The Complete Healthy Eating Cookbook: Fuss-Free Recipes and Flexible Meal Plans for Healthier Living 9781648766244, 9781648761232

Table of contents :
Title Page
Copyright
Dedication
CONTENTS
INTRODUCTION
CHAPTER 1: HEALTHY EATING FROM START TO FINISH
CHAPTER 2: HEALTHY MEAL PLANS
CHAPTER 3: BREAKFASTS AND SMOOTHIES
Blueberry-Basil Avocado Toasts
Cinnamon Toast Oatmeal
Banana-Nut Overnight Oats
Tamale-Style Grits and Eggs
Pear, Spinach, and Ricotta Omelet
Maple-Date Granola
Strawberry-Basil Smoothie
Green-Powered Smoothie
Mango Cream Smoothie
Blueberry-Peach Smoothie
Carrot, Mango, and Citrus Smoothie
Cinnamon Oat and Pear Smoothie
Coconut-Mango Green Smoothie
Apple Flapjacks
CHAPTER 4: SOUPS, SALADS, AND SANDWICHES
Butternut Squash and Tomato Soup
Lemony Lentil Soup
Curried Cauliflower Soup
Carrot-Ginger Soup
Cream of Asparagus Soup
Sesame Avocado Salad
Tabbouleh Salad with Farro
Sesame Mandarin and Edamame Salad
Cucumber, Tomato, and Basil Salad
Strawberry-Spinach Salad with Lemon-Basil Vinaigrette
Apple and Walnut Salad over Greens
Chickpea, Lentil, and Avocado Sandwiches
Hummus Tabbouleh Wraps
Chicken, Lettuce, and Tomato Sandwiches with Creamy Cilantro Dressing
Smooth Zucchini Soup
CHAPTER 5: VEGAN/VEGETARIAN
Lentil “Meat”balls with Basil and Parmesan
Teriyaki Black Bean Burgers
Teriyaki Veggie Stir Fry
Sautéed Eggplant with Peppers and Onions
Stuffed Eggplant with Savory Vegan Cream
Chickpea, Kale, and Sweet Potato Bowls
Mediterranean Bowls
Black Bean Fiesta Bowls
Quinoa Harvest Bowls
Ginger-Soy Noodle Bowls
Curried Lentil Stew
Veggie Burger Parmesan
Veggie Meatloaf
Vegetarian Shepherd’s Pie
Roasted Veggie Mac-n-Cheese Au Gratin
Spaghetti and Vegetarian “Meat”balls
CHAPTER 6: FISH AND SEAFOOD
Tuna Toasts with Lemon-Caper Aïoli
Sesame Avocado Salad with Tuna
Shrimp and Arugula Salad
One-Pot Taco Shrimp
Shrimp and Grits over Collard Greens
Seared Fish Tacos with Mango-Lime Salsa
Pan-Seared Tilapia over Lemon-Parmesan Pasta
Mexican-Inspired Tilapia with Bell Peppers and Kale
Foil-Wrapped Tuscan Haddock
Haddock with Creamy Yogurt Mayonnaise
Tahini Roasted Salmon with Warm Kale Salad
Baked Salmon with Creamy Cilantro Dressing
Teriyaki Salmon Bowls
Avocado-Dill Poached Salmon
Sesame Salmon Protein Bowls
CHAPTER 7: POULTRY
Sesame Chicken Chopped Salad
Cashew Chicken
Herbed Chicken with Couscous and Spinach
Fiesta Chicken Macro Bowls
Pineapple Chicken
Panko-Crusted Chicken with Dipping Sauce Trio
Simple Baked Chicken with Potato and Green Bean Salad
Dijon Roasted Chicken with Grits
Teriyaki Chicken with Kale Salad and Sweet Potato Medallions
Chicken Parmesan
One-Pot Chicken with Penne and Tomatoes
One-Pot Pasta with Ground Turkey and Mushroom Sauce
Turkey Burgers with Creamy Cilantro Dressing
Turkey, Apple, and Cranberry Meatballs
Italian Wedding Soup
Barbecue Turkey Bowls
CHAPTER 8: PORK AND BEEF
Honey-Glazed Pork Chops
Barbecue Pork Chops
Pan-Seared Pork Chops with Kale, Corn, and Bell Pepper
Spicy Chili Pork Bowls
Teriyaki Pork Stir-Fry
Pineapple Pork with Roasted Vegetables
Stuffed Bell Peppers
Barbecue-Glazed Meatloaf
Beef and Mushroom Burgers
Beef and Broccoli Stir-Fry
Peppered Beef Macro Bowls
Steak Salad with Sesame Dressing
Grilled Rosemary Flank Steak with Seasoned Farro
Lightened Beef Stroganoff
CHAPTER 9: DESSERTS
Lemon-Blueberry Parfaits
Cheesecake Parfaits
Chocolate-Avocado Pudding
Strawberries and Cream
Honey-Almond Energy Bites
Peanut Butter and Chocolate Chip Cookies
Coconut-Almond Macaroons
Lemon-Ricotta Cupcakes
Maple-Tahini Brownies
Maple-Sesame Oat Cake with Blueberry Topping
CHAPTER 10: SNACKS, SIDES, AND STAPLES
Date-Sweetened Teriyaki Sauce
Date-Sweetened Barbecue Sauce
Lemon-Basil Vinaigrette
Sesame Dressing
Creamy Cilantro Dressing
Turmeric-Tahini Dressing
Avocado-Dill Dressing
Lemon-Caper Aïoli
DIY Taco Seasoning
5-Ingredient Mirepoix
Ginger Pickled Radish
Crispy Chickpeas
Kale Crisps
Sweet Potato Medallions
Honey-Glazed Carrots
MEASUREMENT CONVERSIONS
RESOURCES
REFERENCES
ACKNOWLEDGMENTS
ABOUT THE AUTHOR