneedtotossfurther.Useyourfavoritesaladdressing.Addgratedcheeseontop(optional).Youcouldalsoaddflaked,coldsalmonorshrimp,ifyoulike.

ForCasseroleorWarmSide-Dish

-Forcasseroleorwarmside-dishplaceFiestacombination(priorpage)intoacasseroledish(withalid)oraglassbakingpan(withfoilforalid),addingjustalittleofthedrainedjuicesfromtheabovecans(½cup).Evenlydistributegratedcheeseontop(optional)andbakefor30minutesina350degreeoven,oronetotwominutesinamicrowave.

MexicanShepherd-Pie

Usingallthesameingredients(priorpage),andfollowingthecasserole

Usingallthesameingredients(priorpage),andfollowingthecasseroledirections,youcanmakeMexicanShepherd-Pie.Simplyaddchickenorturkeypieces,andaddacrustofleftovermashedpotatoes,tobrownwhileheating.

GarbanzoBeanFetaCheeseSaladorGreek-ItalianCreoleCasserole

1-7oz.JarofMarinatedArtichokeHearts,includeoil-doNOTdrain2-15oz.CansofGarbanzoBeans(drained)1-8oz.BasketofCherryorGrapeTomatoes,rinsed1-6oz.ContainerFetaCheese(anyvariety),crumbled1BunchItalian(orregular)Parsley,rinsed(leafsonly)1BunchGreenOnions,rinsedandchoppedCombinealltheaboveingredientsandtossinalargemixingbowl.

ForGarbanzoBean,FetaCheeseSalad

-ForGarbanzoBean,FetaCheeseSaladpourcombinedingredientsoverabedoflettuce,orovercooked,andcooledrainbowpastanoodles.

ForGreek-ItalianCreoleCasserole

-ForGreek-ItalianCreoleCasserole,inafryingpansautéthecombinedingredients(above)in1TablespoonOliveOil,untilgolden-colored,orwarminabakingdish(nolid)for15minutesina350degreeoven.ServespoonedoverLavishbread,pre-madepizzacrust,oranyotherflatbread.Thiscanalsogarnishacookedchickenbreast,anothercutofcookedmeat,orovercookedwholegrainpastaorrice!

Chapter6FisforFishwithFlavor

Fishcontainsprotein,nutrients,andomega3supportingahealthierheart,greatskin,andhair.Forhearthealthypoachedsalmonandspinachone-panmeal,trythis“Romantic&HeartHealthyValentine'sDinner”.

One-DishPoachedSalmon&WarmSpinachSalad

ThissavorypoachedsalmonandwarmspinachsaladcombinationisahearthealthydinnerwhichcanbequicklypreparedforValentine'sDayorany

hearthealthydinnerwhichcanbequicklypreparedforValentine'sDayoranyotherspecialoccasion.Colorfulandaromatic,thismealisheartyenoughtosatisfylargeappetites,yetlightenoughforanyromanticevening.

2TablespoonsOliveOil2individualportionsSalmonFilets(wild,nocolor-addedvarieties)1wholeLemon(thinlyslicedanddeseeded)1cupVinaigretteorItalianSaladDressing(makeyourown)1handfulParsleyand/orCilantroleafs(carefullyrinsed)2wholeItalianTomatoes(cutintoquarterwedges-cutinhalflengthwiseandinhalfagainthroughthemiddle)1bagBabySpinach(pre-rinsed,smallerleafs)½cupWalnutsorPecans6freshStrawberries(togarnishplate-donotcook)CookingInstructions

InalargefryingpanovermediumstovetopheataddOliveOilandSalmonFilets(skin-sidedown)withLemonslicesplacedoverthesalmonpieces.PourVinaigretteorItalianDressingcarefullyoverthesalmonaddingParsleyand/orCilantroleafsoverall.Simmerwithlidonpanuntilliquidisbubblingandsteamy,about5minutes.

IntothefryingpanaddTomatoesandWalnutsorPecanstothebubblingdressing,andthenaddthewholebagofBabySpinachleafswhichwillshrinkslightlywhensteamed.Toss(lightlystir)thesaladingredientsaroundinthevinaigretteorItaliandressing,turnoffheatandplacelidbackonthepanforaboutaminute.

Servethevinaigrette-poachedsalmonfiletswithlemonslicesarrangedontop,thelemonsbecomeverysweetandcanbeeatenwiththepeelintact.Positionthewarmspinachsaladwithtomatoesandwalnutstothesideofthesalmonanddrizzlethewarmdressingoverall.GarnishplatewithfreshStrawberries.

RoundoutyourhearthealthyValentine'smealwithwineorwaterservedinlong-stemglasses.Placerosesonthetableinacut-glassvaseandaddanoptionallightdesertafterexchangingValentinelovenotes,ornot.

TomakehighproteinMexicanshrimpandcrabfiestadinners,trytheeasyrecipesonthenextpages.FestiveBaja-StyleCincoDeMayoDinner

Makeafamily-styleBajabuffetandseewhatdelightfulcombinationsyoucan

Makeafamily-styleBajabuffetandseewhatdelightfulcombinationsyoucanroll-upintoyoursofttortillas.ForCincodeMayoserveupCrabEnchiladas,Coconut-LimeShrimp,GuacamoleDipwithSweetRedPepperSlices,RefriedBeans,andSpanishRiceservedonabedofBabySpinachwithsoftTortillas,andfruit-juiceSangria.

CrabEnchiladas

½lb.realorimitationCrabMeat,steamedandcutintosmallcubesorshredded½lb.(1cup)CheddarJackorPepperJackCheese,grated1-10packFlourTortillas1-16oz.canGreenEnchiladaSauce(mild)1Lemon,rinsedandfinelydicedwithskinbutremovingallseeds1bunchCilantro,rinsedandchopped1pinchSeaSalt,totaste1-16oz.containerSourCream(optional)1bunchGreenOnions,rinsedandchopped(optional)

Inalargemixingbowlcombinepreparedcrabmeat,¾cupgratedcheese,lemonbits,cilantroandseasalt,mixinglightly.Thenrollaboutthreetablespoonsofcrabmixtureintoeachflourtortillaandsetaside.BakingInstructions

Inalong9"x13"bakingdishpour¼cangreenenchiladasaucecoveringtheentirepanbottomandplacethecrabrollsoverthesauce,fillingthepan.Pourtheremaininggreenenchiladasauceoverallthecrabrollsandwiththeremaining¼cupgratedcheesesprinkleinonelongcenterlineacrossalltheenchiladas.

Placeintoa350degreepreheatedovenfor15to20minutesjustuntilcheeseismeltedandsauceisbubbly,ormicrowavefor5minutes.Removefromoven,andallowtocoolabout15minutes,beforeservingwithoptionaldabofsourcream,andchivessprinkledoverthetop.

Coconut-LimeShrimp

1-2lbs.Shrimp,anysizerinsedandcleanedwithtailscutoff½cupCoconutMilkorJuice(fromdrinkrecipebelow-withorwithoutpulp)¼cupLimeJuice1wholeLime,slicedwithskinonandseedsremoved1cupPineappleChunks(fromdrinkrecipeonfollowingpage)1bagShreddedCoconut

1bagShreddedCoconut

Overmediumheatonstovetop,sautéallingredientsabovetogetherinalargefryingpanforonly4to7minutes,orjustuntilshrimpturnslightpink.Beyondthattheshrimpwillbetough,andtoughtochew,sodonotovercook.

Serveonabedofshreddedcoconut,pouringremainingjuicesovertop.Sprinkleanyremainingcilantroorchivesfromcrabdishabovetogarnishyourcoconut-limeshrimpdish.

GuacamoleDipwithSweetRedPepperSlices

2mediumAvocados,slicedandmashed1TablespoonLemonJuice1tsp.SeaSalt2freshSweetRedorOrangeBellPeppers,cleanedandsliced(fordipping)SourCream(optional)TortillaChips(optional)

Mixavocados,lemonjuiceandseasaltinacolorfulservingbowl,thenarrangesweetred,ororangebellpepperslices,stackedaroundtheinsideofthebowl.Addanoptionaldabofsourcreamontopoftheguacamoleandinaseparatebowladdoptionaltortillachips.

SpanishRice,RefriedBeans&SoftTortillas

SpanishRice(yourfavorite)RefriedBeans(yourfavorite)½cupgratedJackCheese(fromcrabrecipeonpriorpage)1bagBabySpinachLeafs

1-10packFlourTortillasCookupyourfavoriteSpanishricewhetherboxed,orplain,cookedwithsalsa(includedwithtomatosauce)andservedwarmoverabedofbabyspinachleafs.Whetheryourfavoritebeansaresoakedovernightthencookedfromscratchorsimplyacanofrefriedbeans;placeonadish,sprinklethetopwithjackcheeseandmeltinthemicrowaveforabout2minutes.Servetortillaswarmoffthegrillandyourfamilywillbecompelledtofillthemwithalittleofeverything.

FruitJuiceSangria

FruitJuiceSangria

1-10oz.canCoconutMilkorJuice(withorwithoutpulp)1-32oz.bottleofCherryorPomegranateJuice1ripePineapple,coredandpeeled1basketStrawberries,trimmedandquartered1NavelOrange,slicedandquartered2Limes,slicedandquartered

Intallbeverageglassestossquarteredfruitpiecesoverseveralicecubes.Pour¼cupcoconutjuiceoverpreparedfruitandicethenfilltothetopwithcherryorpomegranatejuiceandstir.Allowtositandmarinadeabouttenminutes.

Chapter7GisforGarlic&Onions

Garlicandonionsareregardedasnature’santibiotics,addingsomuchflavorandaromatoeverydayhealthymeals,trytheserecipeideasforincludingonionsandgarlic.Bepreparedforoneofthemostdelightfulsmellstowaftfromyourkitchen,asthearomaofsizzlingonionswillgathereveryonearoundthetablebeforebreakfast(ordinner)isevenready.Sizzlingcaramelizedonionsmakeanydishhealthier,lookgourmet,andisprobablytheonlywayyouwillgetyourkidstoeatonions.

SizzlingCaramelizedOnions

Instantlyturnanycutofmeatorfish,souporstew,eggorcasseroledishintoagourmetpresentationwithahealthytoppingofsizzlingcaramelizedonions.Sautéedonionscanbepreparedinanumberofvariationsbaseduponyourfamilypreferences.

IncludeinYourMeals

Combineslicedonionswithgarlic,sautéedinoliveoil,foratastygourmetservingofnature'santibiotics,overmeats,casseroles,soupsorstews.Caramelizeslicedonionsrightalongwithbacon,topouroveromeletsforbreakfastorbrunch,orsautéwithlemonslicesandparsley,orcilantro,toflavoranyportionoffish.

Allrecipesuggestionsrequireonelargesliced,red,purple,brown,yellow,orwhiteonion,sautéeduntilcaramel-colored,andtender.Poursizzlingtoppings

whiteonion,sautéeduntilcaramel-colored,andtender.Poursizzlingtoppingsdirectlyfrompan,overanydish,oratopindividualmeal-sizedportions.

SautéedOnions&GarlicinOliveOil

Sliceonionringsandsautéinoliveoil,addingthinlyslicedgarliccloves,justbeforecaramelizingoccurs(topreventgarlicfromburning).Pouroversoups,stews,orcasseroles.

SautéedOnions&SizzlingBacon

Sautéslicedonionringsinbacongrease,alongsidebaconuntiltender.Pourofftheexcessgrease,andaddtoppingoveromelets,soups,stewsorcutsofgrilledmeat.

PoachedOnions&LemonSlices

Poachonionwithlemonslices(deseeded,skinattached)inoliveoil,addfishportions,andsprigsofparsleytothepan.Coverwithlid,poachingrightalongwithfish,forabout5minutesonlowheat,toabsorbstrongodors,andreplaceunpleasantfishtaste,withdelicatelysweetflavors.

SautéedOnions&Peppers

ForCaliforniasouth-of-the-borderflavor,sautéslicedonions,sweetpepperstrips(red,green,andyellow)and(optional)jalapenopeppers,inoliveoiluntilonionsarecaramelized.Pouroveromelets,Spanishrice,refriedbeans,orenchiladacasseroles.Topwithsprigsoffreshcilantro.

Chapter8HisforHealthyDesserts

Ifyourfamilylovesdesserts,butyouhavebeenafraidtoserveupallthoseempty(weighty)calories,therearehealthydessertoptionsandsolutionsforyou!Forground-nutpiecrusts,forhealthierno-bakecheesecake,anduniqueideasforservingupnot-so-sweets,trytheserecipefavorites.

No-BakeLowCalorieDesserts

Needasimpleno-bakedessertrecipethat'sactuallygoodforyouandyourkids?Keepyourcool,whileservingupthesehealthylower-calorieversions,ofdessert

Keepyourcool,whileservingupthesehealthylower-calorieversions,ofdessertfavoriteslikecheesecake,fruitpies,andstrawberrieswithcream,frozenicecreambars!Enjoythesewhetherentertaining,orsimplyenjoyingdesserttogetherasafamily.

ZestyCheesecake(No-Bake)

No-BakeNutCrust(nobutterorsugarrequiredeither)2cupsgroundnuts-walnuts,almonds,macadamias(oryourfavoritenut)Grindnutsinafoodprocessoruntilitbeginsstickingtogetherorclimbingupthesides,nolargenutpiecesshouldbeleftOptional:1pinch(¼tsp.)eachofgroundcinnamon,nutmegandclovePressfirmlyintoan8"roundpie(or8"square)pan,andthensetaside.ZestyCheesecakeNo-BakePieFilling1-8oz.packagecreamcheese(whipped)1-8oz.can“sweetened”condensedcannedmilk(notevaporatedcannedmilk)1/3cuplemonjuice

Whipcreamcheeseinfoodprocessor,orwithhandmixer,untilalllumpsareremoved,thenadd“sweetened”condensedcannedmilk,andlemonjuice.Continueblendinguntilfillinggetsfirm(anditwill)thenpourintono-bakecrust,coverwithplasticwrap,andrefrigerateforatleastonehour(longerifpreferred)beforeserving.Optional:Drizzleorgratechocolateontop,orplaceinthecenter,asprigoffreshmintleaves.

FreshFruitPie(No-Bake)

Makecrustasaboveandpressinto8"round,orsquarepanLayerthefollowingfruitsandberriesontothecrustasdirected:1)Kiwifruit(peeledandsliced)layereddirectlyontothenutcrust2)Strawberries(top-trimmed,andplacedflatsidedown)overtopofkiwis3)Blueberriesdispersedoverthetop,fillinggapsbetweenthestrawberries

Optional:Serveimmediatelywithascoopoflow-fatvanillayogurt,orno-sugaricecream(red,white,andbluecolorsmakethisagreat4thofJuly,orpatrioticholidaydessert).

No-bakehealthydessertrecipesforyourkidsarenext-letthemhelp,byaddingthefruitslicesorberrybitsonthefollowingkid-friendlyrecipes.

KiddyKey-LimePieBites(No-Bake,No-Lime)

1/4GrahamCrackerSpreadwithwhippedCreamCheeseToppedwithpeeledKiwislices,andserve

SweetStrawberry-PieBites(No-Bake)

1/4GrahamCrackerSpreadwithwhippedCreamCheeseToppedwithStrawberryslices,andserve

PBandBanana-PieBites(No-Bake)

1/4GrahamCrackerSpreadwithcreamyPeanutButterToppedwithBananaslices,andserve

Strawberries&CreamFrozenYogurtBars

Intoapopsiclemaker,spoonalternatinglayersof:Vanillaorplainyogurt(oryourchild'sfavoriteyogurtflavor)Strawberries(choppedintosmallpieces)FreezeovernightRemovebyrunningwarmwateroverthepopsicleforms,whilepullingslowlyonthehandle,untilitloosens,andpullsouteasily.

IcyFruitCubes

Pourbottled100%fruitjuicecombinationsoftwoormorefruits,intoicecubetrays(lookforflexiblesiliconeicecubetraysthatcomeinshapeslikehearts,stars,andanimals).

Freezeovernight,andloosenwithwarmwater(orpoprightoutofpliablesiliconetrays).Serveseveraldifferentcubeflavors,andshapestogether.

Chapter9IisforIronEssentials

Ironisanecessarymineralforchildren,adults,andseniors,asitisfoundineverylivingcell.Findnaturalfoodsourcestogetironfrom,toincludeinyourcooking,andusecast-ironpans.

Iron-RichFoodSources

Foodswhicharerichiniron,consumedregularlybymostofus,andareparticularlyhelpfultomaintainingironlevels,aremeats(especiallydarkand/ororganmeats)suchaspoultry,fish,oysters,shrimpandeggs.Additionaliron-richfoodsourcesincludenuts,wholegrains,peas,andseveralvarietiesofbeans.

Iron-richfruitsandvegetablesarefigs,kiwis,raisins,strawberries,citrusfruits,cantaloupe,watermelon,broccoli,potatoes,greenpeppersanddarkleafyvegetables.Forbabyhowever,itisbesttostickwithiron-fortifiedformula,andbabycereals,asrecommendedbyWICnutritionists(Women,Infants&Children)oryourbaby'spediatrician.

IronDeficiencySymptoms

Thesymptomsofiron-deficiencyanemia(ascitedonWebMD.com)rangefromweakness,fatigue,irritability,headaches,rapidheartbeats,andshortnessofbreath,tonoticeableoutwardsignsofpaleskin,crackedlips,musclepains,andtroubleswallowing.Babiesandyoungchildrenontheotherhandwillnotgrowproperly,andcandevelopmentaldelays,alongwithbehavioralproblems.IronDeficiencyinChildren

Developmentaldelayscanoccurinchildrendeficientiniron,causingtoxiclead,tobemorereadilyabsorbedintotheirsystem.Thismustbediagnosed,andtreatedpriortofiveyearsofage,inordertopreventlastingneurologicaldamages.Asimplebloodtestisnecessaryforthediagnosis,andsupplementaliron-therapytreatments,inanefforttopreventirondeficiency,andresultingdelays,causedbyelevatedleadlevelsinchildren.

Precautions

Iron-overdosehadpreviouslybeenaleadingcauseofdeathamongchildren(6yearsandunder)mistakingprenatalsupplementalironpillsforcandy,whenstumblinguponthesmallchocolaty-lookingpills.Ifyoususpectirontoxicity(orleadpoisoning)inanyfamilymembercalltheNationalPoisonControlCenter(1-800-222-1222)immediately,andrushthemtotheemergencyhospitaltobegintreatments.Ifdetectedearly,mostironandleadrelatedproblemsaretreatableandreversiblebeforefiveyearsofage.

(Alwaysconsultwithyourfamilydoctor,oryourchild'spediatricianregardingindividualconcernsofiron-deficiencyanemia,aswellasthepotentialfor

individualconcernsofiron-deficiencyanemia,aswellasthepotentialforchildhooddevelopmentaldelays,fromlow-ironlevelsandleadexposure.)

Chapter10JisforJuicingforHealth

Juicingfruitsandvegetablestogether,notonlytastesgreat,whileprovidingmaximumnutritionalbenefits,butworksespeciallywellforkidswhowillnoteattheirveggies!

Recipesforjuicingandsmoothies,aswellasrecipesforhomemadeapplesauceandsalsa,usingtheleftover(extracted)pulpafterjuicing,arebelow.Juicing&Smoothies

Themorediverse,andcolorfulthefruits,andvegetablesare,youwillbeensuringoptimalnutritionforyourfamily'shealth,andwillleadtonumerousrecipecombinationsthatyourkidswilllove!Justrinse,trimandremoveseedsfromfruitsandvegetablestopreventanychockinghazards,priortoblendingorjuicing.

Juicing(prepareinajuicer)

Juicingrequiresajuicerappliancewhichextractsthepulp,rind,skinandseedsfromfruitsandvegetablesleavingonlythenaturaljuice.Therearemanygreatjuicersonthemarketwhichvaryinpriceandthebetteroneswillhaveawidemouth,ahighpoweredengine,andoperatequietly(soyoucanmonitoryourkidsinthebackground).

Howeverajuicermightnotbeworththemoneyifyou'renotgoingtousetheextractedfibrouspulp,ineitheryourcookingorbaking.Iusemyjuicerasafoodprocessorformakingsalsa,sauces,andbabyfoods,aswellasjuices.Allowyourjuicertodothetime-consumingprep-workofchoppingalltheingredients.Salsa&PastaSauce

SassySalsa

5-10poundsTomatoes,rinsedandcored5-10Hotand/orSweetPeppers,rinsed(leaveseedsin)5Garliccloves,peeled1bunchCilantro,rinsed1bunchGreenOnions,rinsed

1bunchGreenOnions,rinsed1wholeLemon,peeled2TablespoonsOliveOilSeaSalt,totaste

Simplyfeedthefollowingingredientsrightthroughyourjuicer.Dumptheextractedpulpintoalargebowl,andpourthejuicerightbackoverit(afterdrinkingalittle).Addtheoliveoilandseasalttotaste.Stirandservewithwholegraintortillachips!

PastaPrimaveraSauce

Usethesameingredientsaslistedforthesalsa(minusthepeppersandcilantro)tomakeyourownspaghettisauce.Ifyounormallyaddalittlesugartoyourpastasauce,insteadjuice-inanappleortwo,fornaturalsweetness.Letthejuicerdoallthechopping,andthenaddthejuicebacktothepulp,intoalargesaucepan.Addalittleoregano,putthelidonyourpan,andsimmerfortwotofourhours,onverylowheat(tothickenthesauce).Seasontotasteandpouroveryourfavoritecookedpastas.Juices

Ifyourkidswon'teattheirvegetables(orfruit)tryjuicingthemtogethertogetallthosenecessarynutrientsintotheirgrowingbodies.Youwillevennoticeimprovementsinyourhairandskin,whichwilllookbetter.Youwillalsohavemoreenergy,andyourwholefamilywillbecomehealthier.

NaturalSweeteners

Somejuicingtipstokeepinmind,aretojuiceatleastfive(ormore)fruitsandvegetablestogetherintoonejuice,andaddanyofthefollowingitemsbelowforextremesweetness(aswellasmaximizingnutrients)tomakeanyjuicemorepalatable.Thoseextrasweetadditionstoyourjuicedrinkscouldincludeanyofthefollowing.

Apples(cored)Oranges(withoutpeel)BlueberriesPapayaCantaloupe(withoutskinorseeds)Persimmon(ripe&softonly)CarrotsPineapple(skinremoved)Coconut(whitefleshonly)StrawberriesGrapes(seedless)Watermelon

CinnamonApplesauce

Ifyou'dliketomakeyourownapplesauce(orbabyfood)simplyfollowtheseinstructions,whichyoucanapplytomostotherfruitsandvegetables.

Firstjuiceyourapples,mixingtogetherseveralpeeled,andcoredvarieties,forbestflavor,andmaximumnutrition.Removetheextractedpulp(whichbecomesyourapplesauce)priortojuicingadditionalvegetables,orfruitintoyourjuice.Addadashofcinnamon,toyourapplesauce,asplashoftheapplejuice,andcookonstovetop,ormicrowavejustuntiltender.Refrigerateyourhomemadebaby-foodapplesauce.

OtherUsesforJuicingPulp

Thesupersweetapplejuicealwayshelpstomakebroccoli,eggplant,redbellpeppers,andzucchinitastemorepalatable.Addalltheextractedvegetablepulp(tocookrightalonginricedishes)toSpanishRice,andBroccoliCheeseRice,whichyourkidswilllove(becausetheycan'ttastetheveggies).Kidsalsolovetropicaljuices,soherearesomeofmyfavoritenon-alcoholicjuice-drinkrecipes,foryouandyourkids.

HawaiianPinaColadaJuice

Forahealthy,tropicalHawaiianPinaColada,combinepineapple,coconut,watermelon,lemon(peeledwedge)andcauliflowerintoyourjuicer.Drinktoyourhealth!

BajaMargarita

Anotherhealthyversionofanon-alcoholictropicaldrinkistheBajaMargarita,whichincludeslemon,limes,cucumbers,pineapple,kiwis,andgreencabbage,served-upinasalt-rimmedglass(optional).

ExoticAsianGingerCooler

TrymixingmanyofthesametropicalingredientslistedabovetomakeahealthyExoticAsianGingerCooler.Juicetogethercarrots,gingerroot,pineapple,cantaloupe,cabbageandstrawberries.

MelonCooler

JuicetogetheralightrefreshingMelonCoolerusingwatermelon,cucumbers,cantaloupe,andhoneydewmelonjuicedtogetherwithzucchini,celeryandsweetyellowpeppers.

VirginMary

AVirginMarydrinkwouldrequirejuicingalime,withtomatoes,celery,cabbage,andcauliflower,garnishingwithasprigofcilantro,andacelerystalk.

Smoothies(preparedinablender)

Thefruitsyouwillneedtofreezeaheadforsmoothies-on-demandare:Bananas(frozeninthepeel)tocarefullycutintopiecesandpeeledBlueberriesSeedlessGrapesStrawberriesThevariousjuicecubestokeeppre-frozen(inicecubetrays)are:AppleJuiceGreenTeaBlackTeaOrangeJuiceBottledWater(icecubes)PinkGrapefruitJuiceGrapeJuicePomegranateJuiceVegetableJuices(fromjuicingsectionabove)Thelistofliquidstochoosefromare:CoconutMilk(freshorcanned)Low-FatorNon-FatMilkFruitJuices(choosefromapple,citrus,grape,pineapple,pomegranate)Teas(blackorgreen)Yogurt,plainoranyflavorVegetableJuicesforsmoothies?(juicedcarrot,cucumber,orzucchini)

Chooseyourfamily’sfavoritefruitsandflavors,mixingandmatchingfromtheabovelists.Startwithfruitslikefrozenstrawberriesandbananas(cutandpeeled)addingfrozenjuicecubes,oricecubes,andthenpourliquid,oryogurt,upto¾full(beforeblending,oryou’llbreaktheblender).Blendalltogether,graduallyuntilsmooth,andslushy.Therearesomanyoptionsusingtheingredientslistedabove,thatyou’llneedtoexperimentuntilyoufindyourfavoriteflavorcombinations.

Chapter11KisforKeepingFamilyPetsHealthy

Youcancookforyourpetstokeepthemhealthy,andbyaddinggarlicbitsto

Youcancookforyourpetstokeepthemhealthy,andbyaddinggarlicbitstofoodandtreatsyoucannaturallydeterfleas,andticks,whodon’tlikethesmell.Makehealthydoggie(orcat)treatsaswedo,forourdogsatChristmastime,accordingtotheseeasy-to-makerecipesuggestions.

Wholesome&HomemadePetTreats

Aroundtheholidaysyou'llbeabletofindcookiecutterdisplaysinyourlocalgrocerystore,solookforappropriatedog(orcat)friendlydesigns.We'vefoundcookiecuttersintheshapesoffish,dogbones,dinosaurs,andvarioussizes,andbreedsofdogsandcats.Howeveryoucanusealmostanyholidaycookiecutterdesignsforthesehomemadedoggie(orcat)treats.

1cupwholewheatflour1clovegarlic,peeledandsmashed(nature'santibiotics)2Tablespoonsparsleyflakes,driedorfreshchopped(forbaddoggiebreath)

5Tablespoonsofanycombinationofthefollowingliquids:oliveoil,meatdrippingsorbroth,cannedtunaoil,ortunawater,watered-downpeanutbutteroroil,oranycanned-beansliquid,orcanned-meatjuicesuchasSpamorViennaSausages(thejuicesyounormallydrainortossout).

Makeaccordingtothedirectionsonthefollowingpage.Directions

Mixalltheaboveingredientsinabowl,andkneadwithyourhandsrollingintoasmoothball.Flouracountertop;addthedoughball,dusttopwithflourandthenpressintoaflatcircle,usingthepalmofyourhands.Usingeitherarollingpin,orastraight,tallglass,rolldoughout,intoathinlayer(lightlydustwithflourifdoughstickstotheroller).

Withyourcookiecutters,pressoutshapes(ormoldlikeclayintoflatdog-boneshapes).Placecutdoughshapesontoacookiesheet,andbakeintheovenat350degrees,for15to20minutes,oruntilcookiesarebrowned.Allowtocoolbeforeofferingthesetreatstoyourdog,abouttenminutes.

InthepastwehaveusedseasonalcookiecuttersintheshapesofSanta,stars,hearts,andgingerbreadmen,incorporatingthemintoourdog'scookie-jarassortment.Anddon'tworryifthekidstastethese,they’reedible,includingdoggie-wholesomeingredients,withoutalltheseasonalsugarandspices.Infactthesetastesoawfullybland,yourkidswilljustspitthemout,andgivethembacktoyourdog!

backtoyourdog!

Chapter12LisforLemons,Limes&CitrusJuice

Citrusfruitssuchaslemons,limes,orangesandgrapefruitsareallpackedwithvitaminC,andaddsomuchflavorandnutrition,tojuices,meals,anddesserts.Forhealthier,tastiersalads,addcitrus-fruitsections,orcreatesensational,homemadesaladdressings,andglazesaccordingtotheserecipes.

AllNaturalLow-CalorieSaladDressings

Usingthesenaturallylow-caloricingredientsyou'llbeabletomix-and-matchfantasticsaladdressingcombinations,gearedtowardyourfamily'stastes.Infactyou'llseeyourfamilyrequesting(andeating)moresalads,withthesehomemadedressingsonthem.

MeasureAccordingtoGroups

Categorizingtheseingredientsintothreegroupswillmakeiteasyforyoutocreateyourownflavorcombinationsoflowcalorie,freshandnatural,saladdressings,whichyourwholefamilywilllove.

1/2cup-GroupOne“good”oils1/4cup-GroupTwotangy,sour,oracidicvinegarand/orjuicesSprinklings-GroupThree(optional)canbemixedinto,orleftoutofanyrecipeChoiceofIngredientsGroupOne(1/2cup-goodoils)Avocado(mashed)GrapeSeedOilOliveOil(lightordark)SourCreamorYogurt(plain,vanilla,coconut,orsoy)GroupTwo(1/4cup-tangy,sour,acidic)Balsamic,Rice,Red,orWhiteWineVinegarCherry,Cranberry,Pomegranate,orTomatoJuiceLemon,Lime,Orange,Pineapple,orGrapefruitJuiceGroupThree(optional:season-to-taste,orjustalittle)SeaSalt,orSpices(cinnamon,clove,ginger,nutmeg,chilipowder,etc.)CarawaySeeds,PoppySeeds,SesameSeeds,orSunflowerSeedsFreshHerbs(cilantro,dill,mint,parsley,rosemary,thyme)Garlic(finelychoppedormashed)Red(purple)orGreenOnionsandChives(finelychopped)

Red(purple)orGreenOnionsandChives(finelychopped)Red,Yellow,orGreenBellPeppers,orHotChiliPeppers(finelychopped)Youcaneithercreateyourownsaladdressings,usingthisgrouping-system,ortrymyrecipesonthenextpage.

TangyAvocadoDressing

(myfamily-favorite)Avocado-1/2cupmashed(groupone)LemonJuice-1/4cup(grouptwo)Optional:SeaSalt-seasontotaste(groupthree)Cilantro-choppedfine(groupthree)Whipallingredientsinamixingbowl,andpouroversaladoromelets.

PomegranateVinaigrette

(overseafoodsalads)GrapeSeedOil-1/2cup(groupone)Pomegranate,CherryorCranberryJuice-1/4cup(grouptwo)Optional:GingerPowder-justadash(groupthree)SesameSeeds-1tsp.(groupthree)RedOnion-veryfinelychopped(groupthree)Shaketogetherinasaladcruetorwhipinamixingbowl,thenpourorsprayoversalad.

TropicalSplashDressing

(infruitsalads)VanillaorCoconutYogurt-1/2cup(groupone)PineappleJuice(withjustadashofLimeJuice)-1/4cup(grouptwo)Optional:NutmegPowder-justadash(groupthree)Shaketogetherinasaladcruet,topouroverafruitsalad,oruseasaflavorfulmeatmarinade,andtenderizer.

FiestaDressing

(useonsalads,tostadas,burritos,tacos,etc.)

(useonsalads,tostadas,burritos,tacos,etc.)OliveOil-1/2cup(groupone)TomatoJuice-1/4cup(grouptwo)Optional:SeaSalt&ChiliPowder-season-to-taste(groupthree)Cilantro-chopped(groupthree)HotChiliPepper-justalittle,veryfinelychopped(groupthree)Shaketogetherinasaladcruet,andpouroveranysalad,orMexicandish.

LightCucumberDressing

(slicedcucumber/tomatovinaigrette)Yogurt(plain)-1/2cup(groupone)RiceWineVinegar-1/4cup(grouptwo)Optional:SeaSalt-season-to-taste(groupthree)GreenOnions-chopped(groupthree)FreshDill-chopped(groupthree)Shaketogetherinasaladcruet,thenpourorsprayoverslicedcucumberandtomatosalad.

CreamyCucumberDressing

(slicedcucumber/tomato,creamysaladbase)SourCreamorYogurt-1/2cup(groupone)Novinegar-(nothingfromgrouptwo)Optional:SeaSalt-season-to-taste(groupthree)GreenOnions-chopped(groupthree)FreshDill-chopped(groupthree)Whiptogetherinamixingbowl,andpouroverslicedcucumberandtomatosalad.

ClassicItalianDressing

(forpastasaladsorartichokedipping)OliveOil-1/2cup(groupone)BalsamicVinegar-1/4cup(grouptwo)Optional:Garlic-oneclovemashed(groupthree)

Garlic-oneclovemashed(groupthree)RedOnion-veryfinelychopped(groupthree)RedBellPepper-veryfinelychopped(groupthree)Shaketogetherinasaladcruetorwhip,inamixingbowl,thenpourorsprayoversalad.

ZestyCitrusGlazes

Useyourfamily-favorite(healthy)cakesandsweet-breadrecipes,coatedwiththissuper-simplecitrusglaze,forholidays,orany-days.Awonderfullysweet,tangyglaze,forfruitbreads.

Ingredients&Directions

Mixseveraltablespoonsoforangejuice,withacup(ortwo)ofpowderedsugar,andalittlecitruszest(lemon,lime,pinkgrapefruit,and/ororange-citruspeels,finelygrated).Thisdelightfulglazecanbepouredoverasimplepoundcaketodress-up,whilemoistening,anotherwisedrysliceofcake,ornutbread.Iusethiszesty-citrusorange-juiceglazeovermyfamily’sfavorite,festive,fallto-winterBettyCrockerrecipefor"CranberryOrangeBread"(Iaddchoppedwalnuts)foundonlineatBettyCrocker.com.Holidaybreadsareoftentoodry,howeverthiscitrusglazewillfixthatproblem.Thecranberriesaddsomuchholidaycolorandtanginesstothisorangewalnutbread,butcouldinsteadbeaddedtothezesty-citrusglaze,ornot.Yourrecipesandnotescouldbeincludedhere!

Chapter13MisforMainMealDishes

Ifyouareinahurry,orhavefinickyeaters,trymakinghealthierone-dishmeals,suretopleaseeveryone.Hereismy13-year-oldson’snutritionallybalanced,pizzamealrecipe.

TheBestHomemadePizza-VivaItalia!

Pizzaisthefavoritefoodinmosthomestoday;justpickapreferredcrust,matchitwithyourfavoritehealthytoppings,andcreateamealeveryonewillenjoy.MysontoldmethatagoodwaytotopapizzaisaccordingtothecolorsoftheItalianFlag;red,andwhite,withgreen.Redsauce,withwhitecheeseandgreenveggies,forawell-roundedmeal!

Youwillneedaroundpizzapanandacircularpizzacutterwithhandle,bothavailableatgrocery,ordiscountstoresfor$2.99to$7.99each.Sometimesyoucanfindsetsaroundtheholidays,includingpackageddough,plustheabovepanandcutterforabout$10.00.(Anexcellentinvestment,tomakeyourownpizzas,atafractionofthetake-outprice,foryearstocome.)

StepOne:ChooseYourCrustCrustOptions:-Apre-madestore-boughtpizzacrust-SpecialtyflatbreadssuchaspitaorFocaccia-Homemadepizzacrust,useyourfavoriterecipe,orourtime-saver(nextpage):EasyPizzaCrust(usingabreadmaker)

Usingyourfavoritebread-makerbreadrecipe,measureinallingredientsexcepttheyeast,NOyeast!Youdon'twantyourpizzacrusttoriselikebread,becauseallthetoppingswouldfalloff.Allowyourbreadmakertogothroughallthedoughmixing,andheating(rising)cycles,removingwhenthebuzzeralertsyoutoaddingredients.Instead,justtakeyourdoughballout.

Spreaddoughontoaflat,flouredsurfacesprinklingadditionalflourontop,andthenrolloutintoalldirectionsfromcenter,witharollingpin(orpushintoalarge,roundflatshapewithpalmofhands).Transferpizzacrustontopizzapan,andwithafork,pierceseveraltimesaroundthecrust(tokeepcrustfromrising,orbubblingduringcooking)andsetaside,readyfortoppings.

StepTwo:AddToppingsSauceOptions:-Tiny4-6oz.canofTomatoPasteorTomatoSauce-HomemadeSpaghettiSauce(cookingdownhomegrowntomatoes,addingoregano,andseasalt)-CanorjarofSpaghettiSauce

Smearabout¼cupofany,oftheabovesauces,ontoyourpizzacrust.Anymorethanthiswillpreventyourpizzafromcookingproperly,asitwillget,andstaymushy,andbedifficulttohold.Vegetable(andfruit)Options:

-Green,Red,orYellowBellPeppers,chopped-Brown,PurpleorWhiteOnions,chopped-BroccoliorCauliflower,pre-steamedorfresh,chopped

-BroccoliorCauliflower,pre-steamedorfresh,chopped-ParsleyorCilantro,chopped-Mushrooms,slicedorchopped-MarinatedArtichokeHearts,drained-JalapenoPeppers,sliced-Zucchini,slices-Pineapple,freshorcanned(drainjuice),crushedorchunksSprinkleanyoralltheabovechoppedveggies(andpineapple)alloveryourpizza.MeatOptions:-PepperoniSlices-CanadianBaconSlices-Pre-CookedHamburgerorTurkeyMeat-Pre-CookedHam,Turkey,ChickenorRoastBeef,pieces

Ifyou'veusedaspaghetti-with-meatsauce,youdon'tneedtoaddadditionalmeat,unlessyouwantto.Leftovermeatsarealreadypre-cooked,andofferagreatwaytouse-upleftovers.Yourmeatmustbepre-cooked,orcuredpriortoaddingontopizza!CheeseOptions:

-MozzarellaCheese,grated-ProvoloneCheese,gratedorsliced-ItalianCheeses,pre-gratedandpackaged

Sprinklecheesealloverthetoppings,addingasmuchcalcium-richcheeseasyourfamilycraves!Onlyusenaturalcheesesbecausetheartificial"topping"varietiesofgratedcheesesaren’tgoodforyou,anddonotmeltproperly.

StepThree:CookingDirections

Putyourpizzaintoahot,400degreeovenfor15to20minutes.Donotovercook,asthecheesecanburn.Removefromoven,allowtocool,andthencutwithacircularpizzacutterintothin,orthickslices.

Simplehomemadepizzaisaperfectone-dishmeal,yourwholefamilywillenjoy!Becauseyouareaddingalltheingredientsyourself,youcanmakeyourpizza(andkeepyourfamily)ashealthyasyouwant!Ifyoumakeseveralpizzasatatime,youcancookonefordinner,andfreezetherest,forotherquickmeals.

Chapter14NisforNuts&Seeds

Chapter14NisforNuts&Seeds

Mixednuts,almonds,cashews,macadamias,pecans,andwalnutsarenotonlygoodforsnacking,butcanbeaddedtocookie,muffin,andpancakebatters.Theycanalsobesprinkledovercereal,addedtobreads,andincludedinhomemadetrailmixes,forhearthealthynaturalenergy!

Seedssuchassunflower,sesame,orpumpkin(pepitas)andlegumessuchaspeanuts,andtoastedsoybeans,canbeaddedtosalads,orhomemadetrailmixes.Buyinginbulkatlocalfarmer'smarketsistheleastexpensivewaytopurchasealltheseprotein-packednaturalsnacks.

HappyTrailMix

(forages5andolder)

Makeyourowntrailmixusingraisins,Craisins,avarietyofmixed-nuts,andseeds.Youcanalsoaddafewsemi-sweetchocolateorcarobchips,coconutshavings,orM&Mminis.Pour½cupofeachdifferentitem,intoalarge,zipclosed,freezer-baggy,andshakewildly.HomemadeHappyTrailMixgetseatenratherquickly,butitwillstayfresh,andwholesome,untilyourkidsfinishit.

Chapter15OisforOliveOil

OliveOilisoneofthebestoilstocookwith,andcanbeeffectivelyusedonyourskin,tolock-inmoisture,whilereducingscaring.Applyrefrigeratedoliveoil(pre-mixed,withseveraldropsofvanillaextract)ontodampskin,forapowerpackedmoisturizer.

Friedfoodscanberedeemed,aslongasthey’recookedinacoupletablespoonsofnutritiousoliveoil.Irememberhearingyearsago,thatItalianwomendidn’tgetbreastcancer,asinotherpartsoftheworld,becausetheyinjestedatleastatablespoonofoliveoileveryday.Whetherthat’strueornot,oliveoilisstillconsidereda“good”oiltocookwith.

GarlicHerbCookingOil

Forflavor-enhancedcookingoils,dropseveralpeeledgarliccloves,alongwithtallherb-sprigsofdill,rosemaryandthyme,intoclear(sterilized)decorator

tallherb-sprigsofdill,rosemaryandthyme,intoclear(sterilized)decoratorbottles,andfillwitholiveoil.Theoliveoilwillpreserveadditionalingredients;howeveritwillneedtoberefrigeratedbetweenuses.

Chapter16PisforProteinSources

Proteinissoimportantforallofus,referredtoasthebody’sbuildingblocks,andcanbefoundinfoodssuchasbeans,eggs,fish,andmeats.

Eggdishesareloadedwithprobablytheleastexpensive,hi-proteinsourceavailable,arelowinfat,andextremelyversatile.Keephardboiledeggsonhandforquicksnacks,andtrymakingthesesimpleegg-breakfastrecipes.

Mini-EggStrata

Thesequickandeasymini-stratas,whichyoucansubstitute,evenomitingredients,alwaysturnoutgood.Freezeextrastomicrowaveasneeded,andeaten-routetoschoolorwork.Wehavealsoaddedpiecesofhamwiththeeggs,andpouredHollandaisesauceover,foravariationofeggsBenedict(makes12-18).

6eggs1cylinder“pop-open”biscuits1–2oz.cangreen(mild)choppedchiliesSprinklingofrealcheese(grated)

Openacanofhome-stylebiscuits,andcuteachintoquarters,placing¼biscuiteach,intolinedbakingmuffintins.Inamixingbowl,crackopenandbeat6eggs,withonesmallcanchoppedgreenchilies,spooningmixtureoverbiscuits,inlinedbakingtins,to½full.Sprinkleanygratedcheeseontop,andcookfor12to15minutesina350degreeoven.Allowtocool,andeat-on-thego,heldneatlybythecupcakeliners.

CheesyDenverOmelet

Beginbymakingafamily-sizedweekendbreakfastorbrunch,servingupanextralargeomelet(orscrambledeggs)usingtheentiredozen.Setasidehalftheomelet,dividingintoindividualportion-sizes,andwrappingupintoflourtortillas,accordingtodirectionsfor“breakfastburritos”(nextpage).Refrigeratebreakfastburritos,toheatandserve,forhand-heldbreakfaston-the-go.

1dozeneggs

1dozeneggs1cupcottagecheese(smallorlargecurd)1Tablespoonoliveoil1green,red,and/oryellowsweetbellpepper(chopped)1brown,red,oryellowonion(chopped)1largetomato(chopped)½cupdicedham,crumbledbacon,orchoppedlinksausageOptional:½cupgratedcheddarcheese

Whipalleggstogetherwiththecottagecheese,whilesautéingalltheotheringredientsinalargefryingpan,onlowheat,inoliveoil.Sautéthechoppedbellpeppers,onions,tomatoes,andham,justuntilonionsturngoldenbrown,thenaddthewhippedeggsandcottagecheesemixture.

Cooktheeggsthoroughlywithoutburning,byflippinginhalf,omelet-style,orbyscramblingtogether,asyourfamilylikesitbest.Topwith(optional)gratedcheddarcheese,justbeforeserving.

BreakfastBurritos

Manyfast-foodrestaurantshavecomeoutwithbreakfastburritosandtheyarereallynomorethanahamandcheeseomelet,rolledintoawarmflourtortilla.Oneendisfoldedupwithbaker'sparchment,makingiteasiertohold,andpreventingspills,whileeatingon-the-go!

Usetheleftoversfromafamily-sized,weekendbreakfast,orbrunch(priorpage)fromanextra-largeomelet,orscrambledeggsdish.Placeomeletportionsontotortillas,foldinguptheedgeclosesttoyou,overtheeggfilling,beforerolling(onesidetotheother)formingaburrito.

Makeseveralaheadandfreezeforeitherschoollunches,orhealthyheat-andgobreakfasts(rolledupinbaker’ssheetsorpapernapkins).Inthemorningpopone,ormorebreakfastburritosintothemicrowaveforaminuteortwo,andtakealong,toeatbreakfaston-the-go.

ThanksgivingTurkey

Forlow-fat,highproteinmeat,turkeyisprobablyoneofthebestchoices.Itisnotonlyhighinprotein(neededforcellularrepairandchildren'sgrowth),ithascertainaminoacidswhichhelpinducenaturalsleep,ensuringyouandyourkids

certainaminoacidswhichhelpinducenaturalsleep,ensuringyouandyourkidssleepbetter,afteramealincludingchicken,turkey,orotherpoultrymeats.

Seethegreatrecipesuggestions,formaindishmeals,madefromturkeyleftovers,onthenextpage.Yourfamilywon’tevensuspectthesemealrecipesaremadewithThanksgivingturkeyleftovers!FabulousMainDishMealsMadefrom

ThanksgivingTurkeyLeftovers

EveryyearIhavetobaketwoturkeys,toensureIhaveenoughleftovers,asitisverypopularatourhouse.Pre-cookedmeatisthesafesttocookwith,andwhetherheatedup,orcold,turkeyisoneofthelowest-fat,hi-proteinmeatsavailable.Iamsharingmyfavoriterecipesforusingupleftover,Thanksgivingturkey.

GrilledTurkeySalad

(elegantpresentation)

Pan-fryorgrill,leftoverturkeyslices,lightlycoatedwitholiveoil,barbequesauce,orsaladdressingofyourchoice.Refertomyquick,andeasyhomemadedressings,andmarinadeideas,forusingleftovercranberrysauce,inchapter12“LisforLemons,Limes&Citrus”.

Positionthegrilledturkeyslicesoveryourfavoritesaladgreens,whetherRomainelettuceorspinachsalad(myfavorite,morenutritious)inadecorativefanned-outdisplay.Addtomatowedges,slicedhardboiledeggs,andsprinklewithsesameseeds.Noonewilleverknowitismadefromleftovers,exceptyou!

GrilledTurkey&ProvolonePanini

(grilledcheese&turkeysandwich)

Forthosewhomustmakesandwichesfromany,andallleftovermeats;usingeithersourdoughorFrenchbreadslices,createasandwichbyaddingtwoslicesofprovolonecheese,withleftoverturkeyslicesinbetween.Fryinaskilletusingoliveoil,orgrillinaPaninimaker.Youcanaddoptionalavocado,lettucegreens,onion,ortomatoslices.

BakedTurkeyStrips

BakedTurkeyStrips

CreationofJacobMajors(myson'slow-fatversionofaKFCfavorite)

Thisrecipewasactuallydevelopedbymytalented,13year-oldson,whenhewasjust10.ThisishisversionofaKFCfavorite–chickenstrips.Easyenoughforyourchildrentomake,justdipingravy,rollinseasonedbreadcrumbs,andbakeintheoven(withoutmessyraweggbatter,orbacterialconcerns).

Dipleftoverturkeystrips,intoleftoverturkeygravy,androlloveraplateofseasonedhomemade(orstore-bought)seasonedbreadcrumbs.Arrangeonacookiesheet,andbakeinapreheatedovenat350degreesfor10minutes,thenflipeachpieceontotheothersideandbakeanadditional10minutes.

Thesearethebest,crispiest,non-greasy,low-fatturkey(chicken)stripsyou'llevereat!Servethesefingerfoodswithrawveggies,andhaveanassortmentofturkey-stripdips,aswellasveggiedips,foracasualfamilydinnertotake-out,oreatathome.

Chapter17QisforQuickLunchSolutions

Makesureyouhavehealthylunch,andsnackingoptions,forhome,work,andschoollunches,withthebonusofsavingmoney,attheendofeverymonth(nottomentionhealth-carecosts)!Brown-baglunchescanbedeliciouslyvariedbyusingtherecipes,andfood-safetytips,foundbelow.

HealthyBrownBagLunchesforYourKids

Didyouknowmostfoodsbegingrowingharmfulbacteriainjust60to90minutes?Herearesomegreattipsforpackingyourkidsofftoschoolwithanutritiouslunch,that'ssafeforthemtoeat,uptofivehourslater!

ThinkHealth&Food-SafetyLunchSelections

Ifyoupre-packhomemadelunchesforyourchildren,andtuckthemintoschoolback-packs,thinkofitemsthatwilleffectivelyfreeze,andthaw-outnaturallybylunchtime,withouttheaidofamicrowave.Itemslikesandwiches,pre-cookedburritos,stuffedpita-pockets,individuallywrappedcheesesticks,andsmallcontainersofvegetabledips,orhomemadecheesespreads,areidealfreeze-and-thawlunchmakers.

thawlunchmakers.

Withthesmallfrozencontainersofdips,orcheesespreads,popseveralfreshcelerystalks,carrotsticks,cherrytomatoes,cauliflower,orbroccolifloretsintoazip-lockbag,andthenintothelunchbags.Youcanalsousethoseleftover(unopened)ranchdressingpackets,fromyourlastdrive-throughtake-outmeal,forto-golunchdips.Wholegraincrackerscanbeincludedforcheesespreads,withasafeplasticknife,forspreading.

HomemadeNutButters

Youcanalsofreezepeanutbutter(orhomemadenutbutters)inasmallercontainertospreadovercrackers,orcelery.Ifyourchild'sschoolordaycaredoesn’tallowpeanutproductsoncampus,thenmakeyourownnutbuttersbygrindinghazelnuts,macadamias,oryourfavoritemixed,bulknutsinafoodprocessor.Foraspecialtreat,mixinalittlemaplesyrupwithyournutbutter,asacracker/cookiespread,orsandwichfilling.

Pre-makenutbuttersandwichesandfreezeaheadinindividualzip-lockbags.Theywillthawinthebrownbagbylunchtime,withoutharmfulfood-bornbacteria.Purchasinganinsulatedlunchbagwouldbetheperfectwaytoallowthawingwithoutsoakingthroughapaperlunchbag.Addfreshfruitandbottledwater,orfruitjuice,whichcanalsobefrozen,andthennaturallythawedpriortolunchtime.

FiestaLunches

Freezingpre-made(cooked)eggandcheeseomelet,orbeanandriceburritos,willkeepfoodfreshwhilethawingoutpriortolunchtime.Freezesalsa,orapplesauceinindividualcontainers(recipesinchapter10"JisforJuicing”),andtossinwholegraintortillachips,dehydratedpapayaslices,andbottledwaterforabalancedfiestalunch!

MediterraneanStyle

ForMediterraneanflavorstrystuffingpitabreadhalveswithtabbouleh,orfalafel(finelychoppedparsley,mint,tomato,cucumber,lemon,bulgurwheat/chickpeasalad)andfreeze,individually-wrappedsandwiches.Addahardboiledegg,appleslicesandbottledwater.HealthyLunchSnacks

Byaddingadditionalsnack-fooditemslikefreshfruit,trailmix,andfrozencheesesticks,you'llknowyourkidswillbeeatinghealthier,andtheywon'tbeastemptedtoexploitthevendingmachines,orcornermarkets,forjunkfood.

Finally,gatheryourchildrenaroundthekitchentablewithafuncrafttokeepthembusywhileyou'repreparingtheirlunchesaheadoftime(tofreeze).Giveyourkidsastackofinexpensive,plain-paperlunchbags,andhavethemdecoratewithcrayons,stickers,markingpens,rubberstamps(withnon-toxicinkpads)andhavethemsigntheirartwork!Yourartisticchildrenjustlabeledtheirownlunchbagsforyou,andeveryonehashelpedprepareschoolluncheswhilehavingfuntogether!

Foranassortmentofwholesomefinger-foods,forlunchordinner,aswellasgreatsnackingoptions,seethefollowing“any-season”appetizerrecipes.FirecrackerAppetizersfor4thofJulyRocket-StyleFirecrackerDisplay

Makeyourappetizerspopthis4thofJuly,andateveryholidaygathering!Trythesefivefestiveappetizersandcolorfulservingsuggestionsforyourholiday!Addeasy-to-make"faux"rocketfirecrackersfor4thofJuly(ortodesignatespicyhotflavors)frominexpensiveredconstructionpaper.Rollredconstructionpaperintoacylindershape,andtapeclosedinbackfortherocketbase.Addacone-shapedtopbycuttingacircle,thencuttinghalfwayintothecircle(uptocenter),foldingonesideundertheother,toformapointedcone,andtapingontotheundersideofyourcylindricalrocketbase.Makeseveralfirecrackerrocketstoannounceyour“hottest”appetizertrays.

RanchDip-FilledRedPeppers

1RanchDipseasoningpacketmix116-oz.containerSourCream1RedBellPepper,cutinhalflength-wise,seedsout(makes2dipholders)

MixRanchdipseasoningpacketintosourcream,andscoopintobothredpepperhalves.Brightredandwhitedip,withediblebowl,goesperfectlyfrom4thofJulytoChristmas.

Veggie-Tray

CauliflowerFlorets(white)

CauliflowerFlorets(white)RedCherryTomatoes(red)ExtraLargePittedBlackOlives(black/blue)PurpleCabbage(purple/blue)

Coveraflatplateortrayentirelywithblue-coloredpurplecabbageleafs.Overthecabbagebed,arrangebothredpepperRanchdipbowls,andthedeviledeggs(nextrecipe).Aroundthedip-filledredpeppers,addwhitecauliflowerflorets,andaroundthewhitedeviledeggs,addredcherrytomatoes.Placeoneoftherocketfirecrackercenterpiecesontothetray,ifyou’llbegarnishingwithhotspices,orchunksofpepper-jackcheese.

ClassicDeviledEggs

Hardboil6to12largeeggsbyplacinginalargesaucepan,filleduphalfwaywithlukewarmwater.Bringeggwatertoaboil,stovetop,allowingeggstoboilnolongerthan12minutes,andthenturnofftheheat.

Allowtheeggstostayinthehotwater,untilithascooleddownenough,tocomfortablyremovetheeggs,withoutburningfingers.Placewarmeggsintoalargesealedcontainer,andrefrigerateovernight,forperfectlycookedhardboiledeggs.

Crack,peelandrinsealleggsbeforecuttinginhalflength-wise,andscoopingoutyolks,intoamixingbowl.Refrigeratethewhitesinacontainer(oronaplate)coveredbyalidorplasticwrap,whilemixingthefilling(next).

YolkFilling2to4TablespoonsMayonnaise1to3TablespoonsSweetPickleRelish2to4teaspoonsMustardOptional:SprinklingofPaprika,ChiliPowder,or(hot)GroundCayennePepper

Mashthehardboiledeggyolksinamixingbowl,withafork,orpotatomasher,untilsmooth.Addmayonnaise,sweetpicklerelish,andmustard(alittleatatime)totaste.Scoopyolkfillingbythespoonful,intotheemptyegghole,creatingamoundontoeachegg,thenrefrigerate.Priortoservingaddjustahalf-dashofPaprika,ChiliPowderor(hot)CayennePepper,ontopofeacheggyolkfilling.

U.S.FlagFruitTray

U.S.FlagFruitTray

BagofShreddedCoconutBlueberriesRedorWhiteCranberriesSlicedBlackPlums(redinside)Large,FreshStrawberries,trimmed&cutinhalf

Onanoblong(rectangular)servingtray,createaU.S.flagbackground,withabedofwhiteshreddedcoconut.Arrangeblueberriestocompletelycoverthetopleftcorner,addingseveralwhitecranberriesforstars,orleavewhitecoconutexposed.Makethehorizontalredstripesbyalternatingstrawberries,redcranberries,and(deepred)plumslices.Thenstandbackandsalute!

CelebrationCucumberSandwiches

1Cucumber(orZucchini),sliced¼"thin(noneedtopeelfirst)1Star-shapedcookiecutter14-oz.containerofSalmonCreamCheese(ormakeyourownbymixingtogetherflakesofsalmon,intopre-whippedcreamcheese)Optional:RedChiliPowder

Makecucumberstarsbycookiecuttingcucumber(orzucchini)slices,andsettingaside.Makestarsandwichesbyspreadingaglobofsalmoncreamcheeseontoonestarandtopwithanotherstar.Optional:sprinkletoplightlywithredchilipowder.

FirecrackerAppetizerTray

Usingtoothpickswithcolorful,fiestaconfettiloopswilladdsparkle,andpoptoyourhorsd'oeuvres(stickintoallbite-sizedpiecesbeforeserving).Saltinecrackers(white)LittleSmokeylinks(bite-sized,red)Pepper-Jackcheese(white,hot&flavorful),cubedGrapes,clumpsofseedlessRed,Green(white)andBlack(darkblue/purple)varieties,leftonthevine-stem,rinsedanddriedoff

Onaservingtrayarrangeclustersofgrapes,allaroundtheouterrim.FanouttheSaltinecrackersonoppositesidesofthetray,fillingintheremainingareawithLittleSmokeylinks,andPepper-Jackcheesecubes,piercedwithfiestatoothpicks!Addoneofyour"faux"rocketfirecrackers,asacenterpieceonthetray(directionsonpriorpages).Enjoythefireworks,oryourChristmascaroling

tray(directionsonpriorpages).Enjoythefireworks,oryourChristmascarolingparty!

Chapter18RisforRemediesNaturally,withoutDrugs

Cookingandeatingnaturallyhealthyfoods,cancombatmanyillnesses,sopleasetryeverythingelsefirst,beforeturningtodrugs,orevenover-thecounterremedies.Beforeadministering,oringestingcoughsyrup,toprevent,and/orclearupyourfamilycolds,flu,orcongestion,pleasetrythesesafe,proventherapiesfirst.

UsingaBulbousSyringe

Congestioncanbecompletelyclearedfromthesinuses,usingabulboussyringeseveraltimesaday,topulloutinfectedmucus.Childrendonotenjoythisprocessatfirst,sowebegancallingit“snorkeling”.Whenfinished,wewouldinhalealargebreathofairtogether,toenjoyclearbreathingonceagain,eveninfantsunderstandthisconnection.

Begintoday,cookingwithmoregarlic(nature’santibiotic)asthistoo,willcombatcongestion,naturally.Findrecipesinthechapter7“GisforGarlic&Onions”.Ibelievein,andpracticepreventativehealth,andsafetywithmyfamily,aswellasthenumerouschildrenI'vecaredfor.Itisimportanttoteachyourchildrenhowtostaywell,andpracticesafetyintheirdailylives.

Icovertheareasofnutrition,vitamins,andthehealingpropertiesoffood,herbs,andotherimportantfactorssuchashygiene,sleep,exercise,faith,prayer,service,andlaughter.Ialsobelieveinthehealingpowerofamother,andfather’slove,"owie-kisses"andlotsofhugs!ScientificResearchProvesPrayer&“OwieKisses”HaveHealingPowers

DuringmyEarlyChildhoodDevelopment,degreecourses,Ihadresearchedscientificstudiesdoneonthetangible,healingresultsof"owie-kisses",rubbinga"boo-boo"orsimplyblowingonachild'scuts,scrapes,ormildinjuries(combinedwithloveandhugs).Theseseeminglyinsignificant,yetloving,parentalgestureshadbeenscientificallyproventoheal.Alsofoundbeneficialtohealing,wasallowingchildrenthetime-to-cryinyourarms,foremotional,developmentalhealth.

Anotherscientificallyproven,andBiblicallydocumentedfact,isthemiraculous

Anotherscientificallyproven,andBiblicallydocumentedfact,isthemiraculoushealingpoweroffaithandprayer.Biblicalteachingsonhealingalsoincludedailydosesoflaughter(comparingacheerfulhearttomedicine),hygiene(strictcleanlinessritualslikewashinghands),service(helpingthoselessfortunate)andotherspecifichealth,andwellnessrecommendations.

BiblicalPrescriptions

Bible-basednatural-healingprescriptionslistedbynameincludealoevera,figandmustardplantsfortopicalsalves(aswellasfood),antioxidant-infusedwineandgrapejuices,vitaminrichwhole-grainwheatandbarleybreads,andomega-3"goodoils"foundinnuts,olives,andfish.

Alongwithnutritionallyfibrousfruitsandvegetables,highproteinlow-fatmeats,calcium-loadeddairyproducts,andhoneyforsweetener;theBiblealsopromotesexercise,sleep,laughter,andprayer,tokeepbody,mind,andspiritbalanced,andhealthy.Relyontheprimalabilitytohealone'sselfwhenfueledproperly,accordingtomanufacturer’s(Creator’s)recommendations,asstatedinourpersonalhealthandwellnessmanualtheBible.BiblicalHealthPlanFoodRecommendations

Thebody'sself-healingpropertiesrespondtofoodslikegarlic,leeks,andonions(nature'santibiotics)aswellasothercruciferousvegetables,likeBrusselssprouts,broccoli,cabbage,andcauliflower(protectiveanti-cancercuratives)forareason.Thankstomodernscience,wenowhaveconfirmationofBiblicalpreventativeandcurativehealthinterventions.

BiblicalWarnings/Commands

WearealsoprivytoscientificresearchconfirmingBiblicalcommandsandwarningsaboutaddictionsto(worshiping)harmfulsubstancesandpracticessuchastrans-fats,refinedsugar,fast/processedfoods,smoking,alcohol,casual(promiscuous)relationships,anddrugs.Evenprescriptiondrugscarrytoomanymandatedwarnings(mostwarnofdeath)whichshouldfrightenusbacktotime-honored,scientifically-proven,Biblically-soundhealthsolutions.

MedicalProfessionals

Idon'thoweveradvocateagainststandardizedmedicine,orrecognizedmedicalpractices,orprofessionals.Allmyfosterkidsreceivedtimelyimmunizations,visitedhospitalemergencyrooms,andmaintainedregularmedicalanddentalcheck-ups.Ourexperienceswithallofthehealingprofessionals(when

check-ups.Ourexperienceswithallofthehealingprofessionals(whenabsolutelynecessary)havebeenextremelyproductive,andinmanycaseslifesaving.

Manyofourdoctorshavesharedourfaithconcerns,however,whenyourchild'sdoctor,dentist,CDC(CentersforDiseaseControl)orWIC(Women,Infants&Children)programrecommendimmunizations,flushots,ortreatmentsforyourchild,pleaseprayabouttakingtheiradvice,andallowGodtoguideyourdecisions.ResearchisConclusive

Researchisnowconclusivethatmanyillnessanddisordersaretreatable,andwhencaughtearlyenough,arereversible.Pleaseaccessmyfamilyfriendlynewspageonlinetoreadtheimportantarticles“ChildhoodNeurologicalDisordersCanHaveUnexpectedNaturalCures”forextraordinaryfindings,andcoveringthecommonsensethings,wesometimesforgettodo,arealllistedin“SimpleThingsYouCanDoRightNowtoKeepYourKidsHealthy”.

Chapter19SisforSoups&Salads

Soups,stews,andsaladscanincludesomanyheartyingredients,turningasimplesidedishintoawholesome,hearty,main-coursemeal.Trythesesoupandsaladrecipesonyourfamily.

AllAmericanSalads

ArtisanLayeredSalad

(inclearsaladbowl)

Thissaladisbeautifulin"presentation"usingcolorfulingredients,andissodelicious,aswellasfilling,itcouldbeacompletemealonitsown.Preparethefollowingingredientsasinstructedonthenextpage.

Jumboblackolives,cutinhalfMarinatedartichokehearts(cutinquarterstrips)Orange,yellow,andgreenbellpeppers,slicedintolargecirclesItalian(pear-shaped)tomatoes,slicedintoroundsHardboiledeggs,slicedlongintoovalsBaggedmixedsalad(tosswithsaladdressinginaseparatebowlbeforeadding)

Baggedmixedsalad(tosswithsaladdressinginaseparatebowlbeforeadding)Seasonedcroutonsand/orparmesancheeseshavingsArtisanSaladIngredientPlacement

Usingcolorfulvegetablesinaclearplastic,orglassbowl,pourasmallamountofpre-tossedsalad(withdressing)inthebottomcenterofthebowl.Carefullyarrangetheblackolivesaroundthebottomouterridge,showingthroughthebowlasifstandingup.Nextlayermarinatedartichokeheartsontopoftheolives,inaringaroundtheedgeofthesaladbowl,andthenfillwithtossedsalad,uptothatline.

Arrangethenextrowofslicedpepperringswithatomatosliceinsideeach,aroundtheedgeofthebowl,abovetheartichokehearts,andfillwithmoresalad.Thenstickarowofslicedhardboiledeggs(withyolksshowing)aroundthebowloverthepeppersandpourinthebalanceofpre-mixedsalad.Topwithcroutonsand/orparmesancheeseshavings.

OldWorldAntipastoSalad

Usingallthesameingredientsasthe"ArtisanLayeredSalad"above,excepttheingredientsarearrangedontopofamixedlettucesalad,inseparatedgroups,similartopizzaslices.Servewithachoiceofdressingsontheside,ordrizzleItaliandressingoverall.

CaliforniaFiestaSalad

Tossyourfamily'sfavoritegreensalad,withsaladdressing,andaddanouterringofsmall-sizeFritos.Inthecenteraddalargespoonfulofsourcream,onthataddacoupleslicesofavocado,andoneblackolive.Gratejackcheeseovertheentiresalad.

WatermelonFruitSalad

Whodoesn'tlikefruitsalad?Itjusttakesaverylongtimetoprepare,andcutupallthedifferentfruits.Hollowoutalongwatermelon(yourbowl)MakemelonballswiththewatermelonRinse,trim,andcutupallfavoritefruits,andmelonballsBananas,sliced(addjustbeforeserving,topreventbrowning)Lightlymixallfruitstogether,pourintothewatermelonbowl,andaddalarge

Lightlymixallfruitstogether,pourintothewatermelonbowl,andaddalargespoonfulofwhippedcream,CoolWhip,oryogurtontop.

CreamySlicedCucumberSalad

Thisisacool,crispanddelightfullyrefreshingsaladforahotafternoonoreveningBBQ.2largecucumbers,peeledandsliced116oz.containersourcream1Ranchdressing/dipseasonpacketmix1tomato,chopped½cupfrozenpeas

ThoroughlymixslicedcucumbersandsourcreamwithRanchdipseasoningpacketmix.Addchoppedtomatoesandfrozenpeaslater,topreventsourcreamfromturningpink.Frozenpeaswillkeepitfrommeltingtooquickly,andthepeaswillthawoutbeforeyoueatthem.

InexpensiveHeartySoups&Stews

Barley,beans,andlentilsareallexcellentsourcesofhighproteinandfiber,necessarytocountertoday'sfast-fooddiets,andarepricedsolowyoumayevenwanttoeliminatehigh-pricedcutsofmeat,foryourfamilyaltogether.Driedvarietiesofpackagedbarley,beans,orlentilsareavailableinmostgrocery,anddollarstores.Somemarketsevenallowyoutoscoop,andbagyourown,forpennies-per-pound!

Iwouldrecommendbuyingpackagesthefirsttimeyoucookdriedbarley,beans,orlentils,andfollowthecookingdirections,onbackofthepackage.Ifyou'vescoopedyourownselections,youwillwanttorinsefirst,andthenpourthemintoabigpot,withatleast3cups(ormore)ofcannedvegetable,chicken,orbeefbroth.

Cookslowly,simmeringovermediumheat(stovetoporcampfire),attheboilingpointforatleastanhour,justuntilbarley,beans,orlentilsaretender.Nextyouwillwanttoaddfresh,raworfrozenvegetables,meat,orpastatoyoursoup,baseduponyourfamily'spreferences,andcontinueboilinganother20minutesormore.

Soupwillthickenasitcooks,butpleaseallowittocoolbeforeserving.Toppingscanbeaddedtofurtherthickentheconsistency,suchasmyrecipefor

Toppingscanbeaddedtofurtherthickentheconsistency,suchasmyrecipefor“CarmelizedOnions”inchapter7“GisforGarlic.”

Chapter20TisforTeaandCoffee

Teaandcoffeeboth,haveantioxidents,andareextremelyrefreshingdrinks,whetherpouredoverice,orsteaminghot,onacoldwintermorning.Trysprinklingcinnamonintocoffeegrinds,ortea,beforebrewing,foratasteofChristmasallyearlong.Trytheserefreshingnon-alcoholicteadrinkswithatwist.

SunshineTeawithaTwist

Usingaclearglasspitcher,ordispenserwithalid,fillwithwater,andaddfivetotenblackteabags.Setthepitcheroutsideinthesunforseveralhours,oruntilthedesiredteashadehasbeenreached.Removethetea-bags,addsugar,honeyorsweetenertotaste,andrefrigerateuntilcold.

Tryaddingacupoffruitjuicetoyourpitcheroftea,justbeforerefrigerating.Addingjuiceslikecherry(seechapter3“CforCherries&Berries”)helpswithjoint-stiffnessandtastedelicious.Youcanalsoaddyourfavoritesuper-sweetjuices,tonaturally-sweetenyourtea,suchasgrape,orapplejuice(servedwithacinnamon-stickstir)forjustahintoffruit-flavoredspicetea.Aroundtheholidays,addacandycanestir-stick,toacupofhottea,forthepeppermintsweettasteofChristmas.

Chapter21UisforUnder-Exercised=Overweight

Justasimportanttocookingandeatinghealthyisgettingexercise,andlotsofit!Getup,getout,andtakeyourkidswithyou!Dowhateveryouhavetodotogetyourchildrenoutdoors,andactivelyparticipatinginlifethroughsports,danceandplay.Youwillnotonlysleepbetteratnight,andstayfitandtrim,youwillbeteachingyourkidstheimportanceofactivity,forlifelonghealthandhappiness.

Mostcommunitiesofferorganizedsportscamps,teams,andinstruction,aswellasawidearrayofdance,exerciseandself-defenseclasses.Othertypesofoutdoorsportsarealsoavailable,suchasswimming,hiking,sailing,rockclimbing,horse-backriding,skate-boarding,skatingandskiing.Therearesportsandactivitiesavailablethroughouttheyear,closetoyourhome,sotake

sportsandactivitiesavailablethroughouttheyear,closetoyourhome,sotakeyourkidsoutandexplore,ordancewiththemathome!

Chapter22VisforVegetarianMeals

Ifyou’renotaveganorvegetarian,eatingmeatlessseveraltimesaweekwillsavemoney,andyouwillstillbeabletoenjoycompleteproteins,inbean/ricedishes,wheat/milkcombinations,bakedgoodsandcereals,aswellasfrommulti-vegetablecasseroledishes.Youbodywillstillderivetheappropriatevitaminsandmineralsfromeach.Makeveggiesfunforthekids,withtheseholiday-themedvegetarian-diningexperiences.

MeatlessMonstrositiesforHalloweenthroughThanksgiving

What'sbetterthanhot,home-cookedcomfort-foodduringthefallseason?TrythesevegetarianvariationsforacasualHalloweengathering,orweeknightquick-comfortmeal,throughoutthefallseason,youwon'tevenmissthemeat!

BrewedVeggieStew

Turnleftoversofthealmostanydishintostew,bypouringintoapot,fillingwithvegetablebroth,andtoppingwithgratedcheese,orcroutons,whenserving.Ifyourkidsdon'tlikesoupsorstewstrythenextidea.

MummyWraps

Turnalmostanyleftoverintofillingforaburrito-stylewrapwithcorn,orflourtortillas.Rollthemupwithalittleextracheese,andzapinthemicrowaveforaminute.Allowtocoolbeforeserving.

Mr.Baked-PotatoHeads

BakedPotatoes,slitinhalfandcooledBroccoli,steamedCauliflower,steamedMozzarellaCheese,gratedOnionsandRedPeppers,cutintostripsandsautéedinoliveoil

Placethecooledbakedpotatoesintoindividualbowls,addingsteamedbroccoli,andcauliflowerflorets,thenaddthegratedcheese,andtopwithwarmsautéed

andcauliflowerflorets,thenaddthegratedcheese,andtopwithwarmsautéedredpepperstripsandonions(worms)tofurthermeltthestringy-gooeycheese.

NightmareNachos

BlueCornTortillaChips,orwholegrainBlackBeansorRefriedBeans,cannedPepperJackCheese,cutintochunksMexicanCheeseBlend,grated(CheddarandJackmix)Salsa,SourCream,SlicedOlives(optional)

Onaroundpizzapan(intheordergiven)pourouttortillachips,asprinklingofblackbeans(orspoonfulsofrefriedbeans)smallchunksofpepperjackcheese,toppedoffwithgratedMexicancheeseblend.Placeinthebroilersectionofyouroven,onlow,justuntilcheeseismelted,abouttwominutes(ormicrowave1½minutesonhigh).Topoffwithoptionalitemslisted,ifyoulike.

Slimy-VeggieMonsterMash

OliveOilBrusselsSproutsEggplant,cutintocubesTomatoes,cutintoquartersZucchini,slicedandquarteredOnions,slicedintowedgesGarlicCloves,slicedSpaghetti,pre-boiled(orpre-cookedBrownRice)

Stir-fryorsauté,overmediumheat,theBrusselssprouts,cubedeggplant,tomatoes,zucchini,onionsandgarlic,inoliveoil,untilbrownedandslimy.Serveovercooked,spaghettinoodles(worms),orbrownrice(bugs).

HalloweenDrinks

TangyDissected-FrogSherbetFloats

Spoonthreescoopsoflimesherbetintoatallglass,andpour7-Uporsparklingwater(anyflavor)overthesherbet.Drizzleclumpsoffruitpunchfrozenconcentrate(withoutdiluting)byspoonfuloverthetop,donotmix.Servewithredstraws,andlongspoons.Findplasticclip-onfrogs,oruselimewedgesover

redstraws,andlongspoons.Findplasticclip-onfrogs,oruselimewedgesovertheedgeoftheglass.

Caramel-AppleCiderPunch

Pouragallon-sizejugofappleciderintoaboilingpot,addingseveralwholecinnamonsticks,andahandfulofwholecloves,ontoabackstovetopburner,andbringtoaslow,bubblingboil.(Carefullyremoveallclovesandcinnamonstickstore-uselater,ordiscardpriortoserving.)Allowtocoolslightlybeforepouringbyladle-full,intoceramicmugs,containinglongTootsie-Rollsforstirsticks,whichwillmaketheapplecidertastelikecaramelapples.

Party-PunchwithFloatingEyeballs

AtleastonedayaheadofyourHalloweenpartyorgathering,inice-cubetrays,freezepinklemonade,withlargecandyeyeballsineachcube(willpreventanychokinghazardwhenfrozenintoanicecube).

Thedayofyourparty,cutinhalfandhollow-out,alargepumpkin(yourchoiceofeitherorangeorwhite)tobeusedasyour"live"punch-bowl.Placeyourpumpkinpunch-bowlontoalargeplatter,ortray,andsurroundthebasewithloosecandy-cornkernels.

Mostofthesescaryrecipesareactuallynutritious,andwhenpresentedwithsillyHalloweennames,yourkidswillatleasttrythesedrinksanddishes,andprobablyeatthemrightup.

Chapter23WisforWholeGrains

Usewholegrains,combiningthemwheneverpossible,suchasbarley,oats,wheat,andrye,whichcanbegroundtopowers,andsubstitutedforrefinedandbleachedflours,formaximumvitaminBnutrition,andabsorption.Trythesebreakfastrecipesuggestions.

HealthyWaystoMakeOatmealTasteDelicious

Oatmealissogoodforus,awholegrainwithhighfiberthatabsorbs,andremovestoxinsfromoursystem,aswellashelpingustolowercholesterollevels,naturally.Howeverthetasteofoatmealissobland,andboringthatmostofusavoiditaltogether,whenitcanbemadetotastedelicious.

ofusavoiditaltogether,whenitcanbemadetotastedelicious.

AppleCinnamonRaisinOatmeal

Insteadofboring,whynotaddhealthy,naturallysweetingredientstoyourbowlofcookedoats,andwatchittransformintoadeliciousbreakfast?Peel,chopandboilapples,andraisins,withasprinklingofcinnamon,tocookrightalongwhileyou’reboilingtheoatmeal,accordingtopackageinstructions.

Fruit,Nut&MapleOatmeal

Boilplainoats,accordingtodirectionsonthecanister,addingbananaslices,freshorfrozenberries,walnutsorpecans,alongwithmaplesyrup,orbrownsugarandmilk.AddWholeGrainstoHome-BakedGoods

Asinchapter2“BisforBakedHomemadeBreads”,addavarietyofwholegrainsandoatstobreads,muffins,pancakes,andotherbakedgoods.Include½cup,to1fullcupold-fashioned(whole)orinstant(chopped)oats,tohandkneadedbreads,orbread-machinevarieties,aswellasotherbakedgoods,tomakethemmorenutritious.

Besidesaddingalightnuttyflavor,oatsmakecookiessoft,chewyandnutritious,whenaddedtothebatterbeforebaking.Myfamilyhasalwaysaddedoats,andchoppedwalnutstochocolatechipcookiebatter,asitmakesthemstaysoft,andtasteincredible.

OtherWaystoSneakWholeGrainsintoFood

Forothergreattastingwaystousehighfiber,andnutritiousoats,tryaddingthemtoyourmeatloaf,ormeatballrecipes,mixinginrightalongwiththebreadcrumbs.Usedinmeatloaf,oatswillabsorbexcessoils,andfat,whilekeepingmeatballs,ormeatloafmoist,evenwhenreheated.Youcanalsogrindinexpensive,old-fashioned,orinstantoats,inafoodprocessortocreateoat,orotherwholegrainflours,foruseinplaceofwhite(bleached)flours.

MakeFloursGrindingWholeGrains

Oatflourcanreplacewhite,orwheatflours,thickeninggraviestopouroveroat-enrichedmeatloaf,ormeatballs.Byaddingsmallamountsofoatflouritispossibletothickenanycheese,Hollandaise,orcreamsauce,whichcanmake

possibletothickenanycheese,Hollandaise,orcreamsauce,whichcanmakeeggs,vegetables,orpastadishestastebetter.

Chapter24XisforExtraWaterSources

Bodiesdemandwaterdaily,andwillextract,andutilize,waterfoundineverythingweeatanddrink.Didyouknowhowever,dehydrationcanmimicsymptomssimilartoneurologicaldisorders,suchasseizuresanddementia?Drinkmorewater,cookwithwater,andeatfromhomegrowngardenfoodswithhigherwatercontents,aslistedbelow.

FruitswiththeHighest-Water-Volume

Thesefruitshavethehighestwatercontentat90%orabove.Pickfromthesefirstforyourgardenstaples;cantaloupe(90%),grapefruit(91%),strawberries(92%),andofcoursewatermelon(92%).Additionalfruitscontainingahighwatervolumeareapricots(86%),blueberries(85%),cherries(81%),cranberries(87%),grapes(81%),oranges(87%),peaches(88%),plums(85%),andraspberries(87%).

VegetableswiththeHighest-Water-Volume

Itmaysurpriseyouhowmanyvegetablescontainhighwatervolumes.Choosefromtheseasyourgardenstaples;broccoli(91%),greencabbage(93%),redcabbage(92%),cauliflower(92%),celery(95%),cucumber(96%),eggplant(92%),iceberglettuce(96%),sweetpeppers(92%),spinach(92%),greentomatoes(93%),redtomatoes(94%),andzucchini(95%).

Thesefruitsandvegetablesarethemostgarden-worthyforanyfamily,planningonplantingagarden.Allarehighinnutrients,andagreatsourceofextrawaterforyourfamily.

Chapter26YisforYourTime

Theremustalsobeahealthybalancebetweenpropernutrition,exercise,andrelaxation,throughsleepandhobbies.Youdowhatyouneedtodo,tostayhealthy,sothatyoucantakebettercareofyourfamily.Parentingsuggestionsforyourmentalhealthandwell-beingcanbefoundinseveralarticlesonmynewspageonlineatwww.AssociatedContent.com.

Twoarticlesthatmaybethemostbeneficialforhelpingyoukeepabalancebetweenyourkids,yourfamily,andyouare,“3ReasonsforParentstoTakeaTime-Out”and“RaisingGratefulChildrenWhoCareaboutHelpingOthers”.WhenIneedtogetawaybymyself,I’llwrite,domynails,sleep,orbakecookies(mypersonalluxuries).

Findsomethingthatyouliketodo,tofillthosebriefmomentsofsolitude,torefresh,andgetyourprioritiesbackontrack.Youremotionsneednurturing,asmuchasyourchildrendo,sotakealittleselfishtimeforyou,andaskyourfamilytorespectit.Explaintothemthattheyarethedirectbeneficiaryofmom’snewattitudeadjustment.Becauseyouareworthit!

Chapter26ZisforZucchiniSquashVegetables

Zucchiniisnotonlyoneofthemostnutrient-packedvegetablesavailable;italsocontains95%water,aswellasothercolorful,highly-nutritioussquashvegetables.Herearesomegreatzucchinirecipes,topassallthatnutritionontoyourfamily.

ZucchiniBake

1largezucchini(or3smallzucchinis)washedandcubed(leaveskinonforcolorandmaximumnutrition)1longrollRitzCrackers(orsimilarbrand)smashedcompletelyinsidethewrappertube1cupgratedJackCheese(orPepperJack)

Steamthecubedzucchinisuntiltender(about20minutes)andturnintoacasseroledish.PourthesmashedRitzCrackersevenlyoverthezucchiniandtopwithjackcheese.Microwavefor1to2minutesuntilcheeseismelted.

Thisdishissoeasytomake,andtastessodeliciousitwillbefinishedquickly.Noneedtoaddextrasalt,asthecrackers,andcheesesupplyalltheseasoningyou'llneed.

SneakingZucchiniintoFoods

Othergoodwaystogetthisnutritioussquashintoyourfamily'sdietistogratefreshzucchinistraightintoyourhome-bakedcornbreadormuffinbatter(beforecooking)foratastesimilartocarrotcake,withoutaddingextrasugar.Youcan

cooking)foratastesimilartocarrotcake,withoutaddingextrasugar.Youcanalsosliceitintothinpepperonicircles,addingontopofvegetarianpizzas.Thezucchiniwillbrown-upintheoven,andlookjustlikepepperoniwhencooked,hiddenbeneaththecheese!

BBQZucchini

1largezucchini,quarteredlong(skinlefton)Seasalt,lemonpepper,chiliseasoning,nutmeg,paprika,seasonedsaltsAluminumFoilorSkewers

Seasontheinsidefleshofthelongzucchinistripswithaslittle,orasmuchseasoningasyourfamilylikes.Wrapcompletelyinfoilorrunskewersthrough,andthrowthemontothebarbequeuntiltender.Besuretoprepareenoughbecausethesealsogoquickly.

PumpkinsareMorethanPorchDecorations

Pumpkinisanotherfantasticsquash,packedwithvitaminA,necessaryduringfallandwintermonths.Breakfast,lunch,anddinnerrecipes,usingpumpkininuniquelydifferentways,willhaveyouwonderingwhyyoudidn’tcookmorepumpkinbefore.

ForHalloweenorThanksgivingbreakfasttrymyaward-winningyetquick-andeasyrecipeforPumpkinPiePancakes.Thisfantasticallyeasypumpkinpancakerecipeisalwaysafallfavoriteatmyhouse.ThanksfortheideaIHOP(InternationalHouseofPancakes)it’snottheirrecipe,butmyown,quickcreation,forfeedingahousefullofhungrykids(onthenextpage).

PumpkinPiePancakes

(fool-proofrecipe)

Simplyadd1mediumcan(8to11ounces)ofPumpkinPieFillingwithaddedsugarandspices,notcannedsolidpumpkin;to1(yellowhandled)containerofBisquick’sShake'nPourPancakeMix.Addalittlewateratatimeuntilthebatteristhick,yetmixedenoughtopoureasily.

Shake,andpourpancakebatterontoabutteredgriddle,orfrypan,andwhenbubbly,flip-and-frytheotherside.Servewithwhipcream,oraspoonfulofCoolWhiptopping,andlightlysprinklegroundnutmeg,ordrizzlesyrupoverthetop.

Whiptopping,andlightlysprinklegroundnutmeg,ordrizzlesyrupoverthetop.Makesuretoreuseorrecyclethehandywide-mouthedcontainer,withahandle(theymakegreatbugcatchersforthekids).

Nowyouhaveaquickreferenceguidewithhealthy,quickandeasy,yetinexpensivemealsuggestions,recipes,exerciseoptions,naturalhealing,andparentingtips.Iwishyourfamilywell,throughnutritiouscooking,eating,andhealthierliving,andmayGodrichlyblessyou,andyourfamily!

Note:Igavecreditwherecreditwasdue,throughoutthebook.