5 Easy Steps to Healthy Cooking
500 Recipes for Lifelong Wellness
by Camilla V. Saulsbury
Paperback, 552 pages
by Camilla V. Saulsbury
Paperback, 552 pages
"The actions and choices we make at the market, in our kitchens, and around the dining table can affect our health (for better or for worse) and are the most powerful steps we can take toward well-being. And remember no one food can make you healthy on its own -- aim instead for a varied and balanced diet. The diversity of the recipes in this collection offers ways to enjoy a wide variety of nutritious foods throughout the day."
This is not only a great cookbook, with 500 delicious and healthy recipes, but it is a guidebook packed with information on how to easily transition to the ideal eating habits for a long and healthy life.
You will not find diet foods here, only whole and fresh ingredients to make your body strong and happy and the information you need to make healthy choices - and eat well!
The five steps are:
• Choose fresh, whole foods.
• Eat mostly vegetable- and fruit-based foods.
• Opt for healthy fats and proteins.
• Select superfoods (nutrient-dense foods).
• Eat more whole grains.
• Choose fresh, whole foods.
• Eat mostly vegetable- and fruit-based foods.
• Opt for healthy fats and proteins.
• Select superfoods (nutrient-dense foods).
• Eat more whole grains.
This is definitely a book whose time has come and deserves a place in every home. The five steps are simple and will help you lead a healthier life.
Contents include:
Introduction
The Five Steps
Common Nutrition Terms
About the Nutrient Analyses
Ingredients for Healthy Cooking
Breakfasts
Power Snacks, Spreads and Nibbles
Salads
Soups, Stews and Chilis
Sandwiches, Wraps, Burgers and Pizzas
Meatless Main Dishes
Multigrain Pasta and Noodles
Side Dishes
Breads
Natural Sugar Sweets
I chose a couple of fun, healthy recipes from the book that you can sample this weekend - see how easy and delicious healthy eating can be!
Makes 8 waffles
Great for Steps 3, 4 and 5
You might try these waffles because of all you've heard about the benefits of flax seeds - from the omega-3s to the lignans to the fiber - but you'll fall in love with them (and make them many times over) for the flavor.
• Preheat waffle maker to medium-high
• Blender
1½ cups plain almond milk 375 mL
2 tbsp vegetable oil 30 mL
1 tbsp pure maple syrup 15 mL
2 tsp vanilla extract 10 mL
1½ tsp cider vinegar 7 mL
3 tbsp ground flax seeds (flaxseed meal) 45 mL
1 cup whole wheat flour 250 mL
1½ tsp baking powder 7 mL
1⁄2 tsp baking soda 2 mL
1⁄8 tsp fine sea salt 0.5 mL
1⁄2 cup chopped toasted walnuts 125 mL
Nonstick cooking spray
1. In blender, combine almond milk, oil, maple syrup, vanilla and vinegar. Let stand for 10 minutes. Add flax seeds and blend for 1 minute or until slightly frothy.
2. In a large bowl, whisk together flour, baking powder, baking soda and salt. Add almond milk mixture and stir until just blended. Gently stir in walnuts.
3. Spray preheated waffle maker with cooking spray. For each waffle, pour about 1⁄3 cup (75 mL) batter into waffle maker. Cook according to manufacturer's instructions until golden brown.
Tip: Look for packages of ready-ground flax seeds, which may be labelled "flaxseed meal," or use a spice or coffee grinder to grind whole flax seeds to a very fine meal.
Nutrients per Waffle
Calories 114
Total fat 10 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 201 mg
Carbohydrate 5 g
Fiber 1 g
Protein 3 g
Calcium 43 mg
Iron 0.4 mg
Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
Makes 4 servings
Great for Steps 2, 3, 4 and 5
This two-in-one indulgence combines the irresistible toppings of top-notch burgers - goat cheese and chiles - with the classic flavors of deep-fried falafels.
• Food processor
1 can (14 to 15 oz/398 to 425 mL) 1
chickpeas, drained and rinsed
1 can (4 oz /114 mL) diced mild green 1
chiles
3⁄4 cup packed fresh cilantro or flat-leaf (Italian) 175 mL
parsley leaves
1 large egg, lightly beaten 1
2⁄3 cup fresh whole wheat bread crumbs 150 mL
1 tsp ground cumin 5 mL
3⁄4 tsp hot smoked paprika 3 mL
1⁄2 tsp fine sea salt 2 mL
2 tsp extra virgin olive oil 10 mL
1⁄2 cup crumbled soft goat cheese 125 mL
4 whole-grain hamburger buns, split 4
and toasted
Suggested Accompaniments
Sliced tomatoes
Mesclun greens
Sliced cucumbers
Tahini
1. In food processor, combine chickpeas, chiles and cilantro; pulse until finely chopped.
2. Transfer chickpea mixture to a medium bowl and stir in egg, bread crumbs, cumin, paprika and salt. Form into four 3⁄4-inch (2 cm) thick patties.
3. In a large skillet, heat oil over medium-low heat. Add patties and cook for 4 minutes. Turn and cook for 3 minutes. Top patties with goat cheese and cook for 1 minute or until patties are golden brown and hot in the center.
4. Transfer patties to toasted buns. Top with any of the suggested accompaniments, as desired.
Tip: If you can only find larger 19-oz (540 mL) cans of chickpeas, you will need about 11⁄2 cans (3 cups/750 mL drained).
Nutrients per serving
Calories 325
Total fat 9 g
Saturated fat 4 g
Cholesterol 54 mg
Sodium 553 mg
Carbohydrate 48 g
Fiber 8 g
Protein 15 g
Calcium 100 mg
Iron 3.2 mg
Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
Makes 4 servings
Great for Steps 1, 3, 4 and 5
This dish showcases tilapia's outdoorsy side and the bright, fresh flavor of early summer mangos in tropical tacos that are perfect for lunch with friends or a light dinner eaten al fresco. Brushing the delicate fillets with a spiced lime vinaigrette seals in their juices and intensifies the flavor of the tacos.
• Preheat barbecue grill to medium-high
Salsa
1 cup chopped fresh or thawed frozen 250 mL
mango
1⁄2 cup chopped red bell pepper 125 mL
1⁄2 cup packed fresh cilantro leaves, 125 mL
chopped
1⁄4 cup finely chopped red onion 60 mL
1⁄4 tsp fine sea salt 1 mL
1 tbsp freshly squeezed lime juice 15 mL
Tacos
1 tsp ground cumin 5 mL
1⁄2 tsp chili powder 2 mL
1⁄4 tsp fine sea salt 1 mL
1 tbsp freshly squeezed lime juice 15 mL
2 tsp vegetable oil 10 mL
4 skinless farmed tilapia fillets (each 4
about 6 oz/175 g)
4 8-inch (20 cm) whole wheat tortillas, 4
warmed
2 cups shredded purple or green cabbage 500 mL
1. Salsa: In a small bowl, combine mango, red pepper, cilantro, red onion, salt and lime juice.
2. Tacos: In a small cup, whisk together cumin, chili powder, salt, lime juice and oil. Brush on both sides of fish, coating evenly.
3. Grill fish on preheated barbecue, turning once, for 2 to 3 minutes per side or until fish is opaque and flakes easily when tested with a fork. Flake fish into small pieces.
4. Fill warmed tortillas with fish, cabbage and salsa.
Tip: According to the Monterey Bay Aquarium Seafood Watch, U.S.- and Canadian-farmed tilapia are the best choices because the supplies are abundant, well managed and farmed in an environmentally friendly way. A good alternative is tilapia farmed in Brazil, Costa Rica, Honduras or Ecuador.
Nutrients per serving
Calories 370
Total fat 9 g
Saturated fat 2 g
Cholesterol 88 mg
Sodium 579 mg
Carbohydrate 34 g
Fiber 5 g
Protein 41 g
Calcium 52 mg
Iron 1.7 mg
Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
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